I-1. Oatmeal I-oatmeal ayikwazi ukudliwa kuphela, kodwa futhi idakwe. Thela ½ inkomishi ye-oatmeal ku-blender (ungasebenzisa futhi i-oatmeal esele) futhi uhlanganise nezithelo noketshezi oluthandayo. Ukuze uthole i-smoothie emnandi kakhulu ngenkathi ebandayo, uzodinga: ½ inkomishi ye-oatmeal, ubhanana ongu-1, isipuni esingu-1 sebhotela lamantongomane, ingcosana yesinamoni yomhlabathi, ubisi neqhwa. Hlanganisa zonke izithako ku-blender ukuze uthole ukuvumelana okufunayo futhi ujabulele.
2. Ikhukhamba Futhi nakuba kungase kubonakale kungavamile, ikhukhamba (ngenxa yokuqukethwe kwamanzi amaningi) iyisithako esihle sama-smoothies. Ungaxuba ikhukhamba elingu-1 (elihlutshiwe), amajikijolo aluhlaza afriziwe, ubisi lukakhukhunathi kanye nejusi kalamula (okungadluli isipuni esingu-1). Enye inhlanganisela engalindelekile: ikhabe ngekhukhamba nesipinashi - kuvela isiphuzo esinjalo esisha nesivuselelayo!
I-3. Ukwatapheya Ukotapheya unikeza ama-smoothie ukuthungwa okubushelelezi, okujiyile. Ukotapheya uyindlela enhle kunobhanana: Ama-smoothie kakotapheya anoshukela omncane, anothe nge-fiber, namafutha anempilo e-monounsaturated akugcina uzizwa ugcwele isikhathi eside. I-Milkshake enokwatapheya iyapholisa futhi iyaphumuza. Ithiphu: Ukwatapheya oqandisiwe wenza ama-smoothie abe mnandi. Sika ukwatapheya ube uhhafu, ubeke esitsheni esingangeni moya noma esikhwameni, bese usifaka esiqandisini izinsuku ezimbalwa. Ukuqandisa kuzonikeza isithelo ukuthungwa okwengeziwe nokuqina. Ukwenza i-smoothie, vele usebenzise isigamu se-avocado.
4. Itiye eliluhlaza okotshani Uma udinga ukudla okulula ukuze uvuke futhi usebenze ngokushesha, cabanga nge-smoothie yetiye elihlaza. Lokhu kutholakala okuhle kwesidlo sasemini. Ngeke nje itiye eliluhlaza likunike amandla e-caffeine, kodwa futhi lizokunikeza ama-antioxidants emvelo nezinye izakhi.
I-5. I-broccoli Ngiyazi kuzwakala kubi. Kodwa-ke, lolu hlobo lweklabishi luyathakazelisa ngoba lucebisa i-smoothie nge-calcium ne-fiber futhi ngesikhathi esifanayo akuphazamisi ukunambitheka kwesiphuzo nhlobo. Udinga kuphela inkomishi engu-½-1 yezimbali ze-broccoli ezintsha noma eziqandisiwe ukuze wenze isiphuzo. Nansi inhlanganisela enhle: 1 inkomishi yama-strawberry amasha noma afriziwe, 1 ubhanana oqandisiwe, ½ inkomishi ye-broccoli, kanye nesipuni esisodwa sebhotela lamantongomane.
Yiziphi izithako ezingalindelekile ozifaka kuma-smoothies? Umthombo: myvega.com Ukuhumusha: Lakshmi