I-Smoothies - 9 zokupheka ezinomsoco kwaye eziwusizo

I-Smoothies, ezo zokupheka azikho indawo yokugqibela yokutya kunye nesondlo esinempilo, zilungiselelwe kwiijikijolo ezitsha okanye eziqingqiweyo, iziqhamo kunye nemifuno ngokudibanisa ubisi, ubisi olunotyiweyo kunye nezinye izithako. Isiselo esinxilisayo singathatha indawo yokudla kwasekuseni okanye isidlo sakusihlwa, sizalise umzimba ngokukhululeka kwamavithamini kwaye singalimazi lo mfanekiso.

Indlela yokulungiselela i-smoothies?

Iintlobo kunye neerberry kunye nemifuno yezityalo ze-smoothies zi-recipes zokuqala ezingadingi ukulungiswa okukhethekileyo kokutya kunye nolwazi olulodwa. Ukuba sele siphendule iziphakamiso ezifanelekileyo kunye neengcamango ezichanekileyo zezithako, kwaye sele sele siqhelana nezihlandlo ezibalulekileyo zokulungiselela isiselo, wonke umntu uya kukwazi ukujamelana nale nkqubo.

1. Ukuze ulungiselele i-smoothies yokutya kwasekuseni okanye isidlo sakusihlwa, kufuneka uqale uqaphele ubukho be-blender esetyenzisiweyo, enokukwazi ukujamelana nokukhwabanisa izixhobo ziselo nokusela.
2. Iibroji, izithelo okanye imifuno ingathathwa ngokutsha okanye iqhwa, zixhathise imizuzu eyi-10-15 kwiimeko zegumbi.
3. Akukhuthazwa ukuba ungeze izixhobo ezingaphezulu kwezihlanu kwisiselo.
4. Ukujonga ngongcamango, kuyimfuneko ukuqwalasela ukuhambelana kwemveliso.

Banana smoothies

I- smoothies ezithandwa kakhulu kwaye zifunwa yi- smoothies zilula zokupheka ngebhanana. I-Banana pulp idibanisa ngokufanelekileyo kunye nawo onke amajikijolo, iziqhamo kunye nemifuno kunye nemifuno. Oku kulandelayo yinguqulo elula yokulungiselela isiselo esinokusetyenziswa njengentlangano yesiseko semvavanyo. Ukuququzelela ukutywala ubisi lweenkomo zokunxila kungathatyathwa ngodongwe okanye ubisi lwekakhukhunathi.

Izithako:

• iibhanana - iziqwenga 2;
• ushukela okanye ubusi - 1-2 tbsp. iipuni;
• ubisi - 1,5 iziglasi.

Ukulungiselela

1. Iibhanana ezifakwe ngokutsha okanye ezinqabileyo zifakwe kwi-blender.
2. Yongeza ubisi, i-sweetener kwaye uvule idivaysi ukuba uguqule iziqulatho zibe yi-cream efana ne-cream.
3. I-Smoothies kunye nebhanana ithululelwa kwiglasi kwaye yasebenza ngokukhawuleza.

Strawberry smoothies

Ayikho ibhanti eyaziwayo engaphantsi. Ngokuqhelekileyo, isiselo silungiswa ngeesbraberries, ukuba ngaba zifunwa, zongezelelwa ngee-raspberries, ama-blackberries okanye ezinye iifriji ezikhoyo. Ukubunjwa ngokuqhelekileyo kuboniswe ngobisi okanye kuthathelwe i-cream, yoghurt yendalo, ijusi. Njengobumnandi busizi, ushukela, isiraphu okanye enye into ecocekileyo. Xa usebenzisa i-berry eqingqiweyo okanye izithako zezityalo, i-ice ayikwazi ukudibaniswa.

Izithako:

• Strawberry - 300 g;
• ubisi - 125 ml;
• ushukela okanye ubusi (ukhetho) - ukunambitha;
• idayisi ye-5.

Ukulungiselela

1. Beka ii-strawberries zihlanjwe zihlambulule i-sepals kwi-blender, zonge ezinye iigriji okanye izithelo xa zifunwa.
2. Phalaza ubisi, ucofe ubunzima ukuba ulawule, uphonsa iqhwa uze ugaye izithako de uze uguqule i-puree ye-tendere.
3. Ukugqithisa ama-smoothies kunye nama-strawberry ukuya kwiglasi kunye nokukhonza, ukuhlobisa umthamo wama-berries amasha.

I-Smoothies ne-celery

Emva koko, uya kufunda indlela yokwenza i-smoothies kwi-celery. Oku kuselayo kuba ngumculi ngenxa yokuba akusiwo wonke umntu othanda inqabileyo yakhe enqabileyo kunye nesinambitheka esingavamile. Nangona kunjalo, ukuba uxhasa le nto ngaphaya kokungathandabuzeki kwemifuno ebalulekileyo, ungaphuthelwa ithuba lokusebenzisa ingcamango ephakanyisiweyo yokuxuba umxube we-vitamin. I-Apple kule meko ingathatyathwa iinqwelo, iibhanana okanye enye imifuno okanye iziqhamo kunye nezixhobo zeberry zokukhetha

Izithako:

• iziqu zesilimo esidliwayo esinamagatsha anamanzi - 2 pcs.;
• ii-apula - iziqwenga ezimbini;
• kiwi izithelo - 2 ii-pcs.;
• amanzi okanye ijusi - 0.5 indebe.

Ukulungiselela

1. Ukucoca ii-apula kunye ne-kiwis, uthinte iziqhamo zibe yi-cubes uze uzifake kwi-container ye-blender.
2. Yongeza iziqu ze-celery ezityiweyo, uthele emanzini uze uphonce okuqulethwe kude kube yinto epholileyo.
3. Iintlobo kunye nemifuno yezityalo ze-smoothies - zokupheka ezifuna ukufakela ngokukhawuleza.

I-Smoothies ne-cottage cheese

Iresiphi elandelayo iyakunceda ukuba ufumene indlela yokwenza i-smoothies ekhaya kunye nokudibanisa i-cottage cheese. Ukufunyaniswa okuninzi kunomsoco kunokuba kuneziqhamo okanye imifuno ehlukeneyo, kwaye ingaba sisidlo sakusasa esipheleleyo esipheleleyo, ngokuzalisekisa umzimba ngomzimba ngevithamini namandla. Kwisiselo, unako ukongeza iipuni ezimbini ze-oatmeal oyithandayo okanye nayiphi na enye isitshalo esekelwe kwi-cereal, okanye ungene kwi-nut nuts okanye izithelo ezomisiweyo.

Izithako:

• i-cottage cheese - 100 g;
• ibhanana kunye ne-orange - nganye iqhekeza;
• ubusi - 1 tbsp. isipuni.

Ukulungiselela

1. I-banana etyunyiwe kunye nelayini kunye neetayilisi zelintshi zifakwe kunye ne-cottage cheese kwi-blender's capacity.
2. Yongeza ubusi uze uphawule okuqulathwe kude kube lula.
3. Yidla i-smoothies emva kokulungiselela.

I-Smoothies ne-apula

I-Apple smoothies iya kuba yinto eqaqambileyo kumhla wabashukela besifo sikashukela, okanye abo bafuna ukutya ngokufanelekileyo kunye nempilo. Isiselo silungiswa ngaphandle kokongeza ishukela, kwaye ukuba sifunyiwe, siyancwiswa ngobusi bendalo, okuya kuphucula kuphela iinzuzo. Iya kugxininisa nokuqinisa intle yokusela i-pinch yomninamoni womhlaba, kwaye unokulungelelanisa umxholo wekhalori ngokusebenzisa ubisi lwe-fat content okanye ubeka endaweni ye yoghurt engokwemvelo ngaphandle kwe-additives (ukhilimu).

Izithako:

• ii-apula - iziqwenga ezimbini;
• ubisi - 200 ml;
• ubusi (ukhetho) - ukunambitha;
• i-sinamoni - 1-2 tsp.

Ukulungiselela

1. I-peeled ne-aple eqoshiwe ifakwa kwi-blender, yongeza ubusi kunye nesinamoni ukunambitha, uthele ubisi, ugaye.
2. I-Apple smoothies yilezi zokupheka eziphambili ezifuna ukufakela ngokukhawuleza ukukhusela izinto ezibonakalayo zeglasi.

I-Smoothies kunye nekhukhamba

I-smoothies yemifuno ibaluleke kakhulu kwiimfuno zondlo, njengoko zifaka isandla ekuhlambuleni umzimba, ukulahleka kwesisindo nokuvuselelwa komzimba. Iintlobo ezithandwa kakhulu kwi-ikhukhamba, ezongezelelweyo nezinye izityalo okanye iziqhamo kunye neeberry. Naluphina umxube ofunyenweyo othotyelwayo owanelisayo ukhetho olulodwa luya kuzuza kuphela umzimba.

Izithako:

• ukhukhamba - iziqhekeza ezi-3;
• iipulo okanye i-kiwi-2 iziqwenga;
• amasebe angama-3;
• Amanzi abilisiwe - 200 ml.

Ukulungiselela

1. Coca ukhukhamba ohlanziweyo, ufake i-blender.
2. Yongeza ii-apples okanye i-kiwi ehlanjulweyo kunye ne-swi, i-sprigs ye-mint, uthele emanzini uze uphonkceze okuqulethelwe yilezi zimbatata eziphosiweyo.
3. Ncedisa isiselo kwiiglasi emva kokulungiselela.

I-Smoothies ne-avocado

Eyona nto isondlo kwaye isondlo ngokuqhelekileyo isithelo se-smoothie ne-avocado. Ukusela kulungiselelwe ngamabhanana okanye iiapulo, nge-kiwi okanye amajikijolo. Naluphi na inhlanganisela iya kufumana abayithandayo kwaye iya kuzuza kuphela umzimba. Izithako eziphambili zinokuxhaswa nge-soy okanye nut milk, yoghurt okanye njengalolu hlobo, i-kefir evamile.

Izithako:

• i-avocado evuthiweyo - 1 pc.;
• ibhanana - isiqwenga 1;
• kefir - 300 ml;
• ubusi - 1 tbsp. isipuni okanye ukunambitha;
• iimbewu - 2 amaqabunga.

Ukulungiselela

1. Ukucoca i-avocado, nquma i-pulp kwaye, kunye neethanki zethanki, thumela kwi-blender
2. Yongeza inyosi kunye ne yogurt, uphonsa amaqabunga amhlophe kwaye uphonsa okuqulethekileyo uze udibene.
3. Ukuba ufuna, kwi-smoothies ne-kefir ungongeza i-ice.

Smoothies nge sipinashi

Njenganoma yiyiphi enye i-green smoothie ephuzayo kunye nesipinashi ineziganeko ezibalaseleyo kwaye inefuthe lokuhlanjululwa ebalulekileyo emzimbeni, ukuzalisa ngeivithamini ezibalulekileyo kunye nezinto ezincedo. Iingcambu zinokudibana kunye nayiphi na imifuno okanye iziqhamo, ukufumana ithuba lokuba uvuselele ngokwakho kwaye uphile ngokuzenzekelayo, kodwa ujonge umdla ococekileyo wokusela.

Izithako:

• Iipinashi zashiya - 1 indebe;
• ibhanana - isiqwenga 1;
• Ubisi lwe-alimondi - 1 iglasi.

Ukulungiselela

1. Amaqabunga esipinashi ahlambulukileyo anomileyo afakwa kwisitya se-blender, engeza ibhanana ehlutshiwe
2. Dlulisa ubisi ubisi i-almond kwaye uphonsa okubhaliweyo de iifatate ezihlambulukileyo zifunyenwe.
3. Ncedisa isiselo emva kokupheka, ukuthululela kwiiglasi.

I-Smoothies ne-oatmeal

Ukulungiselela isidlo sakusasa se- smoothies nge-oatmeal, unokuqiniseka ukuba umzimba uya kufumana umrhumo ofunekayo wamandla kunye ne-vivacity yonke imini. Ngokuqhelekileyo, isiselo sinokulungiswa kunye nokuthatha inxaxheba kwebhanana okanye iipulole, ukudibanisa ngokuthanda kunye namajikijolo okanye ezinye izixhobo ozikhethayo. Kubalulekile ukuphuza i-croup kuqala, njengoko kufunwa ngumyalelo kwipakethe, usebenzisa inxalenye yamanzi abilayo okanye ubisi olufudumeleyo kwaye usebenzise kuphela ukusela.

Izithako:

• i-oat flakes-2 tbsp. iipuni;
• ibhanana - isiqwenga 1;
• i-orange, i-mandarin okanye amajikijolo - ukunambitha;
• ubusi - ukutyiwa;
• yogurt yemvelo - 150 ml.

Ukulungiselela

1. Ngokwakhe indawo yefowuni indawo ye-oatmeal, i-oranges ephuhliweyo ephuhliweyo, ewacoca iifilimu ezimhlophe okanye amajikijolo, i-honey and yogurt.
2. Ukubetha i-smoothies nge-oatmeal kunye nebhanana kude kube lula.
3. Thela isiselo kwiilazi kwaye usebenze ngokukhawuleza.