Zakudya Zofunikira (potumikira)
Malori - 250
Mafuta - 1g
Carbs - 63g
Mapuloteni - 3g
Nthawi Yonse 5 min
Konzani mphindi zisanu , Cook 0 min
Mapemphero 2 (1 chikho aliyense)
Smoothies si zokoma koma zimachotsa banja lanu lonse kuti likhale loyambirira m'mawa, ndipo ndi njira yabwino yokondwerera kadzutsa. Iwo ndi njira yabwino kwambiri yolankhulira ana anu zipatso ndi ndiwo zamasamba zomwe mwina safuna kuyesera.
Pali ambiri mapuloteni a smoothie omwe mungasankhe, koma ngati muli ndi chifuwa, kupeza njira yomwe ikukuthandizani mukhoza kuwoneka ngati yovuta. Ngati muli ndi mkaka, mungathe kupanga ma smoothie popanda mkaka, mwina kusankha madzi osungiramo madzi kapena kumwa mkaka, monga mkaka wa soya, mkaka wa amondi kapena mkaka wa hemp. Zonse mwazomwezi zingathandize anthu omwe ali ndi mkaka kuti ayambe kukonza bwino smoothie!
Zosakaniza
- Mphika 1 mpaka 2 mphindi ya lalanje kapena mkaka wopanda mkaka
- 2 nthochi, mwatsopano kapena mazira
- Makapu awiri amathira timadzi tokoma, mwatsopano kapena mazira
- Madzi a 1 laimu
- Supuni 1 uchi
- Supuni 1 pansi yophika (mwadzidzidzi)
Kukonzekera
- Mu blender, phatikiza 1 chikho madzi kapena mkaka, nthochi, strawberries, laimu madzi, uchi, ndi flaxseed, ngati ntchito.
- Kuphwanyika, kuwonjezeranso madzi a lalanje kapena mkaka pang'ono panthawi, ngati kuli koyenera, mpaka smoothie ikhale yandiweyani koma imatha. Kutumikira mwamsanga.
Zosakaniza Zosakaniza ndi Malangizo Ophika
Muli ndi njira zingapo zokhudzana ndi mkaka wopanda mkaka. Mkaka wa milk ndi wotsika kwambiri mu makilogalamu, komanso umathamanga kwambiri mapuloteni ndi mavitamini B.
Koma mkaka wa amondi uli ndi vitamini D komanso calcium.
Kuwaza mkaka sikuli wokonda; Ngakhale alimi ambiri amadziwa bwino njirayi. Mkaka wa mkaka uli ndi mawonekedwe a creamier, omwe nthawi zambiri amagwira bwino ntchito ya smoothie. Kuwaza mkaka kungakhale kolemera mu omega 3 fatty acids, koma ndikofunikira kugwiritsa ntchito imodzi yolimba ndi calcium ndi mavitamini kuti mukhale ndi thanzi labwino kwambiri.
Mudzawona kuti chophimbachi sichiphatikizapo ayezi-chifukwa chakuti chinyengo chokhutiritsa mkaka wosakaniza mkaka wa milk mkaka ndikuthamangitsa chisanu ndikugwiritsa ntchito chipatso chamtundu mmalo mwake. Izi zimapereka kukoma kokwanira ndipo zimathandiza kuti smoothie zisakhale madzi. Kusakaniza zipatso zatsopano ndi zachisanu zimagwira bwino malinga ndi zomwe muli nazo. Zotsatira zabwino, pafupifupi theka la chipatsocho chiyenera kukhala chisanu.
Pamene muli ndi nthochi yomwe ikuyamba kuwonjezereka, ingolinganizani ndikuyiyika mu thumba la pulasitiki lotayira mufiriji yanu.
Adzakhala angwiro kuti aponyedwe mu smoothie yanu pang'onopang'ono. Osadandaula ngati atembenuka mofiira-zosangalatsa zawo sizidzakhudzidwa. Nthata yachisanu idzawonjezera maonekedwe abwino kwa smoothie.
S smoothie ndi njira yabwino yopezera zakudya zina. Mafuta a mafuta otsika amakhala omega-3 fatty acids omwe ali ofunikira thanzi la mtima, komanso amakhala ndi mitsempha yambiri.
Njira ina ndi kuwonjezera mbewu za chia, zomwe zimathandizanso pomanga zitsulo za smoothie. Kumbukirani kuti njere za chia zimakonda kumwa madzi kuti musawonjezere zambiri, chifukwa zingakhudze kukula kwa smoothie yanu.
Ngati mukufuna smoothie pambali yokoma mukhoza kuwonjezera zowonjezera monga madzi a mapulo, agave, uchi, kapena ngakhale osakhala ndi calories okometsetsa ngati mukufuna kusunga makilogalamu.
Chinyengo chabwino pakupanga smoothie ndiko kutsanulira mu zakumwa poyamba, kenaka yikani zolimba. Izi zimathandiza kuti zonse zogwiritsidwa ntchito ziphatikizidwe mofanana. Ngati muli ndi zotsalira, pitani ku popsicle molds ndi kufungira chakudya chokoma!