Recipes mu masu karatu

Smoothies abu ne mai amfani sosai kuma mai dacewa. Me yasa dadi? Da farko, yana dafa abinci mai sauri. Abu na biyu, smoothies na iya zama azaman karin kumallo, abincin rana ko abincin dare. Amma babban abu shine cewa yana da dadi sosai, musamman idan kun dafa smoothie bisa ga wannan girke-girke.

Lokacin dafa abinci: Minti 5

Sanya dukkan kayan abinci a cikin kwano mai farin ruwa. Niƙa har sai wani yayi yayi, an samu ruwa mai yawa. Lafiya lau mai dadi smoothie ya shirya! Sha shi nan da nan bayan shiri.

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Sinadaran (abubuwa uku)

• 1 karas dayawa
• 0.5 teaspoon sosai finely grated orange kwasfa
• 240 ml na ruwan lemu (kawai an matse shi, ba a shagon ba)

Grate karas, Mix komai a cikin blender kuma ƙara kankara kankara.

Abubuwan dafa abinci

Ko da ƙwararren masaniyar ƙwararrun masani na iya yin smoothies daga karas, amma sanin wasu asirin zai taimaka wajen samun ƙarin jin daɗin lafiyar hadaddiyar giyar.

• Za'a iya yin smoothies daga Boiled da raw karas. Zaɓin na ƙarshen shine wanda ake fin so.
• Karas suna tafiya lafiya tare da kayan lambu da 'ya'yan itatuwa. Yi amfani da wannan kayan don wadatar da hadaddiyar giyar tare da sabon dandano kuma ku ninka shi tare da rabo mai kyau na waɗancan bitamin, waɗanda ba su da yawa a cikin karas kansu.
• Karas mai ɗanɗano suna da tsari mai yawa. Don nika shi da daidaituwa mai taushi kuma kar a warware blender, a yanka shi a kananan guda a niƙa shi a kananan rabo.
• Carrot smoothie zai taimake ku rasa nauyi idan kun maye gurbinsu da ɗayan abincin ko abun ciye-ciye.
• Don tabbatar da cewa yanki ɗaya daga cikin hadaddiyar giyar isasshen isasshen abinci, ana bada shawarar kada a sha shi, amma a ci a cikin ƙaramin cokali.
• Kada ku ƙara sukari, ice cream ko wasu abubuwan da ke da kalori a cikin abin sha idan kuna son hakan zai iya zama mai amfani kuma ba zai iya yin jituwa tsakaninku ba. Har ila yau, gishiri ba shi da wuri a cikin hadaddiyar giyar, saboda yana riƙe da ruwa a jiki. Don inganta dandano smoothies, zaku iya amfani da zuma, 'ya'yan itatuwa masu zaki, kayan ƙanshi, gami da waɗanda ke ba da gudummawa ga ƙona fats.

Sanin dokoki don yin karas smoothie, zaku iya yin dadi ba kawai ba, har ma da shan abin sha mai kyau bisa ga duk girke-girke da kuke so.

Karas Smoothie tare da Ganyayyaki da abarba

• karas - 100 g
• abarba abarba - 100 g,
• sabon faski, Basil, cilantro - 100 g,
• ruwan 'ya'yan lemun tsami - 20 ml.

• Bawo kuma a yanka karas a kananan cubes. Saka cikin farin kwano da dusa.
• Rarrabe naman abarba daga kwasfa, tabbata cewa babu sauran fatar fata a ciki. Yanke cikin kananan cubes.
• Wanke, goge ganye daga ruwa. Sara shi da kyau tare da wuka.
• Sanya kara ganye da abarba a cikin karas.
• Kara da sinadaran.
• Zuba cikin ruwan lemun tsami. Whisk.

Smoothie don wannan girke-girke yana da kauri, yana gamsar da yunwa sosai. Mahimmancin fiber yana barin jin jin daɗinku na dogon lokaci kuma yana taimakawa tsaftace hanji. Abarba na taimaka wa mai mai yawa. Babban abu ba shine a yi amfani da 'ya'yan itacen gwangwani ba, kuma ya fi kyau a cire ruwan' ya'yan lemun tsami daga lemun tsami kai tsaye kafin a yi hadaddiyar giyar. Smoothie zai sami ɗanɗano mai daɗi, wannan hadaddiyar giyar za ta taimaka wajan rage nauyin asarar ku. Idan kana son samun ƙarin daidaiton ƙwayar ruwa, za a iya narke smoothies tare da ruwan ma'adinai ba tare da iskar gas ba kuma za a sake doke shi.

Carrot Smoothie tare da Apple da Basil

• karas - 100 g
• kore kore - 0.2 kg
• apple mai dadi - 0.2 kilogiram
• sabo ne Basil - 20 g
• ginger foda - tsunkule,
• Ice kankara (ba na tilas ba ne) - don dandana.

• Kwasfa apples, a yanka iri kwalaye daga gare su. Yanke tuffa apple a kananan cubes.
• A ciko da karas a cikin kananan guda.
• Sanya karas a cikin kwano mai laushi da sara.
• Sanya apples da kunna kayan kuma.
• Lokacin da abin da ke cikin kwano mai santsi ya sami daidaito mai santsi, ƙara ganye Basil da ginger. Beat wanda ya sa taro ya sake yi daidai.
• Zuba kankara, shafawa a hankali sannan a zuba a cikin tabarau.

Soot da aka yi bisa ga wannan girke-girke na shakatawa ne da ƙarfafa ƙarfi. Idan kun sha shi kullun, anemia ba ya barazanar ku, tunda apple ɗin da yake jikinta suna da wadataccen ƙarfe.

Karas Smoothie tare da Ruwan Orange

• karas - 100 g
• banana - 100 g
• apple - 0.2 kg
• Orange - 0.2 kg
• Mint ganye - 10 g,
• ginger foda - tsunkule.

• Gyaɗa karas, a yanka a cikin cubes, sai a sara da blender.
• 'Baƙuwar apple, yanke yankuna tare da tsaba. Yanke cikin yanka kuma aika zuwa karas puree.
• Sanya ganye a Mint a wurin, barin 2-3 don yin ado da hadaddiyar giyar.
• Bawo banana. Yanke ɓangaren litattafan almara zuwa da'irori kuma aika zuwa sauran sinadaran.
• Kunna kayan aiki, kunna samfuran a cikin taro mai hade.
• A wanke ruwan 'ya'yan lemo, a yanka a rabi a matse ruwan a ciki. Don yin wannan, yana da kyau a yi amfani da rukunin musamman don samun ruwan 'ya'yan itace daga' ya'yan itacen Citrus, tunda yana ba ku damar matsi ƙarin ruwa mai mahimmanci daga 'ya'yan itatuwa.
• Zuba ruwan 'ya'yan itace tare da karas da puree' ya'yan itace. Sanya ginger. Whisk.

A kasan gilashin da zaku cika tare da wannan hadaddiyar giyar, ana ba da shawarar sanya esan kananun kankara, musamman idan kuna yin hidimar sa a yanayin zafi. Wannan smoothie yana da kyakkyawan fata mai launi mai launi, mai ƙarfafawa, haɓakawa. Hadin kan bitamin A da C, wanda ya wadatu cikin kayan abinci na yau da kullun, yana taimaka arfafa garkuwa.

'Ya'yan itacen' karas smoothie

• karas - 150 g
• peach - 0.2 kg
• apple - 0.2 kg
• ruwan 'ya'yan itace (zai fi kyau peach ko apple) - 0.25 l,
• tushen ginger - 10 g,
• kirfa foda - tsunkule.

• Kwasfa da karas, finely sara. Sanya karas a cikin kwalban gyada. Kunna kayan aikin sannan juya su cikin dankalin turawa.
• Wanke da goge peach tare da adiko na goge baki.
• Yanke shi cikin rabi, cire dutse.
• Yanke ɓangaren litattafan almara zuwa cikin yanka, aika zuwa karas.
• Cire kwasfa daga tuffa, yanke ainihin daga ciki. Yanke tuffa apple a kananan guda na sabani.
• Sanya cikin kwano mai laushi zuwa sauran kayan abinci kuma kara zuwa jihar puree.
• Grate tushen ginger, ƙara zuwa 'ya'yan itatuwa da karas. Zuba cikin ruwan 'ya'yan itace, whisk gaba ɗaya.

Hadaddiyar giyar za ta zama mai daɗi sosai sabili da abin da ake samu na peach da ruwan 'ya'yan itace, amma idan kuna da muradin tabbatar da ita daɗin ci, a wani mataki na ƙara ƙara cokali na zuma narke cikin ruwa mai narkewa.

Carrot Smoothie tare da Beets da Seleri

• karas - 150 g
• beets - 150 g
• seleri - 50 g.

• Wanke itacen seleri, cire ƙwayoyin wuya, yanke.
• Peeling karas, a yanka a kananan guda.
• Yi daidai da beets.
• Niƙa kayan lambu daban a cikin blender, sai a haɗasu a doke.

Don samun daidaitaccen ruwa mai ruwa, zaku iya ƙara ruwan 'ya'yan itacen apple a cikin hadaddiyar giyar. 'Ya'yan yaji suna taimakawa wajen inganta dandano. Smoothies da aka shirya bisa ga wannan girke-girke suna taimakawa wajen tsarkake jikin gubobi da kuma rasa nauyi.

Menene amfani da karas smoothie

Wannan abin sha yana sauƙin maye gurbin karin kumallo, abincin dare ko abincin rana, saboda yana ba da jin daɗin satiety da haɓaka makamashi awanni da yawa. Kuma duk wannan godiya ga saiti mai amfani, sune:

• Asarfafa jijiyoyin jiki. Kasancewar carotene, zinc, baƙin ƙarfe, magnesium da alli yana taimakawa ƙarfafa hangen nesa da jijiyoyin jini.
• Adana Kyawun. A da E, wanda ake kira bitamin kyakkyawa, yana haɓaka sabbin ƙwayoyin fata, sake sabunta fata, da tallafawa lafiyar lafiyar farantin ƙusa da gashi.

Ciki har da karas a cikin abincin yau da kullun, mata kan kasance ƙarami da lafiya tsawon rai.

• Inganta aikin hanji. Sau ɗaya a cikin hanji, ƙwayoyin karas suna inganta motsinsa kuma suna haɓaka ɗaukar hoto na lokaci, yana hana maƙarƙashiya.

A lokaci guda, karas yana hana haɓakar ciwan kansa, sabunta hanta da ƙwayoyin koda, yana hana bugun zuciya da bugun jini, da rage hawan jini, da sauransu.

Ina ba da shawarar yin amfani da girke-girke da yawa don smoothie karas don dafa shi da kanka.

Karas Orange Smoothie

Sinadaran

• Matsakaicin karas - 1 pc,,
• Orange
• Kudan zuma - 1 tsp.

Dafa karas cakuda

Don yin hadaddiyar giyar tare da karas, muna yin wannan:

• Muna tsabtace orange daga fata, da yanka - daga fina-finai da achenes.
• Yanke karas da aka wanke a cikin cubes.
• Beat da sinadaran tare da blender cikin taro mai hade.

Muna cin abincin don karin kumallo ko kafin abinci don hanzarta narkewar abinci kuma ba ku ci da yawa. Motsa jiki bisa ga wannan girke-girke suna da amfani musamman ga mata masu juna biyu waɗanda ke buƙatar mai yawa folic acid, da rashi bitamin da anemia.

Karas mai cin abinci da smrihie seleri

Abubuwan da aka gyara

• Matsakait karas - ɗaya,
• Seleri - 1 petiole.

Yadda ake yin cakuda tare da seleri

Don shirya wannan hadaddiyar hadaddiyar giyar, yanke kayan lambu, haɗa tare da blender don taro mai yi kama ɗaya kuma ku bauta.

Seleber na fiber da karas suna haɓaka tsarin narkewar abinci da sharar gida, ruwan 'ya'yan itace yana cire abubuwa masu guba daga ƙodan da hanta kuma ya tsawaita matasa.

Karas Smoothie tare da tumatir

Sinadaran

• Matsakaicin karas - 1 pc,,
• Tumatir - 3 inji mai kwakwalwa.,
• Tafarnuwa Tafarnuwa - 2 inji mai kwakwalwa.
• Turmeric da caraway tsaba - 0.5 tsp kowane.

Yadda ake yin hadaddiyar giyar tare da tumatir da karas

Don shirya wannan hadaddiyar giyar, muna yin wannan:

• Yanke karas da aka wanke cikin yanka.
• Cire fata daga cikin tafarnuwa albasa da tumatir, kuma a yanka.
• Beat dukkan kayan abinci a cikin blender kuma amfani.

Smoothies da aka yi daga karas tare da kayan yaji da tafarnuwa ba saturate ba ne kawai, har ma suna kare kan cututtuka daban-daban, musamman sanyi.

Kayan lambu smoothie tare da karas da beets

Abubuwan da aka gyara

• Matsakait karas - ɗaya,
• Karamin beets - daya,
• Seleri - 1 petiole (zaka iya ba tare da shi ba).

Yadda ake yin hadaddiyar karas

Don shirya karas mai lafiya da hadaddiyar giyar beetroot, ci gaba kamar haka:

• Muna tsabtace beets da karas daga fata kuma mun yanke cikin guda.
• Yanke tsiran seleri cikin yanka.
• Haɗa kayan lambu tare da blender a cikin taro iri ɗaya, ƙara ruwa kaɗan idan ya cancanta.

Tare da karas, ruwan 'ya'yan itace beetroot da zaruruwa suna haɓaka narkewa da ɗaukar abubuwan gina jiki, haɓaka haemoglobin da ƙarfafa ganuwar tasoshin jini, kawar da rosacea.