Ine ndine woyamba kuvomereza kuti kuyika kale mu smoothie kumveka ngati sikungakhale kosangalatsa kwambiri. Chinthucho, ndi zokoma zokongola za blueberries zosakanikirana, simukuzindikira kale kale. Ndipo palimodzi, amakupatsani mavitamini ndi minerals ndi fiber ndi mitundu yonse ya zinthu zabwino mu galasi limodzi.
Ngati mutakhala ndi ma blueberries oundana, iwo amagwira ntchito pano-kuwonjezera thupi ndi makulidwe kwa smoothie pamtengo! Ngati muli ndi zipatso zowonjezera ndipo mukufuna kuzimanga kuti zizigwiritsa ntchito smoothie m'tsogolo.
Misika yambiri ikugulitsa "ana kale," kapena masamba achikale, omwe nthawi zambiri amanyamula saladi. Iwo ndi abwino kugwiritsa ntchito pano chifukwa amathyola mosavuta ku smoothie.
Chimene Mufuna
- 3 / 4-1 chikho cha lalanje
- Kapu 1 / 2-3 / 4
- blueberries (mwatsopano kapena mazira)
- 2 makapu kale (mosasunthika wodzaza, akanadulidwa
- masamba )
Momwe Mungapangire Izo
- Ngati mukugwiritsira ntchito kale kale, muzimutsuka ndikuchiwuma; Ngati mukugwiritsa ntchito masamba akuluakulu okhwima kwambiri, mufuna kuwongolera pang'ono. Mapeto a smoothie amapindula kwambiri pang'onopang'ono kutenga mphindi kuti asachotse zimayambira koma amachotsa nthiti zakuda zomwe zimachokera ku zimayambira komanso pakati pa masamba a kale. Gwiritsani kudula masamba a kale omwe anagwedezeka.
- Ikani kale, blueberries, ndi juzi mumtundu wa blender ndi whirlre mpaka mutayika. Mulule kuti apite kwa kanthawi, inu mukufuna kuti kale kale ndi kudula! Kutumikira mwamsanga. (Pamene inu mungathe kupanga smoothies pasanapite nthawi, zomwe zili mkatizo zidzatha mofulumira ndipo ziyenera kuyesedwa mwamphamvu kapena kubwereranso musanayambe kutumikira.)
Pitirizani Kukhala Watsopano-Kusintha pa Mutu Wa Smoothie :
- Onjezerani supuni imodzi ya mbewu za chia, zidzakhala zazikulu ndipo mungafunike kuwonjezera madzi ena, koma ndi mawonekedwe atsopano a smoothies!
- Sakanizani supuni ya tiyi kapena awiri a ginger watsopano kapena mphika wochuluka
- Tulutsani blueberries kwa mabulosi akuda kapena raspberries (onjezerani kuti zipatso zobiriwira zidzakupatsani mtundu wotsiriza wosangalatsa wa smoothie)
- Gwiritsani ntchito madzi a kiranberi, pichesi yamadzi, kapena madzi omwe mumakonda kwambiri zipatso m'malo mwa madzi a lalanje
- Onjezerani ma spoonfuls ochepa a yogurt, osatchulidwa yogurt-mwinamwake mukufuna kuchuluka kwa madzi kuti mukhale osasinthasintha komanso othamanga
- Ponyani theka la nthochi mmenemo (kachiwiri, kusunthira uku kudzafuna madzi ambiri kuti apeze zakudya zotsekemera)
Palibe njira yolakwika yopangira smoothie, choncho yesetsani momwe mukufunira!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 219 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 40 mg |
| Zakudya | 51 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 6 g |