Hasi yose smoothies yakasikwa yakaenzana. Zvizhinji ndizvo zvandinodanidza zvokudya zvekudya-kunze kwehuwandu hwehutano hwakanaka, ivo vanowanzozadzwa neshuari makoriyori. Paavhareji, 16-oz. michero smoothie ine makirogiramu anenge 400 uye inenge 60 gramu yehuga! Uye zvimwe zvinwiwa zvinoshandiswa kuti zvive kushandiswa kwezvokudya, asi vanhu vanozviwisira pasi sezvinoita nyota dzinowanzoitika.
Nenguva isipi, zviri nyore kurova chikafu chisina kumira chisingazogadziri kudya kwako. Kana uine blender uye imwe ice, iwe unogona kuita chirwere chisina mhosva chakanyanyisa pasina nguva. Tanga neimwe yepasi-e-calorie mabhesi pasi apa, wedzera mu-mix-in kana maviri, pamwe nezvimwe zvishoma, uye iwe uchava nes smoothie inonaka uye isina mhosva.
Kugadzira Chitubu Chakatsika-Calorie
Nheyo ndiyo iyo yako smoothie inotanga. Nepo iwe unogona kushandisa marudzi akasiyana emukaka , haisi ivo chete zvingasarudzwa!
- Umukaka weAlmond Usati watsvaga: Ne-30 makorikiti mukombe, izvi zvinonaka zvekunwa zvinwiwa. Inouya muvanilla, pachena, uye chokoti. Yeuka, haina kunyorera, saka iwe unogona kuwedzera ye-calorie sweetener packet kune yako smoothie-yakawanda pane iri pasi apa. Mukaka weAlmond unowanikwa zvose mufiriji uye mumasharuti-akachengetwa mabhokisi.
- Kuderedza-koriori jisi zvinwiwa: Izvi zvinouya mukanaka zvakawanda: orange, pineapple, aple, unozvitumidza! Kune zvizhinji zvepanyama zvine hafu yeshuga uye makoriyamu emuti wakazara. Juice inwiwa inonakidza kune fruity smoothies.
- Chirwere chekakhuta chisina kunatswa: Ichi ndicho chimwe chinotyisa chinotanga kune zvinonaka zvinonwiwa zvinwiwa. Mukombe wakakwana une anenge 50 makori. Icho chinongova nechinangwa chekokoni yakachena uye unyoro. Usavhiringidza izvi nemukaka wekakhunta wakakonzerwa, wakakura uye ushuga! Kufanana mukaka wemarumondi, izvi zvingada kunakidza; iyo inouya mu-rafuti-yakachengetwa mapaketi pamwe nefriji yehanduro.
- Koconti mvura: Imwe nzira yekugadzirisa, iyi inotanga kushandiswa kweS smoothie inozorodza isina kuchena. Mukombe une 45 makorikori uye yakakwirira muzvose potassium uye electrolytes. Izvo zviviri zvakanyatsonaka ne cherries, pineapple, nezvimwe zvinotapira zvibereko zvinonaka.
- Chiedza vanilla soymilk: Pamunosvika pakusarudzwa kwakakosha, iyi ndiyo yakanakisisa bhaji kana iwe uchida purotini-packed base. Izvo zvikamu zvishomanana kupfuura zvimwe, uye zvinenge makumi manomwe makorikori pamukombe, asi imwe kapu inenge inenge magiramu matanhatu emapuroteni. Uyu anonyanya kushanduka, atotopira, uye akanaka uye akanaka.
Smoothie Mix-Ins
Pano ndipo s smoothie yako inogona kuwana kukanganisa kwekunakidza uye mishonga yekunwa kunogutsa asi kunonwisa.
- Michero yakasvibiswa isati yasvibiswa: Zvibereko zvakange zvanyanyiswa zvakanaka kune zvakakanganiswa zvinwiwa; zvinoita kuti s smoothies yako iwedzere uye inonaka. Iwe unogona kuisa michero yako pachako sewa mazambiringa nemaabhanana kana kutora firiji mukana we mango chunks, rima rinonaka pitted cherries, peach slices, ma berries akavhenganiswa, nezvimwewo. Izvi hazvisi nguva dzose dzinonzi "unsweetened," saka chengetedza zvigadzirwa kuti uone kuti hapana shuga kana sirafu. Uye heino mutsara: Chengetedza chibereko usati wawedzera kune blender yako; izvi zvichatibatsira kubatanidza zviri nani.
- Miti: Unonzwa uchida? Veggies vanopa smoothies kukurudzira kunovaka muviri. Kale uye sipinashi zvakakurumbira kuwedzera-ins, asi ini ndinoda makomber zvakanakisisa nekuti ivo vanyoro chaizvo. Icho chinyengeri ndechekuvhenganisa izvi nemichero inotapira kuti uenzanise kunze kwekunaka. Edza kubatanidza cucumber uye kare neapuro yakakoswa uye mazambiringa. Wedzera kuputika kwemurosi wekumusi uye kusanganiswa nemvura shoma uye ice. Yum!
- Yogurt Yechiedza: Tsvaga zvisarudzo zvisina mafuta zveguramu pamwe nemakori zana ega imwe neimwe 6-oz. kushumira. Kune mavara asingaverengeki kunze uko, kubva kucherotirasi yekare kuenda ku decadent pie pie. Iniwo ndinoda mafuta asina goroti echiGiriki kuitira michero yakasviba ine touch ye tartness. Uye yogurt yechiGreek inowedzera mapuroteni mazhinji, anenge 11 gm nehafu yekapu.
Smoothie Extras
Izvozvo zvakakwana zvinogona kukonzera kunaka uye kugadzirwa kweS smoothie yako. Iwe unotofanira kusarudza izvo zvakakodzera!
- Ice: Inoputika ice ndiyo yakanakisisa sezvo inobatanidza zvakajeka mu smoothies. Ndinoda smoothies yangu nechando yakawanda, inenge 1 - 1 1/2 makapu akapwanyika ice, kana 5 - 8 cub cubes.
- Kwete-calori sweetener: Izvi zvinonyanya kunaka kana uri kushandisa tsvina isina kunyorera, tart michero, kana chero mazggies uye kutarisa kugutsa zino rako rinotapira. Kune zvakawanda zvezvisikwa zvezvisikwa zvinoitwa kubva ku stevia kana monk michero. Enzanisa navo uye sarudza iyo yaunofarira.
- Lemon kana lime juice: Wedzera kuputika kuti uunze zvidhori zvako. Iyo tangy citrus chaizvo inovhenekera zvinhu kumusoro!
- Zvinyorwa: Shandisa izvi zvishoma. Dhewa kana maviri evanilla kana dhikoni yedhakwa ndiyo yose yaunoda. Iko kunogona kukonzera kunakidza mune tsvina yako ye smoothie.
Smoothie Recipe Ideas
Haisi chokwadi kuti ungatanga kupi? Edza imwe yemazano aya akanaka.
- Berry Mango Smoothie: Shandisai zvinotevera mu blender: 3/4 mukombe yakasungwa isina mangozi mango chunks, 1/2 mukombe seedless cucumber, 5 mazhizha asina kusvibiswa neswiti, 12 mint mashizha, 1/2 tsp. rime juice, 1 kwete-calori sweetener packet, uye 1 kapu yakapwanya ice. Iwe uchawana kushandiswa kwejumbo kwekudya kwakasanganiswa kwemazana anenge makori zana.
- Tropical Morning Smoothie : Mu blender, wanisa 6 oz. (inenge 3/4 kapu) chiedza peach yogurt, 1/4 mukombe yakakanyiwa yakapwanyika anine pineapple mujisi (isina kuderedzwa), 1/2 yakachekwa uye bhanza yakaoma, 1/2 tsp. lime juice uye 1 kapu yakaputsika ice. Nyora uye upe mashekeri zana nemakumi mashanu.
- Kokoti Berry Smoothie : Itai zvinotevera mu blender: 1 kikombe chisina kutengesa vanilla coconut milk mukombe, 3/4 mukombe yakasungwa unsweetened raspberries, 1/8 tsp. coconut extract, 2 no-calorie sweetener packets, uye 1 cup yakapwanya ice. Bvisa uye unakidzwe ne 105 chete makori.
Nokuda kwekupora kusina mhosva, zvokudya zvinowanikwa, mazano 'n tricks, nezvimwewo, shandisa hurukuro dzemashoko emazuva ese kana kushanyira Hungry Girl!