Smoothies neminopinashi: recipe, maitiro

Vekudyara uye vanhu vanoomerera kune kudya kwakanaka havatauri zvokudya zvavo zvakakwana pasina smoothies. Inwiwa yakadaro yejikiji, michero, herbs nemiriwo pamwe nekuwedzerwa kwejusi, michina yemukaka yakaviriswa kana mukaka ichokwadi mavhitamin cocktail anopa simba rinodiwa kwezuva rese. Gadzirira iyo kumba iri nyore: ingotenga blender ye smoothies uye ivai nezvibereko zvamunoda nemiriwo zviripo. Especially useful is a green cocktail, yakagadzirirwa pamusana pepinashi pamwe nekuwedzera kwezvimwe zvinoshandiswa zvinoshandiswa.

Kubatsirwa kwepinashikiti yemuviri

Vakawanda vedu hatina nguva yakasununguka yekuita saradi inokosha yekudya kwemanheru kana kutanga kudya zvakanaka. Nokudaro, yakanakisisa sarudzo iyi ndeyokunwa girazi remafusi smoothies rinoenderana nesipinashi yekusvuswa. Kunwa kwakadaro uye simba kwezuva rose zvinotengesa, uye kuzadza muviri nemuviri unofanirwa. Sei slack smoothies inoratidzika seimwe yeinobatsira zvikuru?

Muvanhu, sipinashi dzimwe nguva inonzi "vitamini bhomba". Saka muti uyu unobatsira muviri. Chimwe nechikamu chepinashiki ine mavitamini akawanda uye antioxidants. Mukuwedzera, simiti iyi inobatsira kudzorera hutano, kuvandudza inzwi remuviri nekuvandudza ropa. Izvi zvinotsanangurwa nechokwadi chokuti sipinashi inowedzera kaviri yakawanda seyimwe mimwe miti.

Smoothies nesipinashi, sechinhu chinokosha mavhithamini emuviri, anobvisa zvinetso zvekudya, anochenesa ganda, anodzivirira kurwisa ropa, anobatsira kubvisa kuvhiringidzwa. Mukuwedzera, kuwedzera, ichi chitubu chemahombe chakaderera mumakori, izvo zvinoreva kuti zvinofanira kunge zvichisanganiswa mune zvekudya zvako apo uchingorasikirwa.

Green smoothies nebhanana

Wana mukana weutano hwakanaka hucharwisana nemasero emukenza unogona kunge hwakanaka mangwanani. Kuti uite izvi, zvakakwana kuita smoothies ne sipinashi uye bhanana. Haisi kungofadza chete, asiwo kunwa kwakanaka.

Zvichienderana nezvinoshandiswa zvinowanikwa kune smoothies kunze kwesipinashi uye bhanana, pane zvingasarudzwa zvekugadzirira.

1. Smoothies nebhanana, peach uye sipinashi. Nekugadzirira kwayo, zvakakosha kutakura zviduku zviviri zvepinashi, mapepa maviri peaches, bhananisi uye 100 ml yemusi wearangi mu-blender. Zvose zvinoshandiswa zvinofanira kunge zvarohwa zvakasvibiswa kuti zvive zvakafanana. Kunwa smoothies kunokurudzirwa pakarepo mushure mekugadzirira. Izvo chete nenzira iyi zvingave zvichibvira kuwana huwandu hwakawanda hwevhithamini nemamwe mishonga kubva pauri.
2. Smoothies nebhanana, sipinashi, mango uye chinanasi. Chinodiwa chakagadzirirwa nekayiro iyi ndiyo chaiyo inobva mavitamine yehutano hweganda rako. Kuti urove s smoothie kupinda mu blender, unofanira kutakura mabhanana 2 akaibva, 2 makapu emupinashi, imwe kapu yeinanini inopiswa, mango uye ½ avocado. Zvadaro wonjedzai ½ mukombe yekonaji mvura uye whisk zvose zvinoshandiswa kusvikira zvanyorova. Iko kunwa kunogona kutora nzvimbo yekudya kwemanheru kana kunwa iyo nguva ipi zvayo mukati mezuva panzvimbo yezvokudya.

Smoothies nesipinashi uye yogurt

Smoothies, yakabikwa maererano neshoko iri, haisi iyo chete mavitamine anodiwa uye michina, asiwo lactobacilli, iyo iri mumiti yakabikwa yemukaka. Uye izvi zvinoreva kuti kuburikidza nekushandiswa kwezuva nezuva kwechinwiwa chakadaro iwe unogona kuchinja zvizere basa remukati.

Kune smoothies neminopinashi inofanirwa kutora: soroti sipinashi, bhananisi, 150 mheji ye kefir, 2 mazamu echeroery, uchi wekutapira (1 tsp). Zvose zvinoshandiswa zvinofanira kurohwa mu blender. Kana zvichidikanwa, smoothies inogona kuderedzwa nemvura. Zvadaro kusagadzikana kwezvinwiwa kuchaita kuti ive nemvura yakawanda.

Vegetable smoothies nesipinashi: recipe nemakucheka

Hwakachengeteka mavhitamini mahobe anogonawo kuva akanaka. Kuti ave nechokwadi chokuti izvi zvakakwana kuedza miriwo smoothies. Mapepa ane sipinashi pakati pavo anonyanya kufarirwa paanorasikirwa, nokuti ivo vari pasi mumakori. Mumwe wavo anonwa nesipinashi uye cucumber.

Kuti ugadzirire smoothie, sveta mu blender kuti uwirirane zvakafanana: ½ makomkoro, boka guru reparsley, 2 makapu sipinashi, ½ pamucheka, ½ muto wemamuro, girazi remvura (unogona kuva wakajairika, asi richava rakakosha kushandisa mvura yekonati). Dururira gorosi yemiriwo pamusoro pemirazi uye unwe mushure mekugadzirira.

Smoothies yepinashi, avocado uye mazambiringa

Girazi reS smoothie ine chinyorwa chezuva nezuva chevhitamini A, chinodiwa kuti utano hweganda, vhudzi nemaziso, uye vitamini K zvigadzirise mafupa, pamwe chete nehuwandu hwevhitamini C, manganese uye potassium. Rimwe girasi rekumwa kwakadaro rinogona kutora nzvimbo yekutangisa zvizere.

Kugadzirira smoothie yakasvibirira nesipinashi pane iyi recipe ichadikanwa: 2 maoko ane maspinashi, mashizha, ½ maradhi, mazambiringa maviri (chero ruvara), mapepa akaibva, akachekwa uye akachekwa, 180 ml yeGurkey yogurt, supuni yejiki kana juisi. Sakanidza zvose zvinoshandiswa mu-blender kana purogiramu yezvokudya uye kurohwa kusvika pane zvakadikanwa.

Blueberry smoothie nesipinashi

Maererano nekayi ino, unogona kuita zvinonaka uye zvine utano hwe smoothies ne blueberries, sipinashi, bhanana, strawberries uye yogurt. Kutenda kuwedzera kwemukaka, zviri nyore kuti tibudirire kushushikana kunoda. Smoothies inoita kuti ive lilac yakaisvonaka, asi sipinashi mairi inoyeuchidza chete gima rakaoma inclusions.

Kuti ugadzire vitamini cocktail uchishandisa kamukira iyi, unofanira kutakura kapu yemaspinachi, 1 bhanki, ½ mukombe yewaini yebhuruu, 2 majeka akawanda (iwe unogona kuva nemazhenje), ½ mukombe weGreek yogurt uye ½ mukombe wemukaka, uye kikapu cheuchi uchi. Kubva kune zvigadzirwa zvakawanda, magirasi maviri makuru e-bhabheriberry smoothie ane sipinashi anowanikwa.

Nhamba yakawanda yezvibereko nemakroberiti muwaini inoita kuti zviitike kuti zvigone kuitika kuti kunakirwa kwepinashiki hakunzwiki zvachose. Iyi ndiyo nzira yakanakisisa yekuita kuti mwana adye sipinashi yakakosha.

Berry smoothies yekusvuswa

Zvinotendwa kuti girazi reS smoothies rinotarirwa nesipinashi mangwanani rinogona kunyatsoshandura kudya kwekudya kwakakwana. Iyi gorosi yakaderera-koriori uye inonwisa muviri. Chimwe chekudya ichi chinonwa mangwanani chinopa 60% yezvinodikanwa zvezuva nezuva zve vitamini A, 24% mu vitamini B6 uye 125% mu vitamini C.

Kugadzirira smoothies neminopinashi, iyi mutsara inoda mutsara mukuru wemapinashi, girazi remvura yemarangi, strawberries mutsva kana mazhenje (5 pcs.), Zvishoma zve raspberries (10-15 pcs.), 1 bhanki. Pakubuda, tinowana 2 servings yeblack cocktail.

Kugadzirira smoothies, mashizha espinashi chete ndiwo anoshandiswa, maitiro anofanira kubviswa. Kuti uwane mamwe maitiro akafanana, zvibereko zvose nemabriji zvinofanira kutemwa kuita zvidimbu zvizhinji zvisati zvawedzerwa kune blender. Maererano nekayiro iyi, smoothies inokwana zvakakwana kuti iite mvura, unoda kuwedzera mamwe jisi.

Citrus smoothie nesipinashi

Chinhu chakakosha mune iyi kamukira ye smoothies ndiyo mbeu yeflakisi. Izvo zvinobva puroteni uye zvine polyunsaturated acids Omega-3 uye Omega-6, izvo zvinokosha mumuviri.

Uyewo, nokuda kwekugadzirisa macrorus smoothies nesipinashi, iwe uchada marangi (1 chidimbu), bhanana, tangerines (2 pcs.), Ananasine (½ mukombe), yakawanda masipinashi nemapirkisi mbeu (1 tsp). Kuti uwane hunodikanwa hwemvura yakakwana mu blender, unoda kuwedzera ½ mukombe yemvura kana juisi yevirrus. Mukuwedzera, mamwe emvura anogona kunatsiviwa ne-ice cubes uye iwe uchawana kunakidza kunwa doro.

Smoothies sipinashi-pear-celery

Imwe nzira yakajeka uye imwe yezvinonyanya kunwa zvinogona kugadzirirwa pairi. Nguva chete ye blender ye smoothies inofanira kuva yakasimba zvokuti inoputsa zvigadzirwa zvine nheyo yakaoma, yakadai sepeari uye celery, inoenderana, inofadza kusagadzikana.

Kugadzirira ichi chinwiwa chinwiwa unoda: 2 makapu sipinashi, 2 celery stems, 2 mapepa akaibva, akachekwa uye akachekwa, 1 ½ makapu emvura yekunwa yakachena. Sakanidza zvose zvinoshandiswa mu blender uye warova kusvikira imwe yunifomu inowanikwa. Paridza magirazi uye unakidzwe nekunakidza kwekunwa kwakasvibira. Paunoda, mvura inowanzogadziridzwa inogona kutorwa nejasi rako raunoda, chero mukaka kana kefir.

Nyaya yacho inongotaura chete chikamu chiduku cherapeti ye smoothies nesipinashi. Ichi chitubu chine ruvara chinonyatsoenderana nekuravira nemazhinji majiroji, michero nemiriwo. Usatya kuedza zvinoshandiswa kuti uwane ruzivo rwakakwana rwekunwa kwakadaro, kunobatsira uye kunonwisa.