Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 250
Amafutha - 1g
I- Carbs - 63g
Amaprotheni - 3g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 2 (1 indebe ngayinye)
I-Smoothies ayithokozi kuphela kodwa izokhipha yonke imindeni yakho kuqala ekuqaleni, futhi iyindlela enhle yokudla kwasekuseni ekuhambeni kwelanga. Ziyindlela enhle yokwethula izingane zakho izithelo nemifino okungenzeka ukuthi bangathandi ukuzama.
Kunezinhlobo zokupheka eziningi ze-smoothie ongakhetha kuzo, kodwa uma unesifo somzimba, ukuthola iresiphi esebenzayo kungase ibonakale inselele. Uma unobisi obuthakathaka, ungenza ama-smoothies akho ngaphandle kobisi, noma ukhetha isisindo se-juice 100 noma usebenzisa ubisi oluhlukile, njengobisi lwe-soy, ubisi lwe-almond noma ubisi lwe-hemp. Noma yikuphi kwalokhu okukhethwa kuzo kuzovumela labo abanobisi ukungezwani ukuthi benze i-smoothie ephelele!
Izithako
- I-1 kuya kwezingu-2 izinkomishi ze-orange noma ubisi obungabisi ubisi
- 2 ubhanana, fresh noma iqhwa
- 2 izinkomishi ezihlanganiswe ama-strawberries, fresh or frozen
- Umusi we-1 lime
- 1 isipuni uju
- Isipuni esingu-1 semhlabathini i-flaxseed (okukhethwa kukho)
Ukulungiselela
- Ku-blender, hlanganisa i-1 cup juice noma ubisi, ubhanana, ama-strawberry, i-lime juice, uju, ne-flaxseed, uma usebenzisa.
- I-Blend, enezela eyengeziwe ijusi le-orange noma ubisi kancane ngesikhathi, uma kunesidingo, kuze kube yi-smoothie enomzimba kodwa enamandla. Khonza ngokushesha.
Izithako zokufakelwa namacebiso wokupheka
Unezinketho ezimbalwa uma kuziwa ngobisi obungabisi ubisi. Ubisi lwe- Soy bukhulu ngamakholori, kodwa futhi buqukethe amaprotheni amaningi namavithamini B.
Ngakolunye uhlangothi, ubisi lwe-almond, luvame kakhulu ku-vitamin D ne-calcium.
Ubisi lwe-Hemp aluyona into eyintandokazi; kodwa izitshalo eziningi zijwayele lolu khetho. Ubisi lwe-Hemp bunokubunjwa kwe-creamier, okuvame ukusebenza kahle kwi-smoothie. Ubisi lwe-Hemp lungase lucebe ama-acids e-omega 3, kodwa kubalulekile ukusebenzisa enye enamandla nge-calcium namavithamini ukuze uthole uhlobo olunomsoco kakhulu.
Uzoqaphela ukuthi le recipe ayihlanganisi noma yiliphi icebo-kungenxa yokuthi ukukhohlisa kwesinye isobho se-milk-free se-smoothie ukugoba iqhwa bese usebenzisa izithelo ezifriziwe esikhundleni salokho. Lokhu kunikeza ukunambitheka okukhulu futhi kusiza ukugcina i-smoothie ingabi ngamanzi. Ukuxuba izithelo ezintsha nezinqamule kusebenza kahle kuye ngokuthi yini onayo. Ukuze uthole imiphumela emihle, okungenani isigamu sezithelo kufanele sibe seqhwa.
Uma unobhanana oba ngaphezulu, vele uwafake bese uwafaka esikhwameni seplastiki esikhwameni efrijini lakho.
Bayoba abaphelele ukuphonsa ku-smoothie yakho ngokuphawula kwesikhashana. Ungakhathazeki uma ziphenduka brown-ukunambitheka kwabo ngeke kuthinteke. Ibhanana elibandayo lizofaka ukwakheka okunezinwele ezitsheni ezishisayo.
I-smoothie ibuye iresiphi ephelele yokugaya ukudla okunomsoco. I-ground flaxseed icebile kuma-omega-3 fatty acids okubalulekile empilweni yenhliziyo, kanye nokuphakama e-fiber.
Enye indlela ukwengeza imbewu ye-chia, eyasiza futhi ekwakheni okuqukethwe kwe-fibre ye-smoothie. Khumbula ukuthi imbewu ye-chia ivame ukuthatha amanzi ukuze ungangeze kakhulu, ngoba ingathinta ubukhulu be-smoothie yakho.
Uma uthanda i-smoothie yakho ohlangothini olumnandi ungangezela izithako ezifana ne-maple isiraphu, i-agave, uju, noma ngisho nama-sweeteners uma ungafuni ukugcina ama-calorie.
Iqhinga elihle uma wenza i-smoothie kufanele uthele ngo-okokuqala kuqala, bese ufaka ama-solids. Lokhu kusiza ukuqinisekisa ukuthi zonke izithako zihlanganiswa ngokulinganayo. Uma kukhona okunye okusele, uthele isikhunta se-popsicle bese ushaqhazela isiphuzo esimnandi!