Ithute ho iketsetsa li-smoothie tse phetseng hantle.
Smoothie ke eng?
Smoothie ke seno se kang sa milkshake se nang le motsoako o teteaneng o entsoeng ka metsoako ea tlhaho e tsoakiloeng, hangata litholoana tse leqhoa kapa litholoana tse ncha tse nang le leqhoa. Litlolo tsa tlhaho li eketsoa ho latsoa.
Li-smoothies li bonolo ho li etsa empa li hloka boitokiso bo itseng. Ho etsa li-smoothies, o tla hloka blender kapa processor ea lijo. Haeba u na le blender le processor ea lijo, leka ho li sebelisa ka bobeli ho bona hore na ke efe e sebetsang hantle.
Hoo e ka bang litholoana le meroho leha e le efe e bonolo e ka sebelisoa ho etsa li-smoothie tse monate. Ho na le mekhoa e 'meli ea ho etsa smoothie: sebelisa litholoana tse hatselitsoeng kapa litholoana tse foreshe ka leqhoa kapa yogurt e hatselitsoeng (kapa motsoako ofe kapa ofe o leqhoa).
Litholoana tse hatselitsoeng li atisa ho etsa hore li-smoothie li be tenya le ho bata. Li loketse matsatsi a chesang a letsatsi. Empa matsatsing a batang a lipula, o ka khetha mokhoa o mong. Ho sa tsotellehe litholoana tseo u khethang ho li sebelisa ho etsa smoothie ea hau, ebola le ho tlosa peo.
Pele u hatsetsa litholoana, khaola litholoana ka likotoana tse nyane ebe u li hlophisa ka poleiti, ebe u li kenya ka sehatsetsing ka hora. Sena sea hlokahala ho thibela litholoana ho khomarela hammoho. Ha li le leqhoa, u ka li tšela ka har'a setshelo. Leka hore u se ke ua sebelisa litholoana tse lutseng ka sehatsetsing nako e fetang beke.
U ka beha litholoana ka sehatsetsing ka metsotso e 20-30 feela. Li pholile hanyane ebe lia hoama, li etsa hore smoothies e be bonolo.
U ka sebelisa litholoana tse omisitsoeng joalo ka morara o omisitsoeng, matsatsi kapa liapolekose tse omisitsoeng. Li inele metsing a nooang a boleng bo botle bosiu bo le bong ho a nolofatsa. Litholoana tse omisitsoeng li eketsa tatso ho smoothies 'me ke mohloli o motle oa micronutrients le fiber.
Ice cream e ka ’na ea latsoeha haholo, empa e boetse e na le mafura le tsoekere e sa pheleng hantle. Kamehla leka ho sebelisa metsoako e feletseng, ea tlhaho ha ho khoneha. Li-smoothies tse thehiloeng ka metsi
Ho na le mefuta e mengata ea metsoako e ka sebelisoang setsing sa metsi sa smoothies ea hau. Mona ke tse seng kae feela tsa tsona. U lekantsoe feela ke monahano oa hau. Teko!
Metsi. Haeba u sebelisa litholoana tse hatselitsoeng bakeng sa li-smoothie feela, sebelisa metsi a nooang a tlhotliloeng e le setsi sa metsi ho hlapolla monate.
Lebese. Haeba u khetha ho sebelisa lebese, leka ho fetohela likhethong tse tlase tsa mafura. Lebese la podi le ka bitsa ho feta lebese la kgomo, empa ke kgetho e phetseng hantle. E sebelise e le foreshe, qoba ho belisa. Lebese la podi le sileha haholo mme ha le ame hampe batho ba sa mamelleng lactose.
Lebese la soya. Ena ke seno se seng se phetseng hantle se nang le mafura a polyunsaturated.
Yoghurt. Batho ba bangata ba sa mamelleng lactose ba ka noa yogurt, e leng motsoako o motle oa smoothie. Khetha yoghurt e se nang lisebelisoa tse ling bakeng sa melemo ea bophelo bo botle. U ka sebelisa yogurt e hatselitsoeng ho kopanya le lisebelisoa tse ling tsa mocheso oa kamore. Iketsetse yoghurt ea hau.
Ice cream. Ice cream e nang le tatso e monate e ka hlōla tatso ea litholoana, kahoo khetha ka bohlale, empa kamehla khetha khetho ea mafura a tlaase kapa a tlaase moo ho khonehang. Batho ba bangata ba rata ice cream ea vanilla.
Lebese le tsoang ho linate kapa peo. U ka e reka lebenkeleng la hau la lijo tsa bophelo bo botle kapa u ithute ho iketsetsa lebese la linate.
Lero la litholoana kapa meroho. Lero le lokiselitsoe ka ho fetisisa ka thoko. Ka mohlala, lero la apole, haeba e se eona motsoako o ka sehloohong oa smoothie. Batho ba bangata ba rata ho sebelisa lero le lecha la kokonate kaha le thusa ho hlapolla monate oa lisebelisoa tse ling.
Tee e tala. Ke motsoako o babatsehang o nang le thepa ea antioxidant. U ka reka phofo ea lekhasi la tee e tala lebenkeleng la hau la lehae. Koahela phofo metsing a phehiloeng ka metsotso e ka bang 4 ho isa ho e 5, senya 'me u lumelle ho pholile pele u sebelisa ka smoothies.
Tatso
Ho na le litlolo tse ngata tsa tlhaho tseo u ka li kenyang ho smoothie ea hau ho e fa eona e eketsehileng.
Ha metsoako e meholo e le meroho, u ka e natefisa hanyenyane ho etsa hore smoothie e be monate haholoanyane. Sebelisa li-sweeteners tsa tlhaho tse kang matsatsi, morara o omisitsoeng, concentrate ea lero la litholoana, mahe a linotsi, sirapo ea 'mapa, molasses, joalo-joalo.
Lero le lecha la ginger (sebelisa teaspoon e le 'ngoe feela) le fa smoothie ea hau linoko tse eketsehileng le li-antioxidants tse matla.
E le tatso e eketsehileng, o ka eketsa sinamone e fatše, phofo ea cocoa, kokonate e halikiloeng, phofo ea kofi, halofo ea lemone kapa lime, sirapo ea mint, nutmeg ea fatše, vanilla extract, joalo-joalo ho smoothies. E-ba le boiqapelo! Lisebelisoa tse ling
Smoothies ha ea tlameha ho etsoa feela ka litholoana, meroho le lero. U ka boela ua eketsa lisebelisoa tse ling tse phetseng hantle. Li ka sebelisoa ho etsa li-smoothie tse monate tse nang le fiber e ngata, lik'habohaedreite tse rarahaneng, mafura a monounsaturated, le livithamine tse qhibilihang ka mafura. 'Me habohlokoa ka ho fetisisa, li-smoothies li monate!
Tse ling tsa metsoako eo u ka lekang ho e kenyelletsa ho tlatsa smoothie ea hau ke:
raese e sootho e phehiloeng kapa raese e sootho. U ka reka raese e sootho kapa e sootho lebenkeleng la hau la lijo tsa bophelo bo botle. U lokela ho e pheha le ho e tlohela hore e phole pele u e sebelisa.
Oats. Li-oats li na le fiber e qhibilihang le maemo a tlase a k'holeseterole. Li-oat flakes li ka tšeloa ka metsi a chesang a phehiloeng 'me li lumelloa ho pholile pele li sebelisoa.
Peanut butter. Mafura a phahameng a monounsaturated a fumanoang ka peanut butter a fana ka tšireletso khahlanong le lefu la pelo. Ha u reka peanut butter, etsa bonnete ba hore metsoako ha e kenyelle oli ea meroho ea hydrogenated, e nang le li-trans fatty acid tse ngata. Kenya peanut butter ho smoothies bakeng sa bana, ba tla e rata!
Tofu. Tofu ke mohloli o motle oa protheine. Ha e na tatso, empa e tla eketsa monko o monate ho smoothies ea hau.
Peo ea Sesame. Limatlafatsi tse ka har'a peo ea sesame li monngoa hamolemo ka mor'a ho sila. Leha ho le joalo, li ka boela tsa jeoa li feletse. Kenya peo ea sesame ho smoothies ea hau bakeng sa thepa e makatsang ea antioxidant.
Mofuta ofe kapa ofe oa linate. Khabeloa khaola linate leha e le life (lialmonde, li-cashews, makotomane, makotomane, li-pecans, joalo-joalo), li li kenye ho smoothies, li phetse hantle 'me li eketsa tatso e khethehileng ho sejana leha e le sefe. tlatsana
O ka senya matlapa (li-supplement tsa vithamine) ka seretse le pestle ebe o eketsa phofo ho smoothie kapa lero. Sena se etsa hore li-supplement li kene habonolo ke 'mele. Haeba u batla ho etsa sena, u se ke ua sila li-additives ka blender, empa u li tšele ka khalase ea hau pele u noa. Kopanya le ho noa.
Mona ke lethathamo la li-additives tseo u ka li kopanyang le lisebelisoa tse ling tsa smoothie.
- Peo e phofo ea linotši
- Tomoso ea Brewer
- phofo ea calcium
- Chlorophyll - metsi kapa phofo
- Lecithin - phofo kapa granules
- Protheine phofo
- Spirulina - phofo
- vithamine C
- Koro bran
Smoothie tshebediso
E-ja kapa u noe smoothie nakong ea metsotso e 10 ka mor'a ho e etsa e le hore u ka sebelisa limatlafatsi tse ka har'a sejana ka botlalo pele li e-na le oxidize le ho fetola smoothie e sootho.
Ho boloka smoothie ka mor'a hore e fete ka blender ha e khothalletsoe, kaha hang ha litholoana le meroho li siloa ka blender, limatlafatsi tsa bona le li-enzyme tse phelang li potlakela ho bola.