Sikuti mitundu yonse ya smoothies imalengedwa mofanana. Ambiri ndi omwe ndimawatcha zakudya zowonjezera zakudya - ngakhale atakhala ndi mbiri yabwino, nthawi zambiri amakhala odzaza ndi zotsekemera. Pafupifupi, 16-oz. Chipatso cha smoothie chili ndi makilogalamu pafupifupi 400 ndi pafupifupi 60 magalamu a shuga! Ndipo zakumwa zina zimagwiritsidwa ntchito pokhala m'malo mwa zakudya, komabe anthu amawatsitsa ngati nyota zowonongeka.
Mwamwayi, n'zosavuta kukwapula chotupitsa chosakanizika chomwe sichidzawononge zakudya zanu. Ngati muli ndi blender ndi ayezi, mungathe kupanga zakumwa zosautsa popanda nthawi. Yambani ndi limodzi la mabanki otsika pansipa, onjezerani zosakaniza kapena ziwiri, kuphatikizapo zina zoonjezera, ndipo mudzakhala ndi smoothie yokoma komanso yopanda chilema.
Kupanga maziko ochepa a kalori
Pansi ndi pamene smoothie yanu imayambira. Pamene mungathe kugwiritsa ntchito mitundu yosiyanasiyana ya mkaka , sizomwe mungasankhe!
- Mkaka wopanda mkaka wa amondi: Ndi makilogalamu pafupifupi 30 kapu, izi ndi zabwino kwa zakumwa zokoma. Zimabwera mu vanila, pabwalo, ndi chokoleti. Kumbukirani, ili ndi unsweetened, kotero mungafune kuwonjezera puloteni ya sweetener ikhalitsa anu smoothie-zambiri pansipa. Mkaka wa amondi umapezeka m'firiji komanso m'matumba omwe ali ndi salifu.
- Zakumwa zochepetsedwa zamadzi a kalori: Izi zimabweretsa zosangalatsa zambiri: lalanje, chinanazi, apulo, mumatchula izo! Pali zambiri zakuthupi ndi theka la shuga ndi calories ya madzi oyenera. Zakumwa zamadzi ndi zosangalatsa kwa fruity smoothies.
- Chakumwa cha mkaka wa kokonati chosasunthika: Ichi ndi china chokoma choyambirira cha zakumwa zabwino. Chikho chonse chiri ndi pafupifupi 50 calories. Zimangokhala ndi kokonati komanso zofewa. Musasokoneze izi ndi mkaka wa kokonati, womwe uli wandiweyani komanso wochuluka! Monga mkaka wa amondi, izi zingafunike zokometsera zokoma; imabwera pamapulatifomu-mapaketi otetezeka komanso mafiriji.
- Madzi a kokonati: Njira ina yokonzera kokonati, iyi imayamba mwanzeru kwa smoothie yotsitsimutsa popanda kuyera. Chikho chiri ndi makilogalamu okwana 45 ndipo ndi okwera potassium ndi electrolytes. Zili bwino bwino ndi yamatcheri, chinanazi, ndi zina zotsekemera zipatso zokoma.
- Vanila soymilk yowunikira: Pankhani yazomwe mungasankhe, izi ndizovuta kwambiri ngati mukufuna malo ovomerezeka ndi mapuloteni. Ma stats ndi apamwamba kwambiri kuposa ena, okhala ndi makilogalamu okwana 70 pa kapu, koma chikho chilichonse chiri ndi makilogalamu 6 a mapuloteni. Ameneyu ndi ovuta kwambiri, okoma kale, okoma ndi okoma.
Smoothie Mix-Ins
Pano pali smoothie yanu yomwe ingapangitse kukamwa ndi zakudya zokhala ndi zakumwa zokhutiritsa koma zopatsa thanzi.
- Zipatso zachisanu zosasuntha: Zipatso zomwe zasungidwa ndi zabwino kwa zakumwa zoledzeretsa; zimapangitsa smoothies anu kukhala obiriwira komanso okoma. Mukhoza kufesa zipatso zanu monga mphesa ndi nthochi kapena kugunda mpweya wabwino wa mango chunks, yamtengo wapatali wamtengo wapatali, zipatso za pichesi, zipatso zowonjezera, ndi zina zambiri. Izi sizidzatchedwa "unsweetened," choncho yang'anani zosakaniza kuti zitsimikizire kuti palibe shuga kapena madzi. Ndipo apa pali nsonga: Pewani chipatsocho musanayambe kuwonjezera pa blender yanu; izi zidzakuthandizani kuti zizigwirizana bwino.
- Zamasamba: Mukuganiza kuti zimakhala zosangalatsa? Nkhumba zimapatsa smoothies chakudya chopatsa thanzi. Kale ndi sipinachi ndizo zowonjezera zowonjezera, koma ndimakonda nkhaka zabwino chifukwa zimakhala zofatsa. Chinyengo ndicho kusakaniza izi ndi zipatso zokoma kuti muzitha kuyamwa. Yesani kusakaniza nkhaka ndi kale ndi apulo odulidwa ndi mphesa. Onjezani madzi a mandimu ndi kuphatikiza ndi madzi pang'ono ndi ayezi. Yum!
- Yogurt Yoyera: Fufuzani zosankha za yogour zopanda mafuta ndi makilogalamu pafupifupi 100 pa 6-oz. kutumikira. Pali zokoma zambirimbiri kunja uko, kuchokera ku sitiroberi wapamwamba kupita ku chitumbuwa cha apulo. Ndimakondanso yogurt yogulu yopanda mafuta ya sippers okoma mtima ndi kukhudza tartness. Ndipo yogogiti ya Greek imaphatikizapo mapuloteni ambiri, pafupifupi 11 magalamu pa theka la chikho.
Smoothie Extras
Zowonjezera bwino zimatha kukweza utomoni wa smoothie. Muyenera kusankha bwino!
- Chipale chofewa : Zowonongeka ndizabwino chifukwa zimagwirizana mofanana ndi smoothies. Ndimakonda smoothie yanga ndi madzi oundana, pafupifupi 1 - 1 1/2 makapu osweka ndi ayezi, kapena 5 - 8 masentimita.
- Palibe calorie sweetener: Izi ndi zabwino kwambiri ngati mukugwiritsa ntchito zipatso zosasangalatsa, zipatso zina, kapena kuyang'ana kuti mukwaniritse dzino lanu lokoma. Pali mitundu yambiri ya masoka yopangidwa ndi stevia kapena monk zipatso. Yerekezerani iwo ndi kusankha omwe mumakonda kwambiri.
- Mchere wa mandimu kapena mandimu: Onjezerani kuti muzitha kumwa zakumwa zanu. Mitengo ya citrus yamakona imakumbatirana bwino!
- Kuchotsa: Gwiritsani ntchito pang'ono pokha. Dontho kapena awiri a vanila kapena chotsitsa cha kokonati ndizo zonse zomwe mukufunikira. Zingathe kuwonjezera kukoma kwanu m'munsi mwa smoothie.
Maganizo a Chinsinsi cha Smoothie
Simudziwa kuti ndiyambe kuti? Yesani limodzi la malingaliro okoma awa.
- Berry Mango Smoothie: Aphatikizani zotsatirazi mu blender: 3/4 chikho mchere wosaphika wopanda mchere, 1/2 chikho, nkhaka zopanda madzi, 5 mazira osapangidwira, mazira 12, 1/2 tsp. msuzi wa mandimu, 1 osapatsa calorie sweetener packet, ndipo 1 chikho chinaphwanya ayezi. Mudzapeza chakudya chokwanira cha zokoma zosakaniza kwa makilomita pafupifupi 120.
- Tropical Morning Smoothie : Mu blender, onjezerani 6 oz. (pafupifupi 3/4 chikho) yogurt yofiira, 1/4 kapu yam'chitini yosweka chinanazi mu madzi (osatsanulidwa), 1/2 msuzi ndi banki yofiira, 1/2 tsp. madzi a mandimu ndi 1 chikho chinaphwanya ayezi. Sakanizani ndikupaka makina 185.
- Kokonati Berry Smoothie : Onetsetsani zotsatirazi mu blender: 1 chikho chosapangidwira cha vinyo wa kokonati chakumwa, 3/4 chikho chachisanu chosasunthika chosakaniza, 1/8 tsp. Chotsekemera cha kokonati, 2 kopanda calories mapuloteni othandizira, ndipo 1 chikho chinaphwanya ayezi. Sakanizani ndi kusangalala ndi ma calories 105 basi.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!