Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 291
Amafutha - 6g
I- Carbs - 54g
Amaprotheni - 9g
Ingqikithi Isikhathi 7 iminithi
Lungisa amaminithi angu-7 , pheka amaminithi angu-0
Izinkonzo 2
Le smoothie enobucwebe inokulinganisela okulungile kwe-high-fiber, ukulwa nokuvuvukala, ama-carbohydrate avela emango, isipinashi, ubhanana, nama-oats, namaprotheni avela ku-silken tofu. Okunye okubambisanayo yi- matcha green tea powder, okwenza i-smoothie ibe khona ukunambitheka okujulile nokuqinisa ama- antioxidants ukusiza ukulwa nokuvuvukala.
Izithako
- 2 izinkomishi ubisi almond unsweetened
- 1 ithisipuni i-matcha green tea powder
- 2 izinkomishi ezinamaqanda afriziwe
- 1 ibhanana elivuthiwe eliphakathi, elifriziwe emanzini
- 2 izinkomishi fresh isipinashi baby
- ½ inkomishi i-tofu yokusilika
- I-¼ indebe eqoshiwe
- Isinkwa se-½ esinejinja elisha elivuthiwe
Ukulungiselela
1. Faka ubisi lwe-alimondi kanye ne-matcha powder ku-blender bese uphawula izikhathi ezintathu uze uhlangane.
2. Engeza zonke izithako ku-blender bese uhlangana kuze kube yilabushelelezi, imizuzwana engama-30 kuya ngomzuzu.
Ukuhlukahluka Kwesithako kanye Nokusekela
Akuyona fan of tofu? Yenza inani elinganayo le-yogurt eliphansi eliphansi noma usebenzise i-protein ye-protein engathandeki kunalokho.
Ayikho i-matcha powder? I-smoothie izoba mnandi futhi ilinganiswe ngokudla ngaphandle kwayo, imane uyilahle.
Uma ungakwazi, noma ungafuni ukuba ne-caffeine, shiya i-matcha powder, ngoba iqukethe i-caffeine encane.
I-ginger yothando? Ukwandisa inani kule recipe ku-isipuni esingu-1 (siyayithanda nge-ginger engeziwe!). Ayikho iginja elisha? Shintsha 1/2 ithisipuni ginger oluyimpuphu esikhundleni salokho.
Shintsha i-kale ukuze isipinashi ibe ne-heartier "imifino ukunambitheka."
Shintsha ubisi lwe-soy ukuze uthole ubisi lwe-almond ukuze wengeze amaprotheni.
Njenge-smoothie enhle? Shintsha ibhanana elingu-1/2 endaweni yama-oats.
Qaphela ukuthi le isithako swaps izoshintsha ikhalori kanye iphrofayli yokudla we iresiphi, kodwa unganqikazi ngoba umphumela wokuphela uzoba nje enempilo.
Amathiphu wokupheka nokukhonza
Uma ungasebenzisi i-blender ephakanyisiwe ephezulu, qala nge-liquid futhi uhlanganise isithako ngasinye, esisodwa ngesikhathi, kuze kube sebushelelezi.
Uma i-matcha yakho igxuma, yifake isipuni esisodwa samanzi afudumele uze ubushelelezi bese ungeze lokho ku-blender.
Lapho ubhanana obandayo, nqabela ibhanana elilodwa elilicwecwe esikhwameni sesangweji.
Ngale ndlela uyazi ukuthi ibhanana elilodwa (kunokuba uqagele ukuthi kunamabhanana owodwa uma ungeze ubhanana obuningi obisikiwe esikhwameni esisodwa).