Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 198
Amafutha - 4g
I-Carbs - 37g
Amaprotheni - 8g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 1
Ngamavithamini A no C ezivela emango nase potassium enikezwa yibhanana, le smoothie inika ukukhanya okukhulu ekuseni.
I-oat bran iphezulu e-fiber futhi imbewu ye-hemp inikeza amafutha we-polyunsaturated kanye namaprotheni. Ukuze uyiqede, i-turmeric iqukethe i-compound ebizwa ngokuthi i-curcumin, enezakhiwo eziphikisayo futhi ingavimbela ukukhula kwamangqamuzana omdlavuza.
Izithako
- Ibhanana elisezingeni elilodwa, uthathe izinhlanzi futhi iqhwa okungenani amahora angu-6 noma ubusuku bonke
- 1 inkomishi i-cubes yamaqanda efriziwe
- 1 indebe ye-fat fat
- 1 isipuni isipuni imbewu, plus okunye ukukhonza
- 1 isipuni se-oat bran
- 1/2 isipuni emhlabathini we-turmeric
Ukulungiselela
1. Faka zonke izithako ku-blender. Hlanganisa kuze kube bushelelezi. Phezulu ngembewu eyengeziwe ye-hemp yokuhlobisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ama-smoothie akhona ithuba elihle lokuzama. Engeza ubisi obathandayo noma ubisi obusisiwe , i-yogurt, noma ibhotela le- nati ukuze ukhiqize ukhalori namaprotheni, kanye nokudla okuzokwenza uhlale isikhathi eside.
Futhi, unganqikazi ukusipaka! Ukuze ukuwa okunomsoco noma iphunga lebusika, engeza isipuni sesinamoni.
I-Cinnamon ingase ivikeleke ngomdlavuza, futhi iqukethe ama-antioxidants anemiphumela elwa nokuvuvukala.
Ukwenza lokhu kutholakala ubisi lwe-smoothie mahhala, faka ubisi olunamafutha aphansi ngobisi lwe-almond. Ubisi lwe-alimondi unama-gramu angu-0 wamafutha agcwele, i- calcium eningi , inani elilinganayo le-Vitamin A, futhi cishe ingxenye yesigamu samafutha anamafutha aphansi. Kubalulekile ukuqaphela ukuthi ubisi lwe-almond luqukethe amaprotheni amancane kunamafutha aphansi kakhulu, noma kunjalo.
Amathiphu wokupheka nokukhonza
Ama-smoothie afaneleka uma uhamba. Uma unosuku olumatasa, lena iresiphi elula yokwenza ubusuku obuphambili, gcina embizeni yamason efrijini, bese ubamba ekuseni ekuseni. Ubisi, imbewu ye-hemp, kanye ne-oat bran kuzokugcina ugcwele futhi unelisekile kuze kusemini noma lokho kudla okuphakathi kwekusasa.
Uma ukhetha ukudla kunokuba uphuze ukudla kwakho, ungaphenduka noma yikuphi isobhothi esitsheni se-smoothie. Emva kokuxuba, uthele esitsheni futhi phezulu ngezithelo ezengeziwe, amantongomane, imbewu kanye nesipuni sebhotela le nut for protein engeziwe futhi udle nge spoon.