Izi 3-Zosakaniza Dzungu Spice Smoothie Amakonda Monga Gawo Leni la Pie

Zamkati

• 3-Zosakaniza Dzungu Spice Smoothie
• Onaninso za

Aliyense amakonda kudana ndi zakumwa zonunkhira za maungu, koma ndi nthawi yoti mukumane ndi izi: Izi zonunkhira za lalanje, sinamoni sips zimafalitsa chisangalalo nthawi iliyonse yophukira ndipo, ngakhale ali ndi "zofunika", amatha kulawa kwenikweni chabwino.

Chifukwa chake nyengo ino, siyani malingaliro anu pakhomo ndikuyesani kukwapula izi zonunkhira dzungu zonunkhira, zopangidwa ndi Kim Rose, RDN, wazakudya m'nyumba wovomerezeka ku Splendid Spoon. Kaya ndinu gulu la PSL kapena mwakhala mukukuda, chakumwa chofanana ndi chitumbuwa chimakubzala mwamphamvu mumsasa wa maungu.

Zosakaniza zitatu zokha - madzi, dzungu puree, ndi zokometsera za dzungu zopanda mkaka - smoothie yotentha mtimayi imakhala yopanda mkaka komanso yodzaza ndi zakudya. Poyamba, dzungu limadzaza ndi vitamini A, michere yomwe imagwira ntchito yofunika kwambiri pakuthandizira kuwona bwino, kukhalabe ndi chitetezo chokwanira, komanso kuthandiza mtima, mapapo, impso, ndi ziwalo zina kugwira ntchito moyenera, malinga ndi National Institutes of Health. . Kuphatikiza kotala la chikho cha bevvie, mupeza 475 ma micrograms a vitamini A - pafupifupi 68% ya chakudya chovomerezeka, malinga ndi United States department of Agriculture. Kuphatikiza apo, sikwashi ya lalanje imawonjezera 1.5 magalamu a fiber - yomwe ili ndi matani athanzi, monga kusunga chimbudzi chanu nthawi zonse. Ngakhale magalamu angapowa amangopeza 5% yokha ya RDA ya michere, chakumwa chokoma chingakuthandizeni kuti muyandikire pafupi kuti mukwaniritse cholinga chanu cha tsiku ndi tsiku.

Chifukwa cha kuphweka kwa dzungu la smoothie, mulinso ndi zosankha zingapo kuti muzigwedezera bwino momwe ma tastebuds anu akuyenera. Kuti mupatse chakumwa champhamvu kwambiri cha zonunkhirazo, onjezerani dash kapena nutmeg, sinamoni, ginger, kapena cloves mu blender ndi zina zonse. Lowetsani muzakudya powonjezera zukini, sipinachi, kapena kolifulawa, kapena onjezerani zomanga thupi mwa kuwonjezera vanila mumaikonda kapena ufa wa protein wosakoma. Koposa apo, chotsani chophatikizira ndi kirimu wokwapulidwa, kukonkha kwa ma graham osweka, ndi chokoleti chosungunuka chakumwa chokoma kwambiri. Ndi smoothie-milkshake mash-up omwe simunadziwe kuti mukufunikira nyengo ino.

Koma monga momwe mwaphunzirira zaka zapitazo, maungu amzitini amayamba kuwuluka m'mashelufu am'magolosale pomwe tsamba loyamba limagwa. Chifukwa chake ngati mukufuna kukwapula smoothie yamatumba nthawi iliyonse kugwa, dzichitireni zabwino ndikukhalanso ndi zinthu zokwanira kuti mupange concoction wokoma nyengo yonse. Chikhulupiliro, ndiyofunika malo osungira nyama. (Chotsatira: Ma Pumpkin Mini Muffins Awa Ndi Chakudya Chokwanira Kwambiri)

3-Zosakaniza Dzungu Spice Smoothie

Amapanga: 1 smoothie

Nthawi yonse: 3 minitsi

Zosakaniza:

• 1 chikho chodzaza ndi ayezi
• 1/2 chikho madzi
• 1/2 chikho cha dzungu zonunkhira amondi zonona, monga Silk's (Buy It, $ 4, target.com) kapena Califia Farm's (Buy It, $ 5, target.com)
• 1/4 chikho cha puree, monga Libby's (Buy It, $ 2, target.com)

Mayendedwe:

• Ikani ayezi, madzi, zonunkhira za dzungu mkaka wa almond, ndi puree wa dzungu mu blender. Sakanizani mpaka yosalala, kutsanulira mu galasi, ndi kusangalala.

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