Smoothies chikafu chakanyanya, chero bedzi tichiita pasina kubatanidza michero nemiriwo. Dzinouya mumhando dzakasiyana siyana, senge smoothies, ine a akakodzera maziso, anotapira uye ane creamy texture. Isu tine runyoro rwezvakasikwa smoothies kuitira kuti iwe ugone kuzviita mukati mevhiki yevana nemhuri yese.
Izvi zvinwiwa inzira yakanaka yeku kukwanisa kuvhara michero nemiriwo kuvana. Zvigadzirwa zvakapwanyika zvekuti unozonwa pasina kunyunyuta. The mukaka dzakagadzirirwa ne musanganiswa wemiriwo nemichero, kuchipa kubatwa kwekupedzisira kwemukaka kana yoghurt kuti upe chitarisiko ichocho chine cream. Kusiyana nemasmoothies, aya akagadzirirwa nenzira imwecheteyo, kunze kwekuti izvo zvinongedzo zvinofanirwa kuomeswa nechando kuti zviwane kutaridzika kwakanaka kwe slush.
Natural smoothies yevana
ari mukaka Vanogona kutorwa gore rose, asi ivo vakanaka kunwa kutonhora munguva yezhizha. Kuanwa rini? Ipfungwa yakanaka kuvagadzirira sechikafu, kupa zvakanakisisa zvezvibereko uye mukaka muduku.
Sei kunwa michero smoothies?
Chibereko ndicho chinonyanya kukosha iyo inogona kuwedzerwa kune rudzi urwu rwekubika, mune dzimwe nguva inosarudzwa kuwedzera mimwe miriwo yakapfava. Inogamuchira marudzi ese ezvigadzirwa ... pineapple, mango, banana, sitiroberi, mabheri, sipinachi...kubata kwekupedzisira kuri mukusanganiswa kwezviyo zvayo kuitira kuti vasanganise mukunaka. Chakanakira kutora zvinhu zviri muchimiro chazvo wobva wazvipwanya kuti zvidhakwe.
- Tinosarudza muchero watinoda uye unogona kusanganisa nezvimwe zvinhu zvinobudirira. Tinovaputsa kuita zvidimbu mugirazi.
- Isu tinosarudza mvura, yakadai semukaka, mvura, yogati kana chero mukaka wemuriwo. Pfungwa ndeyekupa iyo smoothie zvishoma zvishoma zvinyoro.
- Isu tinowedzera zvimwe zvinhu kuti tipe zvimwe exotic flavour, semhodzi, nzungu, uchi, sinamoni, protein poda kana ginger, pakati pezvimwe.
- Pakupedzisira, wedzera zvose zvinoshandiswa mugirazi uye vasanganise nerubatsiro rwechikafu chekudya kana kuti blender ruoko. Mamiriro acho anofanira kunge akanaka, akatsetseka uye asina mapundu.
Strawberry Banana uye Cookies Smoothie
Zvisungo:
- 200 g yebhanana
- 200 g mastrawberry
- 120 g yemabhisikiti
- 800 ml yecheche
1-Tinogeza Strawberries, Tinovacheka uye tinodurura mugirazi. Isu tinovhura iyo banana, tinocheka uye towedzera kune girazi.
2-Tinokanda iyo makiki akachekwas nemaoko ako. Isu tinowedzera mukaka unotonhora uye tinobatanidza zvose zvinoshandiswa, tichisiya musanganiswa wemvura, wakatsetseka uye usina bundu. Tinogona kuzviita nemuchina wekudya kana nemusanganisi wemaoko.
3-Kana tine musanganiswa, tinoisiya zorora mufiriji zvokuti kunotonhora. Usati washumira, simbisai batter zvishoma kuitira kuti vamwe vose vapararire.
Mango uye banana smoothie
Zvisungo:
- 2 mabhanana
- 2 mango
- 1 supuni uchi
- 1 l mukaka
1-Tinobvisa uye tinocheka mabhanana nemango. Tinodurura mugirazi rebhobhoti kana musanganisi.
2-Tinowedzera chipunu che uchi nerita remukaka. Tinorova zvinhu zvose kusvikira taona kuti yakanyatsopwanyika, yakatsetseka uye isina mapundu.
Banana Smoothie
Zvisungo:
- 2 mabhanana akaibva
- 300 ml yecheche
- 1 teaspoon yeuchi
- 1-2 mashupuni ekinamoni
1-Tinobvisa uye tinocheka bananas. Tinoisa mumudziyo we mixer kana robot. Panguva ino isu tinokwanisa kuomesa muchero kwemaawa akati wandei mufiriji kuti gare gare tiite musmoothie maitiro.
2-Kunyangwe muchero wakaoma kana kwete, gare gare tinowedzera spoon yeuchi, 300 ml yemukaka nesinamoni pakusununguka. Isu tinoirova kusvikira ichiita musanganiswa wakanaka pasina mapundu. Kana isu takasarudza smoothie, iyo michero ice ichave yakachekwa uye yakanyanya kunaka.
Kokonati, mango uye pineapple smoothie
- Chipaini chepakati
- Mango yakaibva
- 1 orenji
- 300 - 320 ml mukaka wekokonati
- 4 mashupuni uchi
1-Tinobvisa mananasi uye tinobvisa chikamu chepakati, kuitira kuti tambo dzefibrous dzirege kuumba kana dzichirova. Cheka pineapple muzvidimbu zviduku uye uzviise kugirazi yezvokudya zvekudya kana blender.
2-Tinobvisa mango, tinobvisa pfupa repakati uye tinocheka kuita zvidimbu zviduku. With the orange, tinobvisa ganda, bvisa zvikamu kana kuita jisi rearangi. Pfungwa yacho haisi yekuwedzera chibereko chemichero kune smoothie. Tinowedzera mango uye orenji kugirazi.
- Isu tinowedzera iyo mukaka wekokonati, uchi uye sanganisa zvese zvinoshandiswa kusvika wawana musanganiswa wakapfava, wakatsetseka usina mapundu.
Strawberry uye vanilla smoothie
- 200 ml yecheche
- 75 g mastrawberry
- 2 tablespoons vanilla ice cream
1-Tinogeza uye tinocheka strawberries.
2-Mugirazi rebhobhoti kana musanganisi, tinowedzera iyo sitirobheri, mukaka uye zvipunu zvevhaini ice cream.
3-Tinopwanya zvese kusvika taona kuti pane musanganiswa wakatsetseka usina mapundu.
Kukosha kwekudya muchero
Chibereko chakagara chichibatanidzwa nechikumbiro chakanaka mukudya kwezuva nezuva. Tora chikafu ichi mazuva ese Inozopa zvikomborero kumuviri. Iri kurudziro iri kuwedzera kupararira uye inobatsira kuchengetedza kudya kwakadzikama.
Inopa zvakawanda zvinovaka muviri uye, pamusoro pezvose, yakakosha fiber izvo muviri wedu unoda. Inokurudzirwa zvikuru mukudya kwevana, kuitira kuti vabatanidze chikafu ichi chepamusoro nekudya kwavo kwehupenyu hwose. Izvo zvakakosha pakukura kwayo uye kusimbisa mbiru dzose dzekukura kwayo.
Hutano hunobatsira
Sezvatataura, iri a chikafu chakakosha mukukura nekukura kwevana. Zvakare, zvakakosha mukudya kwechero munhu uye zera, sezvo inopa folic acid, iron, calcium uye inosimbisa immune system.
- Inovandudza hutano hwepfungwa. Zvinokurudzirwa kutora anosvika mashanu masevhisi ezvimedu pazuva, asi kana iwe ukadya anosvika 5 kana 7 servings, zvichave zvakanyanya kubatsira, kunyanya kuderedza kushushikana uye kusagadzikana.
- Inovandudza tarisiro yehupenyu. Kana iwe ukabatanidza michero yakawanda mukudya kwako, inovandudza hutano uye naizvozvo tarisiro yehupenyu. Zvirinani, izvi ndizvo zvakaratidzwa neongororo dzakaitwa munyika dzinodya michero yakawanda nemiriwo.
- Inobatsira kurwisa zvirwere zvakawanda zvakakomba uye zvisingaperi. Inovandudza hutano hwemwoyo, chirwere chemoyo, sitiroko, cholesterol, chirwere cheshuga, osteoporosis, kenza dzakasiyana kana BP, pakati pevamwe.
- Dzora kuwanda kwemazinga. Fiber yaro ine simba rekudya, asi kuipedza pane kudya chimwe chikafu chehurombo kunobatsira kupedza nzara mukati mezuva. Mune zvidzidzo zvakasiyana-siyana, zvakaonekwa kuti vanhu vanoidya vane kudzora kurinani kweadiposity uye kufutisa.
- Inogadzirisa hutano hwematumbo nekuda kweiyo yakakwira fiber content. Kuburikidza nechikamu chechirimwa ichi, maruva emudumbu anovandudzwa uye mabhakitiriya anobatanidzwa anowedzerwa kuitira kunatsiridza kufambisa mukugaya.
- Inowedzera kudzivirirwa. Kushandiswa kwemichero nemiriwo kwagara kuchibatsira kurwisa zvirwere zvinotapukira, kunyanya kutonhora kwemwaka kana furuu.