Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 337
Amafutha - 12g
I-Carbs - 48g
Amaprotheni - 14g
Ingqikithi Isikhathi 7 iminithi
Lungisa amaminithi angu-7 , pheka amaminithi angu-0
Izinkonzo 2
Uma ungakaze ube nesitsha se-smoothie, ungenele ukwelapha. Kuyinto evamile kakhulu, inguqulo ye-creamier ye- smoothie ongayidla nge-spoon, njenge-ayisikhilimu ethambile.
I-Cherries namajikijolo yizinkanyezi ezicebile eziphikisayo ze-smoothie bowl. Uzothola ukukhuthazwa kokulwa nokulwa nokulwa nokulwa nokudla okunomsoco ku-toppings.
Izithako
- ½ indebe 2% ubisi
- 1 indebe ye-fat yogurt ephansi
- 1 inkomishi frozen ohlangene amajikijolo
- 1 inkomishi i-cherries efriziwe
- 1 inkomishi izaqathe ezivuthiwe
- 2 wezipuni oqoshiwe ama-alimondi
- Isipuni esisodwa se-almond ibhotela
- Isipuni esingu-1 fresh juice
- 1 kiwi ephakathi, lisikiwe
- 1 isipuni se-chia imbewu
- Isipuni esingu-1 esingenama-cocoti angenaswidi
Ukulungiselela
1. Hlanganisa ubisi, i-yogurt, amajikijolo, ama-cherries, izaqathe, ama-alimondi, ibhotela le-almond, nejamu lemonisi ku-blender. Hlanganisa phezulu kuze kube bushelelezi, ungeze amanzi uma kudingeka ukuthi unciphise ingxube.
2. I-Top nge-kiwi tincetu, izinhlamvu ze-chia, nama-flakes ama-coconut.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ubuhle bezitsha ze-smoothie wukuthi zingenziwa ngokwezifiso kuze kube yisikhathi, nakuzintandokazi zakho. Shintsha uhlobo olulodwa lwesithelo ngomunye ngamanani alinganisiwe, esikhundleni sebhotela le-almond ngesilinganiso esilingana sohlobo oluthile lwe- nut noma imbewu yebhotela (ibhotela le-peanut, ibhotela ye-cashew, ibhotela le-sunflower imbewu), futhi ubeke amanye amafutha enempilo njengamantongomane noma kakhukhunathi ngokulingana okulinganayo.
Thola ubuciko ngokungeza izinongo zakho ezizithandayo futhi uhlobise nge-mint, basil, noma enye imifino. Ungakwazi ukwandisa i-potassium esitsheni se-smoothie ngokushicilela ibhanana ngama cherry, amajikijolo noma i-kiwi.
Amathiphu wokupheka nokukhonza
I-tip Prep-phambili: Phambi kokulinganisa izithelo nama-veggies bese ubeka esikhwameni esiphephile isikhwama noma isitsha esikhwameni esikufunayo. Bhala isikhwama ngegama le-smoothie bowl, kanye nezithako ezishiywe ukwengeza emanini abo (okungukuthi "engeza 1 indebe 2% ubisi, 1 indebe ephansi fat yogurt plain, 1 isipuni i-almond ibhotela, 1 isipuni 1 ijusi lemon). Awudingi ukukala okuningi ekuseni, noma ubuke iresiphi!
Ukusebenzisa amajikijolo amaqhwa nama cherry anganiki nje kuphela lokhu okunye okushiwo yi-smoothie isitshalo (isithelo senza njengeqhwa ukwenza i-smoothie ibanda futhi i-creamy), ibuye ikuvumele ukuba ube namajikijolo acebile okondla (okusho ukuthi nawo anakho ukudla okunomsoco) unyaka wonke.
Uma ungenayo i-blender enamandla kakhulu, engeza izithelo ezibandisiwe nobisi ndawonye ngezigaba ezingamatshana ngesikhathi esisodwa kuze kuhlanganiswe. Lokhu kuzokwenza kube lula ukuthola ukuvumelana okushelelayo. Engeza amanzi njengoba kudingeka ukuze unciphise ingxube uma inkulu kakhulu.
Futhi ukuze uthole ukuphathwa okujabulisayo, nqabela izithako ze-smoothie izitsha ezingxenyeni ze-ice pop (gubungula i-toppings in) ukuze udale i-ice pops!