Smoothies ke li-cocktails tse sa tšoaneng, tse hlahang ka mefuta e mengata: litholoana, melee, lebese. Ena ke tsela e ntle ea ho kenya li-vithamine le ho hlahloba lintlha, ho itšireletsa ka tsela e bonolo, e sa theko e tlaase, le ea bohlokoa ka ho fetisisa, ea tlhaho.
Batho ba bangata ba tummeng, haholo-holo har'a ba fokolang boima ba 'mele kapa ba phelang ka mokhoa o mafolofolo, ke meroho smoothies - lino tse sa tsoehang, tse nang le melemo e mengata.
Ha ho melao-motheo e akaretsang bakeng sa ho etsa li-smoothies - ka linako tse ling lebese le lihlahisoa tsa lebese li sebelisoa bakeng sa lino tse tahang, ka linako tse ling li itokiselitse motsoako oa lero kapa tee, metsi a nang le diminerale. Ka linako tse ling litholoana le meroho li silafatsoa, 'me ka linako tse ling li kopane le li-mills. Lokisetsa li-smoothies ka litholoana, meroho le monokotšoai, le ho kotuloa bakeng sa tšebeliso ea nako e tlang - serame kapa omisitsoeng. Ha lisebelisoa tse eketsehileng li ka etsa linate, mahe a linotši, linoko le li-seasonings, ntho e ka sehloohong - ho lumellana ha lisebelisoa. Ha ho na mefuta e le 'ngoe ea diresepe, mokhoa oa ho lokisetsa smoothies lapeng, o tataisoang ke tatso le mehopolo ea hau, o ka hlahisa mekhoa e mecha. U se ke ua tšaba ho leka.
Ntho e thahasellisang ka seno sena ke eng, mme se khetholla eng ho li-cocktails tse ling tsa litholoana le meroho ke mohaho oa eona. Kaha lisebelisoa tse kholo tsa smoothies li fetoloa ka purees, 'me ha li finyelletse lero, sebopeho sa seno se fetoha haholo, se lekaneng,' me kaha ha ho litholoana le meroho tsohle tse ka sitsoeng ka tsela e lekanang, seno se fetoha se sa tšoaneng. Leha ho le joalo, sena ke botle ba smoothies.
U bolelle hore na u ka etsa li-smoothies joang lapeng. Ho etsa sena, o tla hloka blender, chopper kapa sesebelisoa se seng se tla thusa ho fetola metsoako e hloekileng. Haeba monokotsoai le litholoana li le bonolo, o ka sebelisa ho teteka kapa o senya metsoako ka sieve. Ntlha ea pele, re fana ka mekhoa e 'maloa e khethiloeng ka ho fetisisa.
Berry lehlabula la smoothies
Lijo:
- li-cherry - li-handful tse peli;
- fragole (o ka sebelisa fragole) - ½ senoelo;
- raspberry - e tletseng letsoho;
- mahe a linotši a ka - 1 tbsp. khaba;
- lebese lohle la pasteurized - 1 khalase.
Litokisetso
Re tla hlophisa monokotsoai, hlatsoe hantle metsing a batang, re tla arola cherries ho tswa ho petioles, fragole le tse tala - ha ho hlokahala - ho tswa ho makhasi. Lumella li-monokotsoai hantle, kaha sena re li beha holim'a setlolo se hloekileng. Ka mor'a moo, re tšollela cherries ho blender le pee, 'me re tšela fragole le tala ka ho sieve e le hore peo e se ke ea kena ka tlung. Kopanya boima ba melee, eketsa mahe a linotsi, tšela lebese le whisk. U ka noa hang-hang, empa u ka khoneha.
Ho eketsa khalori ea seno, ka mohlala, bakeng sa lijo tsa hoseng tse monate, empa u se ke ua senya setšoantšo seo, re eketsa oat flakes. Re tla fumana tse peli ho e 'ngoe: lijo-thollo le litholoana. Le tseleng, ho e-na le oatmeal, u ka sebelisa ho hlaha ka koro, lithollo tse ling.
Smoothies le oatmeal
Lijo:
- li-flakes "Hercules" - 4 tbsp. likhaba;
- yogurt ea joala ea unsweetened, u ka iketsetsa ntlo - khalase e le 'ngoe;
- monokotsoai (ka nako) - 1 khalase;
- botle ba mahe a linotši - 1 tbsp. khaba.
Litokisetso
Li-flakes ka grinder ea kofi re fetoha phofo, re hlakola monokotšoai ka thuso ea sieve kapa re fetoha puree. Kopanya lisebelisoa tsohle, whisk le ho noa hang-hang. Lenane la lijo tsa vithamine le leka-lekaneng le tla u fa matla a mangata le boikutlo bo botle bakeng sa letsatsi lohle.
Fruity smoothies e ka etsoa ho tloha motsoako o mong. Ho etsa mohlala, serotie e natefatsang le e monate ea banana.
Banana smoothies
Lijo:
- li-yogurt li sa phele hantle - 200 ml;
- banana ba butsoitseng - 1 pc.
Litokisetso
Feela otla banana ba peeled ka yogurt mme u thabele. Ho e-na le yogurt, u ka sebelisa lebese, kefir.
Smoothies ea kiwi
Lijo:
- kiwi e bonolo, e butsoitseng - 2 pcs.;
- lebese - 1 khalase;
- mahe a linotši - 1 tsp.
Litokisetso
Re hloekisa kiwi, re e fetole e le puree, e tlatse ka lebese, eketsa mahe a linotsi, whisk. Re khabisa ka sekilo sa kiwi.