Nutrition Highlights (pakushanda)
Maoriro - 244
Fati - 11g
Carbs - 27g
Protein - 11g
Nguva Yese 5 min
Prep 5 min , Cook 0 min
Kushumira 2 (3/4 kapu imwe neimwe)
Low-FODMAP smoothies inogona kuva yakaoma. Smoothies inowanzovimba nemichero yakawanda kuti iite kuti iome kuitira kuti ive yakakwirira kwazvo muFODMAPs. Iyi kukunda kusanganiswa kwebhanana uye peanut butter inoshandisa maitiro mashomanana ekugadzira slack smoothie yakasviba iyo inofadza inogona kudarika se dessert.
Izvo zvidimbu zviviri zvinoita kuti muchero smoothies zvive michero yakaoma uye mbeu yepasi chia. Gadzirira mabhanana echando nguva isati yasvika kuti uwane zvishoma zve smoothies. Ita bhanana, uiite mumakumbo matanhatu, uye uichengetedze mufiriji mune mudziyo usina kuvharidzirwa kana chip zip-top. Kudyara mbeu dzechia muchitsauko chekutanga chikafu ichi chinowedzera simba ravo guru, pamwe chete iwe unotora omega-3s yemichero .
Zvimwe
- 2 teaspoon chia mbeu
- 1 mukombe lactose-isina yogurt
- 1 inonyorerwa, yakasvibira midhiini bhanana
- 2 tablespoons peanut butter
- ΒΌ teaspoon vanilla kubva
Kugadzirira
- Wedzera mbeu dzechia kune yakaoma blender (usawedzera kune mvura yakanyanyisa kana kuti inonamatira kumativi) uye inogadzira kuva mupfu, anenge masekondi makumi matatu. Bvisa blender. Chia mbeu yeupfu inogona kusungirirwa kune chifukidzo uye kumativi e-blender; tora mapepa kana kumira pasi ne spatula kuti uuye navo pasi.
- Wedzera yogurt, mazai echando akaoma, peanut butter, uye vanilla. Akapfekedza kwemaminitsi 60. Dzoka uye shingura pasi blender, uchifamba chero mhando dzisina kufanana. Dhavhara uye fungidza blender zvakare kusvikira masikati, 30 kusvika 45.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Imwe kapu ye-lactose-free kefir inogona kushandiswa panzvimbo yekombe imwe yeguroti isina-yogurt. Smoothie ichanyanya kurara kupfuura yogurt.
Kubika uye Kushumira Mazano
Iyi kamukira inoita 2 servings; zvakaoma kuita zvishoma muzere-hukuru blender. Shandisa nomumwe munhu, kana friji yehafu yekudya iyo gare gare zuva iro, kana kwemazuva maviri. Iyi smoothie ichagara yakasimba, saka iyo yakanaka yekuita-mberi kambamambakwedza kana kuti nyoka.
Wedzera matsimanana emadonzvo emudzimai weka stevia kana achidikanwa, kuitira dash of sweetness.
Kana iwe usina bhanza rakanyanyisa iwe unogona kuita shandukisi yakasvibiswa nekuiputira kwemaminitsi gumi kusvika ku15 mufiriji kana mufiriji vasati vashumira.