Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 244
Amafutha - 11g
I- Carbs - 27g
Amaprotheni - 11g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 2 (indebe 3/4 ngayinye)
I-Low-FODMAP i-smoothies ingaba yinselele. Ama-smoothies avame ukuthembela ezintweni eziningi ukuze zibenze zibe zikhulu ukuze zikwazi ukuphakama kakhulu kuma-FODMAP. Le nhlanganisela eyinqobe yebhanana nebhotela le-peanut isebenzisa amaqhinga ambalwa ukudala i-smoothie enokhilimu engcono kakhulu engadlula njenge-dessert.
Izithako ezimbili eziyinhloko zokwenza ama-smoothies abanzi kakhulu yizithelo ezibandayo nezitshalo ze-chia. Lungisa ubhanana olubandisiwe kusengaphambili ukuze ube ne-smoothies. Faka ikhasi lebhanana, uliphule libe yizicucu ezingu-6, bese uwagcina efrijini egumbini elingenalutho noma esikhwameni se-zip-top. Ukuhlwanyela imbewu ye-chia esiteji sokuqala salesi iresiphi kwandisa amandla abo okuqina, kanye nokuthola ama -omega-3s asekelwe ezitshalweni .
Izithako
- 2 amathisipuni imbewu chia
- I-yogurt ye-lactose engenayo i-1
- 1 ehlutshiwe, ibhanana eliphakathi kweqhwa
- 2 wezipuni ubhotela ibhotela
- ¼ isipuni vanilla akhiphe
Ukulungiselela
- Engeza imbewu ye-chia ku-blender eyomile (ungangezanga kumxube omanzi noma uzobamba izinhlangothi) futhi usebenze ube yi-powder, cishe imizuzwana engama-30. Vala i-blender. I-Chia imbewu ye-powder inganamathela esihlakalweni nasenhlangothini ye-blender; thepha izinhlangothi noma uhlasele nge-spatula ukuze ubuthane ngezansi.
- Engeza i-yogurt, ama-banana, ama-peanut butter, ne-vanilla. Iphutha imizuzwana engu-60. Misa uphinde uhlasele phansi i-blender, uhambise noma yiziphi iziqu ezingahlangananga. Ukumboza uphinde ushaye i-blender kuze kube yilapho ubushelelezi, imizuzwana engu-30 kuya ku-45.
Ukuhlukahluka Kwesithako kanye Nokusekela
Enye indebe ye-kefir ye-lactose ingasetshenziswa esikhundleni se-1 indebe ye-yogurt yamahhala. I-Smoothie izobe ibala kancane kune-yogurt.
Amathiphu wokupheka nokukhonza
Le recipe yenza ama-servings amabili; Kulukhuni ukwenza okungaphansi kwe-blender egcwele usayizi. Yabelana nomuntu, noma isiqandisini saso sokudla kamuva ngalolo suku, noma kuze kube yizinsuku ezingu-2. Le smoothie izohlala ikhululekile, ngakho-ke kungcono ukudlala kwasekuseni noma ukudla okulula.
Engeza amaconsi ambalwa we- stevia akhiphe uma kufunwa, ngodada lobumnandi obengeziwe.
Uma ungenalo ibhanana elifriziwe ungasenza i-smoothie enamandla ngokuyihlaba imizuzu engu-10 kuya kwemi-15 esiqandisini noma efrijini ngaphambi kokukhonza.