Zakudya Zofunikira (potumikira)
Malori - 291
Mafuta - 6g
Carbs - 54g
Mapuloteni - 9g
Nthawi Yonse 7 min
Konzani 7 min , Cook 0 min
Mapemphero 2
Mphuno yokongola kwambiri ya smoothie imakhala ndi mphamvu yokwanira yapamwamba kwambiri, kupopera kutupa, chakudya kuchokera ku mango, sipinachi, nthochi, ndi oats, ndi mapuloteni kuchokera ku silken tofu. Chinanso chimakhala ndi tiyi wobiriwira wa matcha , kupatsa smoothie kukoma kokwanira komanso kulimbikitsa antioxidants kuti athe kuthana ndi kutupa.
Zosakaniza
- 2 makapu mkaka wosakanizidwa wopanda mkaka
- Supuni ya tiyi ya tiyi ya tiyi yakuda
- 2 makapu ozizira mango chunks
- 1 nthochi yowirira, yozizira m'madzi
- Makapu awiri atsopano sipinachi
- ½ chikho cha tofu
- ¼ chikho chatsekedwa oats
- Supuni ya ½ watsopano ginger wonyezimira
Kukonzekera
1. Onjezerani mkaka wa amondi ndi matcha powonjezera kwa blender ndi kutulutsa katatu kufikira mutagwirizanitsa.
2. Onjezerani zowonjezera zonsezi kwa blender ndipo muphatikize mpaka zosalala, pafupi masekondi 30 mphindi.
Zosakaniza Zosakaniza ndi Zobwereza
Osati wotengera wa tofu? Muzipatsa mafuta ochuluka omwe amagwiritsa ntchito mafuta otsika kwambiri kapena kugwiritsa ntchito puloteni yopanda phindu m'malo mwake.
Palibe ufa wa matcha? S smoothie idzakhala yosangalatsa komanso yopatsa thanzi popanda izo, ingozisiya.
Ngati simungakwanitse, kapena simukufuna kukhala ndi khofi, musiye ufa wa matcha, chifukwa uli ndi pang'ono.
Ginger wachikondi? Pitirizani kuchuluka kwa ndalamayi mu supuni imodziyi (tikuyikonda ndi ginger wochuluka!). Palibe ginger watsopano? Sakanizani 1/2 supuni ya tiyi ya ginger m'malo mwake.
Sinthani kale sipinachi kuti mukhale ndi "hearful" yamagetsi pang'ono.
Sinthani mkaka wa soya mu mkaka wa amondi kuti muwonjezere mapuloteni.
Monga sweet smoothie? Sinthani 1/2 nthochi m'malo mwa oats.
Dziwani kuti izi zamasamba zidzasintha kalori ndi zakudya zowonjezera, koma osakayikira chifukwa zotsatira zake zidzakhalanso zathanzi.
Malangizo Ophika ndi Kutumikira
Ngati simugwiritsa ntchito blender mkulu, yambani ndi madzi ndi kusakaniza chilichonse chophatikizapo, imodzi pa nthawi, mpaka yosalala.
Ngati matcha anu akuphwanyidwa, sungani mu supuni imodzi ya madzi ofunda mpaka ponyani ndi kuwonjezera izo kwa blender.
Pamene nthochi zowononga, kanizani nthochi imodzi yamagazi mu thumba la sangweji.
Momwemo mumadziwira kuti ndi nthochi imodzi (osati kuganiza kuti ndi banki imodzi ngati mwawonjezera mapepala angapo ang'onoang'ono mu thumba limodzi).