Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 362
Amafutha - 17g
I- Carbs - 42g
Amaprotheni - 13g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 1
I-Acai amajikijolo yizithelo zesundu ikakhulukazi eNingizimu neMelika Ephakathi. I-Acai puree ivame ukutholakala emaphakheji angenawo umoya engxenyeni yamafriji esitolo. Khetha izinguqulo ezingenayo i-sweetened, ukuze ukwazi ukwengeza i-sweetener yakho yokuzikhethela ukuze unambitha.
I- acai berry iqukethe kokubili i-anthocyanins ne-flavanoids, kokubili i-antioxidants enamandla engakwazi ukuvikela umzimba ekucindezelekeni kwezemvelo nokunciphisa imiphumela yama-radicals amahhala, okungase kube nokugcina ingozi yesifo senhliziyo nomdlavuza. Ayikho imiphumela eyanele yokucwaninga komuntu ebheka ama-acai amajikijolo ukusekela ngokusemthethweni ukusetshenziswa kwawo kokuvimbela umdlavuza kubantu. Okwamanje, gxila ekufakeni izinhlobo ezahlukene zezithelo nemifino ekudleni kwakho, kunokugxila kwisithelo esisodwa noma ukwengeza.
Le smoothie iqukethe i-acai, i-bribriki, ne-bananas kanye nokunamathela ku-ribs ibhotela le- omega-3 fatty acid eneziqu ze- chia. Hlanganisa nge-glug ye-calcium namaprotheni amakhemikhali angamafutha aphansi futhi uphuze ngotshani obombala.
Izithako
- 1/2 ibhanana eliphakathi, lisikiwe zibe izingcezu ezingu-1/2-intshi bese iqhwa
- 1/2 indebe blueberries, fresh noma iqhwa
- Iphakheji eli-1 li-acai elingenalutho
- 1 isipuni ibhotela le-peanut
- 1 ithisipuni imbewu ye-chia
- 3/4 indebe ephansi yamafutha
Ukulungiselela
1. Beka zonke izithako ku-blender bese uhlangana kuze kube yi-smoothie. Yengeza utshani bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Esikhundleni se-smoothie, vula lokhu ibe "isitsha se-acai." Sebenzisa kuphela isigamu sekomishi yobisi ngokuvumelana okukhulu, bese uthele ingxube esitsheni. Okuphezulu ngebhanana elisikiwe, ama-blueberries, kanye nezinhlamvu ze-chia. Ungakwazi ngisho ukufaka izingcosana ezimbalwa zama-flakes angenasiphundu, ama- goji amajikijolo acebile, ama-cocao nibs, noma i-granola eyenziwe ngokwenziwa.
Engeza ingcosana yezintambo zakho ozithandayo kuzo zonke izitsha ze-smoothie, noma uhlukanise kahle imidwebo ngayinye emigqeni yokubukeka okuhlelekile. Yidla nge-spoon.
Amathiphu wokupheka nokukhonza
Yenza le smoothie kusihlwa, uthele indebe noma imbiza yamanzi, bese ugcina efrijini ebusuku. Ngakusasa ekuseni, isidlo sakho sasekuseni sesivele senziwe ukuze ukwazi ukusibamba nje efrijini, engeza utshani uphinde uvuselele i-smoothie, futhi uhambe. Manje asikho isizathu sokudlula ukudla kwasekuseni.