Palibe kadzutsa kothandiza kuposa smoothies ndi oatmeal. Choyamba, kuyambira kwa tsikuli kumapereka mphamvu ku zitukuko zonse zamtsogolo; kachiwiri, oatmeal smoothies ayambitse digestion ndikupangitsani gawo lanu lakumagwirira ntchito moyenera komanso mwamphamvu, ndipo lachitatu, ndi lokoma kwambiri komanso lokhutiritsa.
Smoothies ndi nthochi ndi phala
Zosakaniza:
- yoghurt - 250ml;
- mkaka - 250ml;
- oatmeal - 1/4 st .;
- nthochi - chidutswa chimodzi;
- peanut bata - kulawa.
Kukonzekera
Banana amayeretsedwa ndi mazira mu kapu yapadera kwa maola 6-8. Chitsamba chosungunuka chimadzazidwa ndi mkaka ndi yogati, timayambitsa mafuta obiriwira komanso tizilombo tating'onoting'ono tokoma. Tinamenya nthochi ya banana smoothie kuti ikhale yosalala ndi yoledzera.
Chinsinsi cha smoothies ndi strawberries ndi oatmeal
Zosakaniza:
- mkaka - 1 chinthu;
- mafuta a oatmeal - 1/4;
- nthochi - 1/2 zidutswa;
- ma strawberries a mazira - 8-10 zidutswa;
- wokondedwa - 1 tbsp. supuni.
Kukonzekera
Banana amamwetsedwa ndi kuika mu mbale yolowa, pamodzi ndi mkaka, strawberries ndi uchi, monga okoma. Sungunulani zitsulo zonse mpaka kuzizira ndi kuzigawira magalasi.
Smoothies for breakfast ndi oatmeal ndi yogurt
Zosakaniza:
- mafuta a oatmeal - 1/4;
- Mbeu za Chia (zosankha) - 1 1/2 tsp.
- mkaka - theka la zaka;
- Msuzi wa makangaza - 1/2 st .;
- kefir - 1/4 ya zaka;
- Buluu wachisanu - 1 chinthu;
- vanila kuchotsa - 1/2 tsp;
- wokondedwa - kulawa.
Kukonzekera
Nkhumba za oatmeal ndi chia zimamenyedwa ndi ufa mu ufa blender. Lembani mafuta a mkaka, yonjezerani kefir ndi blueberries, kenako tinamenyanso zonsezo pamodzi. Yesani zakumwa zopangidwa mokonzeka ndikuwonjezerani zokometsetsa zomwe mumasankha. Sakanizani smoothies ndi madzi a makangaza , onjezerani chotupitsa cha vanila ndi refrigerate kwa maola 4, kuti mbeu ndi oat flakes zatupa.
Smoothies ndi kanyumba tchizi ndi oatmeal
Zosakaniza:
- mafuta a oatmeal - 1/4;
- kanyumba kanyumba - theka la zana;
- mapichesi - 1 chinthu;
- chisanu - theka la zana;
- madzi apulo - theka la zana;
- wokondedwa - kulawa.
Kukonzekera
Mafuta oatentha amawathira ufa pogwiritsa ntchito kabulu lamphamvu kapena kofiira. Lembani ufa wa oat ndi madzi ndipo muzisiya kuti muthetse kwa mphindi 10-15. Pogwiritsira ntchito blender, mkwapulo wa oat osakaniza kanyumba tchizi, magawo a yamapichesi, mazira ndi uchi. Kusakaniza kosakanizidwa kungadye mwamsanga.
Chinsinsi cha smoothies ndi oatmeal
Zosakaniza:
- mafuta a oatmeal - 1/4;
- mkaka - 1 chinthu;
- yoghurt - 1/4 mwa zaka;
- nyamayi yam'chitini - 1 chinthu;
- vanila kuchotsa - 1/2 tsp;
- wokondedwa - kulawa.
Kukonzekera
Timatulutsa ufa wa ufa ndi kutsanulira ufa ndi mkaka wofunda. Tikudikira mpaka mkaka utakhazikika, ndi oatmeal kutupa. Tsopano onjezerani chisakanizo cha manankhani ndi yogurt, ndiye mukhoza kutsanulira madzi a kokonati pang'ono, ngati alipo, omwe alipo mumzinda mwanu. Kenaka, mumangokhalira kukwapula chirichonse mpaka kuunika kofunikanso ndikuwonjezera vanila ndi uchi.
Smoothies ndi oatmeal ndi yamatcheri
Zosakaniza:
- mafuta a oatmeal - 1/4;
- mkaka - zinthu 3/4;
- madzi a chitumbuwa - 1/2 tbsp;;
- Chigriki cha Greek - 1/4 mwa chinthucho;
- chitumbuwa chachisanu - 1 chinthu;
- Vanilla - kulawa;
- wokondedwa - kulawa.
Kukonzekera
Dulani ma oat flakes mu ufa ndikuwatsanulira ndi madzi ndi mkaka. Apanso, whisk onse palimodzi, kuonetsetsa kuti ufa wa oatmeal sunatengedwe. Tsopano chotsani oatmeal kuti mufufuze kwa mphindi 20-30, mukhoza ngakhale kutentha pang'ono kusakaniza mu microwave, kuti ufa mwamsanga utenge chinyezi. Tsopano osakaniza akhoza kuwonjezeredwa kuti alawe vanila mu mawonekedwe oyera, kapena shuga kapena shuga. Kenaka, ikani zokometsera zosankhidwa, Greek yogurt ndi yamatcheri. Timagwedeza smoothies nthawi yotsiriza ndipo timatsanulira m'magalasi.
Chakumwa chikhoza kudyedwa mutangotsala kuphika, chikhoza kusungidwa m'firiji masiku awiri, ndipo mukhoza kuzizira mosiyanasiyana ndikudya monga ayisikilimu.