Maphikidwe 20 apamwamba zipatso ndi masamba smoothies ochepetsa thupi

Masamba ndi zipatso smoothies - ndi nkhokwe yeniyeni ya mavitamini ndi mchere. Zosakaniza zazikulu mu maphikidwe a smoothie amagwiritsa ntchito zipatso, zipatso ndi ndiwo zamasamba. Onjezerani chakumwa choledzeretsa komanso ayezi, yogati, uchi, mtedza, masamba ndi mbewu.

Mtundu wosakanizidwa wa malo ogulitsa umaphatikizapo ulusi wodulidwa womwe umapangitsa kuti ukhale wosavuta, kuchotsa poizoni, kukhalabe ndi thanzi lamatumbo.

Zipatso 10 zapamwamba zopangira kunenepa

Timakupatsirani mitundu yosiyanasiyana yazipatso zomwe zimakuthandizani kuti muchepetse thupi, kulipiritsa thupi lanu mavitamini ndikupatseni chodzaza. Kuphatikiza apo, ma smoothies ndi njira yabwino yopezera chakudya pa PP.

ZONSE ZA CHAKUDYA

1. Apple smoothie ndi lalanje, nthochi ndi cranberries

Zosakaniza za 1 kutumikila:

• nthochi - chidutswa chachikulu 1;
• maapulo - zidutswa ziwiri;
• lalanje - 1/2 zidutswa;
• kiranberi - 50 g.

Pamaso pa kuphika smoothies kolemera zipatso zonse ziyenera kuikidwa m'firiji kuti muzimwa zinakhala zoziziritsa kukhosi. Peeled ndi mbewu za maapulo ziyenera kuphwanyidwa pang'onopang'ono. Nthochi zimatha kudulidwa mphete. Kuchokera ku malalanje, chotsani filimu yoyera ndikuchotsa mbewu. Kiranberi asanayambe kutsuka ndi kuuma. Sakanizani zipatso zonse ndi zipatso mu blender mofulumira kwambiri. Zipatso za smoothie zotsanulira mu galasi kapena galasi la vinyo, zokongoletsa ndi cranberries. Zotsatira zake ndi 1 kutumikira.

Gwiritsani ntchito: Amathandiza kuchotsa madzimadzi owonjezera mthupi, kumathandizira kugaya zakudya, kumalimbikitsa kuchepa thupi, malankhulidwe.

Zikalori: 53 kcal pa 100 g ya mankhwala.

2. S smoothie wokhala ndi ndimu, vwende, timbewu tonunkhira ndi laimu

Zosakaniza zamagulu awiri:

• vwende zamkati - 250 g;
• laimu - 1/4 gawo;
• mandimu - 1/2 gawo;
• wokondedwa - 5 g;
• timbewu tonunkhira - mapiritsi awiri;
• madzi oundana.

M`pofunika kusamba vwende ndi zipatso madzi ozizira kumasula mbewu vwende, kudula mnofu mu tiziduswa tating'ono ting'ono. Kuziziritsatu kwa zipatso zakupsa mufiriji. Chotsani njere ku laimu ndi mandimu, kuyeretsa zamkati kuchokera ku mafilimu oyera. Ikani zinthu zonse mu blender, onjezerani uchi. Ndi otsuka timbewu masamba kugwedeza pa owonjezera madzi, kuwonjezera ena. Kumenya pa mphamvu zonse kupeza wobiriwira homogeneous misa. Imwani kutsanulira mu magalasi, kuwonjezera ayezi, monga zokongoletsa ntchito mandimu ndi timbewu. Mwa zosakaniza kutchulidwa analandira 2 servings.

ubwino: kumalimbitsa dongosolo la mtima, kumawonjezera mphamvu m'thupi, kumawongolera malingaliro.

Zikalori: 35 kcal pa 100 g ya mankhwala.

3. Smoothie wa nthochi ndi malalanje ofiira.

Zosakaniza za 1 kutumikila:

• malalanje amwazi - zidutswa ziwiri;
• nthochi - chidutswa chimodzi;
• madzi a lalanje - 50 ml;
• zotsekemera kapena uchi kuti alawe.

Nthochi yosenda iyenera kudulidwa mu zidutswa zingapo. Malalanje amasenda ndikudulira mphete, mbewu zimachotsedwa pogwiritsa ntchito mpeni kapena foloko. Mu blender sakanizani chipatsocho, onjezerani madzi a lalanje, kumenya zosakaniza zonse kwa mphindi ziwiri. Zipatso zokonzeka bwino zimatsanulira mu kapu, kuti muthe kukongoletsa mutha kugwiritsa ntchito mphete ya lalanje. Pamwambapa kuchuluka kwa zosakaniza zimapezeka gawo limodzi.

Gwiritsani ntchito: Amathandizira kuthana ndi kukhumudwa, matenda amtundu wamagazi amateteza ku matenda a chiwindi.

Zikalori: 51 kcal pa 100 g wazopanga (wopanda uchi kapena chotsekemera).

4. Smoothies wobiriwira wokhala ndi uchi ndi kiwi

Zosakaniza za 1 kutumikila:

• kiwi - chidutswa chimodzi;
• mandimu - kulawa;
• timbewu - 10 g;
• parsley - 10 g;
• madzi - 100 ml;
• uchi - kulawa.

Muzimutsuka timbewu tonunkhira ndi parsley, yeretsani zimayambira m'masamba. Peel ndi kagawo ka kiwi magawo. Ndimu kudula mu magawo. Ikani chidebe cha blender kiwi, amadyera, magawo angapo a mandimu, kuthira madzi ndikuwonjezera uchi. Kumenya mpaka yosalala. Thirani smoothie kuti muchepetse magalasi. Zakudya zomwe zili pamwambapa zokwanira kuphika gawo limodzi la zipatso zosalala.

ubwino: imathandizira kukonza kagayidwe kake ndikuthandizira njira yochepetsera, makamaka ngati chakudya chopatsa thanzi chothandizira kuchita masewera olimbitsa thupi.

Zikalori: 23 kcal pa 100 g wazopanga (wopanda uchi kapena chotsekemera).

5. Cranberry smoothie

Zosakaniza zamagulu awiri:

• madzi a kiranberi - 200 ml;
• Msuzi wa Apple - 200 ml;
• nthochi - chidutswa chimodzi;
• yogurt wopanda shuga - 100 ml;
• nthaka sinamoni - kulawa.

Kukonzekera chakumwa ayenera kutsanulira mu blender madzi a Apple ndi kiranberi madzi. Chotsani nthochi ndikudula zidutswa zawo, onjezerani mbale. Kumenya zosakaniza zonse mpaka kusasinthasintha kwa mbatata yosenda. Thirani yogurt mumtundu womwewo, ponyani zonunkhira ndikumenyanso. Tumikirani ma smoothies m'magalasi ambiri, kongoletsani malinga ndi kukoma kwanu. Zotsatira zake ndi ma servings atatu.

Gwiritsani ntchito: lili yambiri michere, sayambitsa kulemera m'mimba, nthawi mahomoni.

Zikalori: 49 kcal pa 100 g ya mankhwala.

6. Berry smoothie ndi honeysuckle

Zosakaniza zamagulu awiri:

• mkaka - 500 ml;
• zokongoletsa - 300 g;
• timadzi tokoma - zidutswa zitatu;
• zotsekemera kapena uchi kuti alawe

Zipatso za honeysuckle ziyenera kukhala zosanja, kusamba pansi pamadzi kuti ziume bwino. Madzi osamba ndi owuma ayenera kusenda. Mukachotsa mafupawo, dulani mnofuwo. Ikani mu chidebe cha blender honeysuckle, timadzi tokoma ndi zotsekemera, ndikutsanulira mkaka, chisanakhazikitsidwe mufiriji. Kumenya zosakaniza zonse mpaka misa yofanana mkati mwa mphindi ziwiri. Okonzeka a smoothies ochepetsa thupi amatsanulira mu magalasi, zomwe zimatulutsa chakudya - 4 servings.

ubwino: normalizes kagayidwe kake kamene kali ndi mphamvu, imathandizira kutopa.

Zikalori: 50 kcal pa 100 g ya mankhwala.

Masamba 20 abwino kwambiri ndi zipatso za PP

7. Smoothie wokhala ndi mapichesi ndi Jasmine

Zosakaniza zamagulu awiri:

• Jasmine - 15 g;
• madzi - 70 ml;
• yogurt - 200 ml;
• nthochi - ½ gawo;
• pichesi kapena gawo la nectarine;
• uchi - 10 g.

Poyamba, muyenera kumwa tiyi ndi Jasmine pogwiritsa ntchito madzi okwanira mphindi 10. Chotsani nthochi, peeled, kudula mu magawo. Sambani mapichesi, chotsani zikopa, chotsani mbewu. Iikidwa mu chidebe cha zipatso zosakaniza, tiyi ndi yogurt, sinthani zonse mpaka zosalala. Monga chotsekemera muyenera kuwonjezera uchi, kenako kenaka, zonse zimenyedwa. Smoothies kuti muchepetse kunenepa, ndikofunikira kutumikiridwa ndi galasi, kukongoletsa malinga ndi zomwe mumakonda. Zosakaniza izi ndizokwanira kupanga ma servings awiri.

ubwino: bwino chimbudzi, kumalimbitsa chitetezo cha m'thupi, malankhulidwe palibe woipa kuposa masoka khofi ndipo alibe kuwonjezera magazi.

Zikalori: 52 kcal pa 100 g ya mankhwala.

8. Smoothies wokhala ndi chinanazi ndi prunes

Zosakaniza za 1 kutumikila:

• prunes - zidutswa ziwiri;
• chinanazi - 230 g.

Dulani, thirani madzi ofunda ndikusiya furiji usiku wonse. Ngati pasadakhale kukonzekera zosakaniza zomwe sizinaperekedwe, zipatso zouma ziyenera kudulidwa mzidutswa zingapo, ikani mu mphika wawung'ono ndikutsanulira madzi otentha. Mufunikira mphindi 15 kuti mudzaze ndi chinyezi.

Kudulidwa ndi chidutswa cha chinanazi ayenera kutsukidwa pakhungu ndi gawo lolimba pakati, mnofu uyenera kudulidwa mu magawo. Kusunthira mu chidebe cha blender prunes ndi chinanazi. Unyinji wosakanizidwa wodulidwa uyenera kutsanulidwa mugalasi, mukamatumikira mutha kukongoletsa ndi magawo a zipatso kapena zipatso. Mwa zigawo zikuluzikulu kutsegulira 1 chakumwa.

ubwino: ali ndi zotsutsana ndi zotupa, zimathandiza kuti madzi azikhala bwino, amachepetsa kuthamanga kwa magazi.

Zikalori: 62 kcal pa 100 g ya mankhwala.

9. Smoothie wa zipatso zamatcheri, maula ndi yogati

Zosakaniza zamagulu awiri:

• maula akulu - zidutswa 6;
• maula - zidutswa 6;
• yogurt wachilengedwe - 300 ml;
• sinamoni yapansi - 1 uzitsine.

Zipatso ziyenera kutsukidwa, kudula pakati ndi kutsukidwa kwa mbewu. Mu mbale ya blender tsitsani yogurt, onjezerani gawo la zipatso ndi zonunkhira. Whisk zosakaniza mpaka mutagaya. Zipatso za smoothies, ngati zingafunike, zingasokoneze sefa yabwino ndikutsanulira mumgalasi. Monga zokongoletsa mutha kugwiritsa ntchito maula. Kutulutsa kwa kuchuluka kwa zosakaniza - makapu awiri. Ichi ndi chowoneka bwino kwambiri chochepetsera thupi, chosavuta komanso chopatsa thanzi.

ubwino: bwino chimbudzi, kumalimbitsa Mitsempha, ali chitetezo-zolimbikitsa ndi zimandilimbikitsa thupi.

Zikalori: 52 kcal pa 100 g ya mankhwala.

10. Mphesa ndi Apple smoothie ndi physalis

Zosakaniza za 1 kutumikila:

• Apple - chidutswa chimodzi;
• Zipatso za golide - zidutswa zisanu;
• Mphesa zobiriwira (zopanda mbewu) - 100 g

Maapulo ayenera peel, kuchotsa pakati ndi kudula mutizidutswa tating'ono ting'ono. Mphesa, osambitsidwa m'madzi, ndi osiyana ndi nthambi. Kutsegula makatani ndikung'amba zipatso. Ikani mu blender Apple, mphesa ndi emerald zipatso zipatso ndikupera mpaka yosalala. Thirani mugalasi lowonekera, kongoletsani physalis yotseguka. Kuchokera pazinthu zomwe zakonzedwa kuti mutenge 1 yamadzimadzi ndi zipatso zokoma.

Gwiritsani ntchito: Amathandizira kukonza chimbudzi ndikuchotsa mapaundi owonjezera.

Mtengo wa caloric: 42 kcal pa 100 g ya mankhwala.

Maphikidwe apamwamba 10 a masamba a smoothies

M'nyengo yozizira, pakakhala zipatso zosiyanasiyana, sinthani masamba a masamba. Alibe ocheperako komanso athanzi.

1. Smoothies wokhala ndi broccoli

Zosakaniza za 1 kutumikila:

• broccoli - 50 g;
• kiwi - 2 zidutswa;
• tiyi wobiriwira - ½ Cup;
• mbewu za fulakesi - ½ tsp

Tiyi wobiriwira wobiriwira amafunika kwa mphindi 10 kutentha, kenako ayenera kusiya furiji kuti uzizire. Smoothie itha kugwiritsidwa ntchito broccoli, yatsopano komanso yozizira. Broccoli amasokoneza ma inflorescence, ndi tsamba la kiwi zipatso. Magawo a kiwi odulidwa ndi ma broccoli amayenera kuphwanyidwa mu blender.

Tiyi wobiriwira amasefa mu sieve ndikutsanulira mu mbale kwa zosakaniza zonse. Malo ogulitsira omalizidwa amatha kutsanuliridwa mu galasi ndikuwaza ndi njere za fulakesi. Chiwerengero chodziwika cha mankhwala ndi chokwanira kukonzekera 1 kutumikira smoothies.

Pindulani: amalipira kusowa kwa michere ndi mavitamini mthupi, ludzu ndi njala pambuyo pochita masewera olimbitsa thupi, kutsuka matumbo ku poizoni.

Zikalori: 31 kcal pa 100 g ya mankhwala.

2. Chakumwa chopangidwa ndi kaloti ndi beet

Zosakaniza zamagulu awiri:

• muzu wa beet - gawo ½;
• kaloti - zidutswa ziwiri;
• Msuzi wa Apple - 100 ml.

Mu chidebe cha blender, muyenera kuthira madzi a Apple. Masamba kuti peeled, kudula mutizidutswa tating'ono ting'ono, kuwonjezera mbale. Chotsekemera sichifunikanso, ngati mutenga poyamba masamba okoma ndi okoma. Pambuyo bwino akupera zonse zosakaniza, chakumwa kutsanuliridwa mu magalasi. Popeza chiwerengero cha mankhwala ndi zokwanira kupanga magawo awiri.

Gwiritsani ntchito: Amathandizira kusowa tulo ndi kupsinjika, amatsuka thupi la poizoni, amathandizira mawonekedwe.

Zikalori: 38 kcal pa 100 g ya mankhwala.

3. Smoothies wochokera ku tomato ndi tsabola

Zosakaniza za 1 kutumikila:

• tomato - zidutswa 5;
• tsabola wokoma - chidutswa chimodzi;
• madzi a mandimu - 10 ml;
• mafuta - 10 ml;
• zonunkhira, rosemary, katsabola - kulawa.

Zamasamba ndi ndiwo zamasamba ziyenera kutsukidwa bwino pansi pamadzi. Peel tomato, ayenera kuviikidwa mu chidebe cha madzi otentha kwa mphindi zisanu. Mnofu wa tsabola, wopatukana ndi njere ndi magawano, uyenera kudula mzidutswa tating'ono ting'ono. Mu chidebe cha blender muyenera kuwonjezera masamba odulidwa, mwakufuna - onjezerani katsabola katsabola, ndi rosemary. Muyenera kutsanulira zotsalazo - madzi a zipatso, mafuta, tsabola ndi mchere kuti mulawe. Amalandira 5 smoothies othandizira kuchepa thupi atha kutsanuliridwa mugalasi. Kusungunula madzi akumwa akumwa ndi madzi okwanira.

Gwiritsani ntchito: Amatsuka thupi la poizoni, ali ndi mphamvu zochepa, ndikudzaza kwakukulu.

Zikalori: 35 kcal pa 100 g ya mankhwala.

4. Smoothies wokhala ndi sipinachi komanso kabichi waku China

Zosakaniza zamagulu awiri:

• kabichi - 150 g;
• sipinachi - 100 g;
• nthochi - chidutswa chimodzi;
• kiwi - chidutswa chimodzi;
• madzi amchere, makamaka kaboni - 200 ml;
• madzi a mandimu - 1 tbsp;
• mbewu za fulakesi - uzitsine 1;
• uchi - 5 g.

Ndi kabichi waku China, muyenera kuchotsa masamba oyipa ndikuwatsuka, kuwadula bwino. Kutsukidwa pansi pa sipinachi yamadzi akuyenera kuyanika pa thaulo, kenako ndikuduladula tating'ono ting'ono. Chakumwa sichingagwiritsidwe ntchito masamba okha, komanso zimayambira zowonda. Kabichi ndi sipinachi ziyenera kudzazidwa mu chidebe cha gawo lachinayi la madzi, pang'onopang'ono kuwonjezera zina zonse kuti mupeze chisakanizo chofanana. Kiwi wosakanizidwa ndi nthochi amafunika kudula ndikuwonjezera kubiriwira.

Smoothies ochepetsa thupi amakhala ozizira komanso olemera, ngati muyika nthochi mufiriji. Pambuyo powonjezera madzi a mandimu, uchi ndi umuna wa fulakesi ziyenera kukwapula zosakaniza zonse. Chakumwa chitha kutumikiridwa mugalasi lowonekera, zokongoletsera, nthangala za zitsamba zoyenera. Kuchokera mu chiwerengero cha zigawozi mupeza ma servings awiri.

Gwiritsani ntchito: Zomwe zili ndi fiber yambiri yamasamba iyi zithandizira kuyeretsa thupi kuchokera ku poizoni, komanso, smoothie imakhala ndi michere yambiri ndi mavitamini.

Zikalori: 48 kcal pa 100 g ya mankhwala.

5. Imwani nettle

Zosakaniza zamagulu awiri:

• lunguzi - 1 gulu;
• kaloti - zidutswa ziwiri;
• lalanje - 1/2 gawo;
• madzi amchere - 100 ml;
• timbewu tonunkhira - 1 sprig;
• madzi oundana.

Kuchotsa lunguzi woyaka, masamba ake ayenera parboiled, ndiyeno muzimutsuka ndi madzi ozizira ndi youma ndi nsalu. Kaloti otsukidwa ayenera kupukuta ndi kudula. Magawo a kaloti, masamba a nettle ndi magawo a citrus ndi timbewu tonunkhira ayenera kuikidwa mu mbale ya blender ndikuwonjezera madzi. The analandira homogeneous misa kuti utakhazikika ndi ayezi ndi pogaya kachiwiri, ndiye kutsanulira mu galasi. Mwa chiwerengero cha mankhwala analandira 2 servings wa smoothie kuwonda. Kongoletsani mbaleyo ndi nthangala za sesame ndi fulakesi.

Gwiritsani ntchito: smoothie, kuchepa kwama calories kumathandizira kukhala ndi mafupa athanzi ndi minofu yolumikizana.

Zikalori: 35 kcal pa 100 g ya mankhwala.

6. Smoothies ndi adyo wamtchire

Zosakaniza zamagulu awiri:

• leek - gulu limodzi;
• nkhaka - chidutswa chimodzi;
• yogurt - 200 ml;
• mtedza - ma PC awiri;
• madzi a mandimu - 1 tbsp;
• mchere - kulawa.

Adyo wamtchire ayenera kutsukidwa ndi madzi kuti achotse madontho ndi chopukutira pepala, kenako manja agawike mzidutswa tating'ono ting'ono. Nkhaka ziyenera kuphwanyidwa mu makapu. Maso akhoza kuphwanyidwa mu chopukusira khofi. Mu mbale ya blender ndikutsanulira yogurt, kuwonjezera nkhaka, mtedza ndi chilombo adyo. Mulu wokwapulidwa umatha kukhala mchere ndikuwonjezera mandimu, kenako ndikuyambiranso. Malo omaliza omalizidwa kuti aziphikiridwira mu zikho zazing'ono. Kuchokera kuchuluka kwa zosakaniza kumapita 2 servings smoothies wamasamba.

ubwino: toning, kuyeretsa ndi maantimicrobial katundu.

Zikalori: 59 kcal pa 100 g ya mankhwala.

Mawotchi apamwamba kwambiri a 20 ochokera ma ruble 4,000

7. Smoothie wokhala ndi nkhaka ndi parsley

Zosakaniza za 1 kutumikila:

• parsley - gulu limodzi;
• nkhaka - zidutswa ziwiri;
• letesi - monga momwe mumafunira;
• tsabola wa tsabola ndi coriander - uzitsine.

Masamba osambitsidwa ayenera kudula mutizidutswa tating'ono ting'ono, parsley, nadzatsuka bwino ndi kuwaza. Zigawo zoponya mu blender, onjezerani coriander ndikusakanikirana kwa mphindi imodzi, pambuyo pake mutha kuwonjezera zakumwa ndi letesi, nthawi yambiri yopera ndikutsanulira mugalasi. Kukongoletsa malo omwera kwambiri amadyera ndi tsabola wofiira. Kutulutsa kwa zigawo zikuluzikulu za - 1 Cup.

Gwiritsani ntchito: gawo la masamba a smoothies amaphatikiza ma antioxidants ndi mavitamini, amathandizira kuchotsa zakumwa ku poizoni, kufulumizitsa kagayidwe kake.

Zikalori: 17 kcal pa 100 g ya mankhwala.

8. Smoothies nandolo ndi azitona

Zosakaniza za 1 kutumikila:

• nandolo wobiriwira (watsopano, zamzitini kapena mazira) - 50 g;
• nkhaka watsopano - 100 g;
• azitona zobiriwira - zidutswa 10;
• madzi a mandimu - 6 tbsp;
• mbewu za fulakesi - uzitsine.

Nkhaka ziyenera kutsukidwa pansi pa madzi, kudula muzidutswa tating'ono ting'ono. Nandolo zozizira ziyenera kusiyidwa kwa mphindi zisanu kutentha kwa chipinda, zamzitini ndi zatsopano zingagwiritsidwe ntchito mwachindunji. Nkhaka, nandolo ndi azitona (popanda miyala) ziyenera kuikidwa mu chidebe cha blender ndikuwonjezera madzi a mandimu, ndikugwedeza kwa mphindi imodzi. Kenako smoothie iyenera kutsanuliridwa mu galasi. Monga chokongoletsera mungagwiritse ntchito mphete ya nkhaka ndi azitona. Popeza chiwerengero cha mankhwala masamu 1 kutumikira masamba smoothies kuwonda.

Gwiritsani ntchito: amathandiza thanzi la minofu ndi mtima, kubweza ukalamba maselo thupi, amachotsa edema.

Zikalori: 47 kcal pa 100 g ya mankhwala.

9. Smoothies opangidwa kuchokera ku Masha

Zosakaniza zamagulu awiri:

• nyemba za mung zimamera - 40 g;
• letesi masamba - 70 magalamu;
• katsabola - 10 g;
• parsley - 10 g;
• nthochi - 260 g;
• uchi - 5 g.

Letesi, parsley ndi katsabola muzimutsuka pansi pamadzi, ziume ndi thaulo. Mu blender, ikani amadyera, utakula nyemba mung, magawo a nthochi odulidwa, uchi ndi madzi akumwa. Osakaniza osweka ayenera kutsanulira mu magalasi. Linanena bungwe la chakudya - 2 servings wa masamba smoothies.

Gwiritsani ntchito: amalepheretsa mafuta ochulukirapo kutengera poizoni, kumalimbitsa chitetezo cha thupi, kumathandizira kuwona bwino, kumakhazikika m'magazi.

Zikalori: 78 kcal pa 100 g ya mankhwala.

10. Smoothie ndi La Greek saladi

Zosakaniza zamagulu awiri:

• tomato - 200 g;
• nkhaka - 200 g;
• katsabola - mapiritsi awiri;
• maolivi - zidutswa 5;
• feta tchizi - 70 g;
• mafuta - 1 tsp

Masamba ayenera kutsukidwa pansi pa madzi othamanga, kudula mu zidutswa zing'onozing'ono. Mpeni akanadulidwa masamba ndi sliced ​​tomato, nkhaka ayenera anasamutsa mu chidebe cha blender, kuwonjezera tchizi ndi mafuta. Kumenya kwa mphindi imodzi. Kusakaniza komalizidwa kungathe kutsanuliridwa mu galasi, kukongoletsa ndi magawo a nkhaka zatsopano ndi masamba. Pa pamwamba chiwerengero cha mankhwala kunja 1 servings wa masamba smoothies.

Gwiritsani ntchito: Amadyetsa thupi ndi michere yamtengo wapatali yomwe imathandizira kubwezeretsa mphamvu mukatha kuchita masewera olimbitsa thupi.

Zikalori: 64 kcal pa 100 g ya mankhwala.

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