Smoothies - 9 zokoma ndi zothandiza maphikidwe

Smoothies, omwe maphikidwe sakhala malo omaliza pa zakudya komanso zakudya zathanzi, imakonzedwa kuchokera ku zipatso zatsopano, zipatso ndi ndiwo zamasamba ndi kuwonjezera mkaka, mkaka wofukiza ndi zina. Chakumwa chowopsya chingasinthe kadzutsa kapena chakudya chamadzulo, kukhutiritsa thupi ndi mavitamini ambiri ndipo popanda kuwononga chiwerengerocho.

Kodi mungakonzekere bwanji smoothies?

Zipatso ndi mabulosi ndi masamba smoothies ndi maphikidwe a pulayimale omwe samafuna apadera kukonzekera kukonzekera ndi chidziwitso chapadera. Pokhala nawo pafupi malangizowo abwino ndi zowonongeka za zosakaniza, ndipo podziwa nthawi yapadera yokonzekera zakumwa, aliyense adzatha kulimbana ndi ndondomekoyi.

1. Pofuna kukonza chakudya chamadzulo kapena chakudya chamadzulo, choyamba muyenera kusamala ndi kukhalapo kwa blender, yomwe ingathe kupirira mosavuta kuzimitsa zomwe zakumwa ndi zakumwa.
2. Zipatso, zipatso kapena ndiwo zamasamba zingatengedwe mwatsopano kapena mazira, zimatsutsana nawo mphindi khumi ndi ziwiri mphindi khumi.
3. Sichikulimbikitsidwa kuwonjezera zowonjezera zisanu ku zakumwa.
4. Poyesa ndi zokonda, m'pofunika kuganizira momwe zimagwirira ntchito.

Banana smoothies

Mapuloteni otchuka kwambiri komanso ofunidwa ndi maphikidwe ophweka ndi nthochi. Mapira a tizilombo timaphatikizapo zipatso zonse, zipatso komanso masamba ndi zitsamba. Zotsatirazi ndizosavuta kopangira kukonzekera chakumwa chomwe chingagwiritsidwe ntchito ngati kuphatikiza kwazomwe zimayesedwa. Kuwathandiza kuyamwa mkaka wa ng'ombe kungakhale m'malo mwa mtedza kapena mkaka wa kokonati.

Zosakaniza:

• nthochi - 2 zidutswa;
• shuga kapena uchi - 1-2 tbsp. makuni;
• mkaka - 1,5 magalasi.

Kukonzekera

1. Mwatsopano kapena pang'ono kufungira-zouma zoumba zowonongeka zimayikidwa mu blender.
2. Onjezerani mkaka, sweetenerener ndi kutsegula chipangizo kuti mutembenuzire zomwe zili mu mchere wokometsetsa.
3. Smoothies ndi nthochi zimatsanulira mu galasi ndipo nthawi yomweyo amatumikira.

Strawberry smoothies

Berry smoothies. Kawirikawiri, zakumwa zimakonzedwa ndi strawberries, zomwe zikafuna, zimaphatikizidwa ndi raspberries, mabulosi akuda kapena zipatso zina zomwe zilipo. Zomwe zimalembedwazo zimayambitsidwa mkaka kapena m'malo mwa kirimu, yoghurt yachilengedwe, madzi. Monga zokometsera zimathandiza uchi, shuga, madzi kapena mankhwala ena okoma. Mukamagwiritsa ntchito mabulosi ozizira kapena zipatso zowonjezera, ayezi sangathe kuwonjezeredwa.

Zosakaniza:

• Strawberry - 300 g;
• mkaka - 125 ml;
• shuga kapena uchi (zosankha) - kulawa;
• chisanu - 5 madontho.

Kukonzekera

1. Ikani strawberries otsukidwa ndi kutsukidwa kwa sepals mu blender, kuwonjezera zipatso zina kapena zipatso ngati mukufuna.
2. Thirani mkaka, sungani misala kuti mulawe, ponyani madzi ndi kusaya zitsulo mpaka atembenuke kukhala woyera.
3. Sungunulani smoothies ndi strawberries mu galasi ndikutumikira, kukongoletsa mphamvu ya zipatso zatsopano.

Smoothies ndi udzu winawake

Kenaka, mudzaphunzira momwe mungapange smoothies kuchokera ku udzu winawake. Chakumwa ndichakusewera chifukwa chakuti si aliyense amene angakonde fungo lake lopanda phokoso ndi kukoma kodabwitsa. Komabe, ngati mukuthandizira izi mopanda kukayikira za masamba ofunika, musaphonye mwayi wopindula ndi lingaliro la vitamini lolimbikitsa kutsitsimula. Apulogalamuyi akhoza kuthandizidwa ndi kaloti, nthochi kapena masamba ena kapena zipatso ndi mabulosi omwe mungasankhe

Zosakaniza:

• mapesi a udzu winawake - 2 ma PC.;
• maapulo - zidutswa ziwiri;
• kiwi chipatso - 2 pcs;;
• madzi kapena madzi - 0,5 chikho.

Kukonzekera

1. Tsukani maapulo ndi kiwis, dulani zipatso mu cubes ndikuziyika mu botolo la blender.
2. Onjetsani mapesi a udzu wothira mafuta, kuthira madzi ndi kuwamanga mpaka mutayika bwino.
3. Zipatso ndi ndiwo zamasamba smoothies - maphikidwe omwe amafunika kutulutsa mwamsanga.

Smoothies ndi kanyumba tchizi

Chinsinsi chotsatirachi chidzakuthandizani kupeza momwe mungagwiritsire ntchito smoothies kunyumba ndi kuwonjezera kwa kanyumba tchizi. Zokometsera zomwe zimapezeka zimakhala zowonjezera kwambiri kusiyana ndi zipatso zokha kapena masamba, ndipo zimatha kukhala chakudya chamadzulo chodzaza, chodzaza thupi ndi mavitamini ndi mphamvu. Mukumwa, mungathe kuwonjezera zikho zingapo za oatmeal yomwe mumakonda kwambiri kapena zokolola zina zomwe mumadya, kapena muzipanga zokometsera mbale kapena zipatso zouma.

Zosakaniza:

• kanyumba kanyumba - 100 g;
• nthochi ndi lalanje - chidutswa chimodzi;
• wokondedwa - 1 tbsp. supuni.

Kukonzekera

1. Zosakaniza ndi sliced ​​mapewa a banki ndi alanje amaphatikizidwa limodzi ndi tchizi tchizi ku blender.
2. Onjezerani uchi ndikuwongolera zomwe zilipo mpaka zowoneka bwino.
3. Idyani smoothies mwamsanga mukakonzekera.

Smoothies ndi apulo

Apple smoothies adzakhala chiyambi chachikulu cha tsiku la odwala shuga, kapena kwa iwo amene akufuna kudya bwino ndi wathanzi. Chakumwa chimakonzedwa popanda kuwonjezera shuga, ndipo ngati chikukhumba, chokoma ndi uchi wachirengedwe, chomwe chingangowonjezera phindu. Zidzatsindika ndi kulimbikitsa kukoma kwakumwa kwa sinamoni yachitsulo, ndipo mukhoza kusintha ma caloriki pogwiritsira ntchito mkaka wa mafuta osiyana kapena m'malo mwa yoghurt yachilengedwe popanda zonona.

Zosakaniza:

• maapulo - zidutswa ziwiri;
• mkaka - 200 ml;
• wokondedwa (zosankha) - kulawa;
• sinamoni - 1-2 tsp.

Kukonzekera

1. Peeled ndi akanadulidwa maapulo amaikidwa mu blender, kuwonjezera uchi ndi sinamoni kulawa, kutsanulira mu mkaka, pogaya.
2. Apple smoothies ndi maphikidwe oyambirira omwe amafunika kutsegula mwamsanga kuti asawononge zomwe zili mu galasi.

Smoothies ndi nkhaka

Masamba a smoothies ndi ofunika kwambiri pa zakudya zowonjezera, chifukwa amathandiza kuti thupi liyeretsedwe, kuchepa thupi ndi kubwezeretsa thupi. Kusiyanasiyana kotchuka kwambiri chifukwa cha nkhaka, zomwe zimaphatikizidwa ndi masamba ena kapena zipatso ndi mabulosi zigawo. Zosakaniza zilizonse zowonjezera zomwe zimakhutiritsa zokonda za munthu zimangopindulitsa thupi basi.

Zosakaniza:

• nkhaka - zidutswa zitatu;
• maapulo kapena kiwi - zidutswa ziwiri;
• timbewu - nthambi zitatu;
• madzi owiritsa - 200 ml.

Kukonzekera

1. Kagawani nkhaka yosambitsidwa, ikani mu blender.
2. Onjetsani maapulo kapena kisi, mapiritsi a timbewu timene timatsanulira timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi tokoma.
3. Kutumikira zakumwa mu magalasi mwamsanga mukakonzekera.

Smoothies ndi avocado

Makamaka chopatsa thanzi ndi extraordinarily zokoma zipatso smoothie ndi avocado. Imwani imakonzedwa ndi nthochi kapena maapulo, ndi kiwi kapena zipatso. Kusakaniza kulikonse kudzapeza oyamikira ake ndipo kungopindulitsa thupi basi. Zosakaniza zazikulu zingathe kuwonjezeredwa ndi mkaka wa soya kapena mtedza, yoghurt kapena monga momwe zilili, kafir kawirikawiri.

Zosakaniza:

• chokwanira chokoma - 1 pc.;
• nthochi - chidutswa chimodzi;
• kefir - 300ml;
• wokondedwa - 1 tbsp. supuni kapena kulawa;
• timbewu - 2 masamba.

Kukonzekera

1. Tsukani nyembalasi, dulani masamba ndipo, pamodzi ndi nthochi, tumizani ku blender
2. Onjezerani uchi ndi yogurt, perekani masamba a timbewu timene timatchera timadzi timene timapaka.
3. Ngati mukufuna, mu smoothies ndi kefir mukhoza kuwonjezera madzi.

Smoothies ndi sipinachi

Mofanana ndi mtundu uliwonse wobiriwira wa smoothie ndi sipinachi uli ndi makhalidwe abwino kwambiri ndipo umakhala ndi mphamvu yoyeretsa pamthupi, ukudzaza ndi mavitamini ofunikira ndi zinthu zothandiza. Masamba akhoza kuphatikizidwa ndi ndiwo zamasamba kapena zipatso, kupeza mwayi wokhazikika bwino komanso wathanzi, koma amasangalala ndi kukoma kwabwino kwakumwa.

Zosakaniza:

• masamba a sipinachi - 1 chikho;
• nthochi - chidutswa chimodzi;
• mkaka wa amondi - 1 galasi.

Kukonzekera

1. Kusamba ndi zouma masamba osapinachi amaikidwa mu botolo la blender, onjezerani nthochi yowonongeka (yotentha kwambiri).
2. Thirani mkaka wa mkaka amondi ndi kulumphira zomwe zilipo mpaka mbatata yosakanizika.
3. Kutumikira zakumwa nthawi yomweyo mutaphika, kutsanulira pa magalasi.

Smoothies ndi oatmeal

Pokonzekera chakudya cham'mawa cha smoothies ndi oatmeal, mutha kukhala otsimikiza kuti thupi lidzalandira mphotho yoyenera ya mphamvu ndi vivacity tsiku lonse. Kawirikawiri, zakumwa zimakonzedwa ndi kuthandizidwa ndi nthochi kapena maapulo, kuphatikizapo pa chifuniro ndi zipatso kapena zigawo zina zomwe mungasankhe. Nkofunika kubwezera chifuwa choyamba, monga mwafunira ndi malangizo pa phukusi, pogwiritsa ntchito gawo limodzi la madzi otentha kapena mkaka wotentha ndipo pokhapokha mugwiritsire ntchito kumwa.

Zosakaniza:

• oat flakes - 2 tbsp. makuni;
• nthochi - chidutswa chimodzi;
• malalanje, mandarin kapena zipatso - kulawa;
• wokondedwa - kulawa;
• yogurt yachilengedwe - 150 ml.

Kukonzekera

1. Mu mphamvu ya chipangizoyi amaika brewed utakhazikika oatmeal, malalanje, kuwatsuka iwo woyera mafilimu kapena zipatso, uchi ndi yogurt.
2. Sewani smoothies ndi oatmeal ndi nthochi mpaka mutayika.
3. Thirani zakumwa pa magalasi ndipo mwamsanga mutumikire.