Smoothie ndichakumwa chofananira komanso chophatikizana chomwe chimapangidwa mu blender kuchokera ku zipatso ndi ndiwo zamasamba zosiyanasiyana, nthawi zina ndikuwonjezera zina (mkaka, phala, uchi).
Smoothies amapangidwa musanamwe mowa, apo ayi zinthu zonse zopindulitsa zimatayika ndipo kukoma kumasiyana mosiyanasiyana. Chakumwachi ndi chothandiza kwa anthu azaka zosiyanasiyana ndi akatswiri, makamaka chakumwa choledzeretsa ndichodziwika bwino kwa othamanga.
Munkhaniyi, tiwona zaubwino wa othamanga, komanso kugawana maphikidwe odziwika bwino popanga zonunkhira bwino.
Ubwino wathanzi la smoothies kwa othamanga
Kawirikawiri othamanga amadya smoothies pachakudya cham'mawa, chifukwa ndimalo ake oyenera, omwe ali ndi mavitamini ndi michere yambiri. Sikoletsedwa kumwa smoothies nkhomaliro ndi chakudya chamadzulo, chifukwa muthanso kuchotsa makilogalamu angapo.
Ubwino wathanzi la smoothies:
- Ntchito imodzi ya smoothies imakhala ndi mlingo wa mavitamini ndi michere tsiku lililonse. Mlingo uwu sudyeka nthawi zonse ndi munthu chifukwa chosowa mwayi kapena chikhumbo. Chakumwa chitha kukhala chotukuka chathanzi ngakhale panjira kapena kuntchito, komwe kulibe mwayi wodya zakudya zoyenera.
- Chifukwa chogwiritsa ntchito ma smoothies, munthu alibe chidwi chodya maswiti, zomwe ndizofunikira kwa othamanga. Kuphatikiza apo, kuchuluka kwama calories kumakopa anthu ambiri omwe akufuna kuonda.
- Ntchito yam'mimba imakhala yachibadwa, yomwe imabwezeretsedwanso chifukwa cha fiber komanso zinthu zina zofunika.
- Kubwezeretsa minofu itatha maphunziro a nthawi yayitali.
- Imalimbitsa chitetezo chamthupi, chomwe chimakupatsani mwayi wotsutsa chimfine ndi ma virus.
- Zimathandizira zochitika zamaubongo.
- Amatsuka thupi ndi poizoni yemwe alipo kale.
Maphikidwe abwino kwambiri a othamanga
Palibe ma comrade okoma ndi utoto, koma mndandanda wa maphikidwe uli ndi zakumwa za mavitamini zokha zomwe sizingasiyiretu chidwi chilichonse.
Banana, apulo, mkaka
Pophika, timafunikira zinthu zomwe zili pamwambazi:
- Nthochi 1;
- Maapulo awiri apakatikati
- 250 g mkaka.
Njira yophikira:
- Maapulo ayenera kusenda ndikuchotsa mbewu, kenako nkuchepetsedwa ndikuyika blender;
- Peel nthochi ndikuwonjezera ku apulo, kumenya zonse bwinobwino ndi blender;
- Gawo lomaliza ndikuwonjezera mkaka kuti muchepetse boma la mushy.
Chinsinsichi chili ndi zowonjezera. Chifukwa chake, pachakudya chomwe mungapereke, mutha kugwiritsa ntchito mphindi 5 kuchokera ku 50 mpaka 100 rubles.
Apple, karoti, ginger
Chakumwa chosavuta koma chowala komanso chopatsa thanzi chomwe chingapangidwe mu mphindi 10 zokha.
Izi zimafuna:
- 1 apulo wamkulu;
- 1 karoti wamkulu, makamaka yowutsa mudyo;
- G g 20;
- 200 ml ya tiyi wobiriwira yemwe mulibe zipatso;
- Supuni 1 uchi. Ngati uchi umasungidwa, ndiye kuti uyenera kusungunuka tiyi wofunda.
Momwe mungaphike:
- Peel apulo ndikuchotsa nyembazo;
- Peel ndi kudula kaloti ndi ginger m'magulu ang'onoang'ono, kenako tumizani kwa blender;
- Onjezani tiyi ndi uchi pamenepo, kenako sakanizani bwino.
Tikulimbikitsidwa kuwonjezera madontho pang'ono a mandimu kuti muwonjezere kukoma kowala.
Peyala, peyala
Chakumwa chobiriwira m'malo mwa mawa chidzakuthandizani kuti mukhale ndi thanzi labwino ndikukhutitsa thupi ndi mavitamini.
Zosakaniza:
- 1 wowuma peyala;
- 1 peyala;
- 150 ml ya mkaka;
- uchi kulawa.
Chinsinsi:
- Peel peyala ndi peyala ndikuchotsa zomwe zili mkatimo, gawani mzidutswa tating'ono ndikutumiza kwa blender;
- Onjezerani mkaka ndi uchi kuti mulawe.
Chinsinsichi sichovuta, koma kuphatikiza kwa zosakaniza kudzakudabwitsani.
Mint Rice Smoothie
Tiyenera kutero:
- Gulu laling'ono la timbewu tonunkhira ndi sipinachi;
- Nthochi 1;
- Supuni 4 za mpunga;
- Supuni 1 supuni ya fulakesi
- Madzi.
Sakanizani zosakaniza zonse mu blender, pang'onopang'ono onjezerani madzi kuti muchepetse kusasinthasintha.
Mpumulo wa smoothie
Ludzu lothetsa chilimwe smoothie limapangidwa kuchokera:
- 50 g (yamatcheri, strawberries, raspberries, blueberries)
- 150 g yogurt;
- 4 madzi oundana.
Kuphika;
- Chotsani mafupa ku yamatcheri ndikutumiza kwa blender. Pambuyo pake, onjezerani zipatso zotsala ndi zipatso, ndikupera zonse bwinobwino;
- Kenaka yikani mkaka ndikusakaniza bwino.
Chakumwa choyenera ndi chokonzeka, ngati chingatenthedwe msanga, onjezerani madzi oundana, izi zimaziziritsa.
Currant smoothie ndi mkaka wowotcha wophika
Kuphika kumafuna kokha:
- 200 g wakuda currant, wofiira sangagwire ntchito iyi;
- 200 ml ya mkaka wowotcha wowotcha;
- Uchi supuni 1.
Njira yophikira:
- Menya currants ndi uchi ndi blender, ndikutsanulira mu mbale;
- Onjezani mkaka wophika wothira ndikusakaniza bwino.
Mkaka wophika wofufumitsa pankhaniyi safunika kuwonjezerapo kwa blender, chifukwa uli ndi mawonekedwe okhwima kale.
Chakumwa cha sitiroberi
- 100 g ayisikilimu;
- 200 g strawberries;
- 200 ml ya mkaka.
Poyamba, strawberries ndi ayisikilimu amaphatikizidwa mu blender. Kenaka yikani mkaka ndikusakaniza bwino. Kukoma kwake ndi kolemera komanso kosakhwima kwambiri.
Smoothie ndi chakumwa choyenera chomwe chimakhala chosavuta kukonzekera ngakhale mayi wapabanja woyambira kumene. Koma, monga mbale ina iliyonse, pali malamulo, zomwe muyenera kutsatira kuti mukonzekere zakumwa zolondola komanso zopatsa thanzi:
- Kusasinthasintha kuyenera kukhala kokulirapo, ndichifukwa chake muyenera kusamala ndi madziwo;
- Shuga wokhazikika ayenera kusinthidwa ndi uchi kapena madzi;
- Kuti muwonjeze kukoma, onjezerani madontho pang'ono a mandimu ku smoothie yomalizidwa;
- Osasakaniza masamba ndi zipatso zonse zomwe zili mnyumba kukhala chimodzi. Pokonzekera bwino, mitundu 5 idzakhala yokwanira;
- Kuwonjezera zipatso ndi ndiwo zamasamba ziyenera kukhala zomveka ndipo siziyenera kuwonjezeredwa ku kiwi kapena chakumwa cha mkaka wa lalanje konse. Kuphatikizaku sikungopatsa kukoma kokha, komanso kuchepetsa kufunika kwa chakumwa.
Ndi malamulowa omwe angakuthandizeni kukonzekera smoothie yabwino yomwe ingakuthandizeni kupambana chifukwa cha zinthu zake zopindulitsa ndikuchepetsa kuchuluka kwa mapaundi owonjezera.
