Li-Smoothies tse 5 tse Monate tse nang le Metala e Patiloeng

Litaba

• Honeydew, koena le Baby Bok Choy Smoothie
• Pear, Berry, le Baby Swiss
• Chard Smoothie
• Lesea Kale Piña Colada Smoothie
• Ultimate Breakfast Smoothie
• Mint Chocolate Chip Smoothie
• Tlhahlobo bakeng sa

Ua e fumana: U lokela ho ja meroho e mengata e makhasi. Li tletse livithamine le liminerale, li ruisa sele e 'ngoe le e' ngoe 'meleng oa hau, li tšosa maloetse le ho nahana ka ho u tšoaetsa, li ka etsa hore u shebahale u le monyenyane, 'me li na le lik'halori tse tlaase haholo.

Empa ngoanana a ka ja li-salads tse ngata feela le meroho e halikiloeng, 'me li-kale chips tsa maiketsetso li ka ba thata ho li etsa hantle. Kahoo nyenyelepa makhasi a mang ka har'a diresepe tsa hau 'me u etse li-kale smoothie tse monate kapa tse ling tse joalo.

Lekunutu ke ho sebelisa meroho ea masea, e nang le limatlafatsi tsohle tsa batho ba baholo empa e na le litlolo le litatso tse bobebe. Kaha li boetse li potlaka ka mokhoa o ikhethang, litlolo tsena li sebetsa ka motsoako ofe kapa ofe oa meroho ea bana, kahoo leka 'me u ithabise. U tla fumana halofo ho isa ho e 'ngoe e felletseng ea li-veggies ho smoothie ka 'ngoe - ntle le ho e latsoa!

Honeydew, koena le Baby Bok Choy Smoothie

Tatso e matla ea koena e pata tatso ea bok choy, e hlahisang melon smoothie e monate, e khathollang e nang le moriana o pholileng oa koena.

E sebeletsa: 1

Lisebelisoa:

Likopi tse 2 tsa lehe la linotši tse nang le leqhoa

6 makhasi a koena

kopi e 1 e pakiloeng ngoana bok choy

Likopi tse 1 ho isa ho tse 1 1/2 metsi a hloekisitsoeng a batang (qala ka kopi e le 'ngoe ebe u eketsa ho feta haeba u khetha smoothie e nyenyane)

1 tablespoon hemp protheine phofo (ka boikhethelo)

Litsela:

Kopanya lisebelisoa tsohle tsa blender ebe u li kopanya ho fihlela li boreleli.

Palo ea phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 162, mafura a 1.5g (0g a tletse), 35g carbs, 6g protein, 6g fiber, 116mg sodium

Pear, Berry, le Baby Swiss

Chard Smoothie

Haeba u sa rate libanana kapa avocado, lipere li ka etsa li-smoothies tse makatsang, 'me lipeo tse eketsehileng tsa chia (tse fetohang gelatinous ka metsi) mona li etsa hore sebopeho se be se khotsofatsang le ho feta.

E sebeletsa: 2

Lisebelisoa:

1 lipere tse kholo kapa tse 2 tse butsoitseng, tse kolobisitsoeng le tse khaotsoeng

1 kopi e pakiloeng ka thata lesea la Swiss chard

1 senoelo sa lebese la almonde le sa tsoekere

1/2 senoelo sa monokotsoai o nang le serame (joalo ka blueberries, tse tala le monokotsoai)

Khaba ea 1/2 ea peo ea chia

1 tablespoon hemp phofo (ka boikhethelo)

Litsela:

Kopanya lisebelisoa tsohle ka blender ebe o kopanya ho fihlela o boreleli.

Lintlha tsa phepo e 'ngoe le e 'ngoe: Lik'hilojule tse 127, mafura a 3g (0g a tletse), 24g carbs, 3.5g protein, 7g fiber, 130mg sodium

Lesea Kale Piña Colada Smoothie

Smoothie ena e tala e khanyang e latsoa feela joaloka seno sa tropike empa e molemo haholo bakeng sa 'mele oa hau ka lebaka la limatlafatsi tse eketsehileng le tsoekere e seng ea tlhaho bakeng sa lik'hilojule tse fokolang. Haeba e le kamora hora ea bohlano thapama, tsoela pele ho eketsa ramu haeba u rata.

E sebeletsa: 2

Lisebelisoa:

Likopi tse 2 tsa lesea la khale

Likotlolo tse 2 1/2 tsa phaenapole e halikiloeng e sa tsoekere

2 tablespoons peo ea chia

Likopi tse 3 tsa lebese la kokonate le sa tsoekere (tse kang So Delicious) kapa metsi a kokonate (lebese la kokonate le tla etsa smoothie e teteaneng)

1/2 senoelo sa linate tsa coconut tse sa tsoekere kapa li-flakes (ka khetho)

Litsela:

Kopanya lisebelisoa tsohle ka blender ebe o kopanya ho fihlela o boreleli.

Palo ea phepo e nepahetseng ka ho sebeletsa (e entsoe ka lebese la coconut): Lik'hilojule tse 293, mafura a 11g (6.5g saturated), 50g carbs, 5g protein, 9g fiber, 55mg sodium

Ultimate Breakfast Smoothie

E loketse hoseng ha o hloka matlafatso e eketsehileng, seno sena se tenya, sa monokotšoai-banana se na le livithamine, liminerale le mafura a phetseng hantle a tsoang lihlahisoa tsohle.

E sebeletsa: 2

Lisebelisoa:

Banana e le 1

1 avocado

1 kopi e sa tsoekere ea blueberries e nang le serame, le ho feta bakeng sa ho khabisa (ho ikhethela)

1/2 likomkomere tse omisitsoeng

1 tablespoon phofo ea hemp (ho ikhethela)

1 senoelo sa lebese la almonde le sa tsoekere

1 khaba ea sinamone

1 teaspoon lero la vanilla

Likopi tse 2 tse pakiloeng spinach ea lesea

Litsela:

Kopanya lisebelisoa tsohle tsa blender ebe u li kopanya ho fihlela li boreleli. Khabisa ka li-blueberries tse eketsehileng tse nang le serame, haeba u lakatsa.

Lintlha tsa phepo e 'ngoe le e 'ngoe: Lik'hilojule tse 306, mafura a 17g (2g a tletse), 37g carbs, 6g protein, 13.5g fiber, 137mg sodium

Mint Chocolate Chip Smoothie

Mona ke sebaka se monate le se phetseng hantle bakeng sa barati ba chokolete ba ice cream ba koena. Re ruile ebile re teteaneng ka lebaka la avocado, 'mala o khanyang oa meroho ea masea o etsa hore e bonahale e le monate haholo, mme cocoa nibs-chokolete e le mofuta oa eona o hloekileng e fana ka se o se lakatsang.

E sebeletsa: 2

Lisebelisoa:

4 tablespoons phofo ea hemp (ho ikhethela)

Likopi tse 2 tsa li-collard tse tala

Makhasi a 10 ho isa ho a 12 a mint

Di-teaspoon tse 2 tsa vanilla tse nkiloeng

Likopi tse 2 tsa lebese la almonde kapa lebese la soya

2 tablespoons mahe a linotsi a tala

1/2 avocado

2 tablespoons li-cocoa nibs tse tala

Litsela:

Kopanya metsoako ea pele e supileng ho blender ebe u e kopanya ho fihlela e boreleli. Kenya li-cocoa nibs ebe u kopanya metsotsoana e meng e 10 ho isa ho e 15 ho fihlela li le likotoana tse nyane.

Palo ea phepo e nepahetseng ka ho sebeletsa: Lik'hilojule tse 338, mafura a 18g (4.5g a tletse), 34g carbs, 11g protein, 12g fiber, 192mg sodium

Tlhahlobo bakeng sa