Dzidza kuti ungaita sei yako ine hutano smoothies.
Chii chinonzi smoothie?
Smoothie chinwiwa chakaita semukaka chine tsinga dzakakora dzakagadzirwa kubva musanganiswa wezvinhu zvakasikwa, kazhinji michero yakaomeswa nechando kana muchero mutsva nechando. Natural flavour inowedzerwa kuravira.
Smoothies iri nyore kugadzira asi inoda imwe gadziriro. Kuti uite smoothies, iwe unoda blender kana chikafu processor. Kana iwe uine zvese blender uye chikafu processor, edza kushandisa zvese kuti uone kuti ndeipi inoshanda zvakanyanya.
Zvinenge chero michero yakapfava nemuriwo zvinogona kushandiswa kugadzira zvinonaka zvinonaka. Pane nzira mbiri dzekugadzira smoothie: shandisa muchero wakaomeswa nechando kana muchero mutsva nechando kana yoghurt yakaomeswa nechando (kana chero chimwe chigadziro chakaomeswa nechando).
Muchero wakaomeswa unowanzoita kuti smoothies iwedzere uye kutonhora. Ivo vakakwana kwemazuva ekupisa kwezuva. Asi pamazuva anotonhora ekunaya, unogona kupa sarudzo kune imwe nzira. Chero chibereko chaunosarudza kushandisa kugadzira yako smoothie, peel uye kubvisa mbeu.
Usati waomesa michero, cheka michero kuita zvidimbu zvidiki uye uzvironge pandiro, wozoisa mufiriji kweawa. Izvi zvinodiwa kudzivirira muchero kuti usanamatirana. Kana dzave nechando, unogona kuidururira mumudziyo. Edza kusashandisa michero yave iri mufiriji kweanopfuura vhiki.
Iwe unogona kuisa michero mufiriji chete kwemaminitsi 20-30. Vanongotonhorera zvishoma uye kuomesa, zvichiita kuti smoothies zvive nyore.
Iwe unogona zvakare kushandisa michero yakaomeswa semazambiringa akaomeswa, mazuva kana maapricots akaomeswa. Zvinyudze mumvura yekunwa yemhando yepamusoro kuti zvipfave. Zvibereko zvakaomeswa zvinowedzera kunaka kune smoothies uye inzvimbo yakanaka ye micronutrients uye fiber.
Ice cream inogona kunakidza, asi ine mafuta asina kunaka uye shuga. Nguva dzose edza kushandisa zvakakwana, zvigadzirwa zvechisikigo pese pazvinogoneka. Liquid-based smoothies
Kune misiyano yakawanda yezvishandiso zvinogona kushandiswa mune yemvura base yesmoothies yako. Heano mashoma acho. Unongogumira pakufunga kwako. Experiment!
Mvura. Kana iwe uchingoshandisa michero yakaomeswa yesmoothies, shandisa mvura yekunwa yakasefa sechigadziko chemvura kudzikisa kutapira.
Mukaka. Kana ukada kushandisa mukaka, edza kuchinjira kune yakaderera mafuta sarudzo. Mukaka wembudzi unogona kudhura kupfuura mukaka wemombe, asi isarudzo ine hutano. Ishandise ichitsva, dzivisa kufashaira. Mukaka wembudzi unogayiwa zvakanyanya uye haukanganisi vanhu vane lactose vasingashiviriri.
Soy mukaka. Ichi chimwe chinwiwa chine hutano chakapfuma mumafuta e polyunsaturated.
Yogati. Vanhu vazhinji vane lactose vasingashiviriri vanogona kunwa yogati, inova yakanaka smoothie ingredient. Sarudza yoga yoga isina zvimwe zvinongedzo kuitira hutano hwakakwana. Iwe unogona zvakare kushandisa iyogati yakaomeswa kusanganisa nezvimwe zvekushisa kwekamuri zvinongedzo. Gadzira yoga yoga.
Ayizi kirimu. Aizikirimu inonaka inogona kukunda kunaka kwemuchero, saka sarudza zvine hungwaru, asi nguva dzose sarudza sarudzo dzine mafuta mashoma kana mashoma-mafuta pazvinogoneka. Vanhu vazhinji vanofarira vanilla ice cream.
Mukaka kubva kunzungu kana mhodzi. Unogona kuzvitenga kuchitoro chako chekudya chehutano kana kudzidza kugadzira yako wega mukaka wenzungu.
Muto wemuchero kana muriwo. Muto wakanyatsogadzirirwa zvakasiyana. Semuenzaniso, muto weapuro, kana isiri iyo inonyanya kukosha mu smoothie. Vanhu vazhinji vanofarira kushandisa nyowani yekokonati muto sezvo ichibatsira kuderedza kutapira kwezvimwe zvinongedzo.
Green tea. Icho chinhu chinoshamisa chekugadzirisa ne antioxidant properties. Unogona kutenga green tea leaf poda kubva kuchitoro chako chemuno. Nyura hupfu mumvura yakabikwa kwemaminetsi mana kusvika ku4, simbisa uye rega kutonhorera usati washandisa mu smoothies.
Flavors
Pane zvakawanda zvechisikigo zvinonaka zvaunogona kuwedzera kune yako smoothie kuti upe iyo yakawedzera kick.
Kana iyo mikuru yemidziyo iri miriwo, unogona kutapira zvishoma kuita kuti smoothie iwedzere kunakidza. Shandisa zvakasikwa zvinotapira semazuva, mazambiringa akaomeswa, muto wemichero concentrate, uchi, maple manyuchi, molasses, nezvimwe.
Muto wejinja mutsva (shandisa chete teaspoon 1 pakushanda) inopa smoothie yako yakawedzera spice uye ine simba antioxidants.
Sezvimwe zvinonaka, unogona kuwedzera sinamoni yepasi, poda yecocoa, kokonati yakakangwa, poda yekofi, hafu yeremoni kana lime, mint sirasi, pasi nutmeg, vanilla extract, nezvimwe kune smoothies. Iva nekugadzira! Zvimwe zvinoshandiswa
Smoothies haifanirwe kugadzirwa chete kubva mumichero, miriwo uye muto. Iwe unogonawo kuwedzera zvimwe zvinhu zvine hutano. Inogona kushandiswa kugadzira masmoothies ane moyo ane hupfumi mufiber, yakaoma makabhohaidhiretsi, monounsaturated mafuta, uye mafuta-anonyungudika mavhitamini. Uye zvinonyanya kukosha, iyo smoothies inonaka!
Zvimwe zvezvishandiso zvaunogona kuedza kuwedzera kuti uite yako smoothie kuzadza ndezvi:
Yakabikwa mupunga webrown kana mupunga webrown. Unogona kutenga mupunga webrown kana brown kubva kuchitoro chako chekudya chehutano. Unofanira kuibika uye kuirega ichitonhorera usati washandisa.
Oats. Oats ine soluble fiber uye yakaderera cholesterol mazinga. Oat flakes inogona kudururwa nemvura inopisa yakabikwa uye inobvumirwa kutonhora isati yashandiswa.
Peanut butter. Iyo yakakwirira yemafuta monounsaturated inowanikwa munzungu butter inopa dziviriro kubva kuchirwere chemoyo. Paunenge uchitenga peanut butter, ita shuwa kuti zvigadzirwa hazvisanganisi hydrogenated yemafuta emuriwo, ayo akakwira mu trans fatty acids. Wedzera peanut butter kune smoothies yevana, ivo vachaida!
Tofu. Tofu inzvimbo yakanaka yeprotein. Hazvina kunaka, asi zvichawedzera kunyorova kune yako smoothies.
Sesame mbeu. Zvokudya zviri mumhodzi dze sesame zviri nani kutorwa mushure mekuya. Zvisinei, vanogonawo kudyiwa zvachose. Wedzera mhodzi dzeSesame kune ako masmoothies kune zvinoshamisa antioxidant zvivakwa.
Chero rudzi rwenzungu. Cheka zvakanaka chero nzungu (maarumondi, cashews, hazelnuts, nzungu, pecans, nezvimwewo), uwedzere kune smoothies, vane hutano hwakanaka uye vanowedzera kunakidza kune chero ndiro. zvokuwedzera
Iwe unogona kupwanya mapiritsi (vitamin supplements) nedhaka uye pestle uye kuwedzera hupfu kune smoothie kana juice. Izvi zvinoita kuti ma supplements apinde nyore nyore nemuviri. Kana iwe uchida kuita izvi, usakuya zvinowedzera mu blender, asi zvidururire mugirazi yako usati wanwa. Sanganisa nekunwa.
Heino rondedzero yezvinowedzera zvaunogona kusanganisa nezvimwe zvinongedzo zvesmoothie.
- Nyuchi mukume
- Mbiriso yeBrewer
- calcium powder
- Chlorophyll - mvura kana upfu
- Lecithin - hupfu kana granules
- Mapuroteni upfu
- Spirulina - upfu
- vhitamini C
- Gorosi bran
Smoothie kushandiswa
Idya kana kunwa smoothie mukati memaminitsi gumi ekugadzira kuitira kuti utore mukana wakakwana wezvakavaka mundiro zvisati zvaita oxidize uye kushandura smoothie brown.
Kuchengeta smoothie mushure mokunge yaenda kuburikidza ne-blender hazvikurudzirwi, sezvo kana michero nemiriwo zvichigadzika mu blender, zvinovaka muviri uye ma enzymes anorarama anokurumidza kuora.