10 Zvibereko Zvine Utano Smoothies Zvose Zvinodarika 300 Makori

Zvibereko smoothies zviri nyore kuita uye zvinowedzera kudya kwakakwana kwakanyanya kune kudya kwezuva nezuva. Asi, kana uchida kutarisa koriori yako inofadza, unofanirwa kuziva kuti smoothie makorikoni anogona kukwira kana iwe usingachenjeri .

Saka, unoda mamwe mazano ehutano hwe smoothies? Heano zvimwe zvibereko smoothie zvinosanganiswa zvinowira pasi pemakori mazana matatu ega ega uye inonaka zvikuru. Asi kutanga, mazano mashomanana akadai:

• Zviwanire iwe wepamusoro-faster, yakakwirira-inokonzera blender. A blender nguva dzose achakusiya nemichero yemichero uye ice cube chunks.
• S smoothie inokosha inosanganisira michero, mvura kana yogurt, uye ice. Zvose zvaunoda kuita ndezvokurasa zvose zvinoshandiswa mu blender yako uye unobatanidza kumusoro kusvikira zvanyatsobudirira.
• Kana iwe uine nguva, gadzira chibereko chako usati waita yako smoothies. Kana zvisina kudaro, zvichida wedzera imwe yema ice cube kana maviri.
• Iwe unogona kushandisa mukaka wemukaka, mukaka we soy, kana mukaka wejunga pane mukaka wemhou.
• Yakawanda idzi idzi smoothies dzinoshevedza uchi (pamusoro pepuniki), asi unogona kushandisa maple syrup kana shuga yakashata kana uchida.
• Iwe unogonawo kudarika zvinotapira zvachose uye kuchengetedza anenge 60 makorikiti kuburikidza ne smoothie.
• Stevia uye sucralose vanoitawo zvakanaka sevanotsiva mahara asi vanoshandisa kudarika pasi pepuniki ne smoothie.
• Usatya kuedza. Sample yako smoothie usati waidururira mugirazi yako. Wedzera zvimwe zvishoma zvese zvaunofunga kuti zvinoda.

1 - Strawberry Oat Smoothie

Iyi smoothie inongotakura mavitamini nemaminera. Iwe uchawana vitamini C yakakwana yezuva rose mune imwe chete smoothie, pamwe nemashizha akawanda, magnesium, folate, uye vitamini A.

Zvisungo :

• 1 kapu yakatswa strawberries
• 1/2 bhanana
• 1 cup nonfat mukaka
• 1/4 mukombe yakakoswa oats
• 1 teaspoon uchi
• 1/4 teaspoon vanilla
• 1/2 mukombe ice

Nutrition:

• 280 makorikori
• 13 gramu protein
• 56 gramu makhydratesiti
• 6 gramu fiber
• 2 grams fat

2 - Bhabheri Beet Smoothie

Iyi smoothie inobatanidza kunaka kwe blueberries uye beet ye-topnotch chikafu nemuvara wakanaka. Iyo inonaka inoshamisa zvakare. Mutsara unodawo mbeu yegurt uye chia kuitira kuti uve neproteine ​​uye omega-3 fatty acids uye matani emavitamini, mineral, uye fiber.

Zvisungo :

• 1/2 mukombe weblueberries
• 1/2 bhanana
• 1 duku tangerine, inonyorerwa
• 1 beet peeled uye sliced
• 1/4 cup cup plain-free Greek yogurt
• 2 teaspoon chia mbeu
• 1/4 teaspoon sinamoni
• 1/2 mukombe ice

Nutrition:

• 288 makorikori
• 18 gramu protein
• 51 gramu-carbohydrates
• 10 gramu fiber
• 4 gm fat

3 - Apple, Sipinachi, uye Lime Smoothie

Iri bhuru smoothie rinonaka, rinotapira, uye rakanaka kwazvo kwauri. Iko yakakwirira mu calcium, pamwe chete uri kuwana chiremba chakanaka cheprotheni, vitamini A uye C, uye zvakawanda zve fiber .

Zvisungo :

• 1 madiki apuro, akachekwa
• 1 tangerine, inonongedzwa
• 1 tablespoon lime juice
• 1/4 teaspoon ginger yakasviba
• 1 cup baby spinach leaves
• 1/2 mukombe mundiro asiri mafuta echiGiriki yogashi
• 1 kipuni uchi
• 1/2 mukombe ice

Nutrition:

• 246 makori
• 15 gramu protein
• 51 gramu-carbohydrates
• 5 gramu fiber
• 1 gram mafuta

4 - Mazinga ehuchi yeMaron uye Kiwifruit Smoothie

Dzakanaka, mavara matsvuku ehuchi yehuchi uye mazfruit ane ruvara rwemavara ose ari mashizha akawanda ari mavitamini C uye fiber. Iyo yogurt nemukaka zvinowedzera calcium uye mapuroteni kune smoothie ino inonaka uye inozorodza.

Zvisungo:

• 1 cup honeydew melon chunks
• 1/2 cup cup nonfat Greek yogurt
• 1/2 mukombe usina mukaka wemafuta
• 1 kiwi michero, inonongedzwa uye yakatswa
• 1 kipuni uchi
• 1/4 teaspoon sinamoni
• 1/2 mukombe ice

Nutrition:

• 285 makorikori
• 19 gramu protein
• 51 gramu-carbohydrates
• 5 gramu fiber
• 1 gram mafuta

5 - Tropical Smoothie

Iko kune zvakawanda zvekunaya zvinokonzera smoothies, asi iyi ndiyo imwe yenyasha inonakidza. Zvakanaka kwekudya kwekudya uye zviri nani kana iwe uchida pakati pemasikati masimba ekusimbisa. Iyi smoothie yakakwirira mufiber, vitamin C, uye B-yakawanda mavitamini . Chinonyanya kukosha, inonakidza zvinoshamisa.

Zvisungo:

• 1 mukombe mutsva pineapple chunks
• 1 bhanza rakasviba
• 1/2 mukombe wekodonti-flavored yogurt (takashandisa brand Siggi)
• 1/4 teaspoon vanilla
• 1/4 teaspoon pasi ginger (kana kuti zviri nani kushandisa zvishoma chunk ye ginger itsva)
• 1/2 mukombe ice

Nutrition:

• 277 makorikori
• 8 gramu protein
• 54 gramu makhahydrates
• 5 gramu fiber
• 6 grams fat

6 - Raspberry Peanut Butter Smoothie

Raspberries nemasikirwo akanaka uye anowanzobudisa mavitamini C, pamwe chete nemamwe mavitamini nemaminerari. Peanut butter inowedzera mapuroteni, maminera, uye vitamini E. Bhanana inowedzera potassium uye inopa iyo smoothie kutema.

Zvisungo:

• 1/2 bhanana
• 1 cup raspberries
• 1 cup cup almond
• 1 tablespoon peanut butter
• 1/2 mukombe ice

Nutrition:

• 270 makorikori
• 7 gramu protein
• 38 gm makrohydrates
• 11 gramu fiber
• 12 gramu mafuta

7 - Orange uye Yogurt Smoothie

Heino smoothie inonaka ine utano hwakakwana yekudya kwekudya kwemanheru uye inotapira zvakakwana kuva masikati masikati. Maorivhi akazara ne vitamini C uye yogurt inowedzera mamwe mapuroteni uye yakawandisa yemashizha.

Zvisungo:

• Rimwe rlanamani, rakakonzerwa uye rakaparadzana kuita zvidimbu
• 1/2 mukombe nonfat Greek yogashi
• 1/2 mukombe nonfat mukaka
• 1 kipuni uchi
• 1/4 teaspoon vanilla extract
• 1/2 mukombe ice

Nutrition:

• 239 makorikori
• 18 gramu protein
• 44 gramu ehydrohydrates
• 3 gramu fiber
• 1 gram mafuta

8 - Cherry Smoothie

Cherries ndiyo yakanaka inobva kune fiber, vitamin C, uye magnesium , uye vane inonaka inonaka inonaka inonaka. Hafu yebhanana inowedzera potassium uye fiber ino smoothie.

Zvisungo:

• Imwe imwe kapu inotapira cherries
• 1/2 bhanana
• 1 cup nonfat mukaka
• 1 kipuni uchi
• 1/4 teaspoon vanilla extract
• 1/4 teaspoon sinamoni
• 1/2 mukombe ice

Nutrition:

• 297 makorikori,
• 11 gramu protein
• 68 gramu-carbohydrates
• 5 gramu fiber
• 1 gram mafuta

9 - Blueberry Chia Smoothie

Mafuta e-blueberries akanaka kwazvo kwauri nokuti akakwirira mune mavitamini akawanda nemaminerari pamwe chete akazara ne antioxidants inobatsira kudzivirira kusununguka kwekuparara kwemasero ose mumuviri wako. Yogurt inowedzera calcium uye chia mbeu inowedzera mapuroteni uye omega-3 fatty acids.

Zvisungo:

• 1 cup cupberries
• 1/2 bhanana
• 1/2 mukombe nonfat mukaka
• 1/2 cup cup nonfat Greek Yogurt
• 1 tablespoon chia mbeu
• 1/2 mukombe ice

Nutrition:

• 297 makori
• 20 gramu protein
• 50 gramu makedhahydrates
• 8 gramu fiber
• 4 gm fat

10 - Watermelon Mint Smoothie

Heino smoothie inozorodza, ine utano inowedzerawo mumakori . Yakakwana yekuzorora panguva inopisa zuva rezhizha kana kuti yekudzoka shure kwekuita basa rakaoma. Watermelon iyi inowanikwa mavitamini A uye C uye yogurt inowedzera calcium uye mapuroteni.

Zvisungo:

• 2 makapu emuvhenekeri chunks (shandisa mbeu isina vhudzi kana kubvisa mbeu)
• 1 1/2 tablespoon mint mutsva
• 1/2 cup cup nonfat Greek yogurt
• 1 kipuni uchi
• 1/2 mukombe ice

Nutrition:

• 183 makori
• 14 gramu protein
• 34 gramu makhahydrates
• 1 gram fiber
• 0 grams fat