Ama-smoothie alungele ukujabulela ukunambitheka okumnandi kwezithelo zakho ozithandayo, kuyilapho eqabula kakhulu futhi esanelisa. Uma ephakelwa ebanda kakhulu noma eneqhwa elichotshoziwe , angaba mnandi kakhulu ezinsukwini ezishisayo. Ngaphezu kwalokho, ungalungisa izinhlobo ezahlukene zama-smoothie anezithako eziningi, ikakhulukazi lawo enziwe ngama -blackberry nezinye izithelo ezibomvu.
Namuhla sabelana ngeresiphi elula ye-smoothie ye-blackberry. Ama-blackberry ayizithelo ezibomvu ezicebile ngama -antioxidants namavithamini, anikeza izinzuzo eziningi zezempilo. Kule recipe eyisisekelo, ungakha futhi izinhlobo ezinempilo ngobisi olusekelwe ezitshalweni, imbewu, noma isinamoni ukuze kuhambisane nokunambitheka kwakho kanye nemigomo yokudla okunempilo.
Isikhathi sokulungiselela, phakathi kwemizuzu eyi-15 nengama-30.
Izithako eziyisisekelo ze-smoothie ye-blackberry
- 500 amagremu we amajikijolo okusha noma okuqandisiwe,
- Amamililitha angu-650 ubisi (kungaba okuphelele, okuncishisiwe kancane noma okuncishisiwe kancane),
- 1 iyogathi yemvelo encishisiwe,
- Ushukela ukunambitha (iresiphi eyisisekelo ifaka izipuni ezi-4 zikashukela omhlophe).
Lezi zithako zakha i-smoothie enokwakheka okukhilimu kanye nokunambitheka okunamandla kwezithelo. Ama-blackberry engeza umbala, ukunambitheka, kanye nenani elikhulu le -vitamin C , kanye ne-fiber kanye nama-antioxidants. Ubisi ne-yogurt kwengeza amaprotheni kanye nokuthungwa okufana nosilika, okwenza i-smoothie ibe mnandi futhi ibe nokudla okunempilo.
Uma ufuna ukunciphisa ukudla kwakho ushukela owengeziwe , ungafaka ushukela omhlophe esikhundleni sikashukela wemvelo njenge -stevia noma i-erythritol, noma umane ushiye noma yisiphi isithasiselo uma ama-blackberry esevuthiwe kakhulu. Ungahlanganisa futhi ama-blackberry nengxenye yebhanana elivuthiwe ukuze uthole ubumnandi bemvelo ngaphandle kokusebenzisa ushukela.
Ukulungiselela isinyathelo ngesinyathelo i-smoothie ye-blackberry
Isinyathelo sokuqala sokulungiselela lesi siphuzo esiqabulayo ukugeza ama-blackberry ngokucophelela ngaphansi kwamanzi agobhozayo. Susa iziqu bese uzikhipha kahle. Yenza lokhu kancane ukuze ugweme ukuwaphula nokulahlekelwa yijusi lawo.
Okulandelayo, faka ama-blackberry nobisi ku-blender bese uxuba imizuzwana embalwa, kuze kube yilapho ama-blackberry eqala ukubola. Bese ufaka i -yogurt kanye nezipuni ezine zikashukela omhlophe eziboniswe ku-recipe eyisisekelo. Uma ukhetha i -smoothie ebushelelezi yama-blackberry , ungasebenzisa ushukela oluyimpuphu, oxuba kangcono futhi ongashiyi ukuthungwa okusanhlamvu.
Hlanganisa zonke izithako kuze kuhlangane kahle. Kubalulekile ukuxuba ngokwanele ukuze kutholakale ukuthungwa okubushelelezi , kodwa ngaphandle kokushisa kakhulu ingxube ukuze kulondolozwe amavithamini ayo kangcono. Uma ukujiya kukhulu kakhulu, ungangeza ubisi oluthe xaxa; uma luncane kakhulu, ungangeza izithelo ezengeziwe noma iqhwa elichotshoziwe.
Uma ingxube isibushelelezi, yihluze ngesihlungo ukuze ususe imbewu nanoma yiziphi izingcezu zezithelo ezisele. Lesi sinyathelo singakhethwa, kodwa sisiza ekufezeni i-smoothie ebushelelezi ye-blackberry , efanelekile kulabo abangathandi imbewu.
Okokugcina, mane ubeke i-smoothie ye-blackberry esiqandisini bese uyivumela ukuthi iphole kahle. Uma usukulungele ukuphakelwa, ungayihlobisa i-smoothie ngama-blackberry noma amanye amajikijolo . Ungafafaza nesinamoni encane egayiwe phezulu, ehambisana kahle nama-blackberry futhi enezela iphunga elimnandi elinongiwe.
Ezinye izindlela ezinempilo: ubisi olusekelwe ezitshalweni, isinamoni, kanye nembewu
Ukuqala ngeresiphi eyisisekelo, ungakha kalula izinhlobo eziningi ze-smoothie ye-blackberry. Inketho enhle ukusebenzisa ubisi olusekelwe ezitshalweni (i-almond, i-oat, i-soy, i-coconut, njll.) esikhundleni sobisi lwenkomo. Lolu shintsho luzokunikeza i-smoothie efanele abantu abangakwazi ukubekezelela i-lactose noma labo abalandela ukudla kwe-vegan, kuyilapho ugcina ukuthungwa okukhilimu kanye nokunambitheka okuthambile.
Olunye uhlobo luhilela ukwengeza ithisipuni lesinamoni egayiwe engxubeni. Isinamoni, ngaphandle kokunikeza iphunga elimnandi kakhulu, ihlotshaniswa nokusiza ekulawuleni amazinga kashukela egazini , okwenza kube yinto enhle kakhulu uma usebenzisa ubisi olusekelwe ezitshalweni noma i-yogurt yemvelo engenashukela. Le nhlanganisela yama-blackberry nesinamoni yenza i-smoothie emnandi, efanelekile ekudleni kwasekuseni noma kokudla okulula kwasekuseni.
Uma ufuna ukukhulisa i-fiber kanye namafutha anempilo, ungangeza ithisipuni lembewu ye-chia ku-smoothie yakho. Uma imanzi, imbewu ye-chia yakha ukuthungwa okufana nejeli okwenza i-smoothie igcwale kakhulu, okufanelekile uma ufuna inketho yokusiza ukulawula isifiso sakho sokudla phakathi kokudla. Ungasebenzisa futhi imbewu ye-flax egayiwe noma ezinye imbewu, uzimanzise njalo ngoketshezi oluvela ku-smoothie uqobo.
Uma ungathanda i-smoothie ejiyile kakhulu, efana nesitsha se-smoothie , sebenzisa ezinye zezithelo eziqandisiwe bese wehlisa kancane inani lobisi. Ungabe usuyiphakela esitsheni bese uyihlobisa ngezithako ezifana ne-oats ezigoqiwe, amantongomane aqoshiwe, ukhukhunathi oqoshiwe, noma amajikijolo engeziwe ukuze uthole isidlo sasekuseni esiphelele nesilinganiselayo.
Isikhathi esifanele sokuphuza i-smoothie ye-blackberry kanye nezinzuzo zayo eziyinhloko
Lesi siphuzo silungele ukupholisa futhi sigcwele izakhamzimba , ikakhulukazi ama-antioxidants. Ungajabulela i-smoothie ye-blackberry njengesidlo sasekuseni esisheshayo uma ungenaso isikhathi esiningi sokupheka, njengesidlo sasekuseni ukuze ugweme ukulamba kakhulu ngesikhathi sasemini, noma ngisho nesidlo sakusihlwa esilula uma ungeza umthombo owengeziwe wamaprotheni.
Ama-blackberry aphawuleka ngokuqukethwe kwawo kwe-vitamin C , i-vitamin K, i-manganese , kanye ne-fiber . Ama-antioxidants awo asiza ekulweni nokucindezeleka kwe-oxidative , okuhlotshaniswa nokuguga kwamangqamuzana nezinkinga ezahlukene zempilo. Uma ehlanganiswa nembewu yesinamoni ne-chia, enza isiphuzo esifaka isandla empilweni yokugaya ukudla, ukulawula ushukela egazini, kanye nomuzwa omkhulu wokugcwala.
Ama-blackberry ayizithelo zesizini okufanele zijatshulelwe noma nini lapho kungenzeka. Ungawadla emisha futhi asendle, noma ungawathenga eqandisiwe . Izithelo eziqandisiwe zigcina iningi lamavithamini azo futhi zilula kakhulu ukuba nezithako ze-smoothie. Futhi kusiza ukudala ukuthungwa okujiyile nokupholile , okufanele izinsuku ezishisayo.
Kuye ngezithako ozikhethayo (uhlobo lobisi, inani likashukela, imbewu, njll.), le smoothie ingangena ezinhlelweni zokudla ezahlukene: kusukela ekudleni okunempilo komndeni wonke kuya eziphakamisweni ezigxile kakhulu ekulawuleni isisindo , njalo ulungisa inani le-sweetener futhi ubeke phambili imithombo yamafutha anempilo.
Amathiphu okugcina e-smoothie ephelele ye-blackberry
Ukuqinisekisa ukuthi i-smoothie yakho ye-blackberry ihlale iphelele, sebenzisa ama-blackberry avuthiwe , anikeza ubumnandi bemvelo kanye nombala oqinile. Uma ethambile kakhulu, lungisa ubumnandi nge-sweetener encane nesinamoni, noma uwahlanganise nesinye isithelo esimnandi njengobhanana noma umango.
Lawula izinga lokushisa lokugcina le-smoothie: uma uthanda ukuthi ibanda kakhulu, engeza ama-ice cubes ngenkathi uhlanganisa noma usebenzise izithelo eziqandisiwe. Uma udla njengesidlo sasekuseni esilula, ungasishiya singabanda kakhulu, ikakhulukazi ngezikhathi lapho ungazifisi khona iziphuzo ezinjalo ezibandayo.
Khumbula ukuthi ungalungisa inani lobisi ne-yogurt ukuze ufinyelele ukuthungwa okufunayo . Ubisi olwengeziwe luzoholela ku-smoothie encane okulula ukuyiphuza ngotshani, kuyilapho i-yogurt eningi nezithelo eziqandisiwe kuzokwenza kube yi-smoothie ejiyile ongayikhonza esitsheni bese uyidla ngesipuni.
Le smoothie ye-blackberry, kuzo zonke izinhlobo zayo, iba inketho eguquguqukayo kakhulu: kuyindlela elula yokwandisa ukudla kwakho izithelo , ukufaka ama-antioxidants ohlelweni lwakho lwansuku zonke, nokujabulela isiphuzo semvelo, esenziwe ekhaya ongasenza ngokwezifiso zakho ngokwendlela othanda ngayo, indlela yokuphila, kanye nesikhathi sosuku osiphuzayo.