El bhanana uye uchi smoothie Iyo yakanakisa sarudzo kune avo vanoda kuwedzera uremu nenzira ine hutano. Uku kuzunungusa kwakanakira mazera ese: vakuru, vechidiki uye vana, vangave vachida kuwedzera tsandanyama, kuvandudza yavo yezuva nezuva caloric kudya kana kungonakidzwa nekunaka kunonaka kuzere nezvinovaka muviri.
Iko kusanganiswa kwebhanana neuchi hakungopa kuravira kusingadzivisiki, asiwo chiyero chikuru che vitamini, minerals, simba y calcio zvinobatsira muviri. Izvi zvinoita kuti ive sarudzo yakanaka kune avo vari kutsvaga kuwedzera emhando macalorie pakudya kwavo kana kuti vanoda simba rekusimudzira kutarisana nezuva rinoshanda.
Sei uchisarudza bhanana uye uchi smoothie?
Kusarudza iyi smoothie sechikamu chekudya kwako kune zvakawanda zvakanaka. Pasi apa tinotsanangura zvikonzero zvikuru:
- Natural source of energy: Banana ine macarbohydrates uye potassium inokurumidza kutorwa, nepo uchi huchipa shuga yepanyama iyo inopa simba pakarepo.
- Kuvaka muviri kwakanyanya: mariri vitamini kubva kuboka B, vhitamini C, antioxidants, calcio y hierro.
- Kureruka kwekugadzirira: Izvo hazvidi hunyanzvi hwepamusoro hwekubika kana mari hombe yekudyara, zvichiita kuti ive yakanakira chero munhu.
- Zvakawanda: Inogona kugadziriswa kune zvakasiyana-siyana zvekudya nekuwedzera zvinhu zvakadai seoat, nzungu kana protein powders.
Zvisungo zvinodiwa
Kugadzirira iyi inonaka uye ine hutano smoothie, iwe uchada zvinotevera zvinongedzo:
- 1 litre ye mukaka wese (Unogonawo kushandisa mukaka wezvirimwa seimwe nzira).
- 6 mabanana akaibva.
- 2 maspuniki e vanilla essence.
- 6 mashupuni euchi.
- 6 tablespoons yehuga (iwe unogona kuderedza kana kubvisa maererano nezvaunoda).
Nhanho-nhanho gadziriro
Maitiro ekugadzira iyi smoothie akareruka zvekuti unogona kuiisa nyore nyore muhupenyu hwako hwezuva nezuva:
- Geza wosvuura mabanana matanhatu akaibva.
- Cheka mabhanana kuita zvidimbu zvidiki kuti kusanganisa kuve nyore.
- Isa mabhanana mugirazi yeblender.
- Wedzera litre yemukaka, zvipunu zvitanhatu zveuchi, zvipunu zviviri zvevanila essence uye zvipunu zvitanhatu zveshuga.
- Sanganisa zvese zvinoshandiswa kusvika wawana homogeneous musanganiswa pasina mapundu.
- Dururirai smoothie muchirongo chikuru uye, kana muchida, chengetedzai mufiriji kwemaminitsi mashomanana musati mashumira.
Ready! Shumira mumagirazi makuru uye unakirwe iyi inonaka uye ine simba smoothie.
Variants kupfumisa yako smoothie
Kana iwe uchida kugadzirisa yako smoothie uye kuwedzera mamwe mabhenefiti, heano mamwe mazano:
- Oatmeal smoothie: Wedzera zvipunu zvitatu zveoat kuti uwedzere huwandu hwefiber uye huwedzere kuguta. Dzidza zvakawanda pamusoro pezvakanakira oats pano.
- Nuts: Sakanidza muarumondi, walnuts kana cashews kuwedzera mafuta ane hutano.
- Powdered protein: Ideal kune avo vari kutsvaga kuwana muscle mass. Sarudza whey protein, vegan kana chero imwe sosi yezvaunofarira.
- Zvinonhuwira: Wedzera pini yekinamoni, ginger kana kunyange cocoa poda kuti upe kunakirwa kwakakosha kubata.
Mabhenefiti chaiwo ezvigadzirwa zvayo
Chikamu chega chega chekuzununguka ichi chine zvimiro izvo zvinoita kuti ive sarudzo yakasarudzika kune avo vari kutsvaga kuwedzera huremu hwavo nenzira ine hutano:
- Bananas: Ivo vakapfuma mu potassium, magnesium uye vhitamini C. Vanobatsira kuvandudza tsandanyama basa uye kudzora mazinga electrolyte.
- Uchi: A natural sweetener izere ne antioxidants uye antibacterial properties.
- Mukaka wose: Inopa calcio kune mapfupa akasimba, kuwedzera kune protein y mafuta ane hutano.
- Vanilla: Kunze kwekuravira kwayo kunonakidza, ine antioxidant zvinhu.
Rini uye sei kuitora?
Iyi smoothie inoshanda zvakasiyana-siyana zvekuti unogona kunakidzwa nayo panguva dzakasiyana dzezuva:
- Chirafu: Senzira ine simba yekutanga zuva.
- Mushure mekurovedza muviri: Yakanakira kuzadza mazinga eglycogen uye kukurudzira kupora kwemhasuru.
- Snack: Kuti uwedzere dhigirii resimba pakati pemasikati.
- Chisvusvuro chemanheru: Sekuperekedza kana kutsiva machira akareruka.
Usakanganwa kuiperekedza ne kudya kwakaringana akapfuma mune zvinovaka muviri. Kana iwe uchida kuwedzera dzimwe sarudzo dzechikafu pachirongwa chako, unogona kutarisa mamwe mabikirwo ane hutano pa Smoothies Kuderedza Uremu.
Nebhanana iyi nehuchi smoothie hauzongowani chinwiwa chinonaka, asi iwe uchapawo muviri wako simba uye zvinovaka muviri zvinodiwa kune zvinangwa zvako. Kunyangwe iwe uri kutsvaga kuwedzera huremu, wedzera simba rako kana kunakidzwa nekuravira kwakasarudzika, iyi resipi isarudzo yakakwana yekusanganisa muhupenyu hwako hwezuva nezuva. Edza uye ita iyi smoothie yako yakanakisisa inovaka muviri.