Buluu wa Nkhaku Smoothie Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 244

Mafuta - 11g

Carbs - 27g

Mapuloteni - 11g

Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 2 (chikho 3/4 aliyense)

Low-FODMAP smoothies zingakhale zovuta. Smoothies nthawi zambiri amadalira zipatso zambiri kuti zikhale zakuda kotero kuti zikhoza kukhala zazikulu kwambiri mu FODMAPs. Kuphatikizana kwa nthochi ndi kapuyala bata amagwiritsa ntchito njira zingapo kuti apange smoothie yokoma kwambiri yomwe imatha kukhala mchere.

Zowonjezera ziwiri zomwe zimapangitsa kuti zowonjezera smoothies zikhale ndi zipatso zachitsulo ndi mbeu ya chia. Konzani nthochi zachitsulo nthawi yayitali kuti mukhale nawo kwa smoothies. Peel nthochi, phulani mu zidutswa zisanu ndi ziwiri, ndipo muzisungire mufiriji mu chidebe chotsitsimula kapena chikwama cha zip. Kuwaza mbewu za chia muyeso yoyamba ya Chinsinsichi kumapangitsa mphamvu zawo zowonjezera, kuphatikizapo inu mumapeza omega-3s omwe ali ndi zomera .

Zosakaniza

• 2 supuni ya tiyi ya chia
• Yogu 1 kapu yamagetsi yopanda lactose
• 1 peeled, chisanu chofiirira cha nthochi
• Supuni 2 supuni batala
• ¼ supuni ya vanila Tingafinye

Kukonzekera

1. Yonjezerani nyemba za chia ku blender wouma (musati muwonjezere kwa yonyowa mchere kapena iwo amamatire kumbali) ndikupanga ufa, pafupi masekondi 30. Chotsani blender. Mbeu ya Chia ikhoza kumangirira ku chivundikiro ndi mbali za blender; gwiritsani mbalizo kapena pezani pansi ndi spatula kuti muwasonkhanitse pansi.
2. Onjezerani mtedza, nsomba zachitsamba zowonongeka, peanut butter, ndi vanila. Sakanizani kwa masekondi 60. Imani ndi kupopera blender, ndikusuntha zinthu zilizonse zomwe sizinasakanizane. Phimbani ndi kugulitsanso blender mpaka masekondi osachepera, 30 mpaka 45.

Zosakaniza Zosakaniza ndi Zobwereza

Chikho chimodzi cha kefir chosagwiritsidwa ntchito lactose chingagwiritsidwe ntchito mmalo mwa 1 chikho cha yogurt ya free yogurt. Smoothie idzakhala yochepa pang'ono kuposa yogurt.

Malangizo Ophika ndi Kutumikira

Chinsinsichi chimapanga ma servings awiri; ndi zovuta kuti mukhale ochepa mu full blender. Gawani ndi munthu wina, kapena firiji yake kuti idye tsiku lomwelo, kapena kwa masiku awiri. Sokothieyi idzakhala yochuluka, choncho ndizopangira chakudya cham'mawa kapena chotukuka.

Onjezerani madontho angapo a stevia ngati mukufunayo, kuti mukhale wokoma.

Ngati mulibe banki yachitsulo mungathe kupanga nyani yofewa smoothie mwa kuzizira kwa mphindi 10 kapena 15 mufiriji kapena mafiriji musanatumikire.