Smoothie da alayyafo: girke-girke, da sake dubawa

Cin ganyayyaki da kuma mutanen da suka bi wani lafiya rage cin abinci, kada wakiltar cikakken rage cin abinci ba tare da smoothies. Irin wannan laƙa abin sha daga berries, 'ya'yan itãcen marmari, ganye da kuma kayan lambu da Bugu da kari na' ya'yan itace, madara ko madara kayayyakin - a gaskiya bitamin hadaddiyar giyar, wanda ya samar da da zama dole makamashi domin dukan yini. Dafa shi a gida ne sauki fiye: shi ne isa zuwa saya blender for smoothies kuma da kuka fi so 'ya'yan itatuwa da kayan lambu a hannunka. Musamman amfani ne dauke kore hadaddiyar giyar ta shirya Bugu da kari na alayyafo tare da sauran amfani sinadaran.

Amfanin ga jiki alayyafo

Yawa daga cikin mu ba su da free lokaci a dafa lafiya salatin ga abincin dare, ko ya fara ci ya kamata. Saboda haka, mafi wani zaɓi a cikin wannan harka - shi ne abin sha don karin kumallo kofin kore smoothies dangane alayyafo. Irin wannan abin sha da kuma samar da makamashi lura da dukan yini, da kuma cika da jiki da muhimman abubuwan gina jiki. Me daidai ne a kore smoothie an dauki daya daga cikin mafi amfani?

A mutane alayyafo wani lokacin ake kira "bitamin bam". Saboda haka wannan shuka da amfani ga kwayoyin. Kowane bautãwarku na alayyafo ne mai arziki a cikin bitamin da kuma antioxidants. Bugu da kari, wannan shuka taimaka wajen mayar da lamarinsa, inganta sautin na jiki da kuma inganta jini yanayin. Yana bayyana wannan da cewa alayyafo ya ƙunshi biyunta baƙin ƙarfe fiye da wani sauran ganye.

Smoothie da alayyafo a matsayin tushen muhimmanci bitamin ga jiki, kawar da matsaloli tare da narkewa, na wanke fata, kare da anemia, yana taimaka rabu da maƙarƙashiya. Bugu da kari, da gaskiya shi ne mai kore shuka ne a low-kalori, wanda ke nufin cewa dole ne a hada a rage cin abinci domin nauyi asara.

Green smoothie tare da banana

Samun lafiya kashi na gina jiki da cewa zai yi yaƙi ciwon daji Kwayoyin iya zama dama da safe. Ya isa shirya wani smoothie da alayyafo kuma banana. Shi ne ba kawai dadi, amma kuma amfani sha.

Dangane da abin da sinadaran an bugu da žari kara zuwa smoothies fãce alayyafo da ayaba, akwai da dama zažužžukan domin yin shi.

1. Smoothies da ayaba, peaches da kuma alayyafo. Nunarsa dole ne a ɗora Kwatancen cikin blender biyu manyan dintsi alayyafo ɓangaren litattafan almara biyu lemo, ayaba, kuma 100 ml orange ruwan 'ya'yan itace. All sinadaran ya kamata a sosai whisk har sai m. Shan smoothies bada shawarar nan da nan bayan dafa. Kawai a cikin wannan hanya za su iya samu daga gare ta matsakaicin adadin bitamin da kuma sauran gina jiki.
2. Smoothie tare da banana, alayyafo, mangoro da abarba. Sha shirye domin wannan girke-girke - a hakikanin tushen bitamin for your fata ta kiwon lafiya. Bulalar smoothies a blender bukatar download 2 cikakke banana, 2 kofuna alayyafo, daya kofin yankakken abarba, mangoro da ½ avocado. Sa'an nan, ƙara ½ kofin kwakwa ruwa da saje dukkan sinadaran har sai m. Wannan abin sha zai iya maye gurbin abincin dare, ko da wani abin sha a kowane lokaci, a lokacin rana maimakon wani abun ciye-ciye.

Smoothie da alayyafo da kuma yogurt

Smoothies shirya domin wannan girke-girke ba kawai tushen muhimman bitamin da kuma ma'adanai, amma kuma lactobacillus, wanda aka dauke a cikin kiwo kayayyakin. Wannan yana nufin cewa aikin na hanji iya cikakken ci gaba ta hanyar kullum amfani da wannan abin sha.

Domin smoothie alayyafo dole dauki: dintsi alayyafo, banana, 150 ml na yogurt, 2 stalks na seleri, don dandano zuma (1 tsp.). All sinadaran ya kamata a Amma Yesu bai guje cikin wani blender. Idan ya cancanta, a smoothie za a iya diluted da ruwa. Sa'an nan sha daidaito zai zama mafi ruwa.

Kayan lambu smoothie da alayyafo Recipes da kokwamba

Unsweetened bitamin cocktails kuma iya zama da dadi. Don tabbatar da isasshen gwada wani smoothie kayan lambu. Recipes tare da alayyafo daga cikinsu akwai musamman m ga nauyi asara, kamar yadda suke low-kalori. Daya daga cikinsu - a sha tare da alayyafo da kokwamba.

Don shirya smoothies bukatar bulala a blender har sai m: ½ kokwamba, wani babban gungu na faski, 2 kofuna alayyafo, ½ avocado, ruwan 'ya'yan itace na ½ lemun tsami, gilashin ruwa (na iya zama al'ada, amma yana da amfani don amfani da kwakwa ruwa). Zuba kayan lambu hadaddiyar giyar cikin tabarau da kuma sha nan da nan bayan shirye-shiryen.

Smoothie alayyafo, avocado kuma inabi

Glass irin smoothie yana dauke da kullum da ake bukata na bitamin A, wanda wajibi ne ga lafiya fata, gashi kuma idanu, da kuma bitamin K domin karfafa kasusuwa, kazalika da yawa na bitamin C, manganese da potassium. Daya gilashin wannan abin sha zai iya maye gurbin cikakken karin kumallo.

Don shirya kore smoothie alayyafo bukatar wannan girke-girke: 2 dintsi na alayyafo ganye, ½ avocado, innabi Berry 15 (na kowane launi), cikakke pear, peeled da sliced core, 180 ml Greek yogurt, tablespoon lemun tsami ko lemun tsami ruwan 'ya'yan itace. Mix dukkan sinadaran a blender ko abinci processor da saje ga so daidaito.

Blueberry smoothie da Bugu da kari alayyafo

A cewar wannan girke-girke za ka iya shirya dadi da kuma lafiya smoothie da blueberries, alayyafo, ayaba, strawberries da kuma yogurt. Tare da Bugu da kari na madara ya sha, za ka iya saukin kai da ake so daidaito. Smoothie ne mai kyau m launi, amma alayyafo a cikinsa kama wani duhu kore blotches.

Ga shiri na wani bitamin hadaddiyar giyar ga wannan girke-girke dole ne a ɗora Kwatancen cikin blender: kopin alayyafo ganye, 1 banana, ½ kofin daskararre blueberries, 2 manyan strawberry (iya zama daskararre), ½ kofin Greek yogurt kuma ½ kofin madara da kuma a tablespoon na ruwa zuma ku dandana. Daga haka da yawa sinadaran da muke da biyu manyan tabarau na dadi blueberry smoothie da alayyafo.

Yalwa da 'ya'yan itatuwa da berries a cikin abin sha damar domin gaskiyar cewa dandano na alayyafo ba ji a duk. Yana da cikakken hanya don samun wani yaro ya ci lafiya alayyafo.

Berry smoothie ga karin kumallo

An yi imani da cewa gilashin smoothie kan alayyafo da safe zai iya sauƙi maye gurbin cikakken karin kumallo. Wannan hadaddiyar giyar da aka samu low-kalori da sosai gina jiki ga jiki. Daya bautãwarku na abin sha a cikin safe for 60% na yau da kullum da ake bukata na bitamin A, 24% na bitamin B6 da 125% ga bitamin C.

Ga shiri na smoothies alayyafo wannan girke-girke za bukatar babban dintsi alayyafo, orange ruwan 'ya'yan itace, strawberry sabo ne ko daskararre (5 inji mai kwakwalwa.), A dintsi raspberries (10-15 inji mai kwakwalwa.) 1 banana. The fitarwa ne 2 servings na kore hadaddiyar giyar.

Don shirya smoothies ne kawai alayyafo ganye, mai tushe bukatar da za a yanka. Don ƙarin uniform daidaito dukan 'ya'yan itãce, kuma berries kafin ƙara wa blender dole ne a yanka a cikin manyan guda. A karkashin wannan smoothie girke-girke jũya lokacin farin ciki isa su sa shi ruwa, daɗa ƙarin ruwan 'ya'yan itace.

Citrus smoothie da Bugu da kari alayyafo

A musamman sashi a cikin wannan girke-girke shirya smoothies ne flax tsaba. Su ne wani tushen furotin da kuma dauke da muhimmanci ga polyunsaturated acid da kwayoyin da Omega-3 da Omega-6.

Har ila yau, domin shiri na wani Citrus smoothie da alayyafo bukatar orange (1 pc.), Banana, tangerines (2 inji mai kwakwalwa.), Abarba (½ kofin), wani babban dintsi na alayyafo, flax tsaba (1 h. Cokali). Don cimma da ake so daidaito da ruwa a cikin blender dole ne ka zuba ½ kofin ruwa ko Citrus ruwan 'ya'yan itace. Bugu da kari, wasu daga cikin ruwa za a iya maye gurbinsu da kankara cubes sa'an nan za ku ji da ban mamaki sanyaya sha.

Smoothie alayyafo-pear-seleri

A sosai sauki girke-girke da kuma daya daga cikin healthiest abubuwan sha za ka iya dafa a kan shi. The kawai lokaci da blender ga wani smoothie ya zama iko isa ya kashe da sinadaran da wani m tsarin, kamar pear da seleri, har sai m kuma m daidaito.

Don yin wannan dadi sha bukatar: 2 kofuna alayyafo, 2 stalks na seleri, 2 cikakke pears, peeled daga core da kwasfa, 1 ½ kofin ruwan sha mai tsabta. Dukan sinadaran hada a blender da saje har sai m tsarin. Zuba cikin tabarau da kuma ji dadin xanxano na lokacin farin ciki kore sha. A request na talakawa ruwa za a iya maye gurbinsu da kuka fi so ruwan 'ya'yan itace, wani madara ko yogurt.

A labarin da buga kawai karamin sashi na smoothie girke-girke da alayyafo. Wannan kore shuka ne cikin jituwa na iyawa da yawa berries, 'ya'yan itãcen marmari da kuma kayan lambu. Kada ku ji tsoro su yi gwaji tare da sinadaran cimma cikakken iyawa daga cikin sauki-to-shirya, da lafiya da kuma gina jiki sha.