6 dzinoitirwa kumba dzinodedera kuti uderedze huremu

Zvemukati

• 1. Creamy yogati vhitamini
• 2. Banana Smoothie uye nzungu ruomba
• 3. Vitamin kubva papaya uye oat bran
• 4. Açaí protein vhitamini
• 5. Creamy kiwi uye sitirobhu smoothie
• 6. Cocoa smoothie ine oats

Kutora mavhitaminzi ekuzvigadzirira inzira huru yekuomerera kuhuremu hwekudya chikafu kuchengetedza nguva nemari. Mune mavitamini zvinokwanisika kusanganisa chikafu kuti uve nezvakakosha zvinovaka muviri kumhanyisa metabolism uye kufarira uremu.

Zano rakanaka nderekuti ugare uchiwedzera zvekudya zvine fibhi kune ako anozvigadzirira kuzungunusa, senge chia, flaxseed uye oat bran, sezvo ivo vachikupa zvakawanda kugutsikana uye kubatsira kudzikisa glycemic index yekudya. Izvo zvakakoshawo kuti usatapire mavitamini neshuga kana huchi, kuitira kuti urege kuwedzera macalorie ako uye kugadzirwa kwemafuta mumuviri.

Heano matanho matanhatu anonaka ezvemumba anozununguka.

1. Creamy yogati vhitamini

Vitamini iyi inosvika 237 kcal uye inogona kushandiswa sechingwa chemasikati kana se pre-Workout.

Zvisungo:

• 1 bhanana rakagwamba
• 5 g yemastrawberry
• 120 g yeiyo nonfat yakajeka yogati
• 1 tablespoon yembeu yezuva

Kugadzirira modhi:

Bvisa bhanana kubva mufiriji uye rova ​​zvese zvinoshandiswa mu blender uchishandisa pulse basa kusvikira bhanana rakaomeswa rapwanywa rikaita kirimu.

2. Banana Smoothie uye nzungu ruomba

Vitamini iyi ine 280 kcal uye 5.5 g ye fiber, iyo inoita kuti izare uye inovandudza ura mashandiro, ichiita sarudzo huru yekumashure- kurovedza muviri.

Zvisungo:

• 1 bhanana
• 200 ml yemukaka wakakwenenzverwa kana wemiriwo
• 1 tablespoon nzungu ruomba
• 2 mashupuni chia

Kugadzirira modhi:

Kurova zvese zvinoshandiswa mu blender uye kunwa ice cream.

3. Vitamin kubva papaya uye oat bran

Vitamini papaya ine 226 kcal uye 7.5 g ye fiber, ichive yakakosha kubatsira mukushanda kwematumbo, kurwisa kuzvimba uye kusagadzikana kugaya, kubatsira kuomesa dumbu. Inogona kushandiswa pakudya kwemangwanani kana masikati masikati.

Zvisungo:

• 200 ml yemukaka wakaomeswa
• 2 matete matete epapaya
• 1 teaspoon chia
• 1 tablespoon ye oat bran
• 1 teaspoon yeflakisi

Kugadzirira modhi:

Kurova zvese zvinoshandiswa mu blender uye kunwa ice cream.

4. Açaí protein vhitamini

Iyo acai vhitamini ine inenge 300 kcal uye inopfuura 30 g yemapuroteni, ichiita sarudzo huru yekumetabolism uye nekukurumidza mhasuru kupora mumashure mekurovedza muviri.

Zvisungo:

• 200 ml yemukaka wakaomeswa
• 1 scoop yevanilla yakasanganiswa whey protein
• 100 g kana 1/2 shuga-isina açaí pulp
• 1 bhanana

Kugadzirira modhi:

Kurova zvese zvinoshandiswa mu blender uye kunwa ice cream.

5. Creamy kiwi uye sitirobhu smoothie

Vitamini iyi ine 235 kcal uye 4 g ye fiber, ichive chikuru kugadzirisa kugaya nekuda kwekuvapo kwemindi. Sarudzo yakanaka ndeyekuishandisa pakudya kwemangwanani.

Zvisungo:

• 1 kiwi
• 5 mastrawberry
• 1 tablespoon ye oat bran
• 170 g kana 1 chirongo chidiki cheiyo yogati
• 1/2 mupuni wepepanut butter
• ½ tablespoon yemindi mashizha

Kugadzirira modhi:

Iroya zvese zvinoshandiswa mu blender uye utore ice cream.

6. Cocoa smoothie ine oats

Kudya kwakanyanya kukodzera kuchinjana kuzunza chikafu chamangwanani kana chisvusvuro uye, nekudaro, zvinokurudzirwa kusarudza imwe kana imwe. Kusarudza kutora kuzunungusa kanopfuura kamwe chete pazuva hazvireve kuti huwandu hwezvinovaka muviri hunodiwa pazuva uye hunogona kukuvadza muviri.

Zvinoshandiswa

• 1 girazi remukaka wemombe wakasvetuka kana mukaka wemuriwo
• 1 tablespoon yekocoa poda
• 2 maspuniji eflakisi
• 1 tablespoon yesame
• 1 tablespoon yeoats
• 6 echando nzvimbo
• 1 bhanana rakagwamba

Kugadzirira modhi

Iroya zvese zvinoshandiswa mu blender uye wozonwa. Inoita anenge 300 ml.

Kuti uwane zvinangwa zvinogara kwenguva refu, zvinokurudzirwawo kudya zvakafanira, kudzivirira zvigadzirwa zvine maindasitiri, chikafu chakakangwa, mafuta uye zvigadzirwa zvakaita sechingwa, makeke uye makuki, pamusoro pekudzidzira imwe yechiitiko chemuviri nguva nenguva. Ona maitiro ekuita kudya kunovaka muviri kuti uderedze huremu.