Smoothies, tseo lipepepe tsa tsona e seng tsa ho qetela lijong le phepo e nepahetseng, li lokiselitsoe ho monokotšoai o mocha kapa o bobebe, litholoana le meroho ka ho eketsoa lebese, lebese le koahetsoeng le lisebelisoa tse ling. Seno se teteaneng se ka nka sebaka sa lijo tsa hoseng kapa tsa lijo tsa motšehare, li tlatsa 'mele ka boima ba livithamine le ntle le kotsi ea palo.
Joang ho lokisetsa smoothies?
Litholoana le melee le limela tsa smoothies ke lipepepe tsa motheo tse sa hlokeng litokisetso tse khethehileng tsa ho hlahisa litlama le tsebo e khethehileng. Ho ba le litlhahiso tse nepahetseng ka likarolo tse nepahetseng tsa metsoako, le ho tseba nako ea motheo ea ho lokisetsa seno, bohle ba tla tseba ho sebetsana ka katleho le mokhoa ona.
- Ho lokisetsa li-smoothies bakeng sa lijo tsa hoseng kapa tsa lijo tsa motšehare, o tlameha ho qala ka ho hlokomela boteng ba blender e tsitsitseng, e leng bonolo ho sebetsana ka katleho le ho senya sebopeho sa seno ho sebopeho se setle.
- Li-berries, litholoana kapa meroho li ka nkoa e le tse ncha kapa tse leqhoa, li ba mamella ka metsotso e 10-15 ka maemo a kamoreng.
- Ha e kgothaletswe ho kenya dikarolo tse fetang tse hlano ho seno.
- Ha u itloaetsa ka litlolo, ho hlokahala hore u nahane ka ho lumellana ha lihlahisoa.
Banana smoothies
Li- smoothies tse ratoang ka ho fetisisa le tse ratoang ke li-diresepe tse bonolo tse nang le banana. Banana pulp e kopanya ka ho feletseng le monokotšoai, litholoana esita le ka meroho le litlama. E latelang ke phetolelo e bonolo ka ho fetisisa ea ho lokisetsa seno se ka sebelisoang e le motsoako oa lits'ebeletso tsa liteko. Ho nolofalletsa ho noa lebese la khomo ho noa ho ka nkeloa sebaka ka lepa kapa lebese la kokonate.
Lijo:
- libanana - likotoana tse peli;
- tsoekere kapa mahe a linotsi - ka hare 1-2 tbsp. likhaba;
- lebese - likhalase tse 1,5.
Litokisetso
- Lihlahisoa kapa tse nyenyane tse omisitsoeng-tse omisitsoeng libanana tse nang le peele li kenngoa ka blender.
- Eketsa lebese, sweetener le ho bula mochine ho kenya lihlahisoa tse lekaneng.
- Smoothies le banana e tšeloa ka khalase 'me hang-hang ba sebeletsa.
Strawberry smoothies
Mefuta e sa tloaelehang ea melee ea smoothies. Hangata, seno se lokiselitsoe ka fragole, seo haeba se lakatsoa, se tlatsitsoe ka tse tala, li-blackberries kapa li-monokotsoai tse ling tse teng. Ka tloaelo ho hlophisoa ka lebese kapa ho nkeloa sebaka ka tranelate, yoghurt ea tlhaho, lero. Joaloka monate o sebelisa honey, tsoekere, sirapo kapa ntho e 'ngoe e monate. Ha u sebelisa melee ea serame kapa metsoako ea litholoana, leqhoa le ke ke la eketsoa.
Lijo:
- Fragole - 300 g;
- lebese - 125 ml;
- tsoekere kapa mahe a linotši (ho ikhethela) - ho latsoa;
- leqhoa - 5 dice.
Litokisetso
- Beha fragole a hlatsuoe le ho hloekisoa ka sepals ho ea blender, ho eketsa monokotšoai kapa litholoana haeba o lakatsa.
- Tšela lebese, monate boima ho latsoa, tlohela leqhoa 'me u sila lijoana ho fihlela li fetoha puree e bonolo.
- Ho phalla li-smoothies le fragole ka khalase le ho sebeletsa, ho khabisa matla a monokotsoai a hloekileng.
Smoothies le celery
E latelang, o tla ithuta ho etsa li-smoothies ho tloha celery. Seno sena ke sa ts'ebetso ea ho bapala ka lebaka la hore hase bohle ba tla rata monko oa hae o monate le tatso e sa tloaelehang. Leha ho le joalo, haeba u tšehetsa sena ho feta lipelaelo tsohle bakeng sa meroho ea bohlokoa, u se ke ua hloloheloa monyetla oa ho sebelisa monyetla oa khopolo ea tlhahiso ea tlhahiso ea vithamine e khathollang. Apple tabeng ena e ka nkeloa sebaka ke lihoete, libanana kapa likarolo tse ling tsa meroho kapa litholoana le melee tse ka khethollang ho tsona
Lijo:
- mapheo a celery - 2 likarolo.;
- liapole - likotoana tse peli;
- kiwi litholoana - 2 pcs.;
- metsi kapa lero - 0.5 senoelo.
Litokisetso
- Hloekisa liapole le li-kiwis, khaola litholoana ka li-cubes 'me u li behe setsing sa blender.
- Eketsa litlhaka tsa celery tse qhiloeng, tšela ka metsing 'me u phunye lintho tseo ho tsona ho fihlela ho pholile.
- Litholoana le meroho smoothies - litlhapi tse hlokang hore li fumaneha hang-hang.
Smoothies le ntlo ea chate
Kakaretso e latelang e tla u thusa hore u tsebe ho etsa li-smoothies lapeng le ho eketsoa ha chisi ea chate. Lijo tse monate li fumaneha haholoanyane ho feta tse fapaneng le litholoana kapa meroho, 'me li ka fetoha lijo tsa hoseng tse tletseng ka botlalo, ka mokhoa o nepahetseng o tlatsang' mele ka vithamine le matla. Nakong ea seno, o ka eketsa likhaba tse peli tsa oatmeal eo ue ratang ka ho fetisisa kapa lijo tse ling tsa lijo-thollo, kapa u kenyelle sebopeho sa linate tsa lijo kapa litholoana tse omisitsoeng.
Lijo:
- chisi ea cottage - 100 g;
- banana le orange - 1 sekoahelo ka seng;
- mahe a linotši - 1 tbsp. khaba.
Litokisetso
- Ho qhibiliha le ho sliced li-banana le lilae tsa lamunu li kenngoa hammoho le cottage cheese ho ea blender.
- Eketsa mahe a linotši 'me u kokotse lihlooho ho fihlela o boreleli
- E ja smoothies hang ka mor'a ho itokisetsa.
Smoothies le apole
Apple smoothies e tla ba ts'ebetso e kholo ho letsatsi la diabetics, kapa bakeng sa ba batlang ho ja hantle le ho phela hantle. Seno se lokiselitsoe ntle le ho eketsa tsoekere, 'me haeba se lakatsoa, se monate ka mahe a linotši a tlhaho, a tla ntlafatsa melemo feela. E tla hatisa le ho matlafatsa tatso ea ho noa sinamone ea fatše, 'me u ka fetola lik'hemik'hale tsa eona ka ho sebelisa lebese la mafura a fapaneng kapa ka ho e nkela ka yoghurt ea tlhaho ntle le li-additives (tranelate).
Lijo:
- liapole - likotoana tse peli;
- lebese - 200 ml;
- mahe a linotši (khetho) - ho latsoa;
- sinamone - 1-2 tsp.
Litokisetso
- E peeled le e tlotsoe liapole li behoa ka blender, eketsa mahe a linotši le sinamone ho latsoa, tšela ka lebese, sila.
- Apple smoothies ke li-direpe tsa motheo tse hlokang hore li hlahise hang-hang ho qoba ho fifala lintho tse ka khalase.
Smoothies le likomkomere
Meroho ea li - smoothies e hlokahala ka ho khetheha lijong tsa phepo ea lijo, kaha li kenya letsoho ho hloekisa 'mele, ho lahleheloa ke' mele le ho tsosolosoa ha 'mele. Tse fapaneng ka ho fetisisa ka lebaka la likomkomere, tse tlatsitsoeng ke limela tse ling tsa meroho kapa litholoana le melee. Motsoako leha e le ofe o fumanoang ka liteko o khotsofatsang lithahasello tsa motho ka mong o tla ruisa 'mele feela.
Lijo:
- likomkomere - likotoana tse 3;
- liapole kapa kiwi - likotoana tse peli;
- liente - makala a 3;
- metsi a belisoa - 200 ml.
Litokisetso
- Hlakola likomkomere tse hlatsoitsoeng, kenya ka blender.
- Eketsa liapole tse thothomitsoeng le tse sliced kapa li-kiwi, li-sprigs tsa koena, tšela ka metsing 'me u phunye lihlahisoa ho fihlela litapole tse teteaneng tse bolileng li fumanoa.
- Sebeletsa seno ka likhalase kapele ka mor'a ho itokisetsa.
Smoothies le avocado
Haholo-holo tse nang le phepo le monate haholo ke litholoana tsa smoothie tse nang le avocado. Noa e lokiselitsoe ka libanana kapa liapole, ka kiwi kapa monokotsoai. Kamoso leha e le efe e tla fumanoa ke batho ba ananelang 'me e tla thusa' mele feela. Lijo tse ka sehloohong li ka tlatsitsoe ka lebese la soya kapa linate, yoghurt kapa joalokaha eka ke tabeng ena, e tloaelehileng kefir.
Lijo:
- kamoti e butsoitseng - 1 pc.;
- banana - 1 piece;
- kefir - 300 ml;
- mahe a linotši - 1 tbsp. khaba kapa ho latsoa;
- mint - 2 makhasi.
Litokisetso
- Halakola alecado, u tšela makhasi ao, 'me, hammoho le lilae tsa banana, e romelle ho blender
- Eketsa mahe a linotši le yogurt, lahlela makhasi a koahetsoeng 'me u phunye lintho tse ling ho fihlela li pata.
- Haeba o lakatsa, ka smoothies le kefir u ka eketsa leqhoa.
Smoothies le spinach
Joaloka ntho leha e le efe e 'ngoe e tala ea smoothie e nang le spinach e na le litšobotsi tse babatsehang' me e na le phello ea bohlokoa ea ho hloekisa 'mele, ho e tlatsa ka livithamine tsa bohlokoa le lisebelisoa tse molemo. Makhasi a ka kopanngoa le meroho kapa esita le litholoana, ho fumana monyetla oa ho itsosa hantle le ho phela hantle, empa o thabela tatso e monate ea ho noa.
Lijo:
- makhasi a sipinake - 1 senoelo;
- banana - 1 piece;
- lebese la almonde - 1 khalase.
Litokisetso
- Makhasi a spinach a hlatsoitsoeng le a omisitsoeng a kenngoa ka sekotlolo se kopantsoeng, ho eketsa banana ba nang le peele (hantle e batselitsoeng).
- Tšela lebese la lebese li-almond mme u otlolle lihlahisoa ho fihlela ho e-na le litapole tse bolileng.
- Sebeletsa seno hang ka mor'a hore u phehe, u tšollele likhalase.
Smoothies le oatmeal
Ho lokisetsa lijo tsa hoseng bakeng sa smoothies le oatmeal, u ka kholiseha hore 'mele o tla fumana tefo e hlokahalang ea matla le vivacity bakeng sa letsatsi lohle. Hangata, seno se lokiselitsoe ka ho kenngoa ha libanana kapa liapole, ho li kopanya ka thato le li-monokotsoai kapa likarolo tse ling tseo u ka li khethang. Ho bohlokwa ho qhotsa ka pele, joalokaha ho hlokoa ke litaelo tsa sephutheloana, ho sebelisa karolo ea metsi a belang kapa lebese le chesang ebe oe sebelisetsa ho noa.
Lijo:
- oat flakes - 2 tbsp. likhaba;
- banana - 1 piece;
- Orange, mandarin kapa monokotsoai - ho latsoa;
- mahe a linotši - ho latsoa;
- yogurt ea tlhaho - 150 ml.
Litokisetso
- Ka matla a sesebelisoa sena se beha brewed cooled oatmeal, li-orange, ho li hloekisa lifiliming tse tšoeu kapa monokotsoai, mahe a linotši le yogurt.
- Laola smoothies ka oatmeal le banana ho fihlela o boreleli.
- Tšela seno holim'a likhalase 'me hang-hang u sebeletse.