Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 376
Amafutha - 11g
I- Carbs - 46g
Amaprotheni - 26g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 1
I-Smoothies iyindlela enhle yokupakisha ukudla okunomsoco ekudleni okukodwa, ikakhulukazi uma uhamba. Zingabuye zilayishwe ama-syrups namafutha ashukela uma ungaqapheli lapho uthatha i-smoothie kude nekhaya. Ukuze uthole i-smoothie enempilo ungase uzizwe ulungile, weqa isitolo bese wenza le nguqulo ehlwabusayo ekhaya.
Ama-blueberries asendle afriziwe afudumele futhi agcwalise ukunambitheka okuningi nama- antioxidants kule smoothie yasolwandle oluhlaza okwesibhakabhaka. Benza le smoothie ibanda futhi iqhwa ngaphandle kokusebenzisa iqhwa. Ucwaningo lubonisa ukuthi ukusetshenziswa kwansuku zonke okwesibhakabhaka kunganciphisa ukucindezelwa kwegazi ngenxa yokukhiqizwa kwe-nitric oxide.
I-yogurt yamaGreek ne-avocado duo yenza imali enomzimba omuhle kakhulu futhi inika amafutha enempilo , i- fiber , nokuningi kwamaprotheni ukugcina ugcwele futhi ugcwele. Yenza le smoothie ukuze uthole ukwelashwa okumnandi kwasekuseni, noma uyihlukanise ngesigamu se-snack enempilo noma i-dessert.
Izithako
- 1 inkomishi eluhlaza okwesibhakabhaka, efriziwe
- 1/2 i-avocado encane
- Ikomidi le-3/4 elingu-nonfat elicacile le-yogurt yesiGreki
- 1/2 inkomishi ubisi lwe-skim
- 1 ithisipuni i-vanilla
- 1 ithisipuni uju
- 1/2 lemon, i-juiced
Ukulungiselela
- Engeza zonke izithako ku-blender ephezulu ene-powered futhi uhlanganise kuze kube bushelelezi. Kungadingeka ukwengeze ubisi obuningi ngokuvumelana kwakho okufisayo.
- Thelela ingilazi futhi ujabulele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngokuvamile ungathola ama-blueberries asendle endaweni engxenyeni yamafriji esitolo sakho sokudla. Uma ungawatholi, ungakwazi ukufaka ama-blueberries avamile, kodwa ngeke abe mnandi.
Lena iresiphi enkulu ye-smoothie ukuguqula izimvu, ngakho engeza isipinashi esincane uma ufuna ukuthola amandla emifino emincane.
Ukwenza lokhu kukhishwa ngamakhemikhali e-smoothie, sebenzisa i-yogurt yama-milk-free, njenge-Silk, nobisi obungenayo ubisi obungenayo isiphuzo ozikhethile .
Amathiphu wokupheka nokukhonza
Le recipe yenza i-smoothie yokudla okumisiwe. Ukuze uthole isiphuzo sokuthutha okuthunyelwe noma i-dessert enempilo, hlukanisa zibe ama-servings amabili.