Smoothies ndi njira yokondweretsera zokoma, zikhale zatsopano kapena zachisanu. Kaya ndi mabulosi nyengo ndi mabulosi akuda ndi blueberries, raspberries ndi strawberries akubwera yense makutu kapena mabulosi nyengo yayitali, koma mafakitale ali ndi khama kwambiri kuti likhale lotsiriza (kudzizira nokha kuwona Kodi Mungamasule Bwanji Zipatso ).
Njirayi imapanga smoothie imodzi, koma imakhala yosavuta kapena iwiri kapena katatu-malire ake amatengera kukula kwa blender yanu. Chofunika kwambiri, "Chinsinsi" ichi ndizithunzi zambiri. Ngakhale mutatchula dzina lakuti "zowonjezera mabulosi smoothie," muyenera kukhala omasuka kugwiritsa ntchito mtundu umodzi wa mabulosi ngati ndizo zomwe mumakonda kapena zomwe muli nazo.
Zindikirani: Zipatso zowonjezereka zimapanga smoothie mwachibadwa. Pochita zotsatira zozizira kwambiri ndi zipatso zatsopano, ingoyambira mu 2 kapena 3 a cubes.
Chimene Mufuna
- Pafupifupi 3/4 kapu ya madzi a lalanje
- 1 chikho
- zipatso (zatsopano kapena mazira; strawberries, blueberries, raspberries, etc.)
- 1/2 chikho
- yogurt yosautsika
Momwe Mungapangire Izo
Ikani zitsulo zonse mu blender ndi whirl mpaka yosalala. Mulole kuti ziwombedwe kuti zikhale bwino-izi zingatenge 2 mphindi, zomwe zimawoneka ngati nthawi yaitali kuchoka chinachake mu blender, koma zosalala mawonekedwe kumapeto ndizofunika kwambiri. ( Zindikirani: Mbali iyi ya ultra-smoothness ndi yovuta kukwaniritsa ngati mwasankha kugwiritsa ntchito mabulosi akuda, makola awo osamvera samasweka mosavuta. )
Ngati simukugwiritsa ntchito zipatso zowonongeka ndipo mukufuna kuwonjezera mazira azing'ono kuti muzitsuka, pitirizani kuwonjezereka kwambiri powonjezerapo imodzi panthawi imodzi, ndi blender akuthamanga, ndikuwombera aliyense mpaka mutaphatikizidwa. Zimatengera nthawi yowonjezerapo, koma chowonadi cha "smoothie" chimakhala choyenera.
Thirani mu galasi lakutali ndikutumikira mwamsanga.
* Gwiritsani ntchito mtundu uliwonse wa yogurt umene mumakonda, mwachiwonekere, koma kukoma kwa mabulosi kudzawala bwino ngati yogurt ilibe mavitamini ena. Mtedza wa Nonfat ndi mafuta ochepa kwambiri, koma mkaka wonse wa mkaka udzatsogolera ku chemeti, yomwe imakhutitsa kwambiri smoothie.
Kusiyana
Pangani Icho Milky. Kwa creamier, yochepa fruity smoothie, yogwiritsa ntchito mkaka, mkaka wa soya, mkaka wa amondi, kapena mkaka wa mpunga mmalo mwa madzi a lalanje.
Pangani Zokwanira. Gwiritsani ntchito nthochi yonse, peeledani m'malo mwa yogurt kuti muzitsuka. Zipatso zina zotentha zimatha kugwira ntchitoyi, kuphatikizapo mangos ndi papayas. Komanso, papaya imaphatikizapo chinthu chophwima pamene mukukwapula mu blender monga chonchi.
Pangani Icho Chokoma. Kuwonjezera pa timbewu timene timatulutsa timadzi timeneti timatulutsa zokoma kuti tizikhala ndi "zomwe ziri mkati?!?!!!" Yum!
Pangani Puloteni. Wonjezerani supuni kapena awiri a mafuta a almond kwa thicker smoothie ndi mapuloteni ena mmenemo, pamodzi ndi zokoma za nutty.
Pangani Puloteni Yachiwiri II. Onjezani ma ola 2 mpaka 4 a soft tofu. Amaphatikizapo thupi ndi mapuloteni ambiri kwa smoothie ndipo samakhudza konse.
Khalani Ochepa Kwambiri Green. Zikumveka zosamvetsetseka, koma ngati mukufuna kugwiritsira ntchito masamba ambiri, muzitha kudziwa kuti sipinachi sichidziwikiratu pakati pa kukoma konse kwa mabulosi kupitilira pano-ngakhale kuti zidzasokoneza mtundu wa smoothie pang'ono, kotero si njira yabwino yopezera "masamba" ku zakudya za wina!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 168 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
| Zakudya | 41 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 2 g |