Smoothies 5 Yotsekemera yokhala ndi masamba obisika

Zamkati

• Honeydew, Mint, ndi Baby Bok Choy Smoothie
• Peyala, Berry, ndi Swiss Swiss
• Wosalala Smoothie
• Mwana Kale Piña Colada Smoothie
• Chakudya cham'mawa Cham'mawa Smoothie
• Mint Chocolate Chip Smoothie
• Onaninso za

Mumachipeza: Muyenera kudya masamba obiriwira. Adzaza ndi mavitamini ndi mchere, amapindulitsa khungu lililonse m'thupi lanu, amawopsyeza matenda kuti asaganize zokupatsirani, angakupangitseni kuwoneka achichepere, ndipo ndi otsika kwambiri.

Koma msungwana amatha kudya masaladi ochuluka kwambiri komanso amadyera masamba, ndipo tchipisi tomwe timapanga tokha timakhala tovuta kukhala bwino. Chifukwa chake tsambulani masamba ena mumaphikidwe anu ndikupanga kale smoothie kapena zina zotero.

Chinsinsi chake ndikugwiritsa ntchito ana amadyera, omwe ali ndi michere yonse ya anzawo achikulire koma okhala ndi mawonekedwe owoneka bwino. Popeza amapukutira bwino bwino, maphikidwewa amagwiranso ntchito ndi masamba amwana, choncho yesani ndikusangalala. Mukhala ndi theka la nyama zokhazokha mu smoothie iliyonse-osalawa konse!

Honeydew, Mint, ndi Baby Bok Choy Smoothie

Kukoma kwamphamvu kwa timbewu timeneti kumaphimba kukoma kwa bok choy, zomwe zimapangitsa kuti pakhale mavwende okoma, otsitsimula komanso okoma kozizira.

Amatumikira: 1

Zosakaniza:

Makapu awiri achisanu

6 timbewu timbewu

1 chikho chodzaza mwana bok choy

1 mpaka 1 1/2 makapu madzi osefedwa ozizira (yambani ndi chikho chimodzi ndikuwonjezeranso ngati mukufuna smoothie yocheperako)

Supuni 1 hemp mapuloteni ufa (ngati mukufuna)

Mayendedwe:

Sakanizani zosakaniza zonse mu blender ndi kusakaniza mpaka yosalala.

Zakudya zopatsa thanzi potumikira: Ma calories 162, 1.5g mafuta (0g saturated), 35g carbs, 6g protein, 6g fiber, 116mg sodium

Peyala, Berry, ndi Swiss Swiss

Wosalala Smoothie

Ngati simukukonda nthochi kapena peyala, mapeyala amatha kupanga ma smoothies odabwitsa modabwitsa, ndipo mbewu zina za chia (zomwe zimakhala ndi gelatinous mumadzimadzi) apa zimapangitsa kapangidwe kake kukhala kosalala kwambiri.

Amatumikira: 2

Zosakaniza:

1 mapeyala akulu akulu kapena awiri ang'onoang'ono, odulidwa ndi odulidwa

1 chikho chodzaza kwambiri mwana waku Switzerland chard

1 chikho chosakoma mkaka wa amondi

1/2 chikho cha zipatso zachisanu (monga blueberries, raspberries, ndi mabulosi akuda)

1/2 supuni ya supuni ya mbewu za chia

Supuni 1 hemp ufa (mwakufuna)

Mayendedwe:

Phatikizani zopangira zonse mu blender ndikuphatikizira mpaka zosalala.

Zakudya zopatsa thanzi potumikira: Makilogalamu 127, mafuta 3g (0g saturated), 24g carbs, 3.5g mapuloteni, 7g fiber, 130mg sodium

Mwana Kale Piña Colada Smoothie

Mtundu wobiriwira wobiriwira wakale wa smoothie umakoma ngati chakumwa chakumalo otentha koma ndibwino kwambiri kwa thupi lanu chifukwa cha zowonjezera zowonjezera komanso shuga wopanda chilengedwe koma chochepa ma calories. Ngati itatha 5 koloko madzulo, pitirizani kuwonjezera ramu ngati mukufuna.

Amatumikira: 2

Zosakaniza:

Makapu awiri baby kale

2 1/2 makapu akanadulidwa unsweetened mazira chinanazi

Supuni 2 za mbewu za chia

Makapu atatu mkaka wosalala wopanda kokonati (monga So Delicious) kapena madzi a coconut (mkaka wa kokonati umapanga smoothie wonenepa)

1/2 chikho cha tchipisi cha kokonati chosakoma kapena ma flakes (mwakufuna)

Mayendedwe:

Phatikizani zopangira zonse mu blender ndikuphatikizira mpaka zosalala.

Zakudya zopatsa thanzi potumikira (zopangidwa ndi mkaka wa kokonati): Ma calories 293, mafuta 11g (6.5g saturated), 50g carbs, 5g protein, 9g fiber, 55mg sodium

Chakudya cham'mawa Cham'mawa Smoothie

Zokwanira m'mawa mukamafuna kuwonjezera mphamvu, chakumwa chakumwa chonunkhira cha nthochi chimakhala ndi mavitamini, michere, ndi mafuta athanzi ochokera kuzinthu zonse.

Amatumikira: 2

Zosakaniza:

1 nthochi

1 avocado

1 chikho chosakaniza ndi mazira a blueberries, kuphatikizapo zokongoletsa (mwakufuna)

1/2 nkhaka yosenda

Supuni 1 ya ufa wa hemp (ngati mukufuna)

1 chikho chosakoma mkaka wa amondi

1 dash sinamoni

Supuni 1 supuni ya vanila

Makapu awiri odzaza sipinachi ya mwana

Mayendedwe:

Phatikizani zopangira zonse mu blender ndikuphatikizira mpaka zosalala. Kokongoletsa ndi ma blueberries owonjezera, ngati mukufuna.

Zakudya zopatsa thanzi pakudya: 306 calories, 17g mafuta (2g saturated), 37g carbs, 6g mapuloteni, 13.5g fiber, 137mg sodium

Mint Chocolate Chip Smoothie

Nayi cholowa chokoma komanso chathanzi choloweza m'malo mwa okonda chokoleti cha timbewu ta ayisikilimu. Wolemera komanso wandiweyani chifukwa cha avocado, mtundu wowoneka bwino wa masamba a khola amangopangitsa kuti ziwoneke ngati zonunkhira bwino, ndipo cocoa nibs-chokoleti m'njira yake yoyera-zimakupatsani zomwe mumalakalaka.

Amatumikira: 2

Zosakaniza:

Supuni 4 za ufa wa hemp (ngati mukufuna)

Makapu awiri baby collard amadyera

Masamba 10 mpaka 12 timbewu tonunkhira

Supuni 2 supuni ya vanila

2 makapu mkaka wa amondi wopanda shuga kapena soya

2 supuni yaiwisi uchi

1/2 peyala

Supuni 2 zakoka cocoa yaiwisi

Mayendedwe:

Phatikizani zopangira zisanu ndi ziwiri zoyambirira mu blender ndikuphatikizira mpaka zosalala. Onjezani cacao nibs ndikusakaniza kwa masekondi 10 mpaka 15 mpaka atakhala tinthu tating'onoting'ono.

Zakudya zopatsa thanzi pakudya: 338 calories, 18g mafuta (4.5g saturated), 34g carbs, 11g mapuloteni, 12g fiber, 192mg sodium

Onaninso za