Kiwi smoothie

Ana iya kirkirar wannan shayarwa ta bakin-ruwa mai kyau, lafiya da abin sha mai-kyau a cikin 'yan mintuna kaɗan. Amma nawa zai haifar da motsin zuciyarmu! Musamman idan a cikin danginku karama zuwaga kuka suka girma. Da kyau, ta yaya za a sanya jariri ya sha akalla leastan cokali na yogurt na halitta, wanda ba ya haifar da su suyi gishiri?

Da ɗanɗano smoothie tare da wasu ayaba mai daɗi da kiwi, zaku iya bi da su zuwa kayan zaki mai daɗi wanda shima zai daidaita jikin tare da abubuwa masu amfani.

Wannan smoothie ya juya ya zama mai kauri, godiya ga ayaba - mai daɗi, da amfani da kiwi don sanya shi, kun ƙara ɗan sourness a cikin kwano.

Idan baza ku iya siyan yogurt na halitta ba, zaku iya maye gurbin shi da kefir. Bugu da kari, idan kuna buƙatar rage adadin kuzari na tasa, zaku iya amfani da samfurin madara mai skim.

Dangane da wannan girke-girke na smoothie tare da banana da kiwi a cikin blender, zaku iya canza shi a hankali: ƙara wasu 'ya'yan itace, canza adadin samfurin madara.

Yadda za a yi smoothie:

1. Don ƙirƙirar wannan abin sha, zaɓi kawai cikakke, tare da dandano mai faɗi, 'ya'yan itatuwa. Bawo banana a lokacin farin ciki mai kauri sai a yanka a kananan sassan.

2. Yin amfani da wuka na bakin ciki, bawo kiwi daga fata na bakin ciki, a yanka shi a ciki da dama.

3. Sanya 'ya'yan itacen a cikin buhu, a nika har zuwa wani tsari, wanda aka girka.

4. Zuba yogurt a cikin cakuda 'ya'yan itacen, kawo smoothie zuwa daidaituwa.

5. Zuba kyakkyawan abin sha a cikin kwano ko tabarau.

6. Ku bauta wa nan da nan ko kuma sanyaya don 2-3 awanni. Yi farin ciki da dandano na ƙoshin lafiya smoothie tare da yogurt, kiwi da banana. Bi da dangin ku kawai da kayan abinci da aka yi da gida-gida.

Abubuwan dafa abinci

Swi smoothies suna daya daga cikin saukin hadaddiyar giyar da za'ayi. Dukkanin ayyukanda aka shirya sunzo ne domin wankewa da kwantar da 'ya'yan itatuwa. Bayan haka ya rage kawai a yanka su da dama da niƙa. Yawancin lokaci ana amfani da blender don wannan dalilin. Da alama ba zai yiwu a yi kuskure ba a nan. Koyaya, ba kowane kiwi smoothies ya zama mai dadi da lafiya ba. Akwai hanyoyin da yawa da ke cikin fasahar shirya wannan magani, wanda ba wanda zai ji rauni ya sani.

• Kiwi ɗan itace ne mai ƙoshin gaske. Don haka m cewa an contraindicated ga mutanen da tare da cututtuka na gastrointestinal fili. An yi bayanin wannan ta babban abun ciki na bitamin C, kuma wannan, tabbas, ba mummunan abu bane. Amma idan kun yi smoothie daga kiwi shi kadai, ba tare da hada shi da sauran 'ya'yan itace, kayan marmari ko kayan kiwo ba, kuma ba ku ɗanɗano shi ba, yawancin mutane zasu ɗanɗano dandano mai daɗin ji. A saboda wannan dalili, za'a fi amfani da kiwi a matsayin sashi a cikin hadaddun hadaddiyar giyar hadaddun.
• Za'a iya ƙara sukari zuwa smoothies idan kun kasance ba a kan abinci ba. In ba haka ba, zai zama da ƙarancin amfani da ƙari mai yawa. A saboda wannan dalili, yana da kyau a maye gurbin sukari a cikin hadaddiyar giyar tare da zuma.
• Ba a haɗuwa da Kiwi ba kawai tare da berries da 'ya'yan itatuwa - a kan tushen sa kyawawan kore smoothies an samo su: tare da ganye, kokwamba da sauran kayan masarufi mara kyau.
• Idan kuna son smoothies suyi wasa da abin sha mai taushi, ana iya ƙara dusar kankara a ciki. A wannan yanayin, bayan ƙara kankara, an sake bugun mashin ɗin kuma bayan wannan an ba shi zuwa teburin.

Bayan yanke shawarar maye gurbin abun ciye-ciye kiwi na yau da kullun, ku ci shi da kananan cokali. Sannan jin cikakken zai zo da wuri.

Kar ka manta cewa kyakkyawan gabatar da jita-jita shima yana da mahimmanci. Karka zama mai lazura sosai wajen yiwa gilashin da “hoarfrost” daga sukari mai narkewa, yanki na 'ya'yan itace, laima na ado, ko kuma akalla bambaro.

Kiwi smoothie tare da strawberries da alayyafo

• Kiwi - kilogiram 0.2
• alayyafo - 100 g
• strawberries - 100 g
• ruwa - 100 ml.

• Bawo kiwi, a yanka a cikin manyan guda.
• Bayar da sabo strawberries kuma wanke. Idan ana so, zaka iya amfani da gyada mai sanyi. A wannan yanayin, zai buƙaci da farko a soke shi.
• Sanya strawberries da kiwi a cikin kwano mai farin ruwa.
• Wanke, bushe da sara alayyafo tare da wuƙa, cika shi da ruwa don rage shi da girma.
• Sanya kayan alayyahu ba tare da jan ruwa zuwa sauran kayan ɗin da ke ciki ba.
• Idan kayi amfani da strawberries mai narkewa, saka karamin cokali na sukari ko zuma a cikin kwano mai kaɗa, kamar irin wannan itacen sabo sabo ne.
• Kunna blender kuma ka haɗu da sinadaran yayin yanyanka su.

Strawberry da kiwi smoothies suna da ɗanɗano mai kyau, kuma alayyafo ba ya raunana ta, yana sa hadaddiyar giyar da amfani sosai.

Menene smoothie?

Giyar hadaddiyar giyar da aka yi tare da blender, mahaɗa ko sarrafa kayan abinci daga abinci mai ƙirar calorie mai ƙira ana kiranta da smoothie. Cakuda yana maye gurbin manyan jita-jita da ake amfani dasu don abincin rana ko abincin dare, ko azaman abun ciye-ciye. Godiya ga tsari mai kyau da kuma amfani da sabon ruwan sha, zaku iya kawar da adon mai mai sauƙi, ba tare da fuskantar jin yunwar ba kuma ba tare da haifar da lahani ga lafiya ba. Abubuwan da aka yi amfani dasu sune 'ya'yan itace, berries, kayan lambu, ganye.

Dukiya mai amfani don asarar nauyi

Irin wannan abin sha yana ƙunshe da babban adadin fiber na abin da ake ci, wanda ke da amfani mai amfani a cikin hanjin. Ruwan yana taimakawa wajen tsarkake samfuran lalata, haɓaka metabolism. Smoothies jiki ya amshi sosai, yana cika shi da abubuwa masu amfani, bitamin. Amfani da ruwan cakuda na dabi'a shine mafi kyawun zaɓi don murƙushe yunwar yayin da kake bin abinci don asarar nauyi. Daga cikin kyawawan kaddarorin mai smoothie, akwai:

• ƙarfafa tsarin na rigakafi
• inganta aikin narkewa,
• cikin sauri mai yawa na adibas,
• increaseara yawan sautin jiki,
• haɓaka fata, gashi, kusoshi.

Mafi mashahuri sune smoothies tare da kiwi don asarar nauyi. 'Ya'yan itace kore ana kiransa guzberi na Sinanci, saboda yana da halayyar ɗanɗano mai tsami na wannan Berry da ƙanshi mai daɗi. Abubuwan da ke da amfani na kiwi don asarar nauyi da lafiyar jiki sune kamar haka:

1. Fitsarin tayin yana dauke da magungunan antioxidants wanda ke kara yawan adadin kuzari.
2. 'Ya'yan itacen sun kawar da gubobi da kyau, kuma tana daidaita tsarin narkewar abinci, kuma yana rage ƙwayar jini.
3. Babban taro na bitamin C yana kunna tsari na ƙona kitse, yana da tasiri mai tasiri.
4. Kasancewar potassium a kiwi yana taimakawa wajen cire wuce haddi mai narkewa daga sel da kyallen takarda, yana taimakawa rage nauyi.
5. Yawan cin 'ya'yan itace a kai a kai yana rage hadarin cututtukan jini, sel kansa, yana karfafa zuciya da jijiyoyin jini.

Dokoki don shirye-shiryen da amfani da smoothie abinci

Zaɓin wannan hanyar rasa nauyi, kuna buƙatar tune don cika wasu sharuɗɗa, to fa'idodin cinyewar giyar za ta zama mai mahimmanci. A kan aiwatar da shirya da karɓar smoothies, ya kamata a kiyaye wasu ƙa'idodi da yawa:

1. Ingancin abin sha bai kamata ya zama mai yawan ruwa ba, amma ba lokacin farin ciki ba.
2. Don hadaddiyar giyar, yana da kyau a zaɓi kayan abinci masu inganci masu tsabta, sabo da tsabtace muhalli.
3. Kafin haɗuwa, kuna buƙatar wanke samfuran da kyau, cire tsaba, bawo, partitions.
4. Don zaki, haɗu da kayan ƙanshi mai daɗi.
5. Don tushen smoothie tare da kiwi, lokacin rasa nauyi, kayan kiwo kamar kefir ko yogurt na dabi'a sun dace.
6. An ba shi izinin ƙara kowane ruwan 'ya'yan itace, kuma yana da kyau a ƙi haɗa kayan mai-kalori.
7. An haramta amfani da sukari, kayan zaki, gishiri. Kamar yadda masu haɓaka dandano, cinnamon ya dace.
8. Haramcin ya hada da giya, da abin sha mai kazanta.
9. Kwanaki 2 kafin fara cin abincin, ya zama dole a rage adadin abincin mai kauri, a gabatar da karin 'ya'yan itace, kayan marmari, ruwan ma'adinai ba tare da gas a cikin abincin ba.
10. Don samun isasshen ɗan smoothie, kuna buƙatar sha shi cikin ƙananan sips, ta bututu ko tare da cokali.
11. Don rage nauyi, ana ɗaukar ƙwayar ƙwayar bitamin don abincin rana ko abincin dare, zaku iya haɗa da broths mai ƙoshin mai, hatsi akan ruwa a cikin menu.
12. Komawa zuwa tsayayyen abinci, smoothies ya kamata a cinye kowane 2 hours. A tsakanin abinci an ba shi damar sha ruwa, koren shayi.
13. Tsawon lokacin abincin smoothie bai kamata ya wuce mako 1 ba, saboda jiki yana buƙatar kitse, garkuwar dabbobi da abinci iri-iri.

Kiwi smoothie tare da banana da avocado

• Kiwi - 0.3 kg
• ayaba - 0.3 kg
• alayyafo - 0.2 kg
• avocado - 0.5 inji mai kwakwalwa.,
• ruwa - 100 ml.

• Wanke 'ya'yan itacen. Cire kwasfa daga ayaba, bawo kiwi tare da wuka.
• Sara alayyafo sosai sai a zuba shi da ruwa ko kuma tsarkakakken ruwa.
• Yanke avocado a cikin rabin, cire fitar da dutse. Don yin hadaddiyar giyar daga adadin sinadaran da aka nuna a cikin girke-girke, kuna buƙatar rabin cikakken avocado.
• Yanke avocados, ayaba da kiwi a cikin kananan guda kuma sanya a cikin kwano don yin bulala.
• Aika alayyafo soyayyen cikin ruwa a can.
• Beat komai tare da suturar hannu.

Smoothie da aka yi bisa ga wannan girke-girke yana da daidaitaccen mai maƙar fata, kodayake an shirya shi daga 'ya'yan itatuwa da ganye kawai. Ayaba mai daɗi suna daɗin dacewa da kiwi mai tsami, don haka wannan hadaddiyar giyar tana da dandano daidai.

Kiwi smoothie tare da broccoli da kokwamba

• Kiwi - kilogiram 0.2
• banana - 150 g
• sabo ko daskararre broccoli - 150 g,
• kokwamba - 150 g
• ruwa - 100 ml.

• Wanke kiwi, bushe da tawul, mai tsabta. Yanke kowane 'ya'yan itace cikin guda shida.
• Wanke kabeji, raba cikin inflorescences. Sanya a cikin injin daskarewa na ɗan lokaci don broccoli daskarewa. Idan kayi amfani da kabeji mai daskarewa, baya buƙatar shiri.
• Wanke kokwamba, yanke dabarun. Yi amfani da peeler ka kwaba kokwamba. Yanke kayan lambu cikin manyan cubes.
• 'Bare banana, a yanka naman a cikin rabin tsayi kuma a yanka a cikin manyan semicircles.
• Zuba ruwa a cikin kwano mai laushi, sanya yanka kiwi da banana a ciki. Sara 'ya'yan itacen.
• Cucumbersara cucumbers da broccoli mai daskarewa a cikin 'ya'yan itacen puree. Beat da kayan haɗin tare har sai an sami daidaiton daidaiton launuka.

Haɗin kayan lambu da 'ya'yan itatuwa a cikin hadaddiyar giyar guda ɗaya daga gefe na iya zama mawuyacin hali. Koyaya, yana da dandano mai kyau, don haka da sauri ku manta game da tsoronku. Ko da gaskiyar cewa broccoli ba ya tafasa kafin yin hadaddiyar giyar, bari ta ba ku damuwa - ba za ku sami wata walwala mara amfani ba yayin amfani da smoothie da aka yi bisa ga wannan girke-girke. Amma wannan hadaddiyar giyar tana da amfani kwarai da gaske, saboda tana haɗuwa da ikon da yawa daban-daban a cikin samfuran abun da ke ciki wanda ya sami nasarar haɗuwa da juna da kuma haɗu da juna.

Amfanin da cutarwa na 'ya'yan itace smoothies

Smoothie - Wannan kantin shago ne na bitamin, ma'adanai da abubuwan gina jiki. Wannan ya faru ne saboda kayan abinci da aka yi amfani da shi da kuma hanyar shirya. Kyakkyawan abin sha ya dogara ne da wasu 'ya'yan itatuwa ko kayan marmari, waɗanda aka kakkaɓa zuwa jihar puree. Ruwan 'ya'yan itace tare da ɓangaren litattafan almara baya ƙunshe da kayan adon magani ko kayan ƙanshi, wanda ke ba da amfani a kowane zamani.

Kowane mutum na iya amfani da abin sha mai ba da rai. Zai zama gurbin da ya cancanci abincin maraice. Kwararru suna kira da taka tsantsan kawai a gaban karuwar acidity a cikin cututtuka na hanji. Wannan ƙuntatawa yana amfani da abin sha ne kawai wanda aka shirya ta amfani da berries.

Banana Banana

Banana yana ba ku damar dawo da ƙarfi, kuma tsawon shekaru ina ba da ƙanshin ƙanshi da ɗanɗano. Don dafa abinci zaka buƙaci:

• 1-2 ayaba
• wasu berries (strawberries ko currants),
• 100 ml na madara.

Ayaba na peeled, yankakken yankakken kuma an aika zuwa blender. Sannan suna ƙara berries da madara. Dukkanin kayan abinci ana dukan tsiya har sai da santsi.

Green smoothie tare da seleri da alayyafo

'Ya'yan itãcen marmari da seleri zasu taimaka dawo da ƙarfi bayan aikin rana mai wahala:

• Ayaba 1
• 2 kore kore
• 2 ciyawa na seleri,
• alayyafo

Dukkan abubuwan suna tsabtace, an murkushe su kuma an soke shi. Bayan haka, an saka ruwa na ruwa 100 a cikin su kuma a sake bugun su zuwa wani taro iri ɗaya.

Rana "Lily's Kiss"

Idan kana son wani sabon abu, yana da kyau a gwada Kiss na Lily:

• lemun tsami
• 2 yanka na kankana,
• pear
• wasu strawberries.

Bayan an gama hada kayan za a samu abin sha mai saurin sha.

Sake shakatawa Mint Smoothie

Rage ƙasa kuma sami ingantaccen motsin zuciyarmu zai taimaka:

• kiwi
• 5 sprigs na Mint
• kamar wata lemun tsami yanka
• 100 ml na ruwa
• zuma dandana.

Bayan bulala duk kayan masarufi, kuna samun ruwan 'ya'yan itace mai laushi da yaji. Babban madadin Mojito.

Smoothie "kyakkyawan yanayi"

Idan duniyar da ke waje tana da launin toka, gwada wannan zaɓi, kamar 'ya'yan itatuwa masu kyau kamar yadda zai yiwu:

• banana
• strawberries
• biyu daga kiwi
• wasu rasberi da ruwan 'ya'yan itace shudi
• 100 ml ruwan apple.

Abincin da aka gama zai taimaka wajen sake samun ƙarfi da caji tare da motsin zuciyarmu.

Abarba Slimming Soot

Kuna iya yin smoothies a cikin ruwa, wannan zai ba ku damar samun ruwan 'ya'yan itace kaɗan. Wannan smoothie cikakke ne ga waɗanda suke kan abinci, kamar yadda abarba ke taimakawa ƙone kitse, saboda abubuwan da ya ƙunsa. Babban sinadaran:

• 200g abarba
• Guda biyu lemu mai zaki
• 100 ml na ruwa
• 2 ganyen seleri.

Haɗarin ba sabon abu bane, amma ɗanɗano yana da ban sha'awa sosai.

Fresh Peach Smoothie

peach smoothie girke-girke

Saitin da ke ƙasa zai taimake ka ka wartsake kanka:

• 2-3 kiwi
• 150g kankana ko ceri
• 200 ml ruwan 'ya'yan itace da peach.

Ana ba da ɗanɗano mai daɗin ƙanshi da ƙanshi mai daɗi, don wannan kawai kuna buƙatar haɗa kayan ne a cikin blender ko shirya cakuda a cikin yadudduka - kyakkyawan kayan zaki da ƙanshi!

Citrus smoothie

Vitamin C babban haɓaka ne. 'Ya'yan itacen Citrus babban zaɓi ne akan rana mai zafi.

Sinadaran a daidai yawa:

Haɗa dukkan 'ya'yan itatuwa a cikin blender, ƙara ice cream ga cakuda kuma ku more!

Kwakwa Ginger Smoothie

Wannan hadaddiyar giyar na cin abinci ne na gaskiya. Haɗin abubuwan da ba a sani ba suna haifar da dandano da farin ciki wanda ba za'a iya mantawa da shi ba har tsawon ranar.

• banana
• Miliyan 200 kwakwa na kwakwa,
• kwakwa flakes
• 1 tsp Tushen ɗanɗano
• kirfa.

Kwakwa yana da kyau ga hankali da iya aiki, kuma ayaba yana inganta yanayi da kwarin gwiwa, da inganta ayyukan kwakwalwa da rikice-rikice, kuma cikin sauƙin gamsar da yunwar. Babban ƙarfafawa don dukan yini!

Apple Morning Smoothie

Ruwan Morning Apple - da amfani sosai don karin kumallo. Hanyar dafa abinci mai sauqi qwarai. Ya isa ya ɗauka:

Abubuwan sun cakuda hade sosai (an yanyanka tuffa sosai). Sai a doke har sai da santsi. Abincin da ya haifar shine yake taimakawa yawan karfin jiki.

'Ya'yan itacen Berry Smoothie

“Coollancin Fata” zai taimaka wajan wartsake jiki da bayar da karfi:

• 100 g cranberries, lingonberries da rasberi,
• banana
• 100 ml ruwan ceri.

An hada kayan hade sosai kuma ana cinye su. Berries na iya zama kowane.

M smoothie

Kuna iya tsaftace jiki tare da taimakon avocados. Wannan 'ya'yan itacen yana taimakawa wajen sake sarrafa makamashi. Don dafa abinci, kuna buƙatar ɗaukar:

'Ya'yan itãcen an peeled, yankakken kuma Amma Yesu bai guje tare da blender ko mahautsini. Ana ƙara ruwa a cikin puree sakamakon kuma ana maimaita aikin.

'Ya'yan itace Slimming Smoothie

Banana smoothie tare da hatsi da kwayoyi

Don asarar nauyi, ana bada shawara don zaɓar nau'in hatsi na abin sha. Shiri na bukatar wadannan sinadaran:

• 100 ml na madara
• 30 g hatsi tare da hatsi
• 2 ayaba
• 100 ml na yogurt.

Da farko kuna buƙatar jiƙa muesli a cikin madara. A halin yanzu, an yanke banana, a yanka a kananan guda kuma a zuba tare da yogurt. An narkar da sinadaran har sai sun yi laushi, sannan an kara musu muesli a cikin madara. An sake murƙushe shi kuma a yi aiki da gilashi. Wannan shine cikakken abincin karin kumallo.

'Ya'yan itacen Fried Smoothies

'ya'yan itace bushe smoothie

Wasu 'ya'yan itatuwa masu bushe don kiyaye jikin su da kyau. Don dafa abinci zaka buƙaci:

• 50 g 'ya'yan itãcen marmari masu yawa,
• 250 ml na kefir.

'Ya'yan itãcen marmari masu yankakken an yanyanka su sosai, an zuba su da kefir kuma a harƙa. Sakamakon shine abin sha mai laushi da abinci. Ya dace sosai a cikin hunturu don rigakafi da ƙaruwa da ƙarfi.

'Ya'yan itace da Berry smoothie da guduro

Milk smoothie nau'in musamman ne na ruwan 'ya'yan itace mai lafiya tare da ɓangaren litattafan almara:

• 100 g na blackberry mai sanyi,
• 100 g daskararre Rasberi,
• 100 g cherries
• 2 ayaba
• 100 ml na madara.

A narkarda sinadaran an yayyafa a blender har sai da santsi. Sannan an kara madara. Duk da haka Amma Yesu bai guje da kuma bauta wa tebur. Wannan shine mafi kyau madadin milkshakes.

'Ya'yan itace tare da haɓakar alkama

Ruwan 'ya'yan itace tare da huhun alkama shine mafi kyawun hanyar don baka hanjin aiki. Don dafa abinci zaka buƙaci:

• 2 l alkama ta tsiro
• kiwi
• banana
• 200 ml na abarba abarba.

Abubuwan sunadarai sun haɗu har sai da santsi. Sakamakon shine 200 ml na ruwan 'ya'yan itace mai laushi da lafiya.

Jin daɗin smoothie a cikin zafi

Kyaftin bazara yana da kyau don ƙishirwa ƙishirwa. Sinadaran sune kamar haka:

• 100 g na inabõbi
• kiwi
• wasu kankara
• rabin apple
• 100 ml na ruwa.

Dukkanin abubuwan an lalata su (ana iya kara kankara nan da nan ko kuma a sa a saman abin sha bayan shiri).

Shake "Tangerine Paradise"

Tangerine smoothie

Ruwan Kefir shine babban aboki na gut. Kuma a hade tare da tangerines - dandano da bam ɗin bitamin. Don dafa abinci zaka buƙaci:

Duk abin an cakuda shi da taro iri ɗaya kuma ana amfani dashi da safe ko yamma lokacin da rana. Idan abin sha ya sha acidic sosai, zaku iya shan cokali biyu na zuma.

Ruwan madara

Ruwan Burgundy - mai kyau, baƙon abu da ɗanɗano. Kuna buƙatar:

• 200 ml na madarar almond,
• banana
• cokali na koko
• wasu cherries.

Abubuwan da aka gyara an buge su har sai sun yi laushi, an ƙara koko a ƙarshen.

Inspiration Smoothie

Abin sha tare da suna mai ban sha'awa “Inspiration” zai haɓaka yanayinku kuma yana motsa ku don kammala aikin. Don dafa abinci kuna buƙatar:

• pomegranate
• Mandarin
• cranberries
• 100 ml ruwan ceri.

Bayan haɗu sosai, samfurin yana shirye ya ci abinci.

Ice cream Banana Milk Smoothie

Banana da madara sune mafi kyawun haɗuwa don nauyin cajin vigor. Kuna buƙatar shirya:

• 2 ayaba
• 200 ml na madara
• 100 g na kirim "Ice cream".

Bayan an gauraya dukkan abubuwan da ake amfani da shi kuna samun abin sha mai dadi, wanda ya dace ayi amfani dashi a lokacin zafi.

Ice cream 'Ya'yan itace Sushi smoothie

smoothie kiwi da banana da ice cream

Ruwan ice cream mai ban sha'awa zai ba da sha'awa ga yara da manya. Kyakkyawan haɗuwa sune:

• 150 ml na madara
• kiwi
• banana
• 100-150 g na ice cream.

Sakamakon ba kawai dadi ba ne, har ma da kyakkyawan ruwan 'ya'yan itace tare da sakamako mai sanyaya.

Makamashi Karin kumallo

karin kumallo da safe

Idan kana buƙatar samun cajin safiya na safe, ya dace:

• banana
• kiwi
• avocado
• berries mai sanyi
• Guda 10 na cashew kwayoyi
• seleri
• 100-150 ml na yogurt ko almond madara.

Wannan cikakkiyar karin kumallo ne da za ku iya ci a gida ko ku ɗauka tare da ku, kawai ku haɗu da duk kayan abinci don wannan.

M Melon Smoothie

Wannan smoothie ya dace sosai a lokacin zafi kuma wanda yake son bayanin kula mai ɗanɗano. Babban haɗin guna, banana da kiwi tare da madara.

Yanke sara duka kayan abinci kuma ku haɗasu a cikin blender, babban zaɓi don kyakkyawar rana!

Kwaya da bushe 'ya'yan itace smoothies don rigakafi

Don kwantar da hankali, masu abinci masu gina jiki suna ba da shawarar kula da samfuran kiwo a cikin haɗin gasa tare da 'ya'yan itatuwa da aka bushe:

• 130 ml na yogurt (kowane)
• 'ya'yan itãcen marmari - bushewar apricots, prunes, raisins,
• Art. l zuma
• kwayoyi.

Cutar yogurt ta haɗu da 'ya'yan itace da aka bushe, an ƙara ɗan zuma a ƙarshen. Wannan zabin ya dace duka a cikin hunturu da bazara don haɓaka rigakafi da kuma mura.

Kiwi Chocolate Smoothie

• ruwa - 0.35 l
• Mint - 20 g
• koko foda - 50 g,
• Kiwi - kilogiram 0.2
• ayaba - 0.3 kg
• Alayyafo - 0.2 kg.

• Tafasa ruwa da zuba mint. Bar shi daga na minti 20, sannan a tace.
• Furr rabin rabin mint shayi, jiƙa yankakken alayyafo a ciki.
• Kwasfa kiwi da banana, a yanka a cikin manyan guda.
• Zuba sauran shayi a cikin kwano mai santi, ƙara 'ya'yan itace da koko, whisk.
• Spinara alayyafo kuma a doke smoothie da shi.

Idan kuna so, zaku iya ƙara kankara a cikin hadaddiyar giyar, a cikin hakan ne zai fi dacewa don sanya shakatawa da kuma ƙishir da ƙishirwarku.

Apple smoothie

Apple smoothie tushe ne na samar da makamashi kuma hanya mafi kyau don gyara don rashi baƙin ƙarfe. Don dafa abinci, kuna buƙatar ɗaukar:

A kwasfa apples (zaku iya barin shi), to, an yankakken su sosai kuma an aika su zuwa kwantena mai fenti. Ana gaba da ƙara ɗan zuma da kefir. Abincin da aka sha zai iya inganta tsarin narkewa.

Kiwi smoothie tare da yogurt

• Kiwi - 0.3 kg
• banana - 150 g
• zuma - 20 ml
• yogurt mai narkewa - 80 ml,
• ruwan 'ya'yan itace apple - 60 ml.

• Grate tuffa da kuma matse ruwan 'ya'yan itacen daga ɓangaren litattafan almara.
• 'Bare banana, a yanka a cikin da'irori.
• Cire kwasfa daga kiwi, a yanka kowane 'ya'yan itace a cikin manya manya.
• A kasan kwanon blender, a zuba ruwan da aka samo daga tuffa.
• Sanya yanka kiwi da banana a saman.
• Sanya cokali cokali na zuma.
• Zuba ko'ina na yogurt.
• Beat komai tare har sai lokacin farin ciki, uniform samu.

Irin wannan hadaddiyar giyar za a iya bugu a wurin ciye-ciye a maimakon abin ciye-ciye ko da yamma, idan da gaske kuna son cin abinci, kuma lokacin cin abincin ya riga ya wuce. Hakanan, wannan hadaddiyar giyar za ta kasance mai kyau ga karin kumallo.

Kiwi smoothie tare da orange, apple da banana

• lemu - 0.3 kilogiram
• Kiwi - kilogiram 0.2
• apple - 0.2 kg
• banana - 150 g
• yogurt mara narkewa - 150 ml.

• Wanke 'ya'yan itatuwa, bawo' ya'yan itatuwa.
• Raba orange a cikin yanka, kyauta daga fina-finai.
• Yanke banana da kiwi cikin gungun matsakaici.
• Yanke tuffa cikin cubes.
• Dama 'ya'yan itãcen marmari, sanya a cikin blender.
• Zuba yogurt da whisk.

Wannan maganin da aka samar da yalwa da yawa zai jawo hankalin manya da yara. Zai karfafa rigakafi babu wani abu mafi muni fiye da bitamin kantin magani.

Kiwi smoothie - kayan zaki mai ƙoshin lafiya. Ba za a iya shirya ba kawai daga 'ya'yan itãcen marmari ba, har ma daga kayan lambu. Farar yogurt galibi ana haɗa shi azaman ƙarin kayan abinci. Yin kiwi smoothie ba zai dauki lokaci mai yawa da kuzari ba, a halin yanzu, wannan hadaddiyar giyar tana da kyau wajen wartsakewa, da jan hankali da kuma gamsar da yunwa.

Kiwi smoothies: rayuwa da sauri

Kiwi smoothie wani abin sha ne wanda zai baku yanayin da ya dace. Kuna iya siyan waɗannan 'ya'yan itatuwa don hadaddiyar giyar duk shekara kuma zaku sami fa'idodi da yawa ga wannan ƙwayar daga wannan thisan itacen kore mai daɗin ci. Cocin hadaddiyar giya bata da kiwo, kodayake a wasu lokuta ana yarda a kara kayan kiwo.

Don ba da daidaitaccen maɓallin kirim mai ban sha'awa, zaku iya ƙara ayaba, strawberries da sauran 'ya'yan itatuwa a ciki. Kuna iya koya mai sauƙi kuma mai daɗi koya wa 'ya'yanku abinci mai kyau ta hanyar aika faski ko seleri zuwa kwano mai santsi tare da kiwi.

Anan akwai hanyoyi don yin kiwi smoothie bisa ga girke-girke na al'ada, har ma tare da masu ƙari daban-daban.

Emerald Cocktail Kiwi Smoothie Recipe

Farkon ranar ba ta kasance mai haske da alheri ba. 'Ya'yan itacen kiwi da kanta, ko kuma kamar yadda ake kiranta da farko, guzberi na kasar Sin ko goro na biri, ya ƙunshi kusan dukkanin bitamin da aka sani B1, B2, B6, C, E, PP, A.

Bugu da kari, yana dauke da sitaci, fiber na abinci, acid din, abubuwanda aka gano (jan karfe, manganese, aidin, iron) kuma babu kasa da macrocells (sodium, potassium, alli, phosphorus, chlorine). Duk wannan ya dace da karamin 'ya'yan itace mai dadi.

Kuna iya samun isasshen wannan hadadden bitamin ta hanyar shirya girke-girke na kiwi na gargajiya. Kana bukatar:

• 2 cikakke "m 'ya'yan itãcen marmari"
• ma'aurata biyu na zuma na halitta,
• Kofin rashin abinci mai ƙarancin kefir.

Ga mutane da yawa, tsarin yin karin kumallo ya juya zuwa jahannama. An shirya wannan hadaddiyar giyar guda ɗaya cikin sauri kuma nan da nan bayan an sha akwai ƙarfin kuzari da ƙarfi. Mataki-mataki umarnin dafa abinci:

1. Cire kwasfa daga 'ya'yan itacen kuma a yanka a kananan guda.
2. Zuba kayan a cikin kwano mai farin ruwa, zuba kan kefir kuma ƙara zuma.
3. Beat har sai da m mau kirim daidaito.

Kyakkyawan abin sha mai launin kore Emerald an shirya. Kuna iya yin ado da smoothie tare da kiwi tare da zubin mint da yanki mai sabo.

Strawberry da Kiwi Smoothies

Irin wannan girgiza ya ƙunshi babban rabo na bitamin C, da ƙarancin kalori mai yawa da ɗanɗano mai daɗi za su ba ka damar cin abinci a kan wasu gilashin gilashin strawberry da kiwi. :Auka:

• 1 cikakke "'yayan itace"
• 5 strawberries
• dinki alayyafo
• 50 ml tsarkakakken ruwa.

Tsarin dafa abinci na kai shine na farko:

1. Kwasfa 'ya'yan itacen daga fata, da kuma strawberries daga stalks, a yanka a cikin matsakaici guda.
2. Sanya 'ya'yan itacen a cikin blender, ƙara alayyafo, zuba komai da ruwa.
3. Beat har sai da santsi.

Irin wannan hadaddiyar giyar dai ya dace sosai ga yara, saboda alayyafo a ɗabi'arta tsarkakakke kaɗan ne da ɗanɗanorsu, kuma cikin abin sha mai ƙamshi mai ban sha'awa, zai tafi tare da kara.

Kiwi da apple smoothie

Bam din bitamin na jiki. Kiwi da apple smoothies suna da kyau a shirye ba tare da kayan kiwo ba, amma tare da ruwa ko kankara. 'Ya'yan itacen da dandano mai haske na abin sha na sa su ji, kuma' ya'yan itacen da ke ciki za a cika su da ma'adanai da abubuwan abubuwan ganowa gaba ɗaya. Kai kanka a gida, zaka iya dafa gari kamar wannan:

• 3 'Ya'yan itãcen "guzberi na kasar Sin",
• bullseye
• rabin kofin kankara
• sprigs na Mint ba na tilas ba ne.

Tattara hadaddiyar giyar a cikin tsawan mintuna:

1. Bawo 'ya'yan itacen. Yanke cikin yanka kuma aika a cikin kwano.
2. Zuba kankara a kan 'ya'yan itacen da kuma sa Mint ganye.
3. Katse komai cikin blender har sai yayi laushi.

Zuba ruwan da aka gama tare da dukkan abubuwan kara a cikin gilashi mai tsayi. Ado tare da Mint ganye da kuma sanya da'irar 'ya'yan itace emerald a kan baki.

Kiwi smoothie tare da madara

A wasu halaye, an yi nasarar hade da "goro" tare da madara. Don yin wannan, ban da shi, an ƙara strawberries, banana da madara a cikin hadaddiyar giyar. M dandano mai laushi mai laushi mai laushi mai tsami na abin sha yana haifar da tasirin jijiyar wuya kuma baya ɗaukar nauyin ciki. Abubuwa na hadaddiyar giyar:

• ma'aurata biyu daga "guzberi na kasar Sin",
• banana
• 3 strawberries
• rabin gilashin madara.

A gida, an shirya smoothie mai ban sha'awa tare da kiwi da madara kamar haka:

1. Kwasfa 'ya'yan itatuwa. Yanke cikin cubes, bayan barin wani da'irar emerald don ado.
2. Zuba '' tsirrai '' cikin faranti, zuba kan madara da katsewa yanayin da ake so.

Shayar ta shirya. Ado tare da zobe kiwi kamar a cikin hoto. Idan baza ku iya lallashe yaranku ku sha gilashin madara ba, kuyi masa irin wannan smoothie. Tabbatar cewa yaro zai nemi kari.

Kiwi smoothies: bambancin lafiya haɗuwa

Idan kuna damuwa game da adon ku da jikinku baki ɗaya, muna ba da bambance-bambance masu yawa na lafiya da sauƙi ga Kiwi smoothies. Tabbas kun zabi wadanda zasu kasance dandano ku.

• Kiwi da kokwamba. Wannan ma'aurata + Mint sun bar + ƙaramin cokali kaɗan na ginger + apple. Abubuwan sunadarai sun haɗu daidai kuma abun da ke cikin calorie yana da ƙasa sosai.
• Pear da kiwi + orange. Cokali na lemo mai zaki yana bushewa daga dusar pear, kuma dukkan bitamin da aka samu daga “kwayar biri” tare da hadaddiyar giyar zata iya shiga jikinka cikin sauki.
• Seleri da kiwi. Wasu ma'aurata + kiwi + dan itacen seleri + gilashin ruwan 'ya'yan itace apple wanda aka matse shi da shi. Miyar hadaddiyar giyar za ta fito da launi mai laushi kuma tare da ƙanshin bazara mai daɗi. Ya dace da karin kumallo da abun ciye-ciye.

Tukwici: Idan kuna amfani da hadaddiyar giyar don kula da adadi mai laushi ko don haɓaka asarar nauyi, to ya fi kyau ku ci smoothies maimakon sha. Aauki teaspoon kuma ku ci 'ya'yan itace mai ɗanɗano tare da shi. Don haka kuna amfani da samfurin. Kuma a cikin kananan rabo, jiki ya fi dacewa da shi.

Shaye-shaye masu launuka baza su bari ku bugu da wahala na yanayi ba. Gwada sababbin haɗuwa, ƙara zane-zanen da aka taɓa, kuma amintattun hadaddiyar giyar ba za ta haifa ba.

Kiwi smoothies: girke-girke lafiya mai dadi da kowace rana

Smoothies babban abin sha ne mai cakuda shukakkun 'ya'yan itatuwa daban-daban, berries ko kayan lambu. Wasu lokuta, a matsayin ƙarin kayan don shirye-shiryensa, ana amfani da ruwan juji na ɗabi'a, kayan yaji da sauran kayan abinci.

Daga Ingilishi, ana fassara sunan wannan abin sha da “mai daɗi, taushi ko mai kama da juna”. Lallai, daga waje yana kama da haka. Kyakkyawan tushen yin smoothies shine kiwi.

Wannan 'ya'yan itacen yana dauke da dumbin kayan abinci masu amfani (bitamin, ma'adanai, acid da kuma fiber na abin da ake ci) wadanda ke iya kula da yanayin jikin mutum.

Bugu da ƙari, yana cakuda daidai tare da kusan kowane samfurin, ba tare da rasa kyawawan halayensa ba. Akwai zaɓuɓɓuka da yawa daban daban na yin kiwi smoothies. Kowannensu yana da kyau a hanyarsa kuma yana kawo wasu fa'idodi.

Idan kun zaɓi abubuwan da suka dace don smoothie tare da kiwi, to, abin sha na yau da kullun na iya juya zuwa ingantaccen warkarwa na gaske. Haka kuma, don shirye-shiryen sa ba ya buƙatar wani lokaci na musamman ko aiki.

Za'a iya yin samfur ɗin a cikin ɗakin dafa abinci na gida a cikin 'yan mintuna kaɗan. Don yin smoothie mai dadi kuma mafi amfani tare da kiwi, kawai kuna buƙatar mahaɗa (ko blender) da kayan amfani waɗanda za ku iya zuba ruwan da aka gama.

Don aiki, ana buƙatar abubuwan da ke gaba: don 1 cikakke kiwi 200 milliliters na kefir da wani yanki na kirfa.

1. Da farko, dole ne a tsabtace kiwi a cikin fatar.
2. Bayan wannan, 'ya'yan itacen ya kamata a yanke shi ba da izini ba a kananan ƙananan kuma a canja shi zuwa akwati don niƙa.
3. 'Ya'yan itacen' puree tare da blender ko mahaɗa.
4. Sanya kefir da kirfa kadan ka dandana.
5. Beat da cakuda sosai, sannan ku zuba shi a cikin jita-jita da aka shirya.

Zaka sami ruwan sha mai mahimmanci wanda zai haɗu da kyawawan kaddarorin dukkan abubuwan haɗin da ake amfani da su.

Ga mutanen da suke jagorantar rayuwa mai aiki koyaushe, yana da matukar muhimmanci jiki koyaushe yana karɓar nauyin da ake buƙata na makamashi. A wannan yanayin, smoothie tare da kiwi zai kasance tushen wanda zai taimaka wajen kula da mahimmancin ƙarfi a cikin kullun. Don irin waɗannan dalilai, ya fi kyau a yi amfani da abubuwan da ke cikin: 2 kiwi, avocado 1 da 300 milliliters na yogurt na sha.

Abu ne mai sauki a yi irin wannan abin sha:

1. Da farko kuna buƙatar shirya avocado. Don yin wannan, 'ya'yan itacen suna buƙatar peeled, sannan, yankan shi a rabi, cire ƙashi a tsakiyar. Bayan haka, ɓangaren litattafan almara za a iya yanke su a cikin sabani guda.
2. Kiwi tare da wuka 'yan itace mai kaifi don' yantar daga kan kan ta, sannan kawai a raba zuwa manyan bangarori da dama. Musamman ma ba lallai ba ne kara, tunda wannan 'ya'yan itace mai laushi ne kuma ba zai zama da wahala a niƙa shi ba.
3. Load da abinci a cikin blender kuma niƙa su cikin ɓangaren litattafan almara.
4. Zuba dukkan yogurt kuma ku doke cakuda har sai da santsi. Smoothie ya shirya.

Bayan wannan, ya rage kawai don zuba shi cikin wani kwano (gilashin ko gilashi) kuma sha tare da nishaɗi.

Kiwi da banana

Samfura mai zuwa ya dace da waɗanda ke ƙoƙarin kiyaye adadi. Yawancin waɗannan mata ne waɗanda, a matsayinka na doka, koyaushe basu gamsu da nauyinsu ba. Neman ainihin su zai zama smoothie tare da kiwi da banana.

A zahiri ba shi da sukari, amma a lokaci guda yana da wadataccen abinci a cikin bitamin da ma'adanai da aka samo a cikin abubuwan farawa.

Don shirya shi, ana buƙatar jerin samfuran masu zuwa: 1 kiwi, cokali na zuma na ainihi, ayaba 1, 75 milliliters na ruwa da kuma lemonon lemun tsami.

Fasaha don yin abin sha mai sauki ce:

1. Da farko dai, kuna buƙatar 'yantar da banana daga kwasfa, sannan ku raba shi da hannuwanku.
2. Hakanan an raba peeled kiwi cikin yankuna ba da izini ba.
3. Ninka kayayyakin a cikin kwano.
4. Ara abubuwan da suka rage, rufe murfin kuma bugi abubuwan da ke cikin babban gudu na minti 3. A wannan lokacin, cakudawar zai zama mai kama da juna.

Zuba smoothie tare da kiwi da banana a cikin gilashin, zaka iya amince lafiya dandano mai ƙanshi da ƙanshi mai daɗi.

Ina kwana

Suna son kawar da ƙarin fam, mutane sau da yawa suna azabtar da kansu tare da tsauraran abinci, suna rage kansu ga kusan komai.Wani lokacin wannan, hakika, yana bada 'ya'ya.

Amma irin waɗannan gwaje-gwajen suna buƙatar ƙarfin iko da haƙuri mai ban mamaki, wanda ba kowa bane ke da shi. Kyakkyawan mafita ga wannan matsala zai zama smoothie don karin kumallo.

Domin samun abin sha mai saurin amfani, zaku iya amfani da kayan mai sauqi mai sauqi: na tsawon mil 100 na koren shayi, 3 kiwi da oatmeal na yau da kullun.

Dokokin yin abin sha:

1. Da farko kuna buƙatar ware shayi daban.
2. A lokaci guda, oatmeal dole ne a steamed, a zuba shi da ruwan zãfi.
3. Kiwi ya watse. A wannan yanayin, zaku iya aiki marasa daidaituwa. Ya isa ya yanke 'ya'yan itacen a cikin rabin, sannan kuma cire dabbar daga ciki tare da teaspoon.
4. Sanya dukkan kayan hade a cikin kwano mai farin ruwa kuma a doke da kyau.

Irin wannan abin sha ba kawai zai iya yin adon fuska ba, amma zai taimaka wajen tsawan matasa. Zuwa mafi girman, wannan shine amfanin oatmeal, wanda ke daidaita narkewa da metabolism, wanda shine mabuɗin ba kawai kyakkyawan adadi ba, har ma fata mai kyau.

Kiwi tare da shinkafa

Abincin safe yana yawan bawa mutum makamashi a farkon rabin rana. Don yin wannan "cajin" mafi inganci, zaku iya shirya smoothies don karin kumallo ta amfani da takamaiman kayan samfuri.

Abin sha ya zama mai wadataccen bitamin da mai gamsarwa.

Don irin waɗannan dalilai, cakuda da aka shirya daga waɗannan abubuwan da ke ƙasa cikakke ne: 80 grams na shinkafa dafaffen, 2 kiwi, 2 tablespoons na lemun tsami lemun tsami, ayaba 1, 25 grams na sabo faski, kopin ruwa, zuma da teaspoon na ƙyallen filayen ƙasa.

Wajibi ne a shirya irin wannan abin sha a cikin tafiwar gaba ɗaya:

1. Duk abincin da aka riga aka shirya ana ɗaukar su lokaci guda a cikin kwano mai farin jini. Idan ana amfani da mahaɗa don aiki, to ya kamata a tattara kayan a cikin kowane akwati mai zurfi mara ƙarfe.
2. Puree da cakuda. Dangane da lokacin bulala, zaka iya cimma daidaito da ake so.

Tana zama cikakkiyar abin sha, wanda kowane bangare ke taka rawa. Don haka, faski tushe ne na beta-carotene, kuma tare tare da sauran 'ya'yan itace shi ainihin ɗakunan ajiya ne na bitamin da ma'adanai.

Rice, bi da bi, shine mai siyar da carbohydrates, wanda, a zahiri, ya zama "man" ga jikin ɗan adam. Tare, suna ba ku damar ƙirƙirar cikakken karin kumallo ga duk wanda ke kula da lafiyar kansu.

Domin kai da kanka shirya mai dadi da lafiya smoothie, dole ne mutum ya tuna cewa ba berries da 'ya'yan itatuwa ne kawai suke da halaye masu kyau ba. Kayan lambu ma sun ƙunshi yawancin waɗannan abubuwan haɗin, waɗanda suke da matukar muhimmanci ga haɓaka al'ada da haɓakawa.

Sabili da haka, ƙirƙirar smoothie lafiya, zaka iya haɗa waɗannan samfuran tare, la'akari da halayen kowane ɗayansu.

Don haka, alal misali, don haɓaka launi da danshi na fata, abubuwan da ba a saba da su ba sun fi dacewa: kokwamba, kiwi da apple.

Samun abin sha daga ciki ba zai zama mai wahala ko kaɗan:

1. Da farko kuna buƙatar kwasfa tuffa kuma ku yanke shi a cikin rabin don fitar da tsaba.
2. An sa kiwi ya gutsure
3. Daga kokwamba, kuna buƙatar cire fata, cire tsaba daga ciki, kuma a yanka naman da wuƙa.
4. Ka tattara samfura tare ka niƙa, sannan ka doki na wasu .an mintuna.

Za ku sami abin sha mai ban sha'awa, wanda, a tsakanin wasu abubuwa, kuma ana iya amfani da shi don shayar da ƙishirwar ku, tun da kokwamba 90 bisa ɗari na ruwa.

Strawberry tare da Kiwi

A cikin hunturu, lokacin da jiki ke buƙatar tallafi, ko a lokacin rashi na bitamin bazara, zaku iya yin smoothie tare da kiwi da strawberries. Abincin da aka samu ba wai kawai bakin-watering da sosai dadi.

Kuma yana iya daidaita jiki tare da rasa abubuwan amfani.

Don dafa abinci, dole ne a yi amfani da abubuwan da ke gaba: 1 kiwi, dintsi na strawberries, ayaba 1, kopin ruwan 'ya'yan itace apple da rabin lemun tsami na zuma.

Shirya samfurin yana da sauqi qwarai:

1. Ayaba na bukatar a gyada shi a yanka a cikin yanka.
2. Strawberries a hankali cire stalks.
3. Kiwi, peeled, crumble cikin cubes.
4. Haɗa samfuran a cikin ruwan inuwa kuma ku doke su har sai taro ya zama ɗaya.

Bayan wannan, ana iya zuba cakuda a cikin kowane gilashin da ya dace (ko gilashin) don wannan kuma ya bugu, yana jin daɗin ɗanɗano da ƙamshin da ba a sani ba. Idan kun shigar da kanku da irin wannan abin sha aƙalla sau ɗaya a rana, to za ku iya mantawa har abada game da abin da rashi keɓaɓɓen bitamin, da mummunan yanayi ko jin daɗin rayuwa.

Kiwi da apple

Smoothie, kamar yadda kuka sani, ana jin daɗin saboda dandano mai yawa, abubuwan da ke da amfani, da kuma dafa abinci mai sauƙi. Dogaro da sinadaran da ake amfani da shi, zai iya magance matsalolin lafiyar mutane daban-daban.

Yawancin masana suna ba da shawara don amfani da sau da yawa, alal misali, smoothies tare da kiwi da apple. Cakuda waɗannan samfuran bam ɗin bitamin ne na gaske, wanda zai iya cire dukkan gubobi da sharar gida, kuma ƙari, ƙarfafa tsarin rigakafi.

Don yin irin wannan smoothie kuna buƙatar: 2 kiwi, 3 tablespoons na ruwan lemun tsami, 2 apples and 5 ganyen Mint.

Abincin an sanya shi mai sauqi qwarai:

1. Dole a yanka ɓangaren litattafan almara (ba tare da tawali'u da kwasfa ba) a cikin guda.
2. Ya kamata a fara tsabtace Kiwi, sannan kuma a crumble da ka.
3. Kuna iya tsage ganye na Mint tare da hannuwanku.
4. Ana shigar da samfurori cikin blender kuma an doke su a babban gudu.

Sai dai itace cikakkiyar cakuda mai cike da dandano mai kyau da ƙamshi mai ɗorewa.

Kiwi smoothies - mafi girke-girke

Kiwi yana da kyau don yin kore smoothies kuma yana ba da ƙarin dandano ga smoothie 'ya'yan itace. Zawi za'a iya shirya smashhies na tsawon shekara duk ta amfani da 'ya'yan itace mai sanyi.

Kiwi abu ne mai kyau na bitamin C, bitamin A, E, B6 da K. Kiwi ya ƙunshi folic acid, magnesium, phosphorus, jan ƙarfe da firam na abin da ake ci, musamman idan kun ci kiwi da kwasfa. Za'a iya cin abinci kai tsaye kai tsaye tare da kwasfa wanda zai yi aiki kamar buroshi don cikin hanji, amma ya kamata a wanke kiwi sosai kafin hakan.

Bincike ya nuna cewa cin 2-3 kiwis a kowace rana tsawon wata daya yana taimakawa rage mummunan tasirin cholesterol, hakan zai rage hadarin cututtukan jini da toshewar hanyoyin jini. Za a iya rarrabe kiwi smoothies a matsayin ɗan itace mai smoothies.

Green smoothies na kunshe da 'ya'yan itatuwa sabo kamar kiwi, koren kayan lambu mai duhu kamar sulayya, chard, faski, arugula har ma da ganyen Dandelion, fruitsa fruitsan itaciya da ke bayar da mayuka mai yaushi da ruwa (ruwa, ruwan' ya'yan itace). Waɗannan hadaddiyar hadaddiyar giyar ba ta da-kiwo. Don ba su ɗanɗano mai kirim, ana amfani da 'ya'yan itatuwa tare da lokacin farin ciki: ayaba, mangoes, gwanda, avocados,' ya'yan itatuwa za a iya daskarewa.

Green smoothies suna da arziki a cikin bitamin, ma'adanai, antioxidants, fiber na abin da ake ci da furotin. Girke-girke na yau da kullun ya ƙunshi abubuwa 3-5 na kayan marmari da kayan marmari. Don yin kiwi smoothie, kuna buƙatar ruwa. Ana buƙatar ruwan tsami don tsarke abin sha, kuma ba zai yi kauri sosai ba. Ruwan tushen na iya zama tsarkakakken ruwa, ruwan 'ya'yan itace.

Kiwi smoothie girke-girke

Kiwi yayi kyau tare da ayaba, strawberries, pears, mangoes da ganye kamar alayyafo.

Kiwi smoothie tare da strawberries.

• 2 kiwi
• 1 kofin strawberries
• 2 kofuna waɗanda sabo alayyafo (dandana)
• Kofin ruwa
• 1 kofin aunawa kimanin 180 ml. (karamin kofin shayi)

'Ya'yan itace' ya'yan itace Strawberries galibi suna daga smoothie. Kayan girke-girke na Strawberry smoothie nan >>

Na shakatawa hadaddiyar giyar "Rana rana"

Idan kun shakata a cikin ƙasashe masu ɗumi, inda zaku iya samun samfuran kayayyaki daban-daban, to idan zaku iya, zaku iya yin ruwan giyar rana:

An narkar da sinadaran a kan fenti, sannan a kara musu kankara.

Ice cream smoothie

Don shakatawa a maraice na bazara mai dadi, kula da abubuwan da ke ƙasa:

• banana
• 200 g na kowane berries
• ceri
• kiwi
• kirim
• 50 ml na madara
• Mint.

Haɗa dukkan kayan haɗin tare da juna kuma ku sha nan da nan. Ruwan na sha, yana ƙoshi da ƙishirwa kuma yana inganta yanayi.

'Ya'yan itacen shisha ba wai kawai abin sha mai lafiya bane, ainihin nectar ga rai da jiki. Kuna iya dafa shi daga kowane kayan abinci. Wasu ƙananan kayan marmari sun haɗa da rashi na bitamin kuma suna ba da makamashi.

Don yin smoothie daga kiwi da yogurt kuna buƙatar:

• Yogurt mai dadi - 200 ml
• 2 manyan kiwi 'ya'yan itatuwa

Don shirya kyakkyawan abin sha mai gina jiki na kiwi da yogurt, kuna buƙatar ɗaukar kiwi cikakke, kurkura sosai kuma ku kwantar da fata daga gare su. Yanke karamin bakin bakin kiwi, sai a yanka sauran naman a yanka babba sai a sa a kwanon da aka dafa don hada abinci. Sanya yogurt a cikin yanka kiwi.

Domin samun abin sha tare da wadataccen ɗanɗano, zaku iya ɗaukar yogurt mai inganci tare da cikewa daga wannan tsiron berry.

Haɗa yogurt da kiwi cikin blender don samun daidaituwar aiki. Don yin kiwi da yogurt smoothies mai kauri, zaku iya ƙara naman ayaba mai matsakaici a cikin abin sha.

Idan kuna son yin irin wannan abin sha daga kayayyakin kiwo na gida, ba lallai ba ne ku ɗauki yogurt - yana iya zama yogurt na gida ko kefir. Amma tare da yogurt - tastier!

Yawanci, ana amfani da kiwi da yogurt smoothie a teburin a cikin gilashin da aka riga aka cakuda wanda aka yiwa ado da yanka kiwi.

Smoothie Kiwi tare da Kokwamba da Broccoli

• Ayaba 1
• 1 kofin daskararre broccoli
• 3 kiwi
• 2 kananan cucumbers ko rabin manyan
• Kofin ruwa

Fara yin smoothies ta ƙara ruwa da fruitsa fruitsan taushi ga blender. Dama sannan kuma ƙara harda fruitsan itãcen marmari ko kayan lambu mai sanyi. Yakamata mai ƙarfi ya zama mai ƙarfin isa.

Cocoa Kiwi Smoothie

• 3 kiwi
• 1 tbsp koko foda
• Ayaba 1
• Peppermint shayi 200 ml (gilashin)

Farko daga mint shayi sai a kwantar da shi. Kuna iya maye gurbin shayi tare da lemun tsami lemon ko chamomile. Sanya adadin da ake buƙata na shayi a cikin mai farin ruwa, ƙara ganye da fruitsa fruitsan 'ya'yan itace mai laushi, haɗu har sai mai laushi (kamar 30 seconds), sannan ƙara sauran abubuwan da ke ciki kuma sake haɗuwa har sai an sami tsami mai laushi. Idan baku ci ayaba ba, to zaku iya maye gurbinsu da avocados ko mangoes.

Kiwi smoothies da mango tare da Mint

• 3 kiwi
• Mango 1
• 5-6 Mint ganye
• 1 karamin ciyawa na seleri
• Gilashin ruwa

Shiri: duba girke-girke na baya. Ana samun kusan miliyan 900 na hadaddiyar giyar daga wannan adadin 'ya'yan itace. Don ragewa, rage adadin sinadaran gwargwadon gwargwado.

Yadda ake yin smoothie kore

Koren smoothie yana da sauƙin yi. Kuna buƙatar buɗaɗɗen burodi, kayan 'ya'yan itatuwa masu mahimmanci, ganye, yankan katako da wuka mai kaifi. Don ƙirƙirar hadaddiyar hadaddiyar giyar tare da ɗanɗano kirim mai ɗanɗano kusan art, amma zaka iya koya da sauri sosai. Ta hanyar koyon kayan yau da kullun, zaku ƙirƙiri abubuwan kirkirar kanku.

Smoothie ya ƙunshi tsami mai tsami na abin sha. 'Ya'yan itãcen da ke ƙirƙirar kayan da ake so sune: ayaba, mangoes, avocados, pears, peaches, gwanda. 'Ya'yan itãcen marmari masu daskarewa suna da yawa, saboda haka zaku iya yin smoothies a kowane lokaci na shekara. Menene smoothie >>

'Ya'yan itãcen marmari waɗanda ke ɗauke da ruwa mai yawa, kamar kankana, kankana, inabi, za'a iya amfani da shi azaman ƙari, amma ba kamar babban sinadari ba, in ba haka ba zaku sami ruwan karshin, ba smoothie mai ƙamshi ba.

Don yin smoothie da gaske mai daɗi, kuna buƙatar haɗa 'ya'yan itace daban-daban.

Kayan gargajiya mai launin shunin fata shine banana da kore alayyafo, amma idan kuka ƙara peach ko strawberries, za ku sami sabon dandano.

Mafi kyawun tabbataccen haɗin kayan 'ya'yan itatuwa don yin smoothies

• Banana ('ya'yan itace tushe) + strawberries
• Mango (basea fruitan tushe) + abarba
• Pear (gishirin tushe) + orange
• Apple (basean itace tushe) + ruwan 'ya'yan itace blue

Kalli bidiyon ka sake! Kuna buƙatar kiwi, banana, yogurt, zuma.

Don inganta dandano, zaku iya ƙara vanilla, cloves, kirfa, barkono cayenne a cikin smoothie, yana da kyau tare da koko yayin yin smoothie cakulan, kayan abinci mai gina jiki, oatmeal na ƙasa. Don ƙara letas na kore a cikin smoothie babbar shawara ce, musamman ga waɗanda ba sa son letas.

A sauƙaƙe ba za ku lura da dandano na greenery ba, koda kuwa ba mai yawan ɗaci ba ne. Zai fi kyau fara fara dafaffen smoothies tare da alayyafo na matasa, sannan, bayan horarwa, ƙara chard, ganyen dandelion, Kale, faski, arugula, letas na romaine zuwa abincin ku.

• Kar ku manta da tsarin "smoothie" na zaki: 60% 'ya'yan itace da ganye 40%.
• Kafin sanya ganye a cikin blender, sara kowane ganye tare da wuka.

Idan kuna son labarin, kamar shi. Kawai ka raba shi da abokanka a shafukan sada zumunta. Wannan zai taimaka mana wajen kyautata shafin. Na gode!

Kiwi slimming smoothie: girke-girke da kuma bita

Suna son rasa nauyi ta hanyar canza abincinsu, yawancin mutane suna zaɓin zaɓi wanda ya haɗu da fannoni kamar ingantaccen aiki, amfani, sassauƙa, da iyawa. Ofayansu shine abinci-smoothie don asarar nauyi, gwargwadon abinci mai gina jiki, mai daɗin warkar da jiki, yawan jiyyarsa tare da bitamin. Menene peculiarity na abinci?

Giyar hadaddiyar giyar da aka yi tare da blender, mahaɗa ko sarrafa kayan abinci daga abinci mai ƙirar calorie mai ƙira ana kiranta da smoothie. Cakuda yana maye gurbin manyan jita-jita da ake amfani dasu don abincin rana ko abincin dare, ko azaman abun ciye-ciye.

Godiya ga tsari mai kyau da kuma amfani da sabon ruwan sha, zaku iya kawar da adon mai mai sauƙi, ba tare da fuskantar jin yunwar ba kuma ba tare da haifar da lahani ga lafiya ba.

Abubuwan da aka yi amfani dasu sune 'ya'yan itace, berries, kayan lambu, ganye.

Irin wannan abin sha yana ƙunshe da babban adadin fiber na abin da ake ci, wanda ke da amfani mai amfani a cikin hanjin. Ruwan yana taimakawa wajen tsarkake samfuran lalata, haɓaka metabolism.

Smoothies jiki ya amshi sosai, yana cika shi da abubuwa masu amfani, bitamin. Amfani da ruwan cakuda na dabi'a shine mafi kyawun zaɓi don murƙushe yunwar yayin da kake bin abinci don asarar nauyi.

Daga cikin kyawawan kaddarorin mai smoothie, akwai:

• ƙarfafa tsarin na rigakafi
• inganta aikin narkewa,
• cikin sauri mai yawa na adibas,
• increaseara yawan sautin jiki,
• haɓaka fata, gashi, kusoshi.

Mafi mashahuri sune smoothies tare da kiwi don asarar nauyi. 'Ya'yan itace kore ana kiransa guzberi na Sinanci, saboda yana da halayyar ɗanɗano mai tsami na wannan Berry da ƙanshi mai daɗi. Abubuwan da ke da amfani na kiwi don asarar nauyi da lafiyar jiki sune kamar haka:

1. Fitsarin tayin yana dauke da magungunan antioxidants wanda ke kara yawan adadin kuzari.
2. 'Ya'yan itacen sun kawar da gubobi da kyau, kuma tana daidaita tsarin narkewar abinci, kuma yana rage ƙwayar jini.
3. Babban taro na bitamin C yana kunna tsari na ƙona kitse, yana da tasiri mai tasiri.
4. Kasancewar potassium a kiwi yana taimakawa wajen cire wuce haddi mai narkewa daga sel da kyallen takarda, yana taimakawa rage nauyi.
5. Yawan cin 'ya'yan itace a kai a kai yana rage hadarin cututtukan jini, sel kansa, yana karfafa zuciya da jijiyoyin jini.

Kefir tare da kiwi

• Lokaci: Minti 10.
• Abun Cika Adadin Aiki: 1.
• Calorie jita-jita: 144.
• Dalilin: don karin kumallo, shayi na yamma, abincin dare.
• Abincin abinci: Turai.
• Matsala: sauki.

Kiwi yayi kyau tare da kayan kiwo.

Hadaddiyar giyar da kefir ke dauke da sunadaran da suka wajaba don aiki na yau da kullun da gabobin jikinsu, da kuma kwayoyin cuta wadanda ke tallafawa microflora na hanji. Ruita andan itace da madara yana taimakawa wajen tsarkake ganuwar bututun jini, ƙarfafa rigakafi.

Smoothies don abincin asarar nauyi zai sa ya zama sauƙin rabu da karin fam ba tare da sanya mutum a cikin damuwa ba tare da rage jin daɗin jin daɗi.

Sinadaran

• kiwi - 1 manyan 'ya'yan itace,
• lemu - 1 pc.,
• kefir 2.5% - 150 ml.

Hanyar dafa abinci:

1. 'Ba' ya'yan itatuwa, a yanka su a cikin kananan guda.
2. An sanya dukkan kayan haɗin a cikin akwati, ƙara kefir.
3. A hankali sosai niƙaɗa samfuran tare da blender zuwa taro mai yawa.
4. Zuba cikin gilashi, ado tare da yanki na kiwi.
5. Idan cakuda ya ƙare yana da faɗuwar rana, zaku iya aan dropsannun saukad da na zuma ko syrup a ciki.

Tare da yogurt

• Lokaci: Minti 10.
• Abun Cika Adadin Aiki: 2.
• Calorie jita-jita (1 bauta): 167.5 ta 100 g.
• Manufa: karin kumallo, abun ciye-ciye.
• Abincin abinci: Turai.
• Matsala: sauki.

Green slimming smoothie tare da kiwi, avocado da yogurt sun shahara tsakanin 'yan wasa waɗanda ke cinye shi 1-1.5 kafin horo. Cakuda yana ba da ƙarfi, yana taimakawa adana taro kuma yana rage kitse ta jiki ta hanzarta haɓaka metabolism.

Avocado wanda aka haɗo cikin abin sha yana samar da jiki tare da furotin, enzymes, lipids, rage cin abinci tsakanin abinci.

Sinadaran

• avocado - 1 pc.,
• Kiwi - 2 inji mai kwakwalwa.,
• yogurt mai ƙarancin mai - 300 g.

Hanyar dafa abinci:

1. Cire avocado mai taushi daga kwasfa, ainihin, a yanka ta yanka ko saƙa.
2. Bawo 'ya'yan itacen kiwi cikakke, a yanka zuwa sassa da yawa.
3. Sanya abinci a cikin abincin da ya dace, niƙa tare da blender ko mahaɗa.
4. Zuba cikin taro na halitta na yogurt, doke shi har sai mashed.
5. Zuba smoothie a cikin gilashi don kwantar da abin sha, zaku iya ƙara ƙwal biyu na kankara.
6. Sha a cikin kananan sips.

Banana da Apple Recipe

• Lokaci: Minti 10.
• Abun Cika Adadin Aiki: 3.
• Kalori abun ciki (a kowace 100 g): 53.15 a kowace 100 g.
• Manufa: karin kumallo, abun ciye ciye, kafin lokacin bacci.
• Abincin abinci: Turai.
• Matsala: sauki.

Light smoothie smkihie tare da kiwi don asarar nauyi, wanda ya cika ta da 'ya'yan itatuwa, kayan yaji da Mint, cikakke ne a matsayin babban abincin ranar azumi. Haɗin haɗakar haɗin kai yana tabbatar da ingantaccen hadaddiyar giyar a cikin yaƙi da kiba, gajiya, da kuma rashin macro- da abubuwan haɓaka.

Abin sha wanda aka shirya gwargwadon irin wannan girke-girke mai sauƙi daidai sautunan, inganta narkewa, dawo da hanyoyin rayuwa, da tsawanta fata na fata.

• Kiwi - 220 g (2 inji mai kwakwalwa),
• apple - 120 g (1 pc.),
• ayaba - 150 g (1 matsakaitaccen sized)
• lemun tsami ruwan 'ya'yan itace - 100 ml,
• sabo ne Mint - ganye 2-3,
• kirfa - tsunkule.

1. Wanke 'ya'yan itatuwa sabo, bawo, a yanka a kananan guda.
2. Canja wurin abubuwanda ke cikin smoothie a cikin kwano mai santsi, ƙara ruwan 'ya'yan lemun tsami wanda aka matse shi da shi.
3. Finice sara Mint, hada da sauran kayayyakin.
4. Beat da ruwan magani na mintina 2-3 har sai ya sami tsarin suttura.
5. Rarraba taro cikin tabarau, yayyafa kirfa a saman.

Apple da kuma Spinach Cocktail

• Lokaci: Minti 10.
• Abun Cika Adadin Aiki: 2.
• Kalori abun ciki (a kowace bautar): 181 ta 100 g.
• Makoma: karin kumallo.
• Kayan abinci: Ba'amurke.
• Matsala: sauki.