Wepamusoro makumi maviri yekubikisa michero uye miriwo smoothies yekudzora uremu

Muriwo uye michero Smoothies - inzvimbo chaiyo yekuchengetera mavitamini uye zvicherwa. Midziyo mikuru mumabikirwo smoothie inoshandisa michero, michero nemiriwo. Wedzera mune chakakora chinwiwa zvakare chando, yogati, uchi, nzungu, magidhi uye mhodzi.

Rudzi rwehybrid yecocktail inosanganisira tambo dzakatemwa dzinopa mukana wekutora, kubvisa chepfu, kuchengetedza hutano hwemukati.

Wepamusoro gumi zvibereko smoothies zvekurema uremu

Isu tinokupa iwe sarudzo yemhando dzakasiyana dzemichero smoothies dzinobatsira iwe kudzikisa huremu, kuchaja muviri wako nemavitamini uye nekupa kunzwa kwekuzara. Uye zvakare, smoothies ndiyo yakanaka sarudzo yekunwa pane iyo PP.

ZVESE NEZVOKUDYA

1. Apple Smoothie ine orenji, bhanana uye cranberries

Zvinongedzo zve1 kushumira:

• bhanana - 1 chidimbu chikuru;
• maapuro - zvidimbu zviviri;
• orenji - 1/2 zvidimbu;
• cranberry - 50 g.

Pamberi peiyo chaiyo yekubikisa sosieti yekudzora uremu michero yese inofanira kuiswa mufiriji kuti inwe yakazotonhorera. Peeled uye mbeu yemaapuro inofanira kupwanywa kuita zvidimbu zvidiki. Mabhanana anogona kutemwa kuita zvindori. Kubva pamaranjisi, bvisa chena firimu uye bvisa mbeu. Cranberry pre-wash uye yakaoma. Sanganisa zvibereko zvese nemabriji mu blender pakumhanya kwazvo. Chibereko Smoothie kudururira mugirazi kana waini girazi, shongedza nemakranberries. Kubuditsa kuri 1 kushumira.

Shandisa: Zvinobatsira kubvisa zvakawandisa mvura kubva mumuviri, kunatsiridza kugaya basa, inosimudzira uremu, toni.

Calories: 53 kcal pa100 g yechigadzirwa.

2. Smoothie ine ndimu, vise, mindi uye lime

Zvinongedzo zve2 servings:

• vhudzi pulp - 250 g;
• lime - 1/4 chikamu;
• ndimu - 1/2 chikamu;
• uchi - 5 g;
• mindi - 2 mapfumbu;
• mazaya echando.

Unoda kushambidza melon uye citrus mvura inotonhorera kuti usunungure mbeu kubva muvise, ucheke nyama muzvidimbu zviduku. Pre-kutonhora yemuchero wakaibva mufiriji. Bvisa mbeu kubva kune lime uye mandimu, kuchenesa pulp kubva kumafirimu machena. Isa mu blender zvese zvigadzirwa, wedzera uchi. Nemashizha akashambidzwa mint zunza mvura yakawandisa, wedzera mamwe. Rova nesimba rakazara kuti uwane huturu hwehomogeneous mass. Inwa kudurura mumagirazi, wedzera ice, sekushongedza kushandisa ndimu uye mint. Pakati pezvinyorwa zvakanyorwa zvinowanikwa 2 servings.

Benefits: inosimbisa yemwoyo system, ine simba rekuvandudza muviri, inovandudza manzwiro.

Calories: 35 kcal pa100 g yechigadzirwa.

3. Smoothie yemabhanana nemaorenji matsvuku.

Zvinongedzo zve1 kushumira:

• marangi eropa - zvidimbu zviviri;
• bhanana - 1 chidimbu;
• jisi rearangi - 50 ml;
• zvinotapira kana huchi kuravira.

Mabhanana akasvuurwa anofanirwa kutsemurwa kuita zvidimbu zvidimbu. Maorenji svuura uye unocheka kuita zvindori, mbeu dzakabviswa uchishandisa banga kana forogo. Mune blender sanganisa muchero, wedzera muto weorenji, rova ​​zvese zvinoshandiswa kwemaminetsi maviri. Yakagadzirira michero smoothie inodururira mugirazi, kuitira kushongedza iwe unogona kushandisa ringi reorenji. Kubva pamusoro huwandu hwezvinhu zvinowanikwa 1 chikamu.

Shandisa: inobatsira kukunda kushushikana, normalizes shuga yeropa inodzivirira kubva kuchiropa chirwere.

Calories: 51 kcal pa100 g yechigadzirwa (isina huchi kana chinotapira).

4. Green smoothies ine huchi uye kiwi

Zvinongedzo zve1 kushumira:

• kiwi - 1 chidimbu;
• mandimu - kuravira;
• mindi - 10 g;
• parsley - 10 g;
• mvura - 100 ml;
• uchi - kuravira.

Shenesa iyo mint uye parsley, suka iwo mashanga kubva kumashizha. Kubvisa uye kucheka kiwi zvidimbu. Lemon akacheka kuita zvidimbu. Isa mukati memudziyo we blender kiwi, magidhi, zvidimbu zvidimbu zvemoni, dururira mvura uye wedzera huchi. Kurova kusvikira wakatsetseka. Dururira Smoothie yekuremerwa uremu mugirazi. Huwandu hwepamusoro hwechikafu chakaringana kubika 1 chikamu michero smoothies.

Benefits: inobatsira kugadzirisa metabolism uye nekumhanyisa iyo yekugedza maitiro, kunyanya kana kudya kunovaka muviri kunatsiridza kurovedza muviri.

Calories: 23 kcal pa100 g yechigadzirwa (isina huchi kana chinotapira).

5. Cranberry Smoothie

Zvinongedzo zve3 servings:

• cranberry manyuchi - 200 ml;
• Apple muto - 200 ml;
• mabhanana - 1 chidimbu;
• yogati isina shuga - 100 ml;
• pasi sinamoni - kuravira.

Kugadzirira chinwiwa chinofanira kudirwa mu blender iyo Apple muto uye cranberry manyuchi. Bvisa mabhanana uye cheka zvidimbu zvavo, wedzera kune ndiro. Iroya zvese zvinoshandiswa kusvikira kuenderana kwe mbatatisi yakashambadza. Dururira iyo yogati muhuwandu hunoguma, kanda zvinonhuwira uye rova ​​zvakare. Shandira smoothies mumahara magirazi, shongedza zvinoenderana nekuravira kwako. Zvinobuda ndezvi 3 servings.

Shandisa: ine huwandu hwakawanda hwezvinhu zvinovaka muviri, haukonzere huremu mudumbu, inodzora mahormone system.

Calories: 49 kcal pa100 g yechigadzirwa.

6. Berry Smoothie ne honeysuckle

Zvinongedzo zve4 servings:

• mukaka - 500 ml;
• honeysuckle - 300 g;
• nekita - zvidimbu zvitatu;
• zvinotapira kana huchi kuravira

Iwo ma berries e honeysuckle anofanira kunge ari ekugadzirisa, kugeza pasi pemvura inoyerera kuti iome zvakakwana. Yakashambidzwa uye yakaomeswa nectarines inofanira kusvuurwa. Mushure mokubvisa mapfupa, cheka nyama muzvidimbu. Kuiswa mumudziyo we blender honeysuckle, nectarines uye zvinotapira, uye wozodira mumukaka, pre-chilled mufiriji. Irova zvese zvinoshandiswa kusvikira pahukama hwakaenzana mukati memaminetsi maviri. Yakagadzirira Smoothies yekuremerwa uremu inodururwa mugirazi, kuburitswa kwechikafu - 4 servings.

Benefits: normalizes metabolism, ine tonic effect, inoderedza kuneta.

Calories: 50 kcal pa100 g yechigadzirwa.

Wepamusoro makumi maviri emiriwo miriwo nemichero yePP

7.Smoothie nemapichisi uye Jasmine

Zvinongedzo zve2 servings:

• Jasmine - 15 g;
• mvura - 70 ml;
• yogati - 200 ml;
• mabhanana - ½ chikamu;
• peach kana nectarine - chikamu;
• uchi - 10 g.

Pakutanga, iwe unofanirwa kubika tii naJasmine nekushandisa yakatarwa huwandu hwemvura kwemaminitsi gumi. Bvisa mabhanana, akasvuurwa, akachekwa kuita zvidimbu. Shamba mapeche, bvisa makanda, bvisa mhodzi. Kuiswa mumudziyo we blender muchero, tii uye yogati, zunza zvese zvinoshandiswa kusvikira zvatsetseka. Semunhu anotapira iwe unofanirwa kuwedzera huchi, uyezve zvakare, zvese zvinorohwa. Smoothies yekudzora uremu, inodiwa kushandira negirazi, shongedza kune yako kuravira. Huwandu hwezvigadzirwa hwakakwanira kuita 10 servings.

Benefits: inonatsiridza kugaya, inosimbisa immune system, matoni haana kunyanya kuipa pane kofi yechisikigo uye haawedzere BP.

Calories: 52 kcal pa100 g yechigadzirwa.

8. Smoothies ine chinanazi uye michero

Zvinongedzo zve1 kushumira:

• prunes - zvidimbu zviviri;
• Chinanazi - 230 g.

Prunes, dururira mvura inodziya uye siya mufiriji husiku. Kana kumberi kugadzirira chinongedzo chisina kupihwa, michero yakaomeswa inofanirwa kutemwa kuita zvidimbu zvidimbu, isa mukapu kadiki uye udururire pamusoro pemvura inodzika. Iwe unozoda maminetsi gumi nemashanu kuti uvagutise nehunyoro.

Yakagurwa kubva painanazi chidimbu chinofanira kucheneswa kubva paganda uye chakaomarara chikamu kubva pakati, nyama inofanira kutemwa kuita zvidimbu. Kuchinja mumudziyo wea blender prunes nepainapple. Chopped homogeneous mass inofanirwa kudururwa mugirazi, kana uchishumira unogona kushongedza nezvidimbu zvemichero kana michero. Pakati pezvikamu zvekushanduka kwe1 kunwa kwechinwiwa.

Benefits: ine anti-inflammatory properties, inobatsira kuchengetedza fluid fluid, inoderedza BP.

Calories: 62 kcal pa100 g yechigadzirwa.

9. Smoothie yecheri plums, plums uye yogati

Zvinongedzo zve2 servings:

• hombe plum - 6 zvidimbu;
• plamu - 6 zvidimbu;
• yogati yakasikwa - 300 ml;
• pasi sinamoni - 1 pini.

Zvibereko zvinofanirwa kushambidzwa, kutemwa nepakati uye kucheneswa mbeu. Muchidimbu che blender durura iyo yogati, wedzera chikamu chemuchero uye nezvinonhuwira. Whisk izvo zvinoshandiswa kusvikira zvese kukuya. Zvibereko Smoothies zvinogona, kana zvichidikanwa, kumanikidza kuburikidza nesefa yakanaka uye kudururira mumagirazi. Sekushongedza iwe unogona kushandisa zvidimbu zvepuramu. Kuburitswa kweiyo yakatarwa nhamba yezvigadzirwa - 2 makapu. Iyi yakanaka smoothie yekudzora uremu, nyore uye kunovaka muviri.

Benefits: inovandudza kugaya, inosimbisa tsinga dzeropa, ine immune-inomutsa uye tonic mitezo pamuviri.

Calories: 52 kcal pa100 g yechigadzirwa.

10. Mazambiringa uye Apple Smoothie ine physalis

Zvinongedzo zve1 kushumira:

• Apple - 1 chidimbu;
• Ndiro dzegoridhe - zvidimbu zvishanu;
• mazambiringa matema (asina mhodzi) - 100 g

Maapuro anoda kubvarura, kubvisa musimboti uye kucheka kuita zvidimbu zvidiki. Mazambiringa, akashambidzwa mumvura inoyerera, akaparadzaniswa nematavi. Kuvhura maketeni uye kubvarura michero. Isa mu blender Apple, mazambiringa uye emerald michero michero uye gaya kusvika pakatsetseka. Dururira mugirazi rinoonekera, shongedza yakavhurika physalis. Kubva pane zvakagadzirirwa zvikamu kuti utore 1 kushumirwa yeinonaka uye inonaka michero smoothies.

Shandisa: inobatsira kugadzirisa kugaya uye kubvisa mamwe mapaundi.

Caloric kukosha: 42 kcal pa100 g yechigadzirwa.

Pamusoro gumi mapepa emiriwo smoothies

Munguva yechando, kana paine hukuru hwakasiyana hwemichero, chinja kune yemuriwo smoothies. Ivo havasi vashoma vane hutano uye vane hutano.

1. Smoothies ine broccoli

Zvinongedzo zve1 kushumira:

• broccoli - 50 g;
• kiwi - 2 zvidimbu;
• green tii - ½ Mukombe;
• mbeu yefilakisi - ½ tsp

Yakabikwa girini tii inofanira kubika kwemaminitsi gumi patembiricha yemukati, saka inofanira kusiya mufiriji kuti itonhorere. Smoothie inogona kushandiswa broccoli, ese matsva uye echando. Broccoli inoparadzanisa pane inflorescences, uye kiwi michero peel. Sliced ​​kiwi zvimedu uye broccoli florets dzinofanira kupwanywa mune blender.

Green tea sveta nemusefa uye wodira mundiro kune zvimwe zvese zvinoshandiswa. Cocktail yakapedzwa inogona kudururwa mugirazi uye kusasa nembeu yeflakisi. Nhamba yakatarwa yezvigadzirwa zvakakwana kugadzirira 1 kushumira smoothies.

Batsirwa: inobhadhara kushomeka kwemaminerari uye mavitamini mumuviri, nyota nenzara mushure mekurovedza muviri mujimu, inosuka ura kubva kune chepfu.

Calories: 31 kcal pa100 g yechigadzirwa.

2. Chinwiwa chakagadzirwa kubva kumacarrots uye beet

Zvinongedzo zve2 servings:

• beet mudzi - ½ chikamu;
• karoti - zvidimbu zviviri;
• Apple muto - 100 ml.

Mumudziyo we blender, unofanira kudururira muto weApple. Miriwo inofanira kucheneswa, kucheka kuita zvidimbu zviduku, kuwedzera mundiro. Iyo inotapira haidiwi, kana iwe ukatora pakutanga zvinonaka uye zvinotapira miriwo. Mushure mekunyatsokuya kwezvose zvinoshandiswa, chinwiwa chinogona kudururwa mumagirazi. Zvichipa nhamba yezvigadzirwa zvakakwana kuita zvikamu zviviri.

Shandisa: inobatsira nekushaya hope uye kushushikana, inonatsa muviri wehupfu, inovandudza kuonekera.

Calories: 38 kcal pa100 g yechigadzirwa.

3. Smoothies kubva kumatomatisi uye mhiripiri

Zvinongedzo zve1 kushumira:

• madomasi - zvidimbu zvishanu;
• pepper inotapira - 1 chidimbu;
• ndimu - 10 ml;
• maorivhi - 10 ml;
• zvinonhuwira, rosemary, dhiri - kuravira.

Greens nemiriwo zvinofanirwa kushambidzwa zvakakwana pasi pemvura inoyerera. Kudzura matomatisi, anofanirwa kunyikwa mumudziyo wemvura iri kufashaira kwemaminitsi mashanu. Nyama yemhiripiri, yakaparadzaniswa nembeu uye zvikamu, inofanirwa kutemwa kuita zvidimbu zvidiki. Mumudziyo we blender unoda kuwedzera miriwo yakatemwa, sarudzo - wedzera dhiri rakatemwa, uye rosemary. Iwe unofanirwa kudira izvo zvasara zvinoshandiswa - muto wecitrus, maorivhi, mhiripiri uye munyu kuravira. Yakagamuchirwa 5 inoshandira smoothies yekuderedza uremu inogona kudururwa mugirazi. Kuti usanganise gobvu rakakodzera chinwiwa chemaminerari nemvura yechando

Shandisa: inonatsa muviri wehupfu, ine yakaderera simba kukosha, ine kuzadza kukuru.

Calories: 35 kcal pa100 g yechigadzirwa.

4. Smoothies ine sipinashi uye Chinese kabichi

Zvinongedzo zve2 servings:

• kabichi - 150 g;
• sipinashi - 100 g;
• bhanana - 1 chidimbu;
• kiwi - 1 chidimbu;
• chicherwa mvura, zviri nani kabhoni - 200 ml;
• ndimu - 1 tbsp;
• mbeu yefilakisi - 1 pini;
• uchi - 5 g.

NaChinese kabichi, iwe unofanirwa kubvisa zvakashata mashizha uye kuasukurudza, zvakapetwa zvakanaka. Yakashambidzwa pasi pemvura inoyerera sipinashi inofanirwa kuomeswa pane tauro, wozogadzirwa nemaoko kuita zvidimbu zvidiki. Chinwiwa chinogona kushandiswa kwete chete mashizha, asi matete madzinde. Kabichi nesipinachi zvinofanirwa kuzadzwa mumudziyo wechina chemvura, zvishoma nezvishoma uchiwedzera zvakasara kuti uwane musanganiswa wakafanana. Peeled kiwi nemabhanana zvinoda kucheka uye kuwedzera muhondo yakasvibira.

Smoothies yekudzora uremu ichave inotonhorera uye yakapfuma, kana iwe ukaisa bhanana mufiriji. Mushure mekuwedzera jisi remonimu, huchi neflakisi urume hunofanirwa kurova zvese zvinoshandiswa. Chinwiwa chinogona kupihwa mugirazi rinoonekera, rekushongedza, mbeu dzakakodzera dzesame. Kunze kweiyi nhamba yezvinhu kunowana maviri masevhisi.

Shandisa: iyo yepamusoro fiber iri mune ino yemuriwo smoothies inobatsira kuchenesa muviri kubva kune chepfu, zvakare, iyo smoothie ine akakosha zvicherwa uye mavitamini.

Calories: 48 kcal pa100 g yechigadzirwa.

5. Inwa nettle

Zvinongedzo zve2 servings:

• rukato - 1 boka;
• karoti - zvidimbu zviviri;
• orenji - 1/2 chikamu;
• chicherwa mvura - 100 ml;
• mindi - 1 sprig;
• mazaya echando.

Kuti ubvise mbabvu inopfuta, mashizha ayo anofanira kunge akabikwa, uye osuka nemvura inotonhorera uye woomesa nemucheka. Makarotsi akagezwa anofanira kupepetwa uye kuchekwa. Zvimedu zvekaroti, nettle mashizha uye zvimedu zvecitrus uye mint zvinofanira kuiswa mundiro ye blender uye kuwedzera mvura. Iyo inowanikwa homogeneous mass kuti itonhodze nechando uye ichikuya zvakare, wozodira mugirazi. Kunze kwenhamba iyi yezvigadzirwa inowanikwa 2 servings ye smoothie yekurasikirwa uremu. Shongedza ndiro yacho nesesame neflakisi.

Shandisa: Smoothie, yakaderera macalorie anobatsira kuchengetedza hutano mapfupa uye inobatanidza tishu.

Calories: 35 kcal pa100 g yechigadzirwa.

6. Smoothies negariki yemusango

Zvinongedzo zve2 servings:

• leek - 1 boka;
• cucumber - 1 chidimbu;
• yogati - 200 ml;
• walnuts - 2 maPC .;
• ndimu - 1 tbsp;
• munyu - kuravira.

Gariki yemusango inofanira kusukwa nemvura inoyerera kuti ibvise madonhwe netauro repepa, uyezve maoko kupatsanura kuita zvidimbu zvidiki. Cucumber inofanira kupwanywa mumikombe. Tsanga dzinogona kupwanywa muguyo yekofi. Mundiro ye blender ndeye kudurura iyo yogati, wedzera magaka, nzungu negariki yemusango. Yakarohwa misa inogona munyu uye kuwedzera muto wemonimu, wozomutsa zvakare. Iyo cocktail yakapera kuti ishandiswe muzvikamu zvemikombe. Kubva pane yakapihwa huwandu hwezvigadzirwa inoenda 2 servings yemuriwo smoothies.

Benefits: toning, kuchenesa uye antimicrobial zvivakwa.

Calories: 59 kcal pa100 g yechigadzirwa.

Wepamusoro makumi maviri smart wachi kubva ku20 rubles

7. Smoothie ine cucumber neparsley

Zvinongedzo zve1 kushumira:

• parsley - 1 boka;
• magaka - zvidimbu zviviri;
• lettuce - sezvaidiwa;
• pasi chili pepper uye korianderi - pini.

Makomkoro akagezwa anofanira kutemwa kuita zvidimbu zvidiki, parsley, sukurudza zvakanaka uye ucheke. Mitezo yekukanda mu blender, wedzera coriander uye sanganisa kweminiti imwe, mushure meizvozvo unogona Kuwedzera chinwiwa neletisi, yakawanda nguva yekukuya uye kudira mugirazi. Kushongedza jongwe hombe magidhi uye tsvuku mhiripiri. Kuburitswa kwezvinhu zve - 1 Mukombe.

Shandisa: chikamu chemuriwo Smoothies anosanganisira antioxidants uye mavitamini, inobatsira kubvisa chinwiwa kubva kune chepfu, kumhanyisa metabolism.

Calories: 17 kcal pa100 g yechigadzirwa.

8. Smoothies pizi nemaorivhi

Zvinongedzo zve1 kushumira:

• green peas (nyowani, makedheni kana chando) - 50 g;
• mutsva wemagaka - 100 g;
• maorivhi matema - zvidimbu gumi;
• ndimu - 6 tbsp;
• mbeu yefilakisi - chidimbu.

Magaka anofanira kushambidzwa pasi pemvura inoyerera, akacheka kuita zvidimbu zviduku. Pizi dzakaomeswa dzinofanirwa kusiiwa kwemaminetsi mashanu pane tembiricha yekamuri, maketeni uye nyowani anogona kushandiswa zvakananga. Cucumber, peas uye maorivhi (pasina matombo) inofanira kuiswa mumudziyo we blender uye kuwedzera muto wemononi, whisking kweinenge 1 miniti. Zvadaro smoothie inofanira kudururirwa mugirazi. Sekushongedza iwe unogona kushandisa mhete yemakaka uye maorivhi. Zvichipa huwandu hwezvigadzirwa zvakaverengerwa 1 kushumira yemiriwo smoothies yekuonda.

Shandisa: inotsigira hutano hwemhasuru nemoyo, inononoka kukwegura kwemasero emuviri, inobvisa edema.

Calories: 47 kcal pa100 g yechigadzirwa.

9.Smoothies yakagadzirwa kubva yakamera Masha

Zvinongedzo zve2 servings:

• mung bhinzi inomera - 40 g;
• lettuce mashizha - 70 magiramu;
• dhiri - 10 g;
• parsley - 10 g;
• mabhanana - 260 g;
• uchi - 5 g.

Lettuce, parsley uye dhiri sukurudza pasi pemvura inoyerera, yakaoma nejira. Mune blender, isa magidhi, wakamera mung bhinzi, akachekwa mabhanana zvimedu, uchi uye yekunwa mvura. Iko kusanganiswa kwakapwanywa kunofanirwa kudirwa mumagirazi. Kuburitswa kwechikafu - 2 servings yemuriwo smoothies.

Shandisa: neutralize mafuta akawandisa anotora chepfu, inosimbisa inodzivirira mashandiro emuviri, inovandudza anoona acuity, inosimbisa mwero wecholesterol muropa.

Calories: 78 kcal pa100 g yechigadzirwa.

10. Smoothie muLa Greek saladhi

Zvinongedzo zve2 servings:

• madomasi - 200 g;
• mapango - 200 g;
• dill - 2 mapfumbu;
• maorivhi - zvidimbu zvishanu;
• feta chizi - 70 g;
• mafuta omuorivhi - 1 tsp

Miriwo inofanira kushambidzwa pasi pemvura inoyerera, kucheka kuita zvidimbu zviduku. Banga rakachekwa magidhi uye akachekwa tomate, makomkomere anofanirwa kuendeswa mumudziyo we blender, wedzera cheese nemafuta omuorivhi. Rova kweminiti imwe. Musanganiswa wakapedzwa unogona kudururirwa mugirazi, shongedza nezvidimbu zvemagaka matsva nemagirini. Pakati penhamba yepamusoro yezvigadzirwa kunze kwe1 servings yemiriwo smoothies.

Shandisa: inosimbisa muviri neakakosha zvinovaka muviri izvo zvinobatsira kudzoreredza simba mushure mekurovedza muviri.

Calories: 64 kcal pa100 g yechigadzirwa.

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