Iziphuzo ezingama-20 zezithelo nemifino ezibushelelezi zokwehlisa isisindo

Yemifino nezithelo smoothies - iyinqolobane yangempela yamavithamini namaminerali. Izithako eziyinhloko kuma-smoothie okupheka zisebenzisa izithelo, amajikijolo nemifino. Faka isiphuzo esijiyile neqhwa, iyogathi, uju, amantongomane, imifino nembewu.

Uhlobo lwe-cocktail eyi-cocktail lubandakanya imicu eqoshiwe enomthelela ekumungeni kwayo kalula, isuse ubuthi, igcine impilo yamathumbu.

Izithelo eziyi-10 eziphezulu zezithelo zokwehlisa isisindo

Sikunikeza ukukhetha kwama-smoothies wezithelo ahlukene akusiza ukuthi wehlise isisindo, ukhokhise umzimba wakho ngamavithamini futhi unikeze umuzwa wokugcwala. Ngaphezu kwalokho, ama-smoothies ayindlela enhle yokudla okulula ku-PP.

KONKE MAYELANA NOKondLA

1. I-Apple Smoothie enamawolintshi, ubhanana nama-cranberries

Izithako zokuphaka okungu-1:

• ubhanana - ucezu olukhulu olu-1;
• ama-apula - izingcezu ezimbili;
• i-orange - 1/2 izingcezu;
• cranberry - 50 g.

Ngaphambi langempela ukupheka smoothies for kwesisindo zonke izithelo kumele ibekwe esiqandisini ukuphuza kwavela epholile. Ehlutshiwe kanye nembewu yama-apula kufanele ichotshozwe zibe izingcezu ezincane. Ubhanana ungasikwa ube izindandatho. Kusuka kumawolintshi, susa ifilimu emhlophe bese ususa imbewu. I-Cranberry igeze kusengaphambili futhi yome. Hlanganisa zonke izithelo namajikijolo ku-blender ngejubane eliphezulu. Izithelo ze-smoothie ukuze uthele engilazini noma ingilazi yewayini, uhlobise ngama-cranberries. Umphumela ukhonza u-1.

Sebenzisa: kusiza ukususa uketshezi oluningi emzimbeni, kuthuthukisa umsebenzi wokugaya ukudla, kuthuthukisa ukuncipha komzimba, amathoni.

Ama-calories: 53 kcal nge-100 g yomkhiqizo ngamunye.

2. I-smoothie enelamula, ikhabe, i-mint kanye ne-lime

Izithako ze-2 servings:

• i-melon pulp - 250 g;
• lime - 1/4 ingxenye;
• ulamula - 1/2 ingxenye;
• uju - 5 g;
• i-mint - ama-sprigs ama-2;
• izingcezu zeqhwa.

Udinga ukugeza ikhabe kanye ezisawolintshi amanzi apholile ukukhulula imbewu ikhabe, usike inyama zibe izingcezu ezincane. Ukupholisa kuqala kwesithelo esivuthiwe efrijini. Susa imbewu kumcako kanye nelamula, ukuhlanza uginindela kusuka kumafilimu amhlophe. Beka yonke imikhiqizo ku-blender, engeza uju. Ngamahlamvu e-mint ahlanjululwe ngamanzi ahlanzekile, engeza amanye. Shaya ngamandla aphelele ukuze uthole inqwaba ye-homogeneous. Phuza uthele ezingilazini, engeza iqhwa, njengemihlobiso yokusebenzisa ilamula ne-mint. Kulezi zithako ezibaliwe kutholakala ama-servings angu-2.

Izinzuzo: kuqinisa uhlelo lwezinhliziyo, kunomphumela wokuvuselela umzimba, kuthuthukisa imizwa.

Ama-calories: 35 kcal nge-100 g yomkhiqizo ngamunye.

3. Ismoothie kabhanana namawolintshi abomvu.

Izithako zokuphaka okungu-1:

• amawolintshi egazi - izingcezu ezimbili;
• ubhanana - ucezu olu-1;
• ijusi le-orange - 50 ml;
• i-sweetener noma uju ukunambitha.

Ubhanana ohlutshiwe kufanele uqhekeke ube yizicucu eziningana. Amawolintshi ayahluba asikwe amasongo, imbewu isuswe kusetshenziswa ummese noma imfoloko. Ku-blender hlanganisa izithelo, engeza ijusi le-orange, shaya zonke izithako imizuzu emibili. Izithelo ezilungele i-smoothie uthele engilazini, ukuhlobisa ungasebenzisa indandatho ye-orange. Ezingxenyeni ezingenhla zezithako kutholakala ingxenye eyodwa.

Sebenzisa: kusiza ukunqoba ukucindezeleka, normalizes ushukela egazini ivikela isifo sesibindi.

Ama-calories: I-51 kcal nge-100 g yomkhiqizo (ngaphandle koju noma iswidi).

4. Ama-smoothies aluhlaza anezinyosi ne-kiwi

Izithako zokuphaka okungu-1:

• kiwi - 1 ucezu;
• ulamula - ukunambitha;
• i-mint - 10 g;
• iparsley - 10 g;
• amanzi - 100 ml;
• uju - ukunambitha.

Hlanza i-mint ne-parsley, hlanza iziqu ezivela emaqabungeni. Ukuhluza bese usika izingcezu ze-kiwi. Ulamula uthathe izingcezu. Beka esitsheni se-blender kiwi, imifino, izingcezu ezimbalwa zikalamula, uthele amanzi bese ufaka uju. Beat kuze bushelelezi. Thela i-smoothie yokwehlisa isisindo engilazini. Inani elingenhla lokudla okwanele ukupheka ingxenye eyodwa yesithelo sama-smoothies.

Izinzuzo: isiza ukuthuthukisa imetabolism nokusheshisa inqubo yokunciphisa umzimba, ikakhulukazi uma ukudla okunempilo kusiza ekuzivocavoca umzimba.

Ama-calories: I-23 kcal nge-100 g yomkhiqizo (ngaphandle koju noma iswidi).

5. I-Cranberry smoothie

Izithako ze-3 servings:

• isiraphu ye-cranberry - 200 ml;
• Ijusi le-Apple - 200 ml;
• ubhanana - ucezu olu-1;
• iyogathi ngaphandle ushukela - 100 ml;
• umhlabathi isinamoni - ukunambitha.

Ukulungisa isiphuzo kufanele uthele ku-blender ijusi le-apula kanye nesiraphu ye-cranberry. Sula ubhanana futhi usike izingcezu zabo, engeza endishini. Shaya zonke izithako kuze kube nokuvumelana kwamazambane abunjiwe. Thela i-yogurt ku-mass ephumela, uphonsa izinongo bese ushaya futhi. Khonza ama-smoothies ngezingilazi eziningi, uhlobise ngokuthanda kwakho. Okukhiphayo kungu-3 servings.

Sebenzisa: iqukethe inani elikhulu lezakhamzimba, alibangeli isisu esiswini, ilawula uhlelo lwehomoni.

Ama-calories: 49 kcal nge-100 g yomkhiqizo ngamunye.

6. I-Berry smoothie nge-honeysuckle

Izithako ze-4 servings:

• ubisi - 500 ml;
• i-honeysuckle - 300 g;
• umpe - izingcezu ezi-3;
• i-sweetener noma uju ukunambitha

Amajikijolo e-honeysuckle kufanele abe ukuhlunga, ukugeza ngaphansi kwamanzi agezayo ukuze ome kahle. Ama-nectarine ageziwe futhi omisiwe kufanele ahlutshulwe. Ngemuva kokukhipha amathambo, usike inyama ibe yizicucu. Fakwa esitsheni se-blender honeysuckle, ama-nectarines kanye ne-sweetener, bese uthela ubisi, ngaphambi kokufakwa esiqandisini. Shaya zonke izithako kuze kube yisisindo esifanayo phakathi kwemizuzu emibili. Ama-smoothies alungele ukwehla kwesisindo athululela ezingilazini, umkhiqizo wokudla - ama-servings ama-4.

Izinzuzo: normalizes metabolism, inomphumela we-tonic, iqeda ukukhathala.

Ama-calories: 50 kcal nge-100 g yomkhiqizo ngamunye.

Imifino nezithelo ezihamba phambili ezingama-20 eziphezulu ze-PP

7. I-Smoothie enamapentshisi noJasmine

Izithako ze-2 servings:

• UJasmine - 15 g;
• amanzi - 70 ml;
• iyogathi - 200 ml;
• ubhanana - ½ ingxenye;
• ipentshisi noma ingxenye ye-nectarine;
• uju - 10 g.

Ekuqaleni, kufanele upheke itiye noJasmine usebenzisa inani lamanzi elichaziwe imizuzu eyi-10. Sula ubhanana, uhlutshiwe, uthathe izingcezu. Geza amapentshisi, susa izikhumba, susa imbewu. Bekwa esitsheni sesithelo se-blender, itiye neyogathi, nyakazisa zonke izithako kuze kube bushelelezi. Njengesiphungumnandi kufanele ungeze uju, bese futhi, konke kushayiwe. Ama-Smoothies wokwehlisa isisindo, kuyinto efiselekayo ukukhonzwa ngengilazi, ukuhlobisa ukunambitheka kwakho. Leli nani lezithako lanele ukwenza ama-servings ama-2.

Izinzuzo: ithuthukisa ukugaya, iqinisa amasosha omzimba, amathoni awekho mabi kunekhofi yemvelo futhi ayikhulisi umfutho wegazi.

Ama-calories: 52 kcal nge-100 g yomkhiqizo ngamunye.

8. Ama-Smoothies anophayinaphu nomthena

Izithako zokuphaka okungu-1:

• umlimi - izingcezu ezimbili;
• uphayinaphu - 230 g.

Uthena, uthele amanzi afudumele bese ushiya efrijini ubusuku bonke. Uma kusengaphambili ukulungiselela isithako esinganikezwanga, izithelo ezomisiwe kufanele zisikwe zibe izingcezu eziningana, zifakwe esitsheni esincane bese uthela amanzi abilayo. Uzodinga imizuzu engaba ngu-15 ukuwagcwalisa ngomswakama.

Ukunqunywa kucezu lukaphayinaphu kufanele kuhlanzwe esikhunjeni bese kuthi okuqinile kusuka phakathi, inyama kufanele isikwe ibe yizicucu. Ukushintsha esitsheni se-blender prunes nophayinaphu. Isisindo esifanayo esiqotshiwe kufanele sithelwe engilazini, lapho ukhonza ungahlobisa ngeziqephu zezithelo noma amajikijolo. Of izingxenye kuvela 1 ukukhonza isiphuzo.

Izinzuzo: inezinto ezilwa nokuvuvukala, isiza ukugcina ukulinganisela koketshezi, inciphisa umfutho wegazi.

Ama-calories: 62 kcal nge-100 g yomkhiqizo ngamunye.

9. I-Smoothie yama-cherry plums, ama-plums kanye ne-yogurt

Izithako ze-2 servings:

• iplamu enkulu - izingcezu ezi-6;
• iplamu - izingcezu eziyi-6;
• iyogathi yemvelo - 300 ml;
• isinamoni yomhlabathi - 1 ingcosana.

Izithelo kufanele zigezwe, zinqunywe ngesigamu futhi zihlanze imbewu. Esitsheni se-blender uthele iyogathi, engeza ingxenye yesithelo nezinongo. Hlanganisa izithako kuze kube konke ukugaya. Izithelo ama-smoothies, uma ufisa, angadonsa ngesihlungo esihle bese ethela ezingilazini. Njengomhlobiso ungasebenzisa izingcezu zeplamu. Ukukhishwa kwenombolo ecacisiwe yezithako - izinkomishi ezi-2. Le yi-smoothie enhle yokwehlisa isisindo, elula futhi enomsoco.

Izinzuzo: ithuthukisa ukugaya, iqinisa imithambo yegazi, inomthelela wokuzivikela komzimba kanye ne-tonic emzimbeni.

Ama-calories: 52 kcal nge-100 g yomkhiqizo ngamunye.

10. Amagilebhisi ne-Apple smoothie ane-physalis

Izithako zokuphaka okungu-1:

• I-Apple - ucezu olu-1;
• Amajikijolo egolide - izingcezu ezi-5;
• amagilebhisi aluhlaza (angenambewu) - 100 g

Ama-apula kudingeka acwecwe, asuse umnyombo futhi asike izingcezu ezincane. Amagilebhisi, ahlanjwe ngamanzi agobhozayo, ahlukaniswe namahlumela. Ukuvula amakhethini futhi adabule amajikijolo. Faka ku-blender ama-apula, amajikijolo esithelo samagilebhisi nesimaragidu bese ugaya kuze kube bushelelezi. Thela engilazini esobala, uhlobise i-physalis evulekile. Kusuka ezingxenyeni ezilungiselelwe ukuthola ukukhonzwa okungu-1 kwama-smoothies ezithelo ezinamanzi namnandi.

Sebenzisa: isiza ukuthuthukisa ukugaya futhi ususe amakhilogremu athe xaxa.

Inani lekhalori: 42 kcal nge-100 g yomkhiqizo ngamunye.

Izindlela zokupheka eziyi-10 eziphezulu ze-smoothies yemifino

Ebusika, lapho kunokuhlukahluka okukhulu kwezithelo, shintshela kuma-smoothies yemifino. Azinaso okunomsoco futhi ziphilile.

1. Ama-Smoothies ane-broccoli

Izithako zokuphaka okungu-1:

• i-broccoli - 50 g;
• kiwi - izingcezu ezimbili;
• itiye eliluhlaza - ½ Indebe;
• imbewu yefilakisi - ½ tsp

Itiye eliluhlaza elibilisiwe kufanele lipheke imizuzu eyi-10 ekamelweni lokushisa, khona-ke kufanele lishiye efrijini ukuze lipholile. I-Smoothie ingasetshenziswa i-broccoli, entsha nebandayo. I-Broccoli iqaqa ama-inflorescence, ne-kiwi izithelo ikhasi. Izingcezu ze-kiwi ezisikiwe nama-florets e-broccoli kufanele achotshozwe ku-blender.

Thela itiye elihlaza ngesisefo bese uthela endishini kuzo zonke ezinye izithako. I-cocktail ephelile ingathululwa engilazini bese ufafaza imbewu yefilakisi. Inombolo eshiwo yemikhiqizo yanele ukulungisa ama-smoothies angu-1.

Inzuzo: kuvala isikhala sokushoda kwamaminerali namavithamini emzimbeni, ukoma nendlala ngemuva kokuzivocavoca ejimini, kuhlanza amathumbu kubuthi.

Ama-calories: 31 kcal nge-100 g yomkhiqizo ngamunye.

2. Isiphuzo esenziwe ngoqathe kanye nesithombo sebhitrudi

Izithako ze-2 servings:

• izimpande ze-beet - ½ ingxenye;
• izaqathe - izingcezu ezimbili;
• Ijusi le-Apple - 100 ml.

Esitsheni se-blender, kufanele uthele ijusi le-apula. Imifino okufanele ihlutshiwe, uthathe izingcezu ezincane, engeza endishini. I-sweetener ayidingeki, uma uthatha imifino emnandi neyomnandi ekuqaleni. Ngemuva kokugaya ngokuphelele zonke izithako, isiphuzo singathululelwa ezingilazini. Njengoba kunikezwe inani lemikhiqizo kwanele ukwenza izingxenye ezimbili.

Sebenzisa: isiza ngokuqwasha nokucindezeleka, ihlanza umzimba wobuhlungu, ithuthukise ibala.

Ama-calories: 38 kcal nge-100 g yomkhiqizo ngamunye.

3. Ama-Smoothies avela kutamatisi nopelepele

Izithako zokuphaka okungu-1:

• utamatisi - izingcezu eziyi-5;
• upelepele omnandi - ucezu olu-1;
• ijusi kalamula - 10 ml;
• amafutha omnqumo - 10 ml;
• izinongo, i-rosemary, i-dill - ukunambitha.

Imifino nemifino kufanele igezwe kahle ngaphansi kwamanzi agobhozayo. Ukuxebula utamatisi, kufanele bacwiliswe esitsheni samanzi abilayo imizuzu emihlanu. Inyama yopelepele, ehlukaniswe nembewu kanye nokwahlukanisa, kufanele isikwe ibe yizicucu ezincane. Esitsheni se-blender kudingeka ukwengeza imifino eqoshiwe, ngokuzithandela - engeza i-dill eqoshiwe ne-rosemary. Kufanele uthele izithako ezisele - ijusi lewolintshi, uwoyela womnqumo, upelepele nosawoti ukunambitha. Kutholwe ama-smoothies ama-5 wokuncipha kwesisindo angathululelwa engilazini. Ukunciphisa amanzi amaminerali aphuzwayo afanelekile namazuba weqhwa

Sebenzisa: ihlanza umzimba wobuthi, inenani lamandla aphansi, ngokugcwaliswa okuhle.

Ama-calories: 35 kcal nge-100 g yomkhiqizo ngamunye.

4. Ama-Smoothies anesipinashi kanye neklabishi lamaShayina

Izithako ze-2 servings:

• iklabishi - 150 g;
• isipinashi - 100 g;
• ubhanana - ucezu olu-1;
• kiwi - 1 ucezu;
• amanzi amaminerali, okungcono i-carbonated - 200 ml;
• ijusi kalamula - 1 tbsp;
• imbewu yefilakisi - 1 ingcosana;
• uju - 5 g.

Ngeklabishi lamaShayina, udinga ukususa amaqabunga amabi futhi uwahlanze, usike kahle. Ukugeza ngaphansi kwesipinashi samanzi okugelezayo kufanele komiswe ngethawula, bese ugaya ngesandla ube yizicucu ezincane. Isiphuzo singasetshenziswa hhayi amaqabunga kuphela, kodwa neziqu ezincane. Iklabishi nesipinashi kufanele kugcwaliswe esitsheni sengxenye yesine yamanzi, kancane kancane kungezwe okusele ukuthola ingxube eyodwa. I-kiwi ehlutshiwe nobhanana badinga ukusika bese bengeza ku-green mass.

I-Smoothies yokwehlisa isisindo izophola futhi icebe, uma ufaka ubhanana efrijini. Ngemuva kokufaka ijusi kalamula, uju kanye nesidoda sesikhunta kufanele kushaye zonke izithako Isiphuzo singanikezwa engilazini esobala, yokuhlobisa, imbewu yesame efanelekile. Kuleli nani lezinto kuzothola ama-servings ama-2.

Sebenzisa: okuqukethwe okuphezulu kwe-fiber kule smoothies yemifino kuzosiza ukuhlanza umzimba kubuthi, futhi, i-smoothie iqukethe amaminerali abalulekile namavithamini.

Ama-calories: 48 kcal nge-100 g yomkhiqizo ngamunye.

5. Phuza imbabazane

Izithako ze-2 servings:

• izimbabazane - isixha esisodwa;
• izaqathe - izingcezu ezimbili;
• i-orange - 1/2 ingxenye;
• amanzi amaminerali - 100 ml;
• i-mint - i-1 sprig;
• izingcezu zeqhwa.

Ukuqeda i-nettle evuthayo, amaqabunga ayo kufanele abiliswe, bese uhlanza ngamanzi apholile futhi wome ngendwangu. Izaqathe ezigeziwe kufanele zihlutshiwe futhi zisikwe. Izingcezu zezaqathe, amaqabunga e-nettle kanye nezingcezu ze-citrus kanye ne-mint kufanele zifakwe endishini ye-blender bese wengeza amanzi. I etholwe mass homogeneous ukuba selehlile nge ice futhi ugaye futhi, bese uthele ingilazi. Kule nombolo yemikhiqizo kutholakala ama-2 servings of smoothie yokulahlekelwa isisindo. Ukuhlobisa isidlo ngembewu ye-sesame nefilakisi.

Sebenzisa: i-smoothie, amakhalori aphansi asiza ukugcina amathambo aphilile nezicubu ezixhuma.

Ama-calories: 35 kcal nge-100 g yomkhiqizo ngamunye.

6. Ama-Smoothies anegalikhi yasendle

Izithako ze-2 servings:

• i-leek - i-1 bunch;
• ikhukhamba - 1 piece;
• iyogathi - 200 ml;
• ama-walnuts - ama-PC ama-2 .;
• ijusi kalamula - 1 tbsp;
• usawoti - ukunambitha.

I-garlic yasendle kufanele ihlanjululwe ngamanzi agelezayo ukuze isuse amaconsi ngethawula lephepha, bese izandla zihlukanise zibe izingcezu ezincane. Ikhukhamba kufanele lichotshozwe ezinkomishini. Ama-kernels angachotshozwa ku-grinder yekhofi. Endishini ye-blender ukuthulula iyogathi, engeza ikhukhamba, amantongomane nogalikhi wasendle. Inqwaba ephehliwe ingaba usawoti bese wengeza ijusi kalamula, bese ugovuza futhi. I-cocktail eqediwe ezokhonzwa ngezinkomishi zesabelo. Kusuka enanini elinikeziwe lezithako kuhamba ama-2 servings of smoothies yemifino.

Izinzuzo: i-toning, ukuhlanza kanye ne-antimicrobial properties.

Ama-calories: 59 kcal nge-100 g yomkhiqizo ngamunye.

Amawashi angama-20 aphezulu avela kuma-ruble angama-4,000

7. I-Smoothie enekhukhamba neparsley

Izithako zokuphaka okungu-1:

• iparsley - iqoqo elilodwa;
• ikhukhamba - izingcezu ezimbili;
• ulethisi - njengoba ufisa;
• umhlabathi upelepele kanye ne-coriander - ingcosana.

Ukhukhamba ogeziwe kufanele usikwe ube yizicucu ezincane, iparsley, ugeze kahle bese uwusika. Izingxenye zokuphonsa ku-blender, engeza i-coriander bese uxuba umzuzu owodwa, ngemuva kwalokho ungangezela isiphuzo nge-ulethisi, isikhathi esithe xaxa sokugaya uthele engilazini. Ukuhlobisa i-cocktail imifino emikhulu nama-red pepper flakes. Ukukhishwa kwezingxenye ze - 1 Cup.

Sebenzisa: ingxenye yama-smoothies yemifino afaka ama-antioxidants namavithamini, asiza ukusula isiphuzo kubuthi, asheshise imetabolism.

Ama-calories: 17 kcal nge-100 g yomkhiqizo ngamunye.

8. Ama-smoothies uphizi neminqumo

Izithako zokuphaka okungu-1:

• uphizi oluhlaza (okusha, okusemathinini noma iqhwa) - 50 g;
• ikhukhamba elisha - 100 g;
• iminqumo eluhlaza - izingcezu eziyi-10;
• ijusi kalamula - 6 tbsp;
• imbewu yefilakisi - ingcosana.

Ukhukhamba kufanele ugezwe ngaphansi kwamanzi agobhozayo, uthathe izingcezu ezincane. Ama-peas afriziwe kufanele ashiywe imizuzu emihlanu ekamelweni lokushisa, amathinini futhi amasha angasetshenziswa ngokuqondile. Ikhukhamba, uphizi kanye neminqumo (ngaphandle kwamatshe) kufanele kufakwe esitsheni se-blender bese ufaka ijusi lemon, uhlanza cishe iminithi elingu-1. Khona-ke i-smoothie kufanele ithululelwe engilazini. Njengomhlobiso ungasebenzisa indandatho yamakhukhamba neminqumo. Njengoba kunikezwe inani lemikhiqizo ebalwe ku-1 ukukhonza ama-smoothies yemifino yokulahlekelwa isisindo.

Sebenzisa: isekela impilo yemisipha nenhliziyo, inciphisa ukuguga kwamaseli omzimba, isusa i-edema.

Ama-calories: 47 kcal nge-100 g yomkhiqizo ngamunye.

9. Ama-Smoothies enziwe nge-Masha ahlumile

Izithako ze-2 servings:

• amahlumela we-mung - 40 g;
• amaqabunga ulethisi - 70 amagremu;
• idile - 10 g;
• iparsley - 10 g;
• ubhanana - 260 g;
• uju - 5 g.

Ulethisi, iparsley nedill hashaza ngaphansi kwamanzi agobhozayo, ome ngethawula. Ku-blender, beka imifino, kuhlume ubhontshisi we-mung, izingcezu zebhanana eziqoshiwe, uju namanzi okuphuza. Ingxube echotshoziwe kufanele ithelwe ezingilazini. Okukhiphayo kokudla - ama-servings ama-2 ama-smoothies yemifino.

Sebenzisa: inciphisa amafutha ngokweqile amunca ubuthi, aqinise umsebenzi wokuvikela umzimba, athuthukise amandla okubuka, aqinise izinga le-cholesterol egazini.

Ama-calories: 78 kcal nge-100 g yomkhiqizo ngamunye.

10. Smoothie isaladi La Greek

Izithako ze-2 servings:

• utamatisi - 200 g;
• ukhukhamba - 200 g;
• idile - amahlumela ama-2;
• iminqumo - izingcezu ezi-5;
• ushizi wokudla - 70 g;
• amafutha omnqumo - 1 tsp

Imifino kufanele ihlanjululwe ngaphansi kwamanzi agobhozayo, uthathe izingcezu ezincane. Ummese oqoshiwe imifino kanye notamatisi osikiwe, ukhukhamba kufanele adluliselwe esitsheni se-blender, engeza ushizi namafutha omnqumo. Shaya iminithi elingu-1. Ingxube eqediwe ingathululwa engilazini, ihlobise ngezingcezu zamakhukhamba amasha nemifino. Kule nombolo engenhla yemikhiqizo phuma ama-2 servings of smoothies yemifino.

Sebenzisa: wondla umzimba ngezakhamzimba ezibalulekile ezisiza ukubuyisa amandla ngemuva kokuzivocavoca.

Ama-calories: 64 kcal nge-100 g yomkhiqizo ngamunye.

Bona futhi:

• Ukuzivocavoca okuphezulu okungama-30 kwe-yoga kwempilo yangemuva
• Imishini yeCardio yasekhaya: ubuhle nobubi, izici