Litholoana tsa smoothies li bonolo ho etsa 'me li eketsa phepo e nepahetseng haholo ho lijo tsa hau tsa letsatsi le letsatsi. Empa, haeba o hloka ho shebella khalori ea hau, u lokela ho tseba hore lik'halone tsa smoothie li ka phahama ha u sa hlokomele .
Kahoo, o hloka maikutlo a mang bakeng sa smoothies e nepahetseng? Mona ke litholoana tse ling tsa smoothie tse kenang ka lik'hilojule tse 300 ka 'ngoe le ho latsoa tse kholo. Empa pele, litlhahiso tse seng kae tse akaretsang:
- Ipehele ka blender e phahameng haholo, e nang le matla a phahameng. Se-blender ea kamehla e tla u tlohela ka litholoana tsa litholoana le li-ice cube chunks.
- S smoothie ea motheo e kenyelletsa litholoana, metsi kapa yogurt, le leqhoa. Sohle seo u lokelang ho se etsa ke ho lahla lisebelisoa tsohle tsa blender ea hao mme o kopanya holimo ho fihlela o boreleli.
- Haeba u na le nako, koala litholoana tsa hau pele u etsa smoothies. Ho seng joalo, mohlomong eketsa lekhetlo le le leng la ice cube kapa tse peli.
- U ka sebelisa lebese la linate, lebese la soya kapa lebese la raese ho e-na le lebese la khomo.
- Boholo ba tsena li-smoothies li bitsa bonyane ba mahe a linotši (ka khaba ea sopho), empa u ka boela ua sebelisa sirapo kapa sopho e hlakileng haeba u khetha.
- U ka boela ua tlōla sweetener ka ho feletseng 'me u boloke lik'hilojule tse 60 ka smoothie.
- Stevia le sucralose le bona ba sebetsa hantle joaloka mahe a linotši sebakeng se seng empa ba sebelisa ka tlaasana ho tebapo ka s smoothie.
- U se ke ua tšaba ho leka. Sample smoothie ea hau pele u e tšela ka khalase ea hau. Eketsa ho hong ho feta eng kapa eng eo u nahanang e e hloka.
1 - Strawberry Oat Smoothie
Le smoothie ena e na le li-vithamine le liminerale. U tla fumana vithamine C ea letsatsi lohle ka smoothie e le 'ngoe feela, hammoho le khalsiamo e ngata, magnesium, folate le vithamine A.
Lijo :
- 1 senoelo se tšetsoe fragole
- 1/2 banana
- 1 senoelo sa lebese la nonfat
- 1/4 senoelo se tletseng oats
- 1 teaspoon mahe a linotši
- 1/4 teaspoon vanilla
- 1/2 senoelo sa leqhoa
Nutrition:
- Li-khalori tse 280
- 13 dikgerama tsa protheine
- 56 dikgerama tsa lik'habohaedreite
- 6 dikgerama
- 2 dikgerama mafura
2 - Beet Smoothie ea Blueberry
Le smoothie ena e kopanya molemo oa blueberries le beet bakeng sa phepo e nepahetseng ea topnotch le mmala o motle. Tatso ena e tsoteha hape. Recipe e boetse e letsetsa peo ea yogurt le ea chia e le hore u tle u be le liprotheine le mafura a omega-3 , hammoho le lithane tsa livithamine, liminerale le fiber.
Lijo :
- 1/2 senoelo sa blueberries
- 1/2 banana
- 1 e nyenyane ea tangerine, e phunyeletsoeng
- 1 beet e peeled le e sliced
- 1/4 senoelo se hlabang fatše-se se nang le yogurt ea Greece
- Di-teaspoons tse 2 tsa chia
- 1/4 teaspoon sinamone
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 288
- Ligrama tse 18 tsa protheine
- 51 dikgerama tsa lik'habohaedreite
- 10 dikgerama
- 4 grams mafura
3 - Apple, Spinach, le Lime Smoothie
Ena e tala smoothie e monate haholo, e nyenyane haholo, ebile e ntle ho uena. E na le khalsiamo e phahameng, hammoho le ho fumana tekanyo e nepahetseng ea protheine, livithamine A le C, le fiber e ngata.
Lijo :
- 1 apole e nyane, e khethiloeng
- 1 tangerine, e hlajoe ka letsoho
- 1 tablespoon lero la lime
- 1/4 teaspoon ginger e phofshoana
- 1 senoelo makhasi a sesepa
- 1/2 senoelo se seng se seng sa mafura a Goroke
- 1 tablespoon mahe a linotši
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 246
- 15 grama ea protheine
- 51 dikgerama tsa lik'habohaedreite
- 5 grams fiber
- 1 gram fat
4 - Melon le Mawifruit Smoothie
Meroho e monate e monate ea mahe a linotši le mahlaseli a mangata a mongobo a lefifi ka bobeli a na le vithamine ea C le fiber. Koti le lebese li eketsa khalsiamo le protheine ho smoothie ena e monate le e khathollang.
Lijo:
- 1 senoelo sa honeydew melon chunks
- 1/2 senoelo setsi se seng sa yogurt sa Greek
- 1/2 senoelo sa lebese le seng mafura
- Li-kiwi tse 1 litholoana, li qhibililoe 'me li lekiloe
- 1 tablespoon mahe a linotši
- 1/4 teaspoon sinamone
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 285
- Ligrama tse 19 tsa protheine
- 51 dikgerama tsa lik'habohaedreite
- 5 grams fiber
- 1 gram fat
5 - Tropical Smoothie
Ho na le libaka tse ngata tse chesang tsa leholimo tse chesang li-smoothies, empa mona ke phetolelo e le 'ngoe e monate. Ho molemo bakeng sa lijo tsa hoseng le ho feta ha o hloka bohareng ba mantsiboea ho matlafatsa matla. Le smoothie ena e na le fiber, vithamine C le B-vithamine tse rarahaneng . Ntho ea bohlokoa ka ho fetisisa, e rata ho tsoteha.
Lijo:
- Kopi e le 'ngoe e nang le phaenepa e ncha ea phaenapole
- 1 banana ba serame
- 1/2 senoelo sa kokonate-flavored yogurt (re sebelisitse brand ya Siggi)
- 1/4 teaspoon vanilla
- 1/4 teaspoon ginger fat (kapa ho molemo ho sebelisa chunk e nyenyane ea ginger)
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 277
- 8 dikgerama tsa protheine
- 54 dikgerama tsa lik'habohaedreite
- 5 grams fiber
- 6 mafura a mafura
6 - Raspberry Peanut Butter Smoothie
Li-Raspberries ka tlhaho li monate ebile li na le mohloli o motle haholo oa vithamine C, hammoho le livithamine tse ling le liminerale. Botoro ea linotši e eketsa liprotheine, liminerale le vithamine ea E. Banana e eketsa potasiamo mme e fana ka eona hore li-smoothie li khone.
Lijo:
- 1/2 banana
- 1 senoelo tse tala
- 1 senoelo sa lebese la almond
- 1 tablespoon lero le phofo
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 270
- Ligrama tse 7 tsa protheine
- 38 dikgerama tsa lik'habohaedreite
- 11 dikgerama
- 12 dikgerama mafura
7 - Orange le Yogurt Smoothie
Mona ke smoothie e monate e phetseng hantle ho ja lijo tsa hoseng 'me e monate hoo e ka bang mantsiboea a mantsiboea. Li-oranges li jere vithamine C 'me yogurt e eketsa liprotheine tse ling le khalsiamo e ngata.
Lijo:
- E 'ngoe ea lamunu, e hlajoe' me e arotsoe likoto
- 1/2 senoelo se sa sebeliseng yogurt ea Segerike
- 1/2 senoelo se seng sa lebese
- 1 tablespoon mahe a linotši
- 1/4 teaspoon vanilla extract
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 239
- Ligrama tse 18 tsa protheine
- 44 dikgerama tsa lik'habohaedreite
- 3 grams fiber
- 1 gram fat
8 - Cherry Smoothie
Li-cherries ke mohloli o motle oa fiber, vithamine C le magnesium , 'me li na le tatso e babatsehang e monate. Half ea banana e eketsa potassium le fiber ho smoothie ena.
Lijo:
- Kopi e le 'ngoe e monate ea cherries
- 1/2 banana
- 1 senoelo sa lebese la nonfat
- 1 tablespoon mahe a linotši
- 1/4 teaspoon vanilla extract
- 1/4 teaspoon sinamone
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 297,
- 11 dikgerama tsa protheine
- 68 grams lik'habohaedreite
- 5 grams fiber
- 1 gram fat
9 - Blueberry Chia Smoothie
Li-blueberries li molemo ho uena hobane li na le li-vithamine le liminerale tse ngata hammoho le li-antioxidants tse thusang ho thibela tšenyo e khōlō ho lisele tsohle tsa 'mele oa hau. Yogurt e eketsa lipeo tsa khalsiamo le tsa chia eketsa protheine e ngata le omega-3 fatty acids.
Lijo:
- 1 senoelo sa blueberries
- 1/2 banana
- 1/2 senoelo se seng sa lebese
- 1/2 senoelo setopo nonfat Segerike sa Yogurt
- 1 pepone ea chia peo
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 297
- Ligrama tse 20 tsa protheine
- 50 dikgerama tsa lik'habohaedreite
- 8 dikgerama
- 4 grams mafura
10 - Watermelon Mint Smoothie
Mona ke smoothie e khathollang, e nang le bophelo bo botle, e nang le lik'hilojule tse tlaase . E phethehile bakeng sa ho phomola ka letsatsi le chesang la lehlabula kapa ho khutlela morao ka mor'a ho ikoetlisa ka matla. Watermelon ke mohloli o moholo oa livithamine A le C le yogurt e eketsa khalsiamo le protheine.
Lijo:
- Likotlolo tse 2 tsa mahapu (sebelisa sekhao sa peo kapa tlosa peo)
- 1 1/2 tablespoon e hloekileng koena
- 1/2 senoelo setsi se seng sa yogurt sa Greek
- 1 tablespoon mahe a linotši
- 1/2 senoelo sa leqhoa
Nutrition:
- Lik'hilojule tse 183
- 14 grama ea protheine
- 34 dikgerama tsa lik'habohaedreite
- 1 gram fiber
- 0 grams fat