Zipatso Zathanzi Smoothies Zonse Zopitirira Makilomita 300

Zipatso za smoothies n'zosavuta kupanga ndipo amawonjezera zakudya zabwino kwambiri pa zakudya zanu za tsiku ndi tsiku. Koma, ngati mukufunikira kuyang'ana kalori yanu, muyenera kudziwa kuti zakudya zotchedwa smoothie zikhoza kukulirakulira ngati simusamala .

Kotero, mukusowa malingaliro ena a smoothies wathanzi? Nazi zakudya zina zosakaniza smoothie zomwe zimafika pansi pa makilogalamu 300 aliyense ndikulawa zabwino. Koma choyamba, malangizo othandizira:

• Dzipangire nokha wotsogola kwambiri, wothamanga kwambiri. A blender nthawi zonse adzakusiyani ndi zipatso zamaluwa ndi ayezi cube chunks.
• Mafuta a smoothie ophatikizapo zipatso, madzi kapena yogurt, ndi ayezi. Zonse zomwe muyenera kuchita ndi kutaya zitsulo zonse mu blender yanu ndipo muphatikize pamwamba mpaka zikhale zosavuta.
• Ngati muli ndi nthawi, yanizani zipatso zanu musanayambe kupanga smoothies yanu. Apo ayi, mwina yonjezerani madzi owonjezera a ayisikiliya kapena awiri.
• Mukhoza kugwiritsa mkaka wa mchere, mkaka wa soya, kapena mkaka wa mpunga mmalo mwa mkaka wa ng'ombe.
• Ambiri mwa a smoothie amaitana uchi pang'ono (za supuni), koma mungagwiritsire ntchito mapulo kapena shuga wamba ngati mukufuna.
• Mukhozanso kupumula zokometsera zonse ndikusunga pafupifupi makilogalamu 60 pa smoothie.
• Stevia ndi sucralose amachitanso bwino ngati uchi m'malo mmalo koma amagwiritsira ntchito zochepa kuposa supuni pa smoothie.
• Musaope kuyesa. Chitsanzo chanu smoothie musanatsanulire mu galasi yanu. Onjezerani pang'ono pa chirichonse chomwe inu mukuganiza kuti chikusowa.

1 - Strawberry Oat Smoothie

Izi smoothie zimangokhala ndi mavitamini ndi mchere. Mudzapeza vitamini C wokwanira tsiku lonse mu smoothie imodzi, kuphatikizapo calcium, magnesium, folate, ndi vitamini A.

Zosakaniza :

• 1 chikho sliced ​​strawberries
• 1/2 nthochi
• 1 chikho chimodzi cha nonfat mkaka
• 1/4 kapu yophika mafuta
• Supuni 1 uchi
• 1/4 supuni ya supuni ya vanilla
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 280
• 13 magalamu mapuloteni
• 56 magalamu amagazi
• Magalamu 6 a magalamu
• 2 magalamu mafuta

2 - Beetrole Beet Smoothie

Sokothie iyi imaphatikizapo ubwino wa blueberries ndi beet wothirira zakudya zakuthambo ndi mtundu wokongola. Nkhopeyi ndi yabwino kwambiri. Chophimbacho chimafunanso kuti mbewu za yogurt ndi chia zikhale ndi mapuloteni ndi omega-3 mafuta acids komanso matani a mavitamini, minerals, ndi fibre.

Zosakaniza :

• 1/2 chikho cha blueberries
• 1/2 nthochi
• 1 tangerine yaying'ono, yophimbidwa
• Beet 1 yophimbidwa ndi sliced
• 1/4 chikho chokhala mafuta-opanda Greek yogurt
• 2 supuni ya tiyi ya chia
• 1/4 supuni ya sinamoni
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 288
• 18 magalamu mapuloteni
• 51 magalamu chakudya
• 10 magalamu
• 4 magalamu mafuta

3 - Apulo, Sipinachi, ndi Lime Smoothie

Mtundu wobiriwira wa smoothie ndi wokoma, wokoma pang'ono, ndipo ndi wabwino kwa inu. Ali ndi calcium yochuluka, kuphatikizapo mukupeza mlingo wathanzi wa mapuloteni, mavitamini A ndi C, ndi zowonjezera zambiri.

Zosakaniza :

• 1 apulo yaying'ono, yakudulidwa
• 1 tangerine, peeled
• Supuni 1 supuni ya mandimu
• 1/4 supuni ya supuni ya ginger wothira
• 1 chikho chapinachi masamba
• 1/2 chikho chimodzi chosakhala mafuta mafuta yog yogurt
• Supuni 1 uchi
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 246
• 15 magalamu mapuloteni
• 51 magalamu chakudya
• 5 magalamu
• 1 gramu mafuta

4 - Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi

Zakudya zokoma, zowonjezera zowonjezera zoumba zamasamba ndi zobiriwira zakuda za kiwifruit zonsezi zimakhala ndi mavitamini C ndi ma fiber. Mtedza ndi mkaka zimaphatikizapo calcium ndi mapuloteni kwa smoothie yokoma komanso yotsitsimula.

Zosakaniza:

• 1 chikho honeydew melon chunks
• 1/2 chikho plain nonfat Greek yogurt
• 1/2 chikho chosakoma mkaka
• Zipatso za kiwi 1, zophimbidwa ndi sliced
• Supuni 1 uchi
• 1/4 supuni ya sinamoni
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 285
• 19 magalamu mapuloteni
• 51 magalamu chakudya
• 5 magalamu
• 1 gramu mafuta

5 - Tropical Smoothie

Pali zambiri zotentha smoothies, koma apa ndi chimodzi chokoma. Ndibwino kuti mudye chakudya cham'mawa komanso bwino mukamafunikira mphamvu ya m'mawa masana. Ma smoothiewa ali ndi mavitamini, vitamini C, ndi mavitamini ambiri a B. Chofunika kwambiri, chimakonda zodabwitsa.

Zosakaniza:

• 1 chikho chapamwamba cha chinanazi chunks
• 1 nthochi yowonongeka
• 1/2 chikho cha kokonati-flavored yogurt (tinagwiritsa ntchito Siggi brand)
• 1/4 supuni ya supuni ya vanilla
• 1/4 supuni ya supuni ginger (kapena bwino kugwiritsira ntchito chunk pang'ono ya ginger watsopano)
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 277
• 8 magalamu a mapuloteni
• 54 magalamu amagazi
• 5 magalamu
• 6 magalamu mafuta

6 - Raspiberi Kalulu Wansamba Smoothie

Raspberries mwachibadwa ndi okoma ndipo ali ndi vitamini C, komanso ma vitamini ndi mchere. Peanut bata imaphatikiza mapulotini, mchere, ndi vitamini E. Nkhumba imapanga potaziyamu ndipo imapereka kuti smoothie.

Zosakaniza:

• 1/2 nthochi
• 1 chikho raspberries
• 1 chikho cha amondi mkaka
• Supuni 1 supuni ya kirimba
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 270
• 7 magalamu a mapuloteni
• 38 magalamu a chakudya
• 11 magalamu
• 12 magalamu mafuta

7 - Orange ndi Yogurt Smoothie

Apa pali smoothie yokoma yomwe ili ndi thanzi lokwanira kuti idye chakudya cham'mawa ndi lokoma mokwanira kuti ikhale masabata otentha. Mankhwalawa amanyamula vitamini C ndipo yogurt imaphatikizapo mapuloteni ena komanso calcium yambiri.

Zosakaniza:

• Mmodzi wa lalanje, wojambulidwa ndi wopatulidwa mu zidutswa
• 1/2 chikho nonfat Greek yogurt
• 1/2 chikho chosakaniza mkaka
• Supuni 1 uchi
• 1/4 supuni ya supuni ya vanila
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 239
• 18 magalamu mapuloteni
• 44 magalamu a chakudya
• 3 gm zitsulo
• 1 gramu mafuta

8 - Cherry Smoothie

Ma Cherries ndiwo magwero abwino a mavitamini, vitamini C, ndi magnesium , ndipo ali ndi kukoma kokoma kokoma. Gawo la nthochi limawonjezera potaziyamu ndi fiber kwa smoothieyi.

Zosakaniza:

• Chikho chimodzi chokoma chokongoletsera
• 1/2 nthochi
• 1 chikho chimodzi cha nonfat mkaka
• Supuni 1 uchi
• 1/4 supuni ya supuni ya vanila
• 1/4 supuni ya sinamoni
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 297,
• 11 magalamu mapuloteni
• 68 magalamu amagazi
• 5 magalamu
• 1 gramu mafuta

9 - Blueberry Chia Smoothie

Ma blueberries ndi abwino kwa inu chifukwa ali ndi mavitamini ndi amchere ambiri omwe ali ndi mankhwala ophera antioxidants omwe amathandiza kuteteza kuwonongeka kwakukulu kwa maselo onse m'thupi lanu. Yogurt imapanga kashiamu ndi mbeu ya chia kuwonjezera mapuloteni ndi omega-3 fatty acids.

Zosakaniza:

• 1 chikho cha blueberries
• 1/2 nthochi
• 1/2 chikho chosakaniza mkaka
• 1/2 chikho plain nonfat Greek Yogurt
• 1 supuni ya supuni ya chia
• 1/2 chikho chapa

Zakudya zabwino:

• Makilogalamu 297
• 20 magalamu mapuloteni
• 50 magalamu chakudya
• 8 magalamu
• 4 magalamu mafuta

10 - Mtedza wa Watermelon Smoothie

Apa pali smoothie yotsitsimutsa, yomwe imathandizanso kwambiri . Zokwanira kuti muzichita zosangalatsa tsiku lotentha la chilimwe kapena kubwezeretsanso pambuyo pochita masewera olimbitsa thupi. Mavwende ndi gwero lalikulu la mavitamini A ndi C ndipo yogurt imaphatikizapo calcium ndi mapuloteni.

Zosakaniza:

• 2 makapu chivwende chunks (gwiritsani ntchito chivwende chopanda madzi kapena kuchotsa mbewu)
• Supuni 1 1/2 mwatsopano timbewu timbewu tonunkhira
• 1/2 chikho plain nonfat Greek yogurt
• Supuni 1 uchi
• 1/2 chikho chapa

Zakudya zabwino:

• 183 makilogalamu
• 14 magalamu mapuloteni
• 34 magalamu amagazi
• 1 gram fiber
• 0 magalamu mafuta