Akuwona wonke ama-smoothies adalwe alinganayo. Iningi yilokho engikubiza ngokuthi abadla ukudla -ngaphezu kwedumela elihle, ngokuvamile bagcwele ama-khalori. Ngokwesilinganiso, i-oz-16. izithelo ze-smoothie zinama-khalori angaba ngu-400 futhi azungeze ama-gramu angu-60 ushukela! Futhi ezinye iziphuzo ezihlanganisiwe zihloswe ukuba zibe yizingxenye zokudla, kodwa abantu bazincipha njengama-quenchers avamile okoma.
Ngenhlanhla, kulula ukubetha isiphuzo esingenakunqanda esingayikudli ukudla kwakho. Uma une-blender kanye neqhwa elithile, ungenza isiphuzo esiqandiswanga esingenacala ngesikhashana. Qala ngeyodwa yama-base-calories aphansi ngezansi, engeza ukuxhuma noma amabili, kanye nokunye okunye okungeziwe, futhi uzoba nesobhothi esiphundu nesinecala.
Ukwenza isisekelo se-low-calorie
Isizinda lapho i-smoothie yakho iqala khona. Nakuba ungasebenzisa izinhlobo ezahlukene zobisi , akuzona izinketho zakho kuphela!
- Ubisi lwe-alimondi obungenakusihlwa: Ngama-calories angama-30 indebe, lokhu kuhle kakhulu ngeziphuzo ezinomusa. Iza ku-vanilla, ethafeni, nele tshokolethi. Khumbula, ayi-sweetweetened, ngakho-ke ungase ufune ukungeza ipakethe ye-sweetener ye-calorie kuya ngaphezulu kwe-smoothie yakho ngaphezulu. Ubisi lwe-almond luyatholakala kokubili esiqandisini nasemakhakheni azinzile.
- Iziphuzo ze-juice ezincishisiwe: Lokhu kungena ezinambithekisweni eziningi: i-orange, i-ananas, i-apula, uyibiza ngokuthi! Kunezinhlobo eziningi zemvelo ezinezinxenye zeshukela nama-calories wejusi elijwayelekile. Iziphuzo zejusi ziyinto enhle kakhulu ye-fruity smoothies.
- Isiphuzo se-coconut yobisi olungenasiphundu: Lesi esinye isiqalo esihlwabusayo seziphuzo ezihlanganisiwe. Ikomishi eligcwele linama-khalori angama-50. It has nje hint of ukunambitheka kakhukhunathi kanye creaminess mpo. Ungakudibanisi lokhu nobisi lwekhanda kakhukhunathi, oluqinile futhi oluyishukela! Njengobisi lwe-alimondi, lokhu kungase kudingeke ukuthi kube nesiphuzo esithile; ifika emaphaketheni ahleliwe emashalofini kanye nezinguqulo eziqandisini.
- Amanzi ekakhukhunathi: Okunye okukhethwa kukho kobuqili, lokhu kuqale ukuqala kwe-smoothie eqabulayo ngaphandle kokuhlunga. Ikomishi linama-khalori angu-45 futhi liphakeme kokubili potassium ne-electrolytes. Ihamba kahle kakhulu nge-cherries, i-ananas, kanye nezinye izithelo ezinambithekayo zezithelo.
- I-vanilla soymilk ekhanyayo: Uma kuziwa ezikhethweni ezinomusa, lokhu kungcono kakhulu ukubheja uma ufuna isisekelo samaprotheni. Izibalo ziphakeme kakhulu kunabanye, zinama-calories angama-70 ngendebe ngayinye, kodwa indebe ngayinye inezinhlamvu ezingu-6 zamaprotheni. Leli lihambisana kakhulu, liselisiwe kakade, lihle futhi liluhlaza.
Smoothie Mix-Ins
Nakhu lapho i-smoothie yakho ingathola khona ukuklaba nokudla okunomsoco okwanelisayo kodwa okunomsoco.
- Izithelo ezibandayo ezingenakusihlwa : Izithelo eziye zaqhwala zihle kakhulu iziphuzo ezihlanganisiwe; kwenza ama-smoothies akho anene futhi anambitheke. Ungafisa izithelo zakho njengezithelo zomvini namabhanana noma uthinte i-efriji ye-mahhala yamakhiwane omango, amakhekhe amnyama amnandi, ama-peach tincetu, amajikijolo axutshwe, nokuningi. Lezi ngeke zihlale zibhalwe ngokuthi "ezingenayo i-unsweetened", ngakho-ke hlola izithako ukuqinisekisa ukuthi akukho ushukela noma isiraphu. Futhi nasi iphuzu: Ngesinye isikhathi thola isithelo ngaphambi kokungezela ku-blender yakho; lokhu kuzokusiza ukuthi ihlangane kangcono.
- Imifino: Uzizwa unenhlanhla? Ama-veggies anika ama-smoothies amandla okudla. I-Kale ne-isipinashi yizengezo ezithandwayo, kodwa ngithanda amakhokhamba angcono ngoba abumnene ngempela. Iqhinga ukuxuba lezi izithelo ezimnandi ukulinganisela ukunambitheka. Zama ukuhlanganisa ikhukhamba ne-kale nge-apula oqoshiwe namagilebhisi. Engeza i-splash yamanzi kalamula bese uhlanganiswa ngamanzi amancane neqhwa. Yum!
- I-yogurt yokukhanya: Funa izinketho ze-yogurt ezingenamafutha ngamakhilomitha angu-100 ngo-6-oz ozodwa. ukukhonza. Kukhona ama-flavour angenakubalwa ngaphandle lapho, kusuka e-classic strawberry kuya ku-apula e-decade yamapula. Ngiyakuthanda i- yogurt yamaGrikhi engenawo amanoni ama-sippers ane-creamy ane-touch of tartness. Futhi i-yogurt yamaGreki yenezela amaprotheni amaningi, cishe amagremu angu-11 ngesigamu sehafu.
Smoothie Extras
Okungeziwe kahle kungakhulisa ukunambitheka nokuthungwa kwe-smoothie yakho. Kufanele nje ukhethe okulungile!
- Iqhwa: Iqhwa elichotshoziwe lihle kakhulu ngoba lihlanganisa ngokulinganayo zibe yi-smoothies. Ngiyathanda ama-smoothie ami ngeqhwa elikhulu, ngezingu-1 - 1 1/2 zeqhwa elichotshoziwe, noma ama-cubes angu-5 kuya kwangu-8.
- I-no-calorie sweetener: Lokhu kuhle kakhulu uma usebenzisa isisekelo esingenaswidi, izithelo ze-tart, noma yiziphi izinambuzane futhi ubheke ukwanelisa izinyo lakho elimnandi. Kunezinketho eziningi zemvelo ezenziwe nge-stevia noma i-monk izithelo. Qhathanisa nabo bese ukhetha okuthandayo kakhulu.
- I-lemon noma i-lime juice: Engeza isplash ukuze ulethe ubukhulu eziphuzweni zakho ezihlanganisiwe. I-citang e-tangy impela ihlanganisa izinto eziphezulu!
- Khipha: Sebenzisa lokhu kancane. I-drop noma amabili ye-vanilla noma i-coconut extract yilokho okudingayo. Kungakhulisa ukunambitheka kwesisekelo sakho se-smoothie.
I-Smoothie Recipe Imibono
Awuqinisekile ukuthi uzoqala kuphi? Zama enye yaleziphakamiso ezinhle.
- I-Berry Mango Smoothie: Hlanganisa lokhu okulandelayo ku-blender: 3/4 indebe efriziwe engenamaphiko angenamnandi, ikhekhe le-1/2 indebe elingenalutho, ama-strawberries angama-frozen angama-frozen, amaqabunga ayi-12 ama-mint, 1/2 tsp. i-lime juice, 1 ayikho-ikhalori sweetener iphakethe, ne-1 indebe echotshoziwe i-ice. Uzothola ukukhishwa kwe-jumbo kokunambitheka okuhlanganisiwe ngamakhilomitha angama-120.
- I-Smoothie yaseTropical Morning : Ku-blender, engeza u-6 oz. (inkomishi engaba ngu-3/4) i-yogurt ekhanyayo, i-1/4 indebe ekhonjiwe ephayinaphu emanzini (enganqanyuliwe), 1/2 elicutshiwe ne-banana efriziwe, 1/2 tsp. i-lime juice ne-1 indebe echotshoziwe ice. Hlanganisa uphinde uphuze ama-calories angu-185.
- I-coconut Berry Smoothie : Hlanganisa lokhu okulandelayo ku-blender: 1 inkomishi engavumelekile i-vanilla kakhukhunathi yobisi, isiphuzo se-3/4 esineqhwa raspberries engasetshenzisiwe, 1/8 tsp. ukukhishwa kakhukhunathi, 2 akukho-ikhalori sweetener amaphakethe, kanye 1 inkomishi echotshoziwe ice. Hlanganisa futhi ujabulele ama-calories angu-105 kuphela.
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!