Maphikidwe a Smoothie Slimming - Kodi Smoothie ndi Chiyani, Amapangidwa Bwanji?

Smoothie ndi chimodzi mwa zakumwa zomwe zangolowa kumene m'miyoyo yathu. Zakumwazi, zomwe mungathe kukonzekera kunyumba, zimagulitsidwanso mu mawonekedwe a botolo. Koma ma smoothies opangidwa kunyumba amakhala athanzi. Mutha kugwiritsa ntchito zosakaniza zilizonse zomwe mukufuna malinga ndi kukoma kwanu. Chofunika kwambiri ndi chakuti zimathandiza kuchepetsa thupi. Ndi zakudya komanso kukoma kwake, ma smoothies amakuthandizani kuti muchepetse thupi mukakumana ndi zosowa zanu zatsiku ndi tsiku. Ngati mukufuna kupindula ndi zakumwa za smoothie kuti muchepetse thupi, maphikidwe ochepetsetsa a smoothie omwe ndikupatsani adzakhala othandiza kwambiri.

Kodi Smoothie ndi chiyani?

Smoothie ndi chakumwa chokhuthala, chofewa chosakanikirana ndi zipatso, ndiwo zamasamba, timadziti, yogati, mtedza, mkaka kapena mkaka wamasamba. Mukhoza kuphatikiza zosakaniza malinga ndi kukoma kwanu.

Momwe Mungapangire Smoothie

Ma smoothies opangidwa kunyumba kapena ogulidwa m'sitolo amapangidwa pophatikiza zinthu zosiyanasiyana. Zosakaniza zomwe zimagwiritsidwa ntchito kwambiri muzakumwa za smoothie ndi:

• Zipatso: Strawberry, nthochi, apulo, pichesi, mango ndi chinanazi

• Masamba: Kabichi, sipinachi, arugula, udzu wa tirigu, micro greenery, mapeyala, nkhaka, beetroot, kolifulawa ndi karoti

• Mtedza ndi mbewu: Mafuta a almond, batala wa mtedza, mafuta a mtedza, mafuta a mpendadzuwa, njere za chia, mbewu za hemp, ndi mbewu za fulakisi.

• Zitsamba ndi zonunkhira: Ginger, turmeric, sinamoni, ufa wa kakao, parsley ndi basil

• Herbal supplements: Spirulina, mungu wa njuchi, ufa wa matcha, ufa wa puloteni, ndi mankhwala owonjezera a vitamini kapena mchere

• Madzi: Madzi, madzi, madzi a masamba, mkaka, mkaka wamasamba, tiyi wa ayezi ndi khofi wa mowa wozizira

• Zotsekemera: madzi a mapulo, shuga, uchi, madeti odulidwa, madzi amadzimadzi, stevia, ayisikilimu ndi sherbet

• Zina: Cottage tchizi, vanila kuchotsa, oats

Mitundu ya Smoothie

Zakumwa zambiri za smoothie zimagwera m'magulu awa:

• Fruit smoothie: Monga momwe dzinalo likusonyezera, mtundu uwu wa smoothie nthawi zambiri umapangidwa kuchokera ku chipatso chimodzi kapena zingapo zosakaniza ndi madzi, madzi, mkaka kapena ayisikilimu.

• Green smoothie: green smoothie, masamba obiriwira masamba Amapangidwa posakaniza zipatso ndi madzi, madzi kapena mkaka. Ngakhale kuti nthawi zambiri amapangidwa ndi ndiwo zamasamba, zipatso zimatha kuwonjezeredwa kuti zikhale zokoma.

• Mapuloteni a smoothie: Zimapangidwa ndi zipatso kapena ndiwo zamasamba ndi gwero la mapuloteni monga madzi, yoghurt, kanyumba tchizi, kapena mapuloteni ufa.

Ubwino wa Smoothie

• Ndi gwero la antioxidants.
• Amachulukitsa kadyedwe ka zipatso ndi ndiwo zamasamba.
• Amapereka kudya kwa fiber tsiku lililonse.
• Zimathandiza kuchepetsa thupi.
• Zimapereka kulimba.
• Imakwaniritsa zosowa zamadzimadzi.
• Imathandiza chimbudzi.
• Imalimbitsa chitetezo chokwanira.
• Imawongolera khungu.
• Zimatsimikizira kuchotsedwa kwa poizoni.
• Imalimbitsa thanzi la mafupa.
• Imasunga shuga m'magazi.
• Imayendetsa bwino ntchito ya mahomoni.

Smoothie Harms

Kusiyanitsa pakati pa smoothie wathanzi ndi wopanda thanzi ndi khalidwe la zosakaniza ntchito. Masmoothies ochokera ku golosale amakhala ndi shuga wambiri. Mukamagula ma smoothies okonzeka, werengani zomwe zili pa lebulo. Sankhani zomwe zakonzedwa ndi zinthu zachilengedwe, zomwe zili ndi zipatso ndi ndiwo zamasamba, komanso shuga wochepa.

Maphikidwe a Smoothie Slimming

Ngati mugwiritsa ntchito zosakaniza zomwe zili ndi zopatsa mphamvu zochepa komanso zomanga thupi zambiri ndi fiber, zakumwa zoziziritsa kukhosi zimatha kulowa m'malo mwa chakudya ndikukusungani mpaka chakudya chotsatira. Zipatso ndi ndiwo zamasamba zachilengedwe, batala wa nati, yogurt yamafuta ochepa kapena yopanda shuga ndizothandiza kwambiri pakuchepetsa thupi. Tsopano tiyeni tiwone maphikidwe ochepetsetsa a smoothie okonzedwa ndi zosakaniza zotsika kwambiri.

green smoothie

• Sakanizani nthochi imodzi, makapu 1 a kabichi, supuni 2 ya spirulina, supuni 1 za mbewu za chia ndi magalasi 2 ndi theka a mkaka wa amondi mu blender mpaka mutagwirizana. 
• Mukhoza kuwonjezera ayezi ngati mukufuna kuzizira. 

Vitamini C smoothie

• Sakanizani theka la vwende, malalanje 2, phwetekere 1, sitiroberi 1 mu blender ndi ice cubes mmenemo.
• Kutumikira mu galasi lalikulu.

Peach smoothie

• Sakanizani 1 chikho cha mapichesi ndi 1 chikho cha mkaka wosakanizidwa kwa mphindi imodzi. 
• Onjezerani mafuta a flaxseed mu galasi ndikusakaniza.

Yogurt nthochi smoothie

• Sakanizani nthochi 1 ndi theka la galasi la yogurt mpaka yosalala. Mukawonjezera ayezi, sakanizani kwa masekondi 30.
• Kutumikira mu galasi.

Strawberry Banana Smoothie

• Sakanizani nthochi imodzi, ½ chikho cha sitiroberi, ¼ chikho cha madzi a lalanje ndi ½ chikho cha yoghurt yamafuta ochepa mu blender mpaka yosalala.
• Kutumikira mu galasi.

rasipiberi smoothie

• Sakanizani theka la chikho cha yogurt wamba, kotala chikho cha mkaka wonse, theka chikho cha raspberries ndi theka chikho cha sitiroberi mpaka yosalala.
• Mukhoza optionally kuwonjezera ayezi pambuyo kuthira mu galasi.

Apple smoothie

• Kuwaza 2 maapulo ndi 1 zouma mkuyu.
• Ikani mu blender ndi kuwonjezera madzi a kotala ndimu ndi kusakaniza izo.
• Kutumikira mu galasi.

Orange ndimu smoothie

• Pambuyo pochotsa malalanje awiri, kuwadula ndikuyika mu blender.
• Onjezerani supuni 2 za madzi a mandimu ndi supuni imodzi ya flaxseed ndikusakaniza bwino.
• Kutumikira mu galasi.

Celery peyala smoothie

• Tengani 1 chikho cha udzu winawake wodulidwa ndi peyala mu blender ndi kusakaniza.
• Onjezerani supuni 1 ya apulo cider viniga ndikusakaniza kamodzinso.
• Kutumikira mu galasi.

Smoothie ya karoti

• Sakanizani theka la galasi la kaloti ndi galasi la chivwende.
• Tengani smoothie mu galasi.
• Onjezerani theka la supuni ya tiyi ya chitowe.
• Sakanizani bwino musanamwe.

Cocoa Banana Smoothie

• Sakanizani supuni 2 za batala la peanut, supuni 2 za ufa wa koko ndi 250 magalamu a yogurt mu blender. 
• Kagawo nthochi, kuwonjezera zosakaniza zina ndi kusakaniza kachiwiri. Kuwaza ufa wa sinamoni pamenepo. 

Tomato mphesa smoothie

• Dulani 2 tomato wapakati ndikuyika mu blender. Onjezerani theka la galasi la mphesa zobiriwira ndikusakaniza.
• Tengani smoothie mu galasi ndikuwonjezera supuni ya mandimu.

Nkhaka maula smoothie

• Sakanizani makapu 2 a nkhaka ndi theka la kapu ya plums mu blender.
• Tengani smoothie mu galasi. Onjezani supuni imodzi ya chitowe ndi supuni imodzi ya mandimu.
• Sakanizani bwino musanamwe.

Apple letesi smoothie

• Tengani makapu 2 a apulo wobiriwira ndi 1 chikho cha letesi ya iceberg mu blender ndikusakaniza.
• Onjezerani theka la galasi lamadzi ozizira.
• Sakanizani kachiwiri ndikutsanulira mu galasi.
• Onjezerani supuni 2 za uchi ndikusakaniza.

Avocado banana smoothie

• Dulani avocado pakati ndikuchotsa pakati. Tengani zamkati ndi supuni.
• Dulani nthochi ndikusakaniza mpaka mutagwirizana bwino.
• Tengani mu galasi ndikuwonjezera supuni 2 za flaxseed.

Strawberry mphesa smoothie

• Sakanizani theka la chikho cha sitiroberi, 1 chikho cha mphesa zakuda ndi muzu wawung'ono wa ginger mu blender.
• Tengani smoothie mu galasi ndikuwonjezera supuni 1 ya chitowe.
• Sakanizani bwino ndikumwa.

Sipinachi Banana Peach Smoothie

• Sakanizani masamba 6 a sipinachi, nthochi imodzi, pichesi imodzi ndi kapu imodzi ya mkaka wa amondi. 
• Kutumikira mutalandira chakumwa chosalala. 

Beet wakuda mphesa smoothie

• Sakanizani theka la galasi la beetroot wodulidwa, 1 galasi la mphesa zakuda ndi masamba 1 a timbewu ta timbewu tonunkhira mu blender.
• Tengani mu galasi ndikumwa powonjezera 2 supuni ya mandimu.

Avocado apple smoothie

• Core ndi kuwaza apulo. Mukachotsa njere ya avocado, tengani zamkati ndi supuni.
• Tengani supuni 2 za timbewu ta timbewu tonunkhira ndi madzi a mandimu 1 mu blender ndikusakaniza mpaka chisakanizocho chikhale chosalala.
• Kutumikira mu galasi.

Pomegranate tangerine smoothie

• Ponyani theka la galasi la makangaza, 1 galasi la tangerine ndi muzu wawung'ono wa ginger wodulidwa mu blender ndikusakaniza.
• Kutumikira mu galasi.

Sipinachi lalanje smoothie

• Sakanizani masamba 7 a sipinachi, madzi a malalanje atatu, ma kiwi awiri ndi 3 galasi lamadzi mpaka mutenge chakumwa chosalala.
• Kutumikira mu galasi.

Sipinachi apulo smoothie

• Sakanizani masamba 7 a sipinachi, 1 apulo wobiriwira, 2 masamba a kabichi, madzi a theka la mandimu ndi 1 galasi lamadzi mu blender mpaka mutapeza chakumwa chosalala.
• Mutha kudya chakudya cham'mawa m'malo modyera.

green smoothie

• Sakanizani masamba 4 a sipinachi, nthochi 2, kaloti 2, kapu ½ ya yogati yopanda mafuta ndi uchi mpaka mutasalala.
• Kutumikira ndi ayezi.

Avocado yoghurt smoothie

• Chotsani pakati pa avocado ndikutulutsa zamkati ndi supuni.
• Onjezerani 1 galasi la mkaka, 1 galasi la yogurt ndi ayezi ndikusakaniza kwa mphindi ziwiri.
• Thirani kusakaniza mu galasi.
• Pomaliza, onjezerani ma amondi 5 ndi supuni 2 za uchi ndikutumikira.

Laimu sipinachi smoothie

• Sakanizani zest ya mandimu 2, madzi a mandimu 4, makapu 2 a masamba a sipinachi, ayezi ndi supuni imodzi ya mafuta a mpendadzuwa mpaka atakhuthala. 
• Kutumikira mu galasi.

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