1. Ufa wa phala Oatmeal sayenera kudyedwa, komanso kuledzera. Thirani ½ chikho cha oatmeal mu blender (mungagwiritsenso ntchito oatmeal yotsala) ndikusakaniza ndi zipatso ndi madzi omwe mwasankha. Kwa smoothie yokoma kwambiri m'nyengo yozizira, mudzafunika: ½ chikho oatmeal, nthochi 1, supuni 1 ya batala wa nati, sinamoni ya nthaka, mkaka ndi ayezi. Sakanizani zosakaniza zonse mu blender kuti mukhale osasinthasintha ndikusangalala.
2. Nkhaka Ndipo ngakhale zingawoneke zachilendo, nkhaka (chifukwa cha madzi ake ochuluka) ndizofunika kwambiri pa smoothies. Mutha kusakaniza nkhaka 1 (zosenda), mabulosi abuluu owuzidwa, mkaka wa kokonati ndi madzi a mandimu (osaposa supuni imodzi). Kuphatikiza kwina kosayembekezereka: vwende ndi nkhaka ndi sipinachi - zimakhala chakumwa chatsopano komanso cholimbikitsa!
3. Peyala Mapeyala amapatsa ma smoothies kukhala osalala, okhuthala. Mapeyala ndiabwino m'malo mwa nthochi: Mapeyala osalala amakhala ochepa mu shuga, ali ndi fiber zambiri, komanso mafuta athanzi a monounsaturated omwe amakupangitsani kumva kukhuta. Milkshake yokhala ndi avocado ndiyotsitsimula komanso yopumula. Langizo: Mapeyala owumitsidwa amapangitsa kuti ma smoothies akhale okoma. Dulani mapeyala pakati, ikani mu chidebe chotchinga mpweya kapena thumba, ndikuyika mufiriji kwa masiku angapo. Kuzizira kudzapatsa chipatso chowonjezera komanso kulimba. Kuti mupange smoothie, ingogwiritsani ntchito theka la avocado.
4. tiyi wobiriwira Mukafuna chotupitsa kuti mudzuke ndikuthamanga mwachangu, ganizirani za tiyi wobiriwira wobiriwira. Izi ndi zabwino kupeza nkhomaliro. Sikuti tiyi wobiriwira adzakupatsani mphamvu ya caffeine, koma idzakupatsaninso ma antioxidants achilengedwe ndi zakudya zina.
5. Burokoli Ndikudziwa kuti zikumveka zoyipa. Komabe, mtundu uwu wa kabichi ndi wosangalatsa chifukwa umapangitsa kuti smoothie ikhale ndi calcium ndi fiber ndipo nthawi yomweyo sichimakhudza kukoma kwa zakumwa. Mumangofunika ½-1 chikho cha broccoli florets yatsopano kapena yozizira kuti mupange smoothie. Pano pali kuphatikiza kwabwino: 1 chikho chatsopano kapena mazira strawberries, nthochi imodzi yowunda, ½ chikho cha broccoli, ndi supuni imodzi ya batala wa mtedza.
Ndi zinthu ziti zosayembekezereka zomwe mumawonjezera ku smoothies? Chitsime: myvega.com Translation: Lakshmi