I-Smoothies - 9 zokupheka ezihlwabusayo neziwusizo

I-Smoothies, okupheka kwayo akuyona indawo yokugcina yokudla okunempilo, ilungiswa kusuka amajikijolo amasha noma amaqanda, izithelo nemifino ngokufaka ubisi, ubisi oluvuthayo kanye nezinye izithako. Isiphuzo esibucayi singathatha indawo yokudla kwasekuseni noma isidlo sakusihlwa, sigcwalise umzimba ngomzimba wamavithamini futhi ungalimazi isibalo.

Indlela yokulungisa ama-smoothies?

Izithelo nemifino kanye nemifino smoothies yizinto zokupheka eziyisisekelo ezingadingi ukulungiswa okukhethekile koculinary nolwazi olukhethekile. Njengoba siseduze nezincomo ezifanele ngezilinganiso ezifanele zezithako, futhi uma sesijwayele izikhathi eziyisisekelo zokulungiselela isiphuzo, wonke umuntu uzokwazi ukubhekana nale nqubo.

1. Ukulungisa i-smoothies yokudla kwasekuseni noma isidlo sakusihlwa, kufanele uqale uqaphele ukuba khona kwe-blender okumileyo, okungabhekana kalula nokugcoba iziphuzo zesiphuzo ukuze kusetshenziswe ukhilimu.
2. Amajikijolo, izithelo noma imifino kungathathwa ngokushesha noma efriziwe, ukuphikisana nawo imizuzu engu-10-15 ezindaweni ezigumbini.
3. Akunconywa ukuba wengeze izingxenye ezingaphezu kwezinhlanu kusiphuzo.
4. Ukuhlola ngokuthanda, kubalulekile ukucabangela ukuhambisana kwemikhiqizo.

Banana smoothies

I- smoothies ethandwa kakhulu futhi efunwa kakhulu yizinto zokupheka ezilula nge-banana. I-Banana pulp ihlanganisa ngokuphelele nama-berries, izithelo ngisho nemifino kanye namakhambi. Okulandelayo yiyona version elula yokulungiselela isiphuzo esingasetshenziswa njengendlela inhlanganisela base for ukuhlolwa. Ukwenza lula ukukhipha ubisi lwenkomo yokuphuza kungenziwa esikhundleni se-walnut noma ubisi lwekakhukhunathi.

Izithako:

• ubhanana - izingcezu ezimbili;
• ushukela noma uju - 1-2 tbsp. izinkezo;
• ubisi - 1,5 izibuko.

Ukulungiselela

1. Ubhanana obuhlaza noma obomisiwe obomisiwe obufakwe ku-blender.
2. Engeza ubisi, i-sweetener futhi uvule idivayisi ukuvula okuqukethwe ibe yikhulu le-cream ehambisanayo.
3. Ama-smoothie ne-bananas athululelwa esibukweni futhi asheshe akhonze.

Strawberry smoothies

Ayikho ibhethri ethandwa kakhulu. Ngokuvamile, isiphuzo silungiswe nge sitrobheri, okuyinto uma wayefisa, wengezwa raspberries, amajikijolo noma amanye amajikijolo ayatholakala. Ukwakhiwa ngokujwayelekile kuqaliswa ubisi noma kuthathwe indawo yekhilimu, yoghurt yemvelo, ijusi. Njengomusi we-sweetener, ushukela, isiraphu noma enye into enhle. Uma usebenzisa amabhisidi efriziwe noma izithelo zezithelo, i-ice ayikwazi ukungezwa.

Izithako:

• Strawberry - 300 g;
• ubisi - 125 ml;
• ushukela noma uju (okukhethwa kukho) - ukunambitha;
• ice - 5 idayisi.

Ukulungiselela

1. Beka ama-strawberries agezwe futhi ahlanzwe ama-sepals ku-blender, enezela amanye amajikijolo noma izithelo uma efunwa.
2. Thela ubisi, funga ubukhulu ukunambitha, uphonsa ice bese ugaye izithako kuze kube yilapho ephenduka i-puree yethenda.
3. Ukuphuza ama-smoothies nama-strawberries abe ngilazi futhi bakhonze, ukuhlobisa umthamo wamajikijolo amasha.

Ama-smoothie ane-celery

Okulandelayo, uzofunda ukuthi ungenza kanjani ama-smoothies kusuka kwesilimo esidliwayo esinamagatsha anamanzi. Lokhu okuphuzwayo kungenxa yokubamba amateur ngenxa yokuthi akuwona wonke umuntu othanda iphunga lakhe elimnandi nelinambitheka engavamile. Kodwa-ke, uma usekela ngalokhu ngaphandle kokungabaza ngemifino ebalulekile, ungaphuthelwa ithuba lokusebenzisa umqondo ohlongozwayo wokuxubaniswa kwe-vitamin refreshing. I-Apple kuleli cala ingashintshwa nge izaqathe, ubhanana noma ezinye izitshalo zemifino noma izithelo zokuzikhethela

Izithako:

• iziqu zesilimo esidliwayo esinamagatsha anamanzi - ama-2 ama-pcs .;
• ama-apula - izingcezu ezimbili;
• kiwi izithelo - 2 pcs;;
• amanzi noma ijusi - indebe 0.5.

Ukulungiselela

1. Hlanza ama-apula nama-kiwis, uthathe izithelo zibe yi-cubes bese uwafaka emgqonyeni we-blender.
2. Engeza iziqu zomunwe oqoshiwe, uthele emanzini uphinde ujezise okuqukethwe kuze kube yilapho ubhedule bushelelezi.
3. Izithelo nemifino smoothies - zokupheka ezidinga ukufakwa ngokushesha.

Ama-smoothie ane-cottage shizi

Iresiphi elandelayo izokusiza ukuba uhlole ukuthi ungenza kanjani ama-smoothies ekhaya ngokungeziwe kwe-cottage shizi. Ukudla okunomsoco kunomsoco kakhulu kunezithelo ezihlukene noma izitshalo zemifino kuphela, futhi kungaba ukudla kwasekuseni okuphelele okugcwele, ngokugcwalisa umzimba ngokufaka amavithamini namandla. Esikhathini sokuphuza, ungangezela izinkezo ezimbalwa ze-oatmeal oyintandokazi noma yimuphi omunye uketshezi olususelwa ku-cereal, noma ungene ekubunjweni kwamantongomane noma izithelo zomisiwe.

Izithako:

• i-cottage shiese - 100 g;
• i-banana ne-orange - ucezu olulodwa ngalunye;
• uju - 1 tbsp. isipuni.

Ukulungiselela

1. I-banana ehlutshiwe neyisikiwe ne-orange tincetu ihlanganiswa ne-cottage shizi ibe yikhono le-blender.
2. Engeza uju uphinde ujezise okuqukethwe kuze kube bushelelezi.
3. Yidla i-smoothies ngokushesha ngemva kokulungiselela.

Ama-smoothie ane-apula

I-Apple smoothies izoba yisiqalo esihle usuku lokulwa nesifo sikashukela, noma nje kulabo abafuna ukudla kahle nokuphilile. Isiphuzo silungiswe ngaphandle kokufaka ushukela, futhi uma sifisa, siphunduzwe uju wemvelo, okuzokwenza ngcono izinzuzo. Kuzogcizelela futhi kuqinise ukunambitheka kokuphuza isinamoni encane, futhi ungakwazi ukulungisa okuqukethwe kwayo nge-caloric ngokusebenzisa ubisi lwezinto ezihlukahlukene zamanoni noma ngokuyifaka nge-yoghurt yemvelo ngaphandle kwezihlanganisi (ukhilimu).

Izithako:

• ama-apula - izingcezu ezimbili;
• ubisi - 200 ml;
• uju (ngokuzikhethela) - ukunambitha;
• isinamoni - 1-2 tsp.

Ukulungiselela

1. Ama-apula ahlutshiwe futhi aqoshiwe abekwa ku-blender, engeza uju nesinamoni ukunambitha, uthele ubisi, ugaye.
2. I-Apple smoothies yizinto zokupheka eziyisisekelo ezidinga ukufakwa ngokushesha ukuze kugweme ukunyamala okuqukethwe kwilazi.

Smoothies nekhukhamba

I-smoothies yemifino iyadingeka ngokukhethekile ekudleni kokudla, njengoba ifaka isandla ekuhlanzeni umzimba, ukulahlekelwa kwesisindo nokuvuselelwa komzimba. Ukuhluka okuthandwa kakhulu ngesisekelo sekhukhamba, okungezelelwe yizinye izitshalo zemifino noma izithelo nezithelo. Noma iyiphi ingxube etholakalayo etholakalayo eyanelisa izintandokazi ngabanye iyozuza kuphela umzimba.

Izithako:

• ukhukhamba - izingcezu ezintathu;
• apula noma kiwi - izingcezu ezimbili;
• izinhlamvu - 3 amagatsha;
• amanzi abilisiwe - 200 ml.

Ukulungiselela

1. Hlanganisa ukhukhamba ohlanziwe, ufake i-blender.
2. Engeza ama-apula ahlutshiwe neketshezi noma ama-kiwi, ama-sprigs we-mint, uthele emanzini uphinde ujezise okuqukethwe kuze kube yilapho kutholakala amazambane abushelelekile.
3. Khonza isiphuzo ezibukweni ngemuva kokulungiselela.

I-Smoothies ne-avocado

Okunomsoco futhi okumnandi ngokweqile izithelo ze-smoothie ne-avocado. Ukuphuza kulungiselelwe ngebhanana noma ama-apula, nge-kiwi noma amajikijolo. Noma iyiphi inhlanganisela izothola abakujabulelayo futhi iyozuza kuphela umzimba. Izithako eziyinhloko zingenziwa nge-milk soy noma nut, yoghurt noma njengaleli cala, i-kefir evamile.

Izithako:

• I-avocado evuthiwe - 1 pc.;
• ibhanana - isiqephu 1;
• Kefir - 300 ml;
• uju - 1 tbsp. isipuni noma ukunambitha;
• i-mint - amaqabunga amabili.

Ukulungiselela

1. Hlanza i-avocado, nquma i-pulp futhi, kanye nama-banana tincetu, thumela ku-blender
2. Engeza uju kanye ne-yogurt, uphonsa amaqabunga amhlophe bese uphonsa okuqukethwe kuze kube yilapho ehlambulukile.
3. Uma ufisa, nge-smoothies nge-kefir ungangezela i-ice.

Ama-smoothie nge isipinashi

Njenganoma yiliphi enye i-smoothie eluhlaza okwesibhakabhaka okuphuzwayo nesipinashi kunezici ezinhle kakhulu futhi kunomphumela wokuhlanza okwenziwe emzimbeni, ukuwugcwalisa ngamavithamini abalulekile nezici eziwusizo. Amahlamvu angahlanganiswa nanoma yikuphi imifino noma ngisho nezithelo, ukuthola ithuba hhayi kuphela ngokuzivuselela nokuzivuselela ngokwakho, kodwa ujabulele ukunambitheka okuhle kokuphuza.

Izithako:

• amaqabunga esipinashi - 1 indebe;
• ibhanana - isiqephu 1;
• ubisi lwe-alimondi - 1 ingilazi.

Ukulungiselela

1. Amaqabunga esipinashi ashisayo futhi asomile afakwa esitsheni se-blender, engeza ibhanana elihlutshiwe (elifriziwe).
2. Thelela ngobisi ubisi u-almond bese uphaqa okuqukethwe kuze kutholakale amazambane aphuzile.
3. Khonza isiphuzo ngokushesha emva kokupheka, uthele izibuko.

Ama-smoothie ane-oatmeal

Ukulungiselela kwasekuseni ama- smoothies nge-oatmeal, ungaqiniseka ukuthi umzimba uzothola inkokhelo edingekayo yamandla ne-vivacity usuku lonke. Ngokuvamile, isiphuzo silungiswa ngokuhlanganyela kwebhanana noma ama-apula, ukuhlanganisa nabo ngentando namajikijolo noma ezinye izingxenye ongakhetha kuzo. Kubalulekile ukuphuza i-croup kuqala, njengoba kudingwa yiziyalezo ezipakethe, usebenzisa ingxenye yamanzi abilayo noma ubisi olushisayo bese usebenzise kuphela ukuphuza.

Izithako:

• ama-oat flakes - 2 tbsp. izinkezo;
• ibhanana - isiqephu 1;
• orange, mandarin noma amajikijolo - ukunambitha;
• uju - ukunambitha;
• yogurt yemvelo - 150 ml.

Ukulungiselela

1. Ngesikhundla se-device indawo ye-oatmeal, ama-oranges aphehliwe, awakhipha amafilimu amhlophe noma amajikijolo, uju kanye ne-yogurt.
2. Hamba ama-smoothies nge-oatmeal ne-banana uze ubambelele.
3. Thela isiphuzo phezu kwezibuko bese ukhonza ngokushesha.