Litaba tsa Sengoloa
Smoothie ke e 'ngoe ea lino tse sa tsoa kena bophelong ba rona. Lino tsena, tseo u ka li lokisetsang habonolo lapeng, li boetse li rekisoa ka foromo ea libotlolo. Empa li-smoothies tse entsoeng lapeng li phetse hantle. U ka sebelisa lisebelisoa life kapa life tseo u li batlang ho latela tatso ea hau. Ntho ea bohlokoa ka ho fetisisa ke hore e thusa ho theola boima ba 'mele. Ka litaba tsa eona tsa phepo le tatso, li-smoothies li tla u thusa ho theola boima ba 'mele ha u ntse u kopana le litlhoko tsa hau tsa letsatsi le letsatsi tsa phepo. Haeba u batla ho rua molemo ho lino tse tahang bakeng sa ho theola boima ba 'mele, li-recipe tsa slimming smoothie tseo ke tla u fa tsona li tla u thusa haholo.
Smoothie ke eng?
Smoothie ke seno se setenya, se monate se kopantsoeng le litholoana tse hloekileng, meroho, lero, yogurt, linate, lebese kapa lebese la semela. U ka kopanya metsoako ho ea ka tatso ea hau.
Mokhoa oa ho etsa Smoothie
Li-smoothies tse entsoeng lapeng kapa tse rekiloeng ka lebenkele li entsoe ka ho kopanya metsoako e fapaneng. Lisebelisuoa tse sebelisoang haholo linong tsa smoothie ke:
- Litholoana: Strawberry, banana, apole, perekisi, mango le phaenapole
- Meroho: Khabeche, spinach, arugula, wheatgrass, botala bo bonyenyane, avocado, likomkomere, beetroot, cauliflower le rantipole
- Linate le peo: Almond butter, peanut butter, oli ea walnut, oli ea soneblomo, peo ea chia, peo ea hemp le lipeo tsa folaxe.
- Litlama le linoko: Ginger, turmeric, sinamone, phofo ea cocoa, parsley le basil
- Herbal supplements: Spirulina, phofshoana ea linotsi, phofo ea matcha, phofo ea protheine, le phofshoana ea vithamine kapa mineral supplements
- Mokelikeli: Metsi, lero, lero la meroho, lebese, lebese la meroho, tee ea leqhoa le kofi e entsoeng ka serame
- Li-sweeteners: sirapo ea maple, tsoekere, mahe a linotši, matsatsi a pitted, lero le concentrate, stevia, ice cream le sherbet
- Tse ling: Cottage chisi, vanilla extract, oats
Mefuta ea Smoothie
Bongata ba lino tse tahang li oela ho e 'ngoe ea lihlopha tsena:
- Smoothie ea litholoana: Joalokaha lebitso le bontša, mofuta ona oa smoothie hangata o etsoa ka tholoana e le 'ngoe kapa tse ngata tse kopantsoeng le lero, metsi, lebese kapa ice cream.
- Green smoothie: smoothie e tala, meroho e metala e mahlaku E entsoe ka ho kopanya litholoana le metsi, lero kapa lebese. Le hoja hangata e etsoa ka meroho, litholoana li ka boela tsa ekeletsoa bakeng sa monate.
- Smoothie ea protheine: E entsoe ka litholoana kapa meroho le mohloli oa protheine joalo ka metsi, yogurt, cottage chisi kapa phofo ea protheine.
Melemo ea Smoothie
- Ke mohloli oa li-antioxidants.
- E eketsa tšebeliso ea litholoana le meroho.
- E fana ka tlhahiso ea letsatsi le letsatsi ea fiber.
- E thusa ho theola boima ba 'mele.
- E fana ka boima.
- E khotsofatsa litlhoko tsa mokelikeli.
- E thusa tshilo ya dijo.
- E matlafatsa ho itšireletsa mafung.
- E ntlafatsa letlalo.
- E netefatsa ho tlosoa ha chefo.
- E ntlafatsa bophelo bo botle ba masapo.
- E boloka tsoekere e maling e le tlas'a taolo.
- E leka-lekanya ts'ebetso ea lihormone.
Likotsi tsa Smoothie
Phapang pakeng tsa smoothie e phetseng hantle le e sa pheleng ke boleng ba metsoako e sebelisoang. Li-smoothies tse tsoang lebenkeleng la korosari li na le tsoekere e ngata. Ha u reka li-smoothies tse seng li entsoe, bala litaba tse ka har'a label. Khetha tse lokiselitsoeng ka metsoako ea tlhaho, e nang le litholoana le meroho, le tsoekere e tlaase.
Recipes Smoothie Slimming
Haeba u sebelisa metsoako e nang le lik'hilojule tse fokolang le protheine e ngata le fiber, seno sa smoothie se ka nka sebaka sa lijo 'me sa u boloka u khotše ho fihlela lijo tse latelang. Litholoana le meroho ea tlhaho, botoro ea linate, yogurt e se nang mafura a mangata kapa e sa tsoekere ke lisebelisoa tse ntle tsa ho theola boima ba 'mele. Joale a re shebeng litlolo tsa slimming smoothie tse lokiselitsoeng ka metsoako e tlaase ea lik'halori.
botala bo botala
- Kopanya banana e le 1, likopi tse 2 tsa k'habeche, khaba e le 'ngoe ea spirulina, likhaba tse 1 tsa peo ea chia le likhalase tse 2 le halofo tsa lebese la almonde ka blender ho fihlela u fumana botsitso bo boreleli.
- U ka eketsa leqhoa haeba u batla ho bata.
Vithamine C smoothie
- Kopanya halofo ea melon, lilamunu tse 2, tamati e 1, fragola e le 'ngoe ka blender e nang le li-cubes tsa leqhoa ho eona.
- Sebeletsa ka khalase e kholo.
Perekisi smoothie
- Kopanya kopi e le 1 ea liperekisi le kopi e le 1 ea lebese la skim motsotso o le mong.
- Kenya oli ea flaxseed ka khalase ebe u kopanya.
Yogurt banana smoothie
- Kopanya 1 banana le halofo ea khalase ea yogurt ho fihlela e boreleli. Kamora ho eketsa leqhoa, kopanya metsotsoana e meng e 30.
- Sebeletsa ka khalase.
Strawberry Banana Smoothie
- Kopanya banana e 1, kopi ea ½ ea fragole, ¼ kopi ea lero la lamunu le kopi e le 'ngoe ea yogurt e mafura a tlase ka blender ho fihlela e boreleli.
- Sebeletsa ka khalase.
raspberry smoothie
- Kopanya halofo ea kopi ea yogurt e bonolo, kotara ea kopi ea lebese le felletseng, halofo ea kopi ea li-raspberries le halofo ea kopi ea fragole ho fihlela e boreleli.
- U ka khetha ho eketsa leqhoa ka mor'a ho tšela ka khalase.
Apple smoothie
- Khaola liapole tse 2 le feiga e 1 e omisitsoeng.
- E kenye ka blender mme u kenye lero la kotara ea lemone ebe u e kopanya.
- Sebeletsa ka khalase.
Smoothie ea Orange ea Lemon
- Kamora ho ebola lilamunu tse 2, li khaole ebe u li kenya ka har'a blender.
- Kenya likhaba tse 2 tsa lero la lemone le 1 thispone ea folaxe ebe u kopanya hantle.
- Sebeletsa ka khalase.
Celery pere smoothie
- Nka kopi e le 1 ea celery e khaotsoeng le pere ka har'a blender ebe u kopanya.
- Kenya teaspoon e 1 ea asene ea cider 'me u kopanye hape.
- Sebeletsa ka khalase.
Smoothie ea mahapu
- Kopanya halofo ea khalase ea lihoete le khalase ea mahapu.
- Nka smoothie ka khalase.
- Kenya halofo ea teaspoon ea komine.
- Kopanya hantle pele u noa.
Cocoa Banana Smoothie
- Kopanya likhaba tse 2 tsa peanut butter, likhaba tse 2 tsa phofo ea cocoa le ligrama tse 250 tsa yoghurt ka blender.
- Khaola banana, eketsa lisebelisoa tse ling ebe u kopanya hape. Fafatsa phofo ea sinamone holim'a eona.
Smoothie ea tamati ea morara
- Khaola litamati tse 2 tse mahareng ebe u li kenya ka har'a blender. Kenya halofo ea khalase ea morara o motala 'me u kopanye.
- Nka smoothie ka khalase 'me u kenye khaba ea lero la lemone.
Cucumber plum smoothie
- Kopanya likopi tse 2 tsa likomkomere le halofo ea senoelo sa plums ka blender.
- Nka smoothie ka khalase. Kenya teaspoon e 1 ea kumine le khaba e le 1 ea lero la lemone.
- Kopanya hantle pele u noa.
Apple lettuce smoothie
- Nka likopi tse 2 tsa apole e tala le kopi e le 'ngoe ea lettuce ea leqhoa ka har'a blender ebe u kopanya.
- Kenya halofo ea khalase ea metsi a batang.
- Hlohlelletsa hape 'me u tšollele ka khalase.
- Kenya likhaba tse 2 tsa mahe a linotsi 'me u kopanye.
Avocado banana smoothie
- Khaola avocado ka halofo 'me u tlose mokokotlo. Nka makhasi ao ka khaba.
- Khaola banana 'me u kopanye ho fihlela u fumana mokhoa o boreleli.
- E nke ka khalase 'me u kenye likhaba tse 2 tsa flaxseed.
Smoothie ea morara oa fragola
- Kopanya halofo ea senoelo sa fragole, kopi e le 'ngoe ea morara o motšo le motso o monyenyane oa ginger ka blender.
- Nka smoothie ka khalase 'me u kenye teaspoon e 1 ea kumine.
- Kopanya hantle 'me u noe.
Spinach Banana Peach Smoothie
- Kopanya makhasi a 6 a spinach, panana e le 1, perekisi e le 'ngoe le khalase e le 'ngoe ea lebese la almonde.
- Sebeletsa ka mor'a ho fumana seno se boreleli.
Beet e ntšo ea morara oa smoothie
- Kopanya halofo ea khalase ea beetroot e khaotsoeng, 1 khalase ea morara o motšo le makhasi a 1 a letsoho la koena ka blender.
- E nke ka khalase 'me u e noe ka ho eketsa likhaba tse 2 tsa lero la lemone.
Avocado apple smoothie
- Koahela 'me u khaole apole. Ka mor'a ho tlosa peo ea avocado, nka makhasi ao ka khaba.
- Nka likhaba tse 2 tsa koena ka lero la 1 lemon ka har'a blender ebe u kopanya ho fihlela e fetoha motsoako o boreleli.
- Sebeletsa ka khalase.
Pomegranate tangerine smoothie
- Lahlela halofo ea khalase ea kharenate, 1 khalase ea tangerine le motso o monyenyane oa ginger o khaotsoeng ka har'a blender ebe o kopanya.
- Sebeletsa ka khalase.
Spinach orange smoothie
- Kopanya makhasi a 7 a spinach, lero la lilamunu tse 3, li-kiwi tse peli le khalase e le 1 ea metsi ho fihlela u fumana seno se boreleli.
- Sebeletsa ka khalase.
Smoothie ea apole ea spinach
- Kopanya makhasi a 7 a spinach, apole e le 'ngoe e tala, makhasi a 1 a k'habeche, lero la halofo ea lemone le khalase e le 2 ea metsi ka blender ho fihlela u fumana seno se boreleli.
- U ka e ja bakeng sa lijo tsa hoseng ho e-na le lijo.
botala bo botala
- Kopanya makhasi a 4 a spinach, libanana tse 2, lihoete tse 2, kopi ea ½ ea yogurt e se nang mafura le mahe a linotši ho fihlela e boreleli.
- Sebeletsa ka leqhoa.
Avocado yoghurt smoothie
- Tlosa bokahare ba avocado 'me u ntše makhasi ao ka khaba.
- Kenya 1 khalase ea lebese, 1 khalase ea yogurt le leqhoa 'me u kopanye metsotso e 2.
- Tšela motsoako ka khalase.
- Qetellong, eketsa lialmonde tse 5 le likhaba tse 2 tsa mahe a linotši 'me u sebeletse.
Lime spinach smoothie
- Kopanya zest ea lime tse 2, lero la lime tse 4, linoelo tse 2 tsa makhasi a spinach, leqhoa le khaba e le 1 ea oli ea soneblomo ho fihlela e teteana.
- Sebeletsa ka khalase.