Izithelo ze-smoothies zilula ukwenza futhi zenezela okunomsoco omuhle kakhulu ekudleni kwakho kwansuku zonke. Kodwa, uma udinga ukubuka ukudla kwakho kwekhalori, udinga ukwazi ukuthi ama- calothio khalori angakwazi ukuphakama uma ungaqapheli .
Ngakho-ke, udinga yini imibono ye-smoothies enempilo? Nazi ezinye izithelo ze-smoothie ezihlanganiswa ngaphansi kwama-khalori angu-300 ngayinye futhi zithande kakhulu. Kodwa okokuqala, amathiphu ambalwa jikelele:
- Thola ngokwakho i-blender ephezulu-esheshayo, enamandla. I-blender ejwayelekile izokushiya izithelo zomkhiqizo kanye ne-ice cube chunks.
- I-smoothie eyisisekelo ihlanganisa izithelo, i-liquid noma i-yogurt, ne-ice. Konke okudingeka ukwenze ukulahla zonke izithako ku-blender yakho bese uhlangana ngokuphakama kuze kube yilapho ibushelelezi.
- Uma unesikhathi, fiphaza izithelo zakho ngaphambi kokwenza ama-smoothies akho. Kungenjalo, mhlawumbe engeza i-ice cube eyengeziwe noma amabili.
- Ungasebenzisa ubisi lwe-nati, ubisi lwe-soy, noma ubisi lwelayisi kunobisi lwezinkomo.
- Iningi lalezi smoothie zibiza uju kancane (mayelana nepuniji), kodwa ungasebenzisa isiraphu yamabalazwe noma ushukela osobala uma ukhetha.
- Ungase futhi weqe i-sweetener ngokuphelele futhi ugcine cishe ama-khalori angu-60 nge-smoothie ngayinye.
- I-Stevia kanye ne- sucralose nayo isebenza kahle njengabanamashi abasebenzisa ama-honey kodwa sebenzisa ngaphansi kwepuniji nge-smoothie ngayinye.
- Ungesabi ukuzama. Sampula i-smoothie yakho ngaphambi kokuyidlulisela engilaleni yakho. Engeza okungaphezulu kwalokho okucabangayo okukudingayo.
1 - Strawberry Oat Smoothie
Le smoothie isanda kulayishwa amavithamini namaminerali. Uzothola uvithamini C obusuku lonke ku-smoothie eyodwa nje, kanye ne-calcium, i-magnesium, i-folate, ne-vitamin A.
Izithako :
- 1 inkomishi eqoshiwe ama-strawberries
- Ibhanana le-1/2
- 1 indebe ye-nonfat yobisi
- 1/4 indebe eqoshiwe
- 1 ithisipuni uju
- 1/4 isipuni vanilla
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-280
- 13 amagremu amaprotheni
- 56 amagremu ama-carbohydrate
- 6 amagremu fiber
- 2 amagremu amafutha
2 - i-Blueberry Beet Smoothie
Le smoothie ihlanganisa ubuhle obuhlaza okwesibhakabhaka kanye nesithombo sebhitrudi sokudla okunomsoco omkhulu kanye nombala omuhle. I-flavor iyaphawuleka futhi. I-recipe iphinde ifune imbewu ye-yogurt kanye ne-chia ukuze ube namaprotheyini nama- omega-3 ama-acids amaningi kanye namathani amavithamini, amaminerali, kanye ne-fiber.
Izithako :
- 1/2 indebe ye-blueberries
- Ibhanana le-1/2
- I-tangerine encane encane, ihlutshiwe
- Isithombo sebhitrudi esingu-1 sihlutshiwe futhi sisikiwe
- I-1/4 indebe i-yogurt yamafutha e-Greek ayikhululekile
- 2 amathisipuni imbewu chia
- 1/4 isipuni sinamoni
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-288
- 18 amagremu amaprotheni
- 51 amagremu ama-carbohydrate
- 10 amagremu fiber
- 4 amagremu amafutha
3 - Apple, isipinashi, kanye ne-Lime Smoothie
Le smoothie eluhlaza isiphuzo elimnandi, elincane kakhulu, futhi lihle kakhulu kuwe. I-calcium ephezulu, futhi uthola umthamo onempilo wamaprotheni, amavithamini A no-C, ne- fiber eningi.
Izithako :
- I-apula encane encane, eqoshiwe
- 1 i-tangerine, ihlutshiwe
- 1 isipuni isilimu juice
- 1/4 ithisipuni ginger oluyimpuphu
- 1 inkomishi amaqabunga esipinashi
- 1/2 indebe ye-yogurt engavuthi amafutha eGreek
- 1 isipuni uju
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-246
- 15 amagremu amaprotheni
- 51 amagremu ama-carbohydrate
- 5 amagremu fiber
- 1 gram fat
4 - I-Honeydew Melon ne-Kiwifruit Smoothie
Ama-melon ahlanzekile, anobumba obuhlaza obuhlaza obuhlaza okwesibhakabhaka kanye nama-kiwifruit aluhlaza okwesibhakabhaka kokubili ama-vitamin C ne-fibre. I-yogurt nobisi kunezela i- calcium namaprotheni kule smoothie enhle futhi eqabulayo.
Izithako:
- 1 inkomishi honeydew ikhabe chunks
- 1/2 indebe ye-non-yogurt yogurt yesiGreki
- 1/2 indebe engekho amafutha
- 1 kiwi izithelo, ehlutshiwe futhi lisikiwe
- 1 isipuni uju
- 1/4 isipuni sinamoni
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-285
- 19 amagremu amaprotheni
- 51 amagremu ama-carbohydrate
- 5 amagremu fiber
- 1 gram fat
5 - I-Smoothie yamaTropical
Kunezinhlobo eziningi ze-smoothies ezishisayo, kodwa nansi inguqulo eyodwa ehlwabusayo. Kuhle ukudla kwasekuseni ngisho nangcono uma udinga ukuphakama kwamandla emkhatsini we-ntambama. Le smoothie iphezulu e-fibre, i-vitamin C, ne- B-amavithamini amaningi . Okubaluleke kakhulu, kuthanda okumangalisayo.
Izithako:
- 1 inkomishi izinhlanzi fresh ananas
- 1 ibhanana efriziwe
- 1/2 indebe yekakhukhunathi-i-yogurt enomuncu (sasebenzisa uphawu lukaSiggi)
- 1/4 isipuni vanilla
- 1/4 isipuni emhlabathini we-ginger (noma ngisho nokusebenzisa kangcono isikhunta esincane se-ginger)
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-277
- 8 amagremu amaprotheni
- 54 amagremu ama-carbohydrate
- 5 amagremu fiber
- 6 amagremu amafutha
6 - okusajingijolo Peanut Butter Smoothie
Ama-Raspberries angokwemvelo amnandi futhi angumthombo omuhle kakhulu wevithamini C, kanye namanye amavithamini namaminerali. Ibhotela le-peanut lenezela amaprotheni, amaminerali, kanye ne-vitamin E. Ibhanana ineza i- potassium futhi ihlinzeke ngokuthi ukukhishwa kwe-smoothie.
Izithako:
- Ibhanana le-1/2
- 1 inkomishi raspberries
- 1 inkomishi ubisi lwe-almond
- 1 isipuni ibhotela le-peanut
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-270
- 7 amagremu amaprotheni
- 38 amagremu ama-carbohydrate
- 11 amagremu fiber
- 12 amagremu amafutha
7 - i-Orange ne-yogurt Smoothie
Nansi i-smoothie esiphundu enempilo ngokwanele yokuba isidlo sasekuseni futhi enomnandi okwanele ukuba ibe yiphunga le-ntambama. Ama-oranges agcwele i-vitamin C futhi i-yogurt ineza ezinye amaprotheni kanye ne-calcium eningi.
Izithako:
- Enye i-orange, ihlutshiwe futhi ihlukaniswe ngezicucu
- 1/2 indebe nonfat yogurt yesiGreki
- 1/2 indebe engekho ubisi
- 1 isipuni uju
- 1/4 isipuni i-vanilla itholakala
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-239
- 18 amagremu amaprotheni
- 44 amagremu ama-carbohydrate
- 3 amagremu fiber
- 1 gram fat
8 - Cherry Smoothie
Ama-cherries angumthombo omuhle we-fibre, i-vitamin C, ne- magnesium , futhi banesiphunga esimnandi esimnandi. Ingxenye yebhanana ineza i-potassium ne-fiber kule smoothie.
Izithako:
- Enye indebe enamakha cherries
- Ibhanana le-1/2
- 1 indebe ye-nonfat yobisi
- 1 isipuni uju
- 1/4 isipuni i-vanilla itholakala
- 1/4 isipuni sinamoni
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakhilomitha angu-297,
- 11 amagremu amaprotheni
- 68 amagremu ama-carbohydrate
- 5 amagremu fiber
- 1 gram fat
9 - Blueberry Chia Smoothie
Ama-blueberry amnandi kuwe ngoba aphezulu kumavithamini namaminerali amaningi futhi ahlanganiswe nama- antioxidants asisiza ukuvimbela umonakalo omkhulu wamahhala kuwo wonke amaseli emzimbeni wakho. I-yogurt ihlanganisa imbewu ye-calcium ne-chia engeza amaprotheni amaningi nama-omega-3 fatty acids.
Izithako:
- 1 inkomishi i-blueberries
- Ibhanana le-1/2
- 1/2 indebe engekho ubisi
- 1/2 indebe ithafa elingenayo i-yogurt yogurt
- 1 isipuni se-chia imbewu
- 1/2 indebe ice
Ukudla okunomsoco:
- Amakholori angu-297
- 20 amagremu amaprotheni
- 50 amagremu ama-carbohydrate
- 8 amagremu fiber
- 4 amagremu amafutha
10 - Watermelon Mint Smoothie
Nasi i-smoothie evuselelayo, ephilile futhi ephansi kwamakholori . Ilungele ukuphumula ngosuku olushisayo lwehlobo noma ukuvuselela emva kokusebenza okujulile. I-Watermelon umthombo omkhulu wamavithamini A no-C kanti i-yogurt ineza i-calcium namaprotheni.
Izithako:
- 2 izinkomishi zamakhabezi (sebenzisa i-watermelon noma ungayisusi imbewu)
- I-1/2 isipuni sesinamanzi esisha
- 1/2 indebe ye-non-yogurt yogurt yesiGreki
- 1 isipuni uju
- 1/2 indebe ice
Ukudla okunomsoco:
- 183 amakholori
- 14 amagremu amaprotheni
- 34 amagremu ama-carbohydrate
- 1 igramu fiber
- 0 amafutha amagremu