Zakudya Zofunikira (potumikira)
Malori - 337
Mafuta - 12g
Carbs - 48g
Mapuloteni - 14g
Nthawi Yonse 7 min
Konzani 7 min , Cook 0 min
Mapemphero 2
Ngati simunakhalepo ndi botolo la smoothie, mumalowa mankhwala. Ndiwowonjezera, tsamba lopangidwira la smoothie yomwe mungadye ndi supuni, ngati madzi odzola.
Zakudya zamakono ndi zipatso ndi nyenyezi zowonjezera antioxidant zazakudya zotenthazi ndi zokometsera za smoothie. Mudzakhala ndi mphamvu yowonjezera kutupa, kuphatikizapo mawonekedwe okhwima ndi zakudya m'zinthu zopangira mankhwala.
Zosakaniza
- ½ chikho 2% mkaka
- 1 chikho chochepa mafuta otsika yogurt
- 1 chikho chimodzi chosakaniza masamba
- 1 chikho 1 yamatcheri yamatcheri
- 1 chikho grated kaloti
- Supuni 2 timadulira amondi
- Supuni imodzi ya almond batala
- Supuni 1 yatsopano mandimu
- 1 kiwi wamba, sliced
- 1 supuni ya supuni ya chia
- Supuni imodzi yosakaniza kokonati yosakoma
Kukonzekera
1. Sakanizani mkaka, yogurt, zipatso, yamatcheri, kaloti, amondi, mafuta a mandimu, ndi mandimu mu blender. Onetsetsani pamwamba mpaka kulala, kuwonjezera madzi kuti athe kuchepetsa kusakaniza.
2. Pamwamba ndi magawo a kiwi, nyemba za chia, ndi nkhono za kokonati.
Zosakaniza Zosakaniza ndi Zobwereza
Kukongola kwa mbale za smoothie ndizoti zimatha kupangidwira nyengo, komanso zofuna zanu. Kusinthanitsa ndi mtundu umodzi wa zipatso kwa wina mwa ndalama zofanana, m'malo mwa mafuta a amondi ndi kuchuluka kwake kwa mtundu wina wa nut kapena mbewu ya batala (mandimu ya mandimu, batala wa kasupe, batala wa mpendadzuwa), ndi m'malo mwa mafuta ena abwino monga mtedza kapena kokonati mu ndalama zofanana.
Pezani kulenga mwa kuwonjezera zokometsera zanu zomwe mumazikonda ndi zokongoletsa ndi timbewu tonunkhira, basil, kapena zitsamba zina. Mukhoza kuwonjezera potaziyamu mu botolo la smoothie mwa kusinthanitsa nthochi ya zipatso zamatcheri, zipatso, kapena kiwi.
Malangizo Ophika ndi Kutumikira
Ndondomeko yam'mbuyomu: Yambani mzere wa zipatso ndi zophimba ndikuika mufiriji chitetezo chokwanira kapena chophimba muyeso yothandizira. Lembani chikwama chotchedwa mbale ya smoothie, ndi zowonjezera zomwe zatsala kuti ziwonjezeko (mwachitsanzo, "onjezerani 1 chikho 2% mkaka, 1 chikho chochepa mafuta yogurt, supuni 1 ya almond batala, supuni 1 ya mandimu). Simudzasowa kuchuluka mmawa, kapena kuyang'ana kapepala!
Kugwiritsa ntchito zipatso zozizira ndi yamatcheri sikuti amangopatsa mbale ya smoothie yokhazikika bwino (chipatso chimakhala ngati ayezi kuti chikhale chozizira kwambiri ndi chokoma), zimakupatsanso kuti mukhale ndi zipatso zopatsa thanzi zomwe zimatengedwa pachimake (kutanthauza kuti chakudya chabwino) chaka chonse.
Ngati mulibe blender wapamwamba, onjezerani chipatso ndi mkaka pamodzi ndi magawo awiri panthawi imodzi. Izi zidzakupangitsani kukhala kosavuta kuti mukhale osasinthasintha. Onjezerani madzi ngati mukufunika kuti muchepetse chisakanizo ngati muli wandiweyani kwambiri.
Ndipo kuti musangalale, sungani mbale ya smoothie zowonjezera m'mapangidwe a chipale chofewa (onjezani toppings in) kuti apange mazira a pops!