I-Smoothies eneswekile eyi-10 emnandi

Umxholo

• 1. Superfood smoothie
• 2. I-Lower-carb strawberry smoothie
• 3. I-Berry blast smoothie
• 4. Ipeach smoothie
• 5. I-smoothie eluhlaza kaJoann
• 6. I-greenie green smoothie
• 7. Snickers smoothie
• 8. Imbewu yeChia, coconut, kunye nesipinatshi smoothie
• 9.Seswekile oatmeal isidlo sakusasa smoothie
• 10. I-Berry emnandi yobisi lwe-nutty

Ushwankathelo

Ukuba neswekile akuthethi ukuba kufuneka uzikhanyele konke ukutya okuthandayo, kodwa ufuna ukwenza ukutya okusempilweni. Olunye ukhetho olufanelekileyo kukutya iziqhamo kunye nemifuno eninzi, enzima kwisondlo kodwa ikhalori elula.

Ezinye iziqhamo kunye nemifuno zingcono ekulawuleni isifo seswekile kunezinye. Khangela imveliso ephantsi kwisalathiso se-glycemic kunye nomthwalo, okuthetha ukuba ayizukuyivelela iswekile yegazi lakho.

Kukwabalulekile ukufumana ukutya okuninzi okune-calcium- kunye neprobiotic etyebileyo ukomeleza amathambo akho kunye nokubonelela ngebhaktiriya elungileyo. Imithombo elungileyo lubisi olunamafutha asezantsi, i-kefir, kunye neyogathi yamaGrike.

Oku kutya kubalulekile nakweyiphi na indlela yokutya yeswekile, kanti awudingi ukuba uyitye ngemfoloko okanye ngecephe. Ungapakisha okuninzi kwesondlo kwi-smoothie enye kwaye ufumane unyango olumnandi. Logama nje unamathela kwizithako ezisempilweni kwaye ungongezi ezongezelelekileyo, ungonwabela oku kuphathwa rhoqo.

Khawukhumbule nje xa udibanisa iziqhamo kwii-smoothies zakho ukuze uzibale njengenxalenye yesibonelelo sakho seziqhamo zemihla ngemihla ukuze ungagqithisi kwi-carbohydrate. Nokuba iswekile yendalo inokuyiqhuba iswekile yegazi lakho ukuba uyitya kakhulu.

Nazi iindlela ezili-10 zeswekile-ezinobuhlobo ze-smoothie zokuba uqalise.

1. Superfood smoothie

Le smoothie inayo yonke into - amajikijolo atyebileyo e-antioxidant, amanqatha asempilweni avela kwiavokhado, imifuno, kunye neprotheni. Lumka nje xa uthenga i-yogurt yamaqunube okhetha uphawu olunezwekile ephantsi, njenge-Siggi, okanye i-stevia-sweetened. Okanye ukhethe iyogathi engenaswekile.

Le recipe ineekhalori ezingama-404, ke yisebenzise njengokutya endaweni yokutya.

Jonga iresiphi.

2. I-Lower-carb strawberry smoothie

Umdali we-smoothie unesifo sikashukela kwaye wafumanisa le recipe emva kokuzama ngokucophelela.

Ayisiyiyo incasa nje kuphela, kodwa ayizukuphazamisa iswekile yegazi lakho. I-soymilk kunye ne-yoghurt yesiGrike iyenza ibe mpuluswa kwaye ibe bukhrim ngaphandle kokufaka iswekile eninzi. Unokukroba ngakumbi ifayibha ngepunipozi yembewu ye-chia.

Jonga iresiphi.

3. I-Berry blast smoothie

Isiseko sequnube sale smoothie siyenza ibe mnandi, kodwa isezantsi kwisalathiso se-glycemic. Ukuba amajikijolo akho ayitart, ubisi lwekhokhonathi kunye nemango ziya kongeza ubumnandi bendalo. Uyakufumana kwakhona idosi esempilweni ye-omega-3 fatty acids ukusuka kwiflakisi.

Le recipe yenza i-smoothies ezimbini.

Jonga iresiphi.

4. Ipeach smoothie

Le peach smoothie yenzela ukuvuselelwa kwemini ngokugqibeleleyo. Kulula ukwenza ngezithako ezihlanu kuphela. Kwaye ilayishwe ngecalcium kwaye ilula ngokwaneleyo ukuba ayizukukusinda.

Yongeza icephe eli-1 lembewu ye-chia kwaye ugcine i-peel kwi-peach yefayibha engaphezulu. Ifayibha engakumbi iluncedo kule smoothie kuba le recipe ifuna ii-ounces ezi-4 zeyogathi eswiti, enakho ukuphakamisa iswekile yegazi.

Jonga iresiphi.

5. I-smoothie eluhlaza kaJoann

Le smoothie ityibilika kwimifuno eluhlaza, isipinatshi, kodwa siyifihla ngamajikijolo amatsha kunye nomgubo wetshokholethi. Khetha i-stevia- okanye i-erythritol-iswekile yeproteyini powder ukunqanda izinto zokuthambisa ezingezizo. Imbewu ye-Chia kunye nembewu yethanga yongeza ubutyebi, i-fiber kunye ne-omega-3 fatty acids.

Jonga iresiphi.

6. I-greenie green smoothie

Ukuba unengxaki yokuhlangabezana neemfuno zakho zemihla ngemihla eziluhlaza kodwa ayinguye fan omkhulu weesaladi, kutheni ungaseli imifuno yakho? Oku kuthatha i-smoothie eluhlaza eyandayo isebenzisa i-dense-dense kale okanye isipinatshi esilungeleleneyo neapile kunye nepere. Ijusi yelime kunye neminti zincedisa ukudibanisa, zongeza ukugqabhuka kwencasa kunye nokutsha.

Tsiba incindi yeagave, enokuba neziphumo ezibi kwimetabolism yakho.

Jonga iresiphi.

7. Snickers smoothie

Ngaba unqwenela incasa yetshokholethi-yamandongomane yelekese oyithandayo, kodwa awufuni ukuthumela iswekile egazini lakho? Fumana iincasa ezifanayo ngaphandle kwespike ngokubetha le smoothie ephefumlelweyo yeelekese. Nge-sweetener encinci yokutshintsha, tshintsha icephe eli-1 lesiraphu ye-caramel engenaswekile kwitispuni enye yesicatshulwa se-caramel.

Le smoothie iphezulu kwiprotheni kunye ne-calcium.

Jonga iresiphi.

8. Imbewu yeChia, coconut, kunye nesipinatshi smoothie

I-Smoothie etyebileyo kunye ne-creamy iqulethe kuphela i-5 gram ye-carbohydrate. Ukugcina i-carbs phantsi, sebenzisa ubisi lwekhokhonathi ekhanyayo engenashukela. Ngokongeza ubumnandi, umbhali ucebisa ukuba ongeze iideshi ezimbalwa zikaStevia ocoliweyo.

Jonga iresiphi.

9.Seswekile oatmeal isidlo sakusasa smoothie

Yeyiphi indlela ebhetele yokuqalisa usuku lwakho ngaphandle kokutya okuziinkozo okunesibindi, kunye ne-potassium kunye nevithamin C? I-oats engaphekwanga ikwabonelela ngesitatshi esinganyangekiyo.

Esi sidlo sakusasa sipakisha ukutya okuninzi kwiglasi enye. Nazi iingcebiso ezimbalwa zokwenza le smoothie isebenze ngcono kwiswekile yegazi lakho:

• Khetha iibhanana ezincinci kwaye ungalibali ukongeza ezo carbs kubalo lwakho lwemihla ngemihla ukuze ungadluli kwisabelo sakho.
• Guqula le recipe ibe zine servings kunokuba zimbini.
• Sebenzisa i-almond engenashukela okanye i-soymilk endaweni yobisi oluncibilikayo ukunciphisa ukunciphisa i-carbs.

Jonga iresiphi.

10. I-Berry emnandi yobisi lwe-nutty

Amantongomane ayinto ebalulekileyo kuso nasiphi na isicwangciso sokutya esisempilweni, kwaye le recipe idibanisa ezinye zezona ndidi zinesondlo, iiamangile kunye nama walnuts. Kwaye ufumana imifuno kwi-kale, i-calcium ebisi, kunye ne-antioxidants kwi-strawberry. Konke oku kwiigrama ezingama-45 kuphela ze-carbohydrate!

Jonga iresiphi.