Smoothies ndizovala zosiyanasiyana, zomwe zimabwera m'njira zosiyanasiyana: zipatso, mabulosi, mkaka. Iyi ndi njira yabwino kwambiri yosungira mavitamini ndi kufufuza zinthu, kuti aziteteza chitetezo chosavuta, chotchipa, komanso chofunika kwambiri, njira yachirengedwe.
Anthu ambiri otchuka, makamaka omwe amalema thupi kapena amakhala ndi moyo wathanzi, ndiwo masamba smoothies - zakumwa zosapsa, zomwe zimapindulitsa kwambiri.
Palibe mfundo zowonjezeramo kupanga zakumwa zowonongeka - nthawi zina mkaka ndi mkaka zimagwiritsidwa ntchito pa zakumwa, nthawi zina zimakonzedwa chifukwa cha madzi kapena tiyi, madzi amchere. Zipatso ndi ndiwo zamasamba nthawi zina zimachotsedwa, ndipo nthawi zina zimasakanizidwa ndi osapatsa. Konzani smoothies kuchokera ku zipatso, ndiwo zamasamba ndi zipatso, komanso kuchokera kukolola kuti mugwiritse ntchito - Monga zowonjezera zowonjezera zingathe kuchita mtedza, uchi, zonunkhira ndi zokometsera, chinthu chachikulu - kugwirizana kwa zosakaniza. Palibe maphikidwe khumi ndi awiri, momwe mungakonzekere smoothies kunyumba, motsogoleredwa ndi kukoma kwanu ndi malingaliro anu, mukhoza kukhala ndi zosankha zatsopano. Musaope kuyesa.
Chomwe chimakondweretsa chakumwa ichi ndi chomwe chimasiyanitsa ndi zozizwitsa zina za zipatso ndi ndiwo zamasamba. Popeza kuti zigawo zazikulu za smoothies zimasandulika kukhala purees, ndipo sizimapangidwira madzi, kapangidwe ka zakumwa kameneka kamakhala kochepa, kobiri, ndipo popeza zipatso zonse ndi masamba sizingapangidwe mofanana, zakumwa zimakhala zosapangidwe. Komabe, izi ndi zokongola za smoothies.
Akuuzeni momwe mungapangire smoothies kunyumba. Kuti muchite izi, mudzafunika blender, chopper kapena chipangizo china chomwe chingathandize kuti zowonjezera zikhale zoyera. Ngati zipatso ndi zipatso zili zofewa, mungagwiritse ntchito tolter, kapena muzipaka zitsulo pogwiritsa ntchito sieve. Choyamba, timapereka zosankha zochepa kwambiri.
Berry chilimwe smoothies
Zosakaniza:
- chitumbuwa - manja awiri;
- strawberries (mukhoza kugwiritsa ntchito strawberries) - ½ chikho;
- rasipiberi - ochepa;
- wokondedwa akhoza - 1 tbsp. supuni;
- mkaka wonse wa pasteurized - 1 galasi.
Kukonzekera
Tidzasankha zipatso, kusamba bwino m'madzi ozizira, tidzasiyanitsa yamatcheri kuchokera petioles, strawberries ndi raspberries - ngati n'koyenera - kuchokera masamba. Mulole zipatsozo zikhale bwino, chifukwa izi timaziika pa chovala choyera. Kenaka, timatsanulira yamatcheri mu blender ndi pee, ndipo tsukani strawberries ndi raspberries kupyolera mu sieve kuti mbewu zisalowe mudyerero. Sakanizani mabulosiwo misa, kuwonjezera uchi, kutsanulira mkaka ndi whisk. Mukhoza kumwa nthawi yomweyo, koma mukhoza kukhumudwa.
Kuti muwonjezere kalori zakumwa zakumwa, mwachitsanzo, ngati chakudya cham'mawa cham'mawa, koma musamavulaze chiwerengerocho, tiwonjezere oat flakes. Tidzapeza awiri mu umodzi: mbewu zonse ndi zipatso. Mwa njira, m'malo mwa oatmeal, mukhoza kugwiritsa ntchito tirigu, mbewu zina.
Smoothies ndi oatmeal
Zosakaniza:
- Flakes "Hercules" - 4 tbsp. makuni;
- yogolo lakumwa wosasakaniza, mungathe kudzikonza - galasi imodzi;
- zipatso (mwa nyengo) - 1 galasi;
- maluwa okongola - 1 tbsp. supuni.
Kukonzekera
Malakiki ndi chopukusira khofi timakhala ufa, timapukuta zipatso ndi chithandizo cha sieve kapena kukhala oyera. Sakanizani zitsulo zonse, whisk ndi kumwa pomwepo. Zakudya zakudya zoyenera za vitaminizi zimakupatsani mphamvu zambiri komanso zokondweretsa tsiku lonse.
Fruity smoothies ingapangidwe kuchokera ku chigawo chimodzi. Mwachitsanzo, nthata yokhala ndi zakudya zokoma ndi zokoma za banki.
Banana smoothies
Zosakaniza:
- ma yogurt amoyo osakwanira - 200 ml;
- nthochi yakucha - 1 pc.
Kukonzekera
Ingomenyana ndi nthochi yokometsetsa ndi yogurt ndi kusangalala. Mmalo mwa yogurt, mukhoza kugwiritsa ntchito mkaka, kefir.
Smoothies ya kiwi
Zosakaniza:
- kiwi wofewa, kucha - 2 ma PC.;
- mkaka - 1 galasi;
- wokondedwa - 1 tsp.
Kukonzekera
Timatsuka kiwi, tiyambe kukhala oyera, tiyizeni mkaka, kuwonjezera uchi, whisk. Timakongoletsa ndi kiyi.