Li-Smoothies tse monate tsa lefu la tsoekere

Litaba

• 1. Superfood smoothie
• 2. Lower-carb fragola smoothie
• 3. Berry e phatloha smoothie
• 4. Peach smoothie
• 5. Smoothie e tala ea Joann
• 6. Serene e botala bo botala ea greenie
• 7. Snickers smoothie
• 8. Peo ea Chia, coconut le spinach smoothie
• 9.Diabetic oatmeal breakfast smoothie
• 10. Monokotšoai o monate oa linate oa linotši

Kakaretso

Ho ba le lefu la tsoekere ha ho bolele hore o hloka ho itima lijo tsohle tseo u li ratang, empa o batla ho etsa khetho e nepahetseng ea lijo. Khetho e 'ngoe e ntle ke ho ja litholoana le meroho e mengata, e leng boima phepong empa e na le likhalori tse bobebe.

Litholoana le meroho e meng ho molemo ho sebetsana le lefu la tsoekere ho feta tse ling. Batla lihlahisoa tse tlase ho index ea glycemic le mojaro, ho bolelang hore e ke ke ea hlaba tsoekere ea mali.

Ho bohlokoa hape ho fumana lijo tse ngata tsa lebese tse nang le calcium le li-probiotic tse ngata ho matlafatsa masapo a hau le ho fana ka libaktheria tse ntle tsa mala. Mehloli e metle ke lebese le nang le mafura a tlase, kefir le yogurt ea Greece.

Lijo tsena li bohlokoa lijong life kapa life tsa lefu la tsoekere, leha ho le joalo ha ho hlokahale hore u li je ka fereko kapa esita le khaba. U ka paka phepo e ngata ho smoothie e le 'ngoe' me ua fumana monate. Hafeela u ntse u khomaretse metsoako e phetseng hantle 'me u se ke ua eketsa lintho tse tsoekere tse eketsehileng, u ka natefeloa ke litšebeletso tsena khafetsa.

Hopola feela ha o kopanya litholoana ho smoothies ea hau ho li bala e le karolo ea kabelo ea hau ea litholoana ea letsatsi le letsatsi hore o se ke oa e fetella ka lik'habohaedreite. Le tsoekere ea tlhaho e ka khanna tsoekere ea mali haeba u e ja haholo.

Litlhahiso tse 10 tse bonolo tsa lefu la tsoekere li u thusa hore u qale.

1. Superfood smoothie

Smoothie ena e na le tsohle - monokotšoai o nang le antioxidant, mafura a phetseng hantle a tsoang ho avocado, meroho le protheine. E-ba hlokolosi ha u reka yogurt ea melee hore u khethe mofuta o nang le tsoekere e tlase, joalo ka Siggi, kapa stevia-e tsoekere. Kapa khetha yogurt e sa tsoekere.

Kakaretso ena e na le likhalori tse 404, ka hona e sebelise e le phepelo ea lijo ho fapana le seneke.

Sheba risepe.

2. Lower-carb fragola smoothie

Moetsi oa Smoothie o na le lefu la tsoekere mme o fumane risepe ena kamora ho etsa liteko tse hlokolosi.

Ha e latsoehe feela, empa hape e ke ke ea senya tsoekere ea hao ea mali. Sokete ea soymilk le ea Greek e etsa hore e be boreleli hape e be boreleli ntle le ho eketsa tsoekere e ngata. U ka ba ua koala faeba haholoanyane ka khaba ea peo ea chia.

Sheba risepe.

3. Berry e phatloha smoothie

Setsi sa melee sa smoothie sena se etsa hore se be monate, leha ho le joalo se ntse se le tlase ho index ea glycemic. Haeba monokotsoai oa hau e le tart, lebese la kokonate le mango li tla eketsa monate oa tlhaho. U tla fumana lethal dose ea omega-3 fatty acids e tsoang folaxe.

Kakaretso ena e etsa li-smoothies tse peli.

Sheba risepe.

4. Peach smoothie

Peach smoothie e etsa hore u khatholloe hantle thapama. Ho bonolo ho e etsa ka metsoako e mehlano feela. Hape, e laetsoe ka calcium mme e bobebe hoo e ke keng ea u imela.

Kenya khaba e le 'ngoe ea peo ea chia' me u boloke peel peach bakeng sa fiber e eketsehileng. Li-fiber tse ngata li thusa ho smoothie ena hobane risepe ena e hloka li-ounces tse 4 tsa yogurt e tsoekere, e nang le monyetla oa ho phahamisa tsoekere ea mali.

Sheba risepe.

5. Smoothie e tala ea Joann

Smoothie ena e kenella ka har'a meroho e tala, spinach, empa ee koahela ka monokotsoai o mocha le phofo ea chokolete. Khetha phofo ea protheine ea stevia- kapa erythritol ho qoba litlolo tse monate tsa maiketsetso. Peo ea Chia le peo ea mokopu li eketsa boleng bo botle, fiber le omega-3 fatty acids.

Sheba risepe.

6. Serene e botala bo botala ea greenie

Haeba u na le bothata ba ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi tse tala empa e se morati o moholo oa lisalate, hobaneng u sa noe meroho ea hau? Sena se nka smoothie e ntseng e tsebahala haholo ea botala e sebelisa limatlafatsi tse nang le limatlafatsi kapa spinach e leka-lekaneng le apole le pere. Lero la kalaka le koena li tlatselletsa motsoako, li eketsa ho phatloha ha tatso le bocha.

Tlola lero la agave, le ka bang le litlamorao tse mpe ho metabolism ea hau.

Sheba risepe.

7. Snickers smoothie

Na u labalabela tatso ea chokolete ea matonkomane ea barekisi eo u e ratang haholo, empa ha u batle ho romela tsoekere e maling a hao? Fumana litatso tse tšoanang ntle le spike ka ho shapa smoothie ena e bululetsoeng ke lipompong. Bakeng sa senatefisi se seng sa maiketsetso, fapanya khaba e le 1 ea sirapo ea caramel e se nang tsoekere bakeng sa thispone e le 1 ea ntšang caramel.

Smoothie ena e na le protheine e ngata le calcium.

Sheba risepe.

8. Peo ea Chia, coconut le spinach smoothie

Smoothie ena e ruileng le e boreleli e na le ligrama tse 5 feela tsa lik'habohaedreite. Ho boloka carbs fatše, sebelisa lebese le sa tsoekere la coconut. Bakeng sa monate o mongata, mongoli o khothaletsa ho eketsa likhakanyo tse 'maloa tsa phofshoana ea Stevia.

Sheba risepe.

9.Diabetic oatmeal breakfast smoothie

Ke tsela efe e ntle ea ho qala letsatsi la hau ho feta lijo-thollo tse matla, tse nang le fiber e ngata, hammoho le potasiamo le vithamine C? Li-oats tse sa phehoang li boetse li fana ka starch e sa thibeleng, e leng mohloli o motle oa mafura bakeng sa mala a baktheria ebile e ka khona.

Smoothie ena ea lijo tsa hoseng e paka phepo e ngata ka khalase e le 'ngoe. Malebela ke ana ho etsa hore smoothie ena e sebetse hantle bakeng sa tsoekere ea mali:

• Khetha libanana tse nyane mme u se ke oa lebala ho kenya li-carb tseo palong ea hau ea letsatsi le letsatsi hore o se fetele kabelong ea hau.
• Fetola risepe ena hore e be li-servings tse 'ne ho fapana le tse peli.
• Sebelisa almond kapa soymilk e sa tsoekere ho e-na le lebese le lekaneng ho fokotsa li-carbs.

Sheba risepe.

10. Monokotšoai o monate oa linate oa linotši

Linate ke karolo ea bohlokoa ea morero o fe kapa o fe oa ho ja, 'me risepe ena e kopanya mefuta e meng ea phepo e ntle ka ho fetisisa, lialmonde le walnuts. Hape, o fumana meroho ho tloha khale, calcium ho tsoa lebeseng, le li-antioxidants ho tsoa ho fragole. Tsena tsohle ke ligrama tse 45 feela tsa k'habohaedreite!

Sheba risepe.