Zakudya Zofunikira (potumikira)
Malori - 201
Mafuta - 9g
Carbs - 18g
Mapuloteni - 14g
Nthawi Yonse Mphindi 10
Konzani mphindi 10 , Cook 0 min
Utumiki 1
Dzipatseni mphamvu zam'mapuloteni. Chopangidwa ndi mkaka wa kokonati, mapuloteni ufa, ufa wophika, ndi mazira ozizira, zakumwa zowonongeka ndi zonunkhira zili ndi zakudya zambiri. Mafuta a mchere wotsekemera amachititsa mkaka wa kokonati mu kugwedeza uku kudzakuthandizani kuti thupi lanu liwonongeke komanso zingathe kukhetsa mafuta ena. Puloteni ya ufa imapereka mphamvu yowonjezera mphamvu komanso kuwonjezera mphamvu ya kugwedeza, ndipo zipatso zimabweretsa mavitamini ndi minerals ambiri. Chakudya chatsopano chimaphatikizapo zinthu zina zabwino (monga antioxidants), koma inu mukhoza kuwonjezera zowonjezereka mwa mawonekedwe a "Benefiber" kapena kukonzekera komweko, kapena kuzimwa zonse (ngakhale ziri choncho chifukwa chake kugwedeza kumakhutiritsa fiber). Ngati mukufuna chakudya chambiri mu galasi, palinso mtundu wobiriwira womwe umaphatikizapo sipinachi.
Palibe chofunikira kuti ayezi azigwedezeka chifukwa chipatsocho ndi mazira, kotero ngati mutakhala ndi zipatso zatsopano zomwe mungakonde kuzigwiritsa ntchito kuti muzitha kuzizira.
Zosakaniza
- 1/2 chikho cha mkaka wa kokonati
- 1 supuni (supuni 2) mapuloteni otsika a carb (monga Designer Protein brand), vanila
- 1/3 chikho cha zipatso zowonjezera (strawberries zinagwiritsidwa ntchito pa chiwerengero cha kalori)
- Supuni 2 zophika ufa kapena fiber powder monga Benefiber
Kukonzekera
- Ikani zinthu zonse mu blender ndikuziphatikiza pamodzi mpaka zokoma.
Zosakaniza Zosakaniza
Green smoothies ndi ukali wonse, ndipo n'zosavuta kuona chifukwa chake-mutagwirizanitsa bwino masamba ndi zipatso, mumatha kumwa zakumwa zokoma komanso zopatsa thanzi zomwe zingakhutiritse zipatso zanu ndi masamba. Chomerachi chimagwira bwino ntchito ndi sipinachi chifukwa masamba obiriwirawa ndi obiriwira amapita limodzi bwino (kuganizira sipinachi saladi ndi strawberries).
Tumizani sipinachi pang'ono pamphineli pamodzi ndi zowonjezera zonse ndikuphatikiza mpaka kutsuka.
Ngati mukufuna kugwedeza pang'ono, monga chotukuka, mungalowe mkaka wosakanizika, mkaka wa soya, kapena mkaka wa kokonati m'makoni (motsutsana ndi zitini). Izi zikhoza kuchepetsa zonse zomwe zimagawidwa m'magazi ndi kalori ndipo zimatha kusangalala ngati chakudya chochepa kapena chakudya chochepa.