Smoothies, ayo mapepa haasi nzvimbo yekupedzisira muzvokudya uye kudya kunovaka muviri, yakagadzirirwa kubva kumuchero mutsva kana mazhenje, michero nemiriwo pamwe nekuwedzerwa kwemakaka, mukaka wakaviriswa uye zvimwe zvigadzirwa. Kunwa kwakanyanyisa kunogona kutora chingwa chamangwanani kana kudya kwemanheru, kuchizadza muviri nehuwandu hwevhitamini uye pasina kukuvadza chimiro.
How to prepare smoothies?
Zvibereko uye berry nemiriwo smoothies ndeyekutanga mapeji asingatsvaki kugadziriswa kwekugadzirira uye ruzivo rwakakosha. Kuva pedyo nemazano akakodzera nehuwandu hwakaenzana hwezvigadziriswa, uye pakuziva nguva dzinokosha dzekugadzirira doro, munhu wese achakwanisa kurarama nekuita.
- Kugadzirira smoothies kwekudya chamangwanani kana kuti kwekudya kwemanheru, unofanira kutanga utarisire kuvepo kwemahofisi e-blender, ayo anogona nyore kukunda kupisa zvikamu zvezvinwiwa kusvika pamucheka wakaoma.
- Mhete, michero kana miriwo inogona kutorwa mutsva kana mazaya, akavapikisa pamaminitsi gumi nemashanu mumamiriro ezvinhu.
- Hazvikurudzirwi kuwedzera zvinopfuura zvishanu kune zvinonwa.
- Kuongorora nekunakidzwa, zvinokosha kufunga nezvekuenderana kwezvinhu.
Banana smoothies
Inonyanya kuzivikanwa uye yakatsvaga-inotevera smoothies iri nyore mapeji nebhanana. Tsvina yebhanana inobatanidza zvakakwana nemabroki ose, michero uye kunyange nemiriwo nemiriwo. Iyi inotevera ndiyo nzira yakajeka yegadziriro yewaini inogona kushandiswa sechinhu chekutanga chekuenzanisa. Kuita kuti kushandiswa kwemukaka wemukombe wemombe kunwe kunogona kushandiswa nehuta kana konikoni mukaka.
Zvisungo:
- bhanana - 2 pieces;
- shuga kana uchi - 1-2 tbsp. makapu;
- mukaka - 1,5 magirasi.
Kugadzirira
- Zvitsva kana zvishoma zvishoma zvakasviba-zvakasvibiswa bhanana zvakakoshwa zvinowanikwa mu blender.
- Wedzera mukaka, sweetener uye shandurai chigadziro chekuita kuti zviri mukati zvive mumhando yakawanda yemakisi.
- Smoothies nebhanana inodururwa mugirazi uye pakarepo yakashandira.
Strawberry smoothies
Pasinei nechechi yakakurumbira berry smoothies. Kakawanda, kunwa kwakagadzirwa nemaswisiro, ayo kana achidikanwa, akawedzerwa ne raspberries, mabribheri kana mamwe majiro anowanikwa. Iyo yakarongeka inowanzotaurwa nemukaka kana kuti inotsiviwa nekrimu, yoghurt yakasikwa, juice. Sezvinotapira zvinoshandisa uchi, shuga, sirasi kana zvimwe zvinotapira. Paunenge uchishandisa berry rakachenwa kana michero yezvibereko, ice rinogona kuwedzerwa.
Zvisungo:
- Strawberry - 300 g;
- mukaka - 125 ml;
- shuga kana uchi (kusarudza) - kuravira;
- ice - 5 dice.
Kugadzirira
- Isa ma strawberry akagezwa uye akacheneswa sepals mu blender, achiwedzera mamwe majiro kana michero kana achida.
- Dururira mumukaka, sora masasa kuti unwe, gonhora ice uye upe zvinonhuwira kusvikira vashandura kuva nyoro yakachena.
- Kuputika smoothies ne strawberries mugirazi uye kushumira, kunongedza ruzivo rwezvibereko zvitsva.
Smoothies ne celery
Zvadaro, iwe unodzidza kuti ungaita sei smoothies kubva kune celery. Iyi inongova yekufungidzira pamusana pekuti vanhu vese havazofariri kunhuhwirira kwayo kunoshamisa. Zvisinei, kana uri kutsigira izvi kunze kwekusava nechokwadi kwose kwemiti inokosha, usapotsa mukana wekushandisa zvakanakira pfungwa yakarongwa yevhitamini inozorodza musanganiswa. Apple munyaya iyi inogona kushandiswa nekarroti, bhanana kana zvimwe zvinomera kana michero uye berry zvikamu zvinosarudza kubva
Zvisungo:
- tsanga dzewaini - 2 pcs;;
- maapuro - zvidimbu zviviri;
- kiwi chibereko - 2 pcs;;
- mvura kana juice - 0.5 cup.
Kugadzirira
- Ichenesa maapuro uye kiwi, cheka michero mu cubes uye uiise mu-blender's container.
- Wedzera akachekwa echero yakasvibiswa, uise mumvura uye uise zvinenge zviri mukati kusvikira wakasviba mashed.
- Zvibereko nemiriwo smoothies - mapoka anodikanwa kuti adzore pakarepo.
Smoothies ne kottage cheese
Kirasi inotevera ichakubatsira iwe kuti uone kuti ungaita sei smoothies kumba uye kuwedzerwa kottage cheese. Izvo zvinowanikwa zvinonaka kune zvakanyanya kune zvinovaka kune zvinongova zvibereko kana kuti zvinomera zvakasiyana, uye zvinogona kuva chingwa chakakwana chakazara, chikafu chinenge chichizadza muviri nemavithamini nesimba. Mukunwa, iwe unogona kuwedzera michina miviri yeainmeal yako yaunoda kana chero imwe yenyuchi-based based cereal, kana kupinda mune zvakagadzirirwa nutsani yemiti kana michero yakaomeswa.
Zvisungo:
- cottage cheese - 100 g;
- bhanki nemarangi - 1 chikamu chimwe nechimwe;
- uchi - 1 tbsp. spoon.
Kugadzirira
- Kunyoreswa uye kunamatwa mabhanana nemarangi emarangi anoiswa pamwe chete nekottage cheese kupinda muBelender's capacity.
- Wedzera uchi uye kurova zviri mukati kusvikira wakanyarara.
- Idya smoothies mushure mekugadzirira.
Smoothies with an apple
Apple smoothies ichava kutanga kukuru kune zuva revanhu vane chirwere cheshuga, kana kune avo vanoda kudya zvakanaka uye vane utano. Inwiwa yakagadzirirwa pasina kuwedzera shuga, uye kana ikadikanwa, inotapira neuchi chaihwo, iyo inongowedzera zvinyorwa. Ichinosimbisa uye kusimbisa kuvara kwekunwa chinamoni chinamambo, uye iwe unogona kugadzirisa mararamiki ayo kuburikidza nekushandisa mukaka wemafuta akasiyana-siyana kana kuitora ne yoghurt yepanyama pasina additives (cream).
Zvisungo:
- maapuro - zvidimbu zviviri;
- mukaka - 200 ml;
- uchi (kusarudza) - kuravira;
- sinamoni - 1-2 tsp.
Kugadzirira
- Maapulo akachekwa uye akachekwa akaiswa mu blender, kuwedzera uchi uye sinamoni kuti inwe, inwira mumukaka, geda.
- Apple smoothies ndiwo mapeji okutanga anodikanwa achida kutora mafungiro kuitira kuti arege kusvibisa zviri mukati megirazi.
Smoothies with cucumber
Vegetable smoothies inonyanya kudiwa muzvokudya zvinovaka muviri, sezvavanoita kuti muviri wose ucheneswe, kuora muviri uye kugadzirisa muviri. Misiyano yakakurumbira zvikuru pamusana wekomba, iyo inowedzera nemimwe yemiriwo kana michero uye berry zvikamu. Chero mishonga ipi zvayo inoshandiswa inogadzirisa inogutsa zvido zveumwechete inobatsira muviri chete.
Zvisungo:
- cucumber - 3 zvidimbu;
- maapulo kana kiwi - zvidimbu zviviri;
- mint - 3 matavi;
- mvura yakabikwa - 200 ml.
Kugadzirira
- Sungai makomkoro akagezwa, uise mu blender.
- Wedzera maapuro akakanganiswa uye akachekwa kana kiwi, maprogi eminiti, inyura mumvura uye inyore zviri mukati kusvikira mbatatisi yakasvibiswa yakawanikwa inowanikwa.
- Shumira kunwa mumagirazi mushure mekugadzirira.
Smoothies with avocado
Kunyanya kunyanzvi uye zvinoshamisa zvinonaka chibereko che smoothie newacado. Inwa yakagadzirwa nemabhanana kana maapuro, ne kiwi kana majiroji. Chero kusanganisa kuchawana vanoyemura uye kunongobatsira muviri chete. Zvimwe zvinoshandiswa zvinogona kuwedzerwa nemukaka we soy kana muvhu, yoghurt kana sezviri munyaya iyi, inowanzo kefir.
Zvisungo:
- ripe avocado - 1 pc.;
- bhanana - 1 pande;
- kefir - 300 ml;
- uchi - 1 tbsp. kapu kana kunwa;
- mint - 2 mashizha.
Kugadzirira
- Tsanangurira avocado, sorai maspp uye, pamwe chete nemabhanana, tumira kune blender
- Wedzera uchi uye yogurt, kanda mashizha mashizha uye shingai zviri mukati kusvikira vasvibiswa.
- Kana uchida, mu smoothies ne kefir unogona kuwedzera ice.
Smoothies nesipinashi
Kungofanana nedzimwe mimwe soroti smoothie inomwa nesipinashi ine maitiro akanaka kwazvo uye ine simba rinochenesa remuviri, richizadza naro nema vitamini anokosha uye zvinhu zvinobatsira. Mashizha anogona kubatanidzwa nemimwe miriwo kana kunyange michero, kuwana mukana kwete chete uye zvakanaka kuti uzvizorodze iwe pachako, asi unakidzwa nokunaka kwakanaka kwekunwa.
Zvisungo:
- masipinashi mashizha - 1 cup;
- bhanana - 1 pande;
- mukaka wemarumondi - 1 girazi.
Kugadzirira
- Yakashambwa uye yakaoma masipinashi mashizha anoiswa mu blender bowl, wedzera bhanana rakakanganiswa (rakanyanyisa.
- Dururira mumukaka wemukaka mumarimondi uye gadzirai zviri mukati kuitira kuti mbatata yakasvibiswa yakasviba inowanikwa.
- Shumirai kunwa nguva pfupi mushure mokubika, muchidira pamagirazi.
Smoothies with oatmeal
Kugadzirira kambani ye smoothies ne oatmeal, unogona kuva nechokwadi chokuti mutumbi uchawana mari inoshandiswa yesimba uye vivacity kwezuva rese. Kakawanda, kunwa kwakagadzirirwa nekubatanidzwa kwebhanana kana maapuro, kuabatanidza pakuda nemajikiro kana zvimwe zvingasarudzwa kubva. Zvakakosha kubhadhara croup kutanga, sezvinodiwa nemirayiridzo iri pamapuranga, uchishandisa chikamu chemvura inopisa kana mukaka wakatsvaira uye chete unoshandisa iyo kuti unwe.
Zvisungo:
- oat flakes - 2 tbsp. makapu;
- bhanana - 1 pande;
- orange, mandarin kana michero - kuravira;
- nouchi, kuti araye;
- yemuga yogurt - 150 ml.
Kugadzirira
- Pakugona kwechigadzirwa nzvimbo iyo yakarohwa yakarohwa oatmeal, maarangi, achivhenekera mafirimu machena kana michero, uchi uye yogurt.
- Ita smoothies ne oatmeal uye bhanana kusvikira yakanyorova.
- Dururirai zvinwiwa pamusoro pegirazi uye pakarepo mushumire.