10 Inonaka Dhiabhera-Inoshamwaridzika Smoothies

Zvemukati

• 1. Superfood Smoothie
• 2. Yepazasi-carb sitirobhu smoothie
• 3. Berry blast smoothie
• 4. Peach Smoothie
• 5. Joann's green smoothie
• 6. Iyo greenie green green smoothie
• 7. Snickers Smoothie
• 8. Mbeu yeChia, coconut, uye sipinashi smoothie
• 9.Chirwere cheshuga oatmeal breakfast smoothie
• 10. Berry inonaka nutty mukaka

Mhedziso

Kuva nechirwere cheshuga hazvireve kuti iwe unofanirwa kuzviramba iwe zvese zvekudya iwe zvaunoda, asi iwe unoda kuita zvine hutano chikafu sarudzo. Imwe sarudzo yakanaka ndeyekudya yakawanda yemichero nemiriwo, ayo anorema mukudya zvinovaka muviri asi akareruka mumacalorie.

Mimwe michero nemiriwo zvirinani kugadzirisa chirwere cheshuga kupfuura vamwe. Tarisa zvigadzirwa izvo zvakaderera pane iyo glycemic index uye mutoro, zvichireva kuti hazvizoshore shuga rako reropa.

Izvo zvakare zvakakosha kuti uwane yakawanda yecalcium- uye maprobiotic-akapfuma zvekudya zvemukaka kusimbisa mapfupa ako uye nekupa yakanaka gut mabhakitiriya. Kwakanaka masosi mukaka wakakora-mafuta, kefir, uye yogati yechiGreek.

Izvi zvekudya zvakakosha kune chero chirwere cheshuga, asi haufanire kuzvidya neforogo kana kunyange chipunu. Iwe unogona kurongedza yakawanda yezvikafu mune imwe smoothie uye uwane chinonaka chinonaka. Chero bedzi iwe ukaramba uine zvigadzirwa zvine hutano uye usinga wedzere mamwe anotapira, iwe unogona kunakirwa nemabatiro aya nguva dzose.

Ingo rangarira paunosanganisa michero muma smoothies ako kuti uverenge sechikamu chemubhadharo wezuva nezuva wemichero kuti urege kuwedzeredza pane makabhohaidhiretsi. Kunyangwe shuga yechisikigo inogona kukwirisa shuga yako yeropa kana iwe ukaidya yakawanda kwazvo.

Heano gumi eshuga-ane hushamwari smoothie mazano ekuti utange.

1. Superfood Smoothie

Iyi smoothie ine zvese - antioxidant-akapfuma ma berries, mafuta ane hutano kubva kuavocado, magidhi, uye mapuroteni. Ingo chenjera kana uchitenga bheri yogati iyo iwe yaunosarudza iyo brand yakaderera mushuga, senge Siggi, kana stevia-inotapira. Kana sarudza iyo isina kugadzirwa yogati.

Iyi kamukira ine makumi mana emazana macalorie, saka ishandise sechigadziro chekudya pane chikafu.

Wona iyo yekubheka.

2. Yepazasi-carb sitirobhu smoothie

Uyu musiki we smoothie ane chirwere cheshuga uye akawana iyi kamukira mushure mekumwe kuyedza kwekuyedza.

Haingori chete inonaka, asi zvakare haizoparadze shuga rako reropa. Iyo soymilk uye yechiGreek yogati inoita kuti ive mvere uye yakasviba pasina kuwedzera yakawanda yakawanda shuga. Unogona bump kumusoro iyo fiber zvakanyanya nepuniki yembeu dzechia.

Wona iyo yekubheka.

3. Berry blast smoothie

Iyo berry base yeiyi smoothie inoita kuti itapire, zvakadaro ichiri yakaderera pane glycemic index. Kana ma berries ako ari tart, mukaka wekokonati uye mango zvinowedzera humwe hutapira hwepanyama. Iwe zvakare uchawana hutano hutano hwe omega-3 fatty acids kubva paflakisi.

Iyi kamukira inogadzira maviri smoothies.

Wona iyo yekubheka.

4. Peach Smoothie

Iyi peach smoothie inogadzira iyo yakakwana yemasikati yekuzorodza. Izvo zviri nyore kugadzira nemashanu chete zvigadzirwa. Uyezve, yakatakurwa necalcium uye yakareruka zvakakwana zvekuti haizokuremedze.

Wedzera 1 punipuni yembeu dzechia uye chengeta peel pane peach yeimwe fiber. Yakawanda fiber inobatsira mune ino smoothie nekuti iyi yekubheka inoda maoice mana eiyo inotapira yogati, iyo ine mukana wekusimudza shuga rako reropa.

Wona iyo yekubheka.

5. Joann's green smoothie

Iyi smoothie inotsvedza mumuriwo wakasvibirira, sipinashi, asi unoifukidza nemabriji manyowani uye poda yechokoreti. Sarudza stevia- kana erythritol-inotapira mapuroteni poda kuti udzivise zvinotapira zvekugadzira. Mbeu dzeChia uye mbeu yemanhanga inowedzera hupfumi hwehunhu, fiber, uye omega-3 fatty acids.

Wona iyo yekubheka.

6. Iyo greenie green green smoothie

Kana iwe uchinetseka kusangana nezvinodiwa zvezuva nezuva zvegirini asi usiri fan mukuru wema saladi, wadii kunwa ma veggies ako? Izvi zvinotora pane inowedzera inozivikanwa green green smoothie inoshandisa chikafu-dense kare kana sipinashi yakaenzana ne tart apuro uye peya. Lime muto uye mindi zvinowirirana musanganiswa, kuwedzera kuputika kwekunaka uye kutsva.

Darika iyo agave nekita, iyo inogona kuve nemhedzisiro yakaipa pane yako metabolism.

Wona iyo yekubheka.

7. Snickers Smoothie

Uri kushuvira chokoreti-nzungu kuravira kweswitsi yako yaunofarira, asi haudi kutumira shuga rako reropa richikwira? Wana iwo mamwe mafirita pasina spike nekukwapura iyi candy-yakafuridzirwa smoothie. Nechinhu chinotapira chinotapira, chinja 1 punipuni yeashuga-isina caramel sirasi ye 1 teaspoon yekarimendi yakabviswa.

Iyi smoothie ine mapuroteni uye calcium yakawanda.

Wona iyo yekubheka.

8. Mbeu yeChia, coconut, uye sipinashi smoothie

Iyi yakapfuma uye yakasviba smoothie ine chete magiramu mashanu emakabohydrate. Kuchengeta carbs pasi, shandisa unsweetened mwenje coconut mukaka. Nekuwedzera kutapira, munyori anokurudzira kuwedzera mashoma emadhishi eupfu Stevia.

Wona iyo yekubheka.

9.Chirwere cheshuga oatmeal breakfast smoothie

Ndeipi nzira iri nani yekutanga zuva rako pane ine moyo unozadza, fiber-dense yakazara zviyo, pamwe ne potassium uye vhitamini C? Oats isina kubikwa inopawo starch isingamiriri, inova sosi yakanaka kwazvo yemafuta ekugutisa hutachiona uye inogona.

Ichi chamangwanani smoothie inotakura yakawanda yezvikafu mune rimwe girazi. Heano matipi mashoma ekuti iyi smoothie ishande zvirinani pashuga reropa rako:

• Sarudza mabhanana madiki uye usakanganwa kuwedzera iwo ma carbs kuhuwandu hwezuva nezuva kuti urege kupfuura mugove wako.
• Chinja iyi yekubheka kuita mana servings pane maviri.
• Shandisa almond inotapira kana soymilk panzvimbo yemukaka wakaomesesa kuti uwedzere kudzikisa carbs.

Wona iyo yekubheka.

10. Berry inonaka nutty mukaka

Nutsu chinhu chakakosha chechero chirongwa chekudya chine hutano, uye iyi yekubheka inosanganisa mamwe emhando dzakasiyana zvinovaka muviri, maamondi nema walnuts. Uyezve, iwe unowana magidhi kubva kune yekare, calcium kubva mumukaka, uye antioxidants kubva kumastrawberry. Zvese izvi zvega 45 magiramu ehydrohydrate!

Wona iyo yekubheka.