Mokhoa oa ho etsa Smoothie ea ho aha mesifa le Smoothie ea tahlehelo ea boima ba 'mele

Litaba

• Smoothie ea Kaho ea Mesifa
• Protein ea Blueberry Smoothie
• Ho theola boima ba 'mele Smoothie
• Cherry Banana Peanut Butter Smoothie
• Tlhahlobo bakeng sa

Ho iketsetsa smoothie ho ka 'na ha bonahala ho le bonolo, empa ho ka ba thata; ho eketsa motsoako o mongata haholo kapa ho eketsa metsoako eo u nahana li phetse hantle empa ha li na tsona li ka lebisang khalori e ngata kapa karolelano e kholo ea macro. (Hape bala: Mokhoa oa ho aha Smoothie e phethahetseng Nako le nako)

Smoothies e lokela ho oela lik'hilojule tse ka bang 150 ho isa ho 250 bakeng sa senokoana le ho fihlela ho 400 bakeng sa lijo. U lokela ho sebelisa metsoako e fanang ka limatlafatsi 'meleng oa hau hore e lule e phetse hantle' me e fihlelle lipheo tsa hau, eseng feela ho eketsa likhalori tse se nang letho, joalo ka lero la litholoana kapa sorbet. Li-smoothie tse ling li ka eketsa lik’hilojule kapele—ho fihla ho lik’hilojule tse 1 000 bakeng sa seno se le seng!

Mona, li-smoothie tse peli tseo u ka li etsang lapeng tse ka u thusang ho theola boima ba 'mele kapa ho haha ​​​​mesifa-ho sa tsotellehe sepheo sa hau. (Ho feta moo, malebela a ho li lokisa kapa ho iketsetsa li-smoothie tse phetseng hantle.)

Smoothie ea Kaho ea Mesifa

Bakeng sa smoothie ea ho aha mesifa, ikemisetse karolelano ea 40:30:30 ea li-macro, liperesente tse 40 tsa carbs, mafura a 30 lekholong le liprotheine tse 30 lekholong. (U ferekane ka li-macros? Tataiso ena ea ho bala li-macros tsa hau e tla thusa.)

Ligrama tse 30 tsa protheine ho smoothie ena li thusa ho haha ​​​​mesifa. (FYI, mona ke hore na u lokela ho ja protheine e kae ka letsatsi.) Lik’habohaedreite ka sebōpeho sa lijo-thollo, litholoana le meroho le tsona li phetha karolo ea bohlokoa tšebetsong ea ho haha ​​mesifa le ho boloka ’mele oa hao o feptjoa ka limatlafatsi tseo o li hlokang.

Smoothie ena, haholo-holo, e fana ka lihlopha tse 'nè tsa lijo: meroho, litholoana, lebese le protheine. Lebese le phofo ea protheine li fana ka boholo ba protheine ha blueberries, lebese, spinach, le sirapo ea 'mapole li kenya letsoho ka carbs. Botoro ea soneblomo e eketsa liprotheine le mafura, tse thusang ho u boloka u khotsofetse. Sipinake se eketsa livithamini tse ngata ho kenyelletsa li-antioxidants A le C, ha lebese le fana ka limatlafatsi tse ahang masapo khalsiamo le vithamine D (tseo hape e leng limatlafatsi tse sa jeoeng haholo ke Maamerika a mangata).

Protein ea Blueberry Smoothie

• 1 senoelo se khaotsoeng sa spinach ea lesea
• kopi e le 'ngoe e ncha kapa e leqhoa le e qhibilihisitsoeng
• Senoelo sa 3/4 sa lebese le mafura a tlase (1%)
• 1/4 senoelo sa Whey protein protein (joalo ka, Mill's Red Mill)
• 1 tsp 100% ea sirapo ea maple
• Khaba e 1 ea botoro ea soneblomo

Phepo e nepahetseng: Lik'hilojule tse 384, li-carb tse 43g, mafura a 12g, liprotheine tse 26g

Mona ke mekhoa e meng ea ho ikhethela smoothie ena le ho e etsa ea hau:

• Khetha lebese leo e seng la mafura ho fokotsa mafura le likhalori tse sa hlokahaleng. (Protheine, calcium, vithamine D, le limatlafatsi tse ling li ts'oana le lebese la 1%.)
• Sebelisa li-blueberries tse nang le serame tse monate ho feta mefuta e sa tsoaneng ea blueberries 'me u khaole sirapo ea' mapa ka ho feletseng.
• Fetola li-blueberries bakeng sa fragole tse nang le serame, ntle le tsoekere e eketsehileng. (Hlahloba hore ke oona feela motsoako o thathamisitsoeng ho "fragole.")
• Fetola botoro ea soneblomo bakeng sa botoro ea peanut, kapa botoro e 'ngoe ea linate eo u ka e khethang.

Ho theola boima ba 'mele Smoothie

Bakeng sa smoothie ea ho theola boima ba 'mele, ikemisetse ho fumana karolelano ea li-macros tsa 45:25:30, li-carb tsa liperesente tsa 45, mafura a liperesente tsa 25 le liperesente tsa 30.

Smoothie ena e na le protheine e lekanang le ea smoothie e hahang mesifa, e thusang ho boloka boima ba mesifa. Leha ho le joalo, mafura a batla a le tlase hanyane, ha li-carb tse nang le fiber li ka u thusa ho u khotsofatsa le ho u ts'oarella ho fihlela lijo tsa hau tse latelang tse hahang.

E boetse e fana ka lihlopha tse tharo tsa lijo: litholoana, lebese, le protheine. Li-Cherry li kopane hantle le libanana, 'me litholoana ka bobeli li tlatsana le limatlafatsi tse ling. Li-cherries li fana ka livithamini A le C tsa antioxidant, 'me li na le li-anthocyanin tse ngata le quercetin, tse peli tse loantšang li-antioxidants. Libanana ke mohloli o babatsehang oa potassium, fiber, vithamine B6, le vithamine C. Lebese, lebese le yogurt li fana ka limatlafatsi tse robong tsa bohlokoa tse akarelletsang protheine, calcium le vithamine D. Ka lijo tsena tse monate, u ntse u matlafatsa 'mele oa hao ha u ntse u lula. ka har'a likarolo tse phetseng hantle.

Cherry Banana Peanut Butter Smoothie

• Banana e mahareng e 1
• 1/2 senoelo se leqhoa se nang le cherries e monate
• 1/2 senoelo sa nonfat sa yogurt e hlakileng ea Greek
• 1/2 senoelo sa lebese la nonfat
• 3 tbsp whey protein phofo (Ke sebelisitse Bob's Red Mill)
• 1 tsp smoothie pere ea peanut
• 1/2 tsp tlhahiso ea vanilla

Phepo e nepahetseng: lik'hilojule tse 394, li-carb tse 48g, mafura a 10g, liprotheine tse 28g

Li-swaps tse 'maloa tse bonolo tseo u ka li etsang ho smoothie ena:

• Fetola banana bakeng sa kopi e le 'ngoe ea monokotšoai oo u o ratang ka ho fetisisa. (E tla fokotsa hanyenyane ho tsoekere ea tlhaho.)
• Fapanya peanut butter bakeng sa almond butter, kapa botoro ea linate tseo u li ratang.
• Kenya 1 tsp folaxe kapa peo ea chia bakeng sa nyollo ea mafura.
• Fetola lebese la nonfat ho lebese la soya, le nang le motsoako o tšoanang oa limatlafatsi le lebese la khomo (ho fapana le lino tse ling tse ngata tsa semela).

Tlhahlobo bakeng sa