Koj puas nyiam noj smoothies? Rau cov neeg ntawm koj uas tsis nyiam noj cov txiv hmab txiv ntoo thiab zaub tshiab, ua lawv rau hauv qab smoothies yuav yog ib txoj hauv kev uas tsim nyog sim. Los ntawm kev coj ua qee yam ntawm cov zaub mov txawv hauv kab lus no, koj lub cev yuav tau txais kev noj haus txaus txhua hnub! Tsis muaj cov khoom qhia pom zoo hauv daim ntawv qhia? Tsis txhob txhawj! Qhov tseeb, smoothies tuaj yeem tsim los ntawm txhua qhov sib xyaw ntawm cov khoom xyaw muaj hauv koj chav ua noj hauv tsev. Piv txwv li, koj tuaj yeem ua cov kua mis nyeem qaub nrog txiv duaj kom ua cov nplaum nplaum, lossis sib tov mis nrog txiv laum huab xeeb kom ua kom muaj protein ntau nplua nuj. Sib xyaw cov khoom xyaw rau koj kev noj haus, thiab txaus siab rau qab thiab noj qab haus huv smoothies txhua hnub!
Cov khoom xyaw
Mango thiab Peach Smoothie
- 500 grams ntawm mango pieces
- 450 grams ntawm sliced peaches
- 300 grams dawb Greek yogurt
- 120 ml yog '
- 1 tsb. (2 grams) grated qhiav
- Zib ntab, raws li saj
- 4 nplooj mint tshiab, xaiv tau
Rau: 2 tsom iav ntawm smoothie
Strawberry thiab Banana Smoothie
- 300 grams khov strawberries
- 1 txiv tsawb tshiab, tev
- 250 ml ntawm txhua hom mis nyuj
- 200 grams dej khov
- 1 tsj. (21 grams) zib ntab
Rau: 2 tsom iav ntawm smoothie
Vegan Smoothies
- 1 khov txiv tsawb
- 50 grams ntawm khov khov berries
- 1 tsj. (7 grams) hmoov nplej flaxseed
- 1 tsj. (16 grams) ntuj txiv laum huab xeeb
- 120 txog 180 ml mis cog cog, xws li mis nyuj los yog mis nyuj mis
- 450 grams tshiab spinach
Rau: 1 khob ntawm smoothie
Txiv maj phaub thiab Blueberry Smoothie
- 232 grams ntawm blueberries
- 120 ml txiv maj phaub mis nyuj tshiab
- 1 tsj. (1 gram) nplooj mint tshiab
- 1 tsb. (5 ml) kua txiv kab ntxwv
- 1 tsb. (7 grams) zib ntab
- 200 grams dej khov
Rau: 1 khob ntawm smoothie
High Protein Coffee Smoothie
- 250 ml txias kas fes
- 250 ml mis nyuj almond
- khov txiv tsawb
- 1 tsj. (14 grams) chocolate thiab vanilla flavored protein hmoov
- 200 grams dej khov
Rau: 1 khob ntawm smoothie
Citrus Txiv Hmab Txiv Ntoo Smoothie
- 1 txiv kab ntxwv, txiav rau hauv plaub fab thiab tev
- txiv qaub, tev thiab noob tshem tawm
- 75 grams ntawm pineapple chunks
- 60 grams khov txiv nkhaus taw
- 200 grams dej khov
Rau: 1 khob ntawm smoothie
Txiv laum huab xeeb Chocolate Smoothie
- 60 grams creamy textured peanut butter (tsis muaj txiv laum huab xeeb)
- 2 txiv tsawb
- 120 ml yog '
- 120 grams vanilla los yog yogurt dawb
- 2 tsb. (14 grams) cocoa hmoov
- 150 grams ntawm cov dej khov
Rau: 2 tsom iav ntawm smoothie
Kauj ruam
Txoj Kev 1 ntawm 2: Ua Smoothies nrog Tshwj Xeeb Ua Ke
Kauj Ruam 1. Ua creamy smoothie los ntawm cov txiv nkhaus taw thiab txiv duaj sib xyaw
Yog tias koj xav tau cov dej qab zib uas qab qab, sim ua 500 grams ntawm cov txiv nkhaus taw nrog 450 grams ntawm cov txiv duaj, 300 grams ntawm Greek Greek dawb yogurt, 120 ml mis thiab 1 tsp. (2 grams) grated qhiav. Tom qab ntawd, saj nws thiab ntxiv zib ntab kom txog thaum qab zib yog qhov koj nyiam.
- Yog tias koj nyiam qhov txias, saj tshiab ntawm menthol, sim ntxiv 4 mint nplooj ua ntej ua koj cov smoothie.
- Siv hom yogurt twg koj nyiam. Piv txwv li, siv cov txiv peach-flavored yogurt los ua kom cov smoothie saj tshiab dua.
Kauj Ruam 2. Ua cov txiv tsawb classic thiab txiv pos nphuab
Hom smoothie no muaj qhov qab zib uas ib txwm nyiam thiab nyiam siv rau ntau qhov chaw hauv ntiaj teb! Txhawm rau ua nws, koj tsuas yog yuav tsum ua 300 grams khov txiv pos nphuab nrog 1 txiv tsawb tshiab, 250 ml mis, 200 grams dej khov thiab 1 diav. (21 grams) zib ntab. Ua ntej ntxiv zib ntab, koj tuaj yeem ua lwm cov khoom xyaw ua ntej thiab tom qab ntawd saj qhov tsw. Yog tias qhov saj tsis qab txaus, zib ntab tuaj yeem ntxiv rau saj.
Txhawm rau tshem tawm cov txiv pos nphuab, sim siv cov txiv pos nphuab qab zib
Kauj Ruam 3. Txheej cov zaub ntsuab nrog txiv hmab txiv ntoo kom ua vegan smoothie
Hloov cov zaub rau hauv smoothies yog cov kauj ruam zoo tshaj plaws kom tau txais koj cov zaub txhua hnub! Txhawm rau ua nws, muab 450 grams ntawm cov zaub ntsuab tshiab tso rau hauv rab, tom qab ntawd ntxiv 1 khov txiv tsawb, 50 grams khov txiv hmab txiv ntoo sib xyaw, 1 tbsp. (7 grams) flaxseed hmoov, 1 tbsp. (16 grams) ntuj txiv laum huab xeeb, thiab 120 txog 180 ml ntawm cov mis cog cog xws li mis nyuj lossis mis nyuj.
- Yog tias koj tsis nyiam flaxseed hmoov lossis txiv laum huab xeeb, tsis suav nrog lawv los ntawm daim ntawv qhia lossis siv koj nyiam txiv laum huab xeeb.
- Txhawm rau ua kom cov kua nplaum tuab dua, ntxiv 1 tbsp. (16 grams) txiv laum huab xeeb maj mam. Txhawm rau ua kom zoo nkauj ntawm koj cov smoothie, koj tuaj yeem ntxiv 2 rau 3 tbsp. kua maj mam ua rau nws.
Kauj Ruam 4. Sib tov khov blueberries nrog txiv maj phaub mis nyuj kom ua kom muaj dej qab zib
Koj puas xav ua tus smoothie uas tsis muaj cov khoom siv mis nyuj, mis, lossis txiv tsawb? Sim sib tov 232 grams blueberries nrog 120 ml txiv maj phaub mis, 1 tbsp. (1 gram) tshiab mint nplooj, 1 tsp. (5 ml) kua txiv kab ntxwv, 1 tsp. (7 grams) zib ntab, thiab 200 grams dej khov.
Siv txhua hom txiv hmab txiv ntoo. Piv txwv li, koj tuaj yeem siv raspberries lossis txiv ntoo dub
Kev hloov pauv:
Txhawm rau ua kom cov kev ntxhib los mos ntau dua creamy thiab txhaws, ntxiv 122 grams yogurt dawb los yog txiv hmab txiv ntoo tsw thiab 1 tbsp. (6 grams) ntawm oats rau hauv nws.
Kauj Ruam 5. Sib tov kas fes txias nrog mis nyuj los ua kom muaj protein ntau kas fes smoothie
Es tsis txhob ua khob kub kas fes thaum sawv ntxov, vim li cas ho tsis tig koj cov kas fes mus rau hauv cov dej qab zib kom ua kom ntau dua? Txhawm rau ua nws, koj tsuas yog xav tau sib xyaw 250 ml ntawm kas fes txias nrog 250 ml mis nyuj, txiv tsawb khov, 1 tbsp. (14 grams) vanilla lossis qhob noom xim kasfes flavored protein hmoov, thiab 2 cov dej khov.
- Yog tias koj tsis nyiam saj ntawm mis nyuj mis, siv lwm hom mis xws li mis nyuj, kua mis, oat mis, lossis mis nyuj.
- Txhawm rau ua kom cov smoothie muaj txiaj ntsig zoo dua, sib tov 22 grams ntawm cov oat uas tau muab rhaub rau hauv.
Kauj Ruam 6. Ua citrus txiv hmab txiv ntoo smoothie suav nrog kev sib xyaw tshiab ntawm txiv nkhaus taw thiab txiv puv luj
Ua ntej, tev 1 txiv kab ntxwv thiab txiv qaub, tom qab ntawd txiav cov txiv kab ntxwv ua plaub ntu ua ntej. Tom qab ntawd, muab cov txiv kab ntxwv thiab txiv qaub tso rau hauv lub tshuab ziab khaub ncaws, tom qab ntawd ntxiv 75 grams ntawm cov txiv puv luj, 60 grams ntawm cov txiv nkhaus taw khov, thiab 200 grams cov dej khov. Txheej txheem tag nrho cov khoom xyaw kom txog thaum cov kua txiv tawm tuaj thiab qhov kev ntxhib los mos tsis yog lumpy.
Yog tias koj xav ua creamy smoothie, koj tuaj yeem ntxiv 140 grams ntawm cov kua mis nyeem qaub los yog koj nyiam cov qhob noom xim kasfes nyiam
Kauj Ruam 7. Ua kom creamy thiab qab chocolate txiv ntseej smoothie
Ua ntej tshaj plaws, tev 2 txiv tsawb thiab muab tso rau hauv rab. Tom qab ntawd, ntxiv 60 grams creamy txiv laum huab xeeb (tsis muaj txiv ntoo), 120 ml mis, 120 grams vanilla lossis mis nyuj dawb, 2 diav. cocoa hmoov, thiab 150 grams dej khov. Tom qab ntawd, txheej txheem tag nrho cov khoom xyaw kom txog thaum lawv sib tov zoo thiab tsis muaj cov pob.
Sim ua smoothie nrog koj nyiam txiv laum huab xeeb sib xyaw. Piv txwv li, koj tseem tuaj yeem siv cov txiv ntseej, txiv ntseej roj, lossis txiv ntseej txiv ntseej
Txoj Kev 2 ntawm 2: Hloov Kho Smoothie Recipe
Kauj Ruam 1. Ncuav 120 mus rau 250 ml kua ua kua
Nco ntsoov, cov kua yuav tsum tau ntxiv ua ntej kom cov hniav tuaj yeem yooj yim ua cov txheej txheem ntau yam siv. Txawm hais tias tsiaj cov kua mis thiab kua txiv hmab txiv ntoo yog cov kua feem ntau siv los ua lub hauv paus rau kev ua smoothies, koj tuaj yeem siv cov dej ntshiab, mis nyuj, mis nyuj, lossis mis nyuj cog raws li mis nyuj, mis nyuj, lossis mis nyuj.
Yog koj xav tau ua kom cov smoothie saj tsis qab zib, Koj tseem tuaj yeem siv tshuaj yej txias, kua txiv hmab txiv ntoo, lossis kua txiv ib nrab thiab dej ib nrab.
Kauj Ruam 2. Muab 350 rau 525 grams txiv hmab txiv ntoo tso rau hauv lub tshuab ziab khaub ncaws
Feem ntau, smoothies yog tsim los ntawm ib lossis sib xyaw ntawm ntau hom txiv hmab txiv ntoo, ob qho tib si tshiab thiab khov. Yog tias koj siv cov txiv hmab txiv ntoo khov, lub smoothie yuav muaj qhov ntxhib me ntsis kom koj tsis tas yuav ntxiv cov dej khov rau nws. Nco ntsoov, qee cov txiv hmab txiv ntoo, xws li txiv tsawb lossis txiv nkhaus taw, muaj qab zib heev yog li koj yuav tsis xav tau ntxiv cov qab zib ntxiv. Sim ua smoothie los ntawm cov txiv hmab txiv ntoo hauv qab no:
- Berries xws li txiv pos nphuab, blueberries, raspberries, thiab txiv hmab txiv ntoo dub
- Citrus txiv hmab txiv ntoo xws li txiv kab ntxwv thiab txiv kab ntxwv qaub
- Pear
- Cov txiv hmab txiv ntoo hnyav xws li txiv duaj, plums, nectarines, thiab txiv ntoo qab zib
- Txiv nkhaus taw
- Txiv tsawb
- Pawpaw
Lub tswv yim:
Tev daim tawv nqaij ntawm cov txiv hmab txiv ntoo thiab tshem tawm cov noob ua ntej tig nws mus rau hauv ib qho smoothie. Yog tias siv cov txiv hmab txiv ntoo loj, txiav cov txiv ntoo ua ntej kom nws tuaj yeem zom tau yooj yim dua los ntawm rab riam.
Kauj Ruam 3. Ntxiv ntau yam zaub los ua smoothie uas qab dua thiab qab zib dua
Txhawm rau txo qhov qab zib ntawm smoothies, txiav cov txiv hmab txiv ntoo rau 175 grams, thiab ntxiv 175 grams ntawm cov zaub koj nyiam. Tshwj xeeb, cov nplooj zaub ntsuab xws li zaub ntsuab thiab kale tuaj yeem ua tiav yooj yim siv lub tshuab ziab khaub ncaws.
Yog tias koj xav tau, koj tseem tuaj yeem siv celery, dib, thiab kua txob
Kauj Ruam 4. Ntxiv lwm cov khoom siv mis nyuj yog tias koj xav ua kom lub ntsej muag zoo nkauj tuab dua
Es tsis txhob nchuav mis ntau dua, uas yuav ua rau nyias nyias ntau dua, sim ntxiv ib rab diav ntawm Greek yogurt lossis khov yogurt. Greek yogurt muaj txiaj ntsig zoo rau kev nce cov protein cov ntsiab lus hauv smoothies thiab ua rau kev ntxhib los mos denser, thaum khov yogurt ua haujlwm los ua kom cov dej qab zib saj creamier thiab muaj cov tuab tuab.
Sim nrog ntau hom yogurt. Kho qhov tsw ntawm cov kua mis uas tau xaiv nrog cov txiv hmab txiv ntoo siv. Piv txwv li, siv peach-flavored Greek yogurt los ua txiv duaj smoothie, lossis khov chocolate yogurt los ua chocolate-nut smoothie
Kauj Ruam 5. Sib tov ntau hom txuj lom thiab tsw qab kom ua rau cov dej qab zib zoo dua qub
Txij li qhov tsw ntawm smoothie yog nplua nuj thiab qab heev, tsis tas yuav ntxiv cov txuj lom tshwj tsis yog tias koj xav ua tiav qhov tshwj xeeb saj. Piv txwv li, yog tias koj xav ua kom koj lub smoothie zoo li "sov dua" thaum koj haus nws, koj tuaj yeem ntxiv ob peb pinches ntawm cov cinnamon, qhiav, turmeric, lossis cardamom hmoov rau nws. Tsis tas li ntawd, kom muaj cov tshuaj tsw qab muaj zog heev, sib tov hauv 1 txog 2 sprigs ntawm cov tshuaj ntsuab tshiab, xws li zaub basil lossis lavender.
Koj tseem tuaj yeem ntxiv ob peb tee ntawm vanilla, txiv qaub, mint, lossis almond extract rau koj cov smoothie
Kauj Ruam 6. Ntxiv cov txiv laum huab xeeb, oat flakes, los yog cov txiv ntseej txhoov kom ntxiv qhov ntxhib los mos ntawm cov smoothie thiab ua kom nws txhaws ntxiv
Yog tias koj xav nce cov protein ntau hauv koj cov smoothie, koj tuaj yeem ntxiv 1 rau 2 diav. nyiam txiv laum huab xeeb, dov oats, lossis txawm tias tofu nyoos rau nws! Ib qho ntxiv, koj tuaj yeem txhim kho kev ntxhib los mos los ntawm kev ntxiv ib txhais tes ntawm cov txiv ntoo lossis cov noob, xws li cov noob chia, noob paj noob hlis, lossis noob paj noob hlis.
Thaum cov dej qab zib tiav, koj tuaj yeem ntxiv cov txiv hmab txiv ntoo qhuav, ib diav ntawm cov qhob noom xim kasfes ci, ib diav me me ntawm cov qhob noom xim kasfes, lossis ib txhais tes ntawm cov qhob noom xim kasfes tsoo kom ua kom zoo nkauj
Kauj Ruam 7. Ntxiv ib rab diav ntawm cov hmoov protein lossis nyiam ntxiv
Yog tias koj xav ntxiv cov protein rau koj cov smoothie tab sis tsis xav siv txiv laum huab xeeb, sim ntxiv 2 tbsp. (28 grams) ntawm cov hmoov protein uas yaj sai sai rau hauv rab. Yog tias koj xav tau, koj tseem tuaj yeem siv cov hmoov ntxiv uas koj tab tom noj tam sim no!
Piv txwv li, koj tuaj yeem sib xyaw collagen ntxiv rau hauv smoothie rau pluas tshais
Kauj Ruam 8. Muab cov khoom qab zib uas koj xav tau
Txhawm rau ntxiv qhov tsw ntawm smoothie, koj tuaj yeem ntxiv cov khoom qab zib uas koj nyiam tshaj plaws rau nws. Yog tias koj tsis xav siv cov suab thaj dawb, sim sib xyaw hauv qee cov hnub muag muag lossis cov txiv hmab txiv ntoo qhuav, prunes qhuav, lossis apricots. Ib qho ntxiv, koj tuaj yeem hliv zib ntab, kua txiv maple, lossis kua txiv agave kom saj.
Yog tias koj tsis paub qhov raug nqi ntawm cov qab zib, sim ua cov smoothie ua ntej thiab tom qab ntawd saj nws. Yog tias tom qab ntawd cov dej qab zib tsis qab qab zib, koj tuaj yeem ntxiv cov qab zib raws li saj
Kauj Ruam 9. Ntxiv txog 200 grams dej khov
Yog tias koj nyiam kev ntxhib los mos ntawm tuab tuab, pib los ntawm kev sib xyaw 200g ntawm cov dej khov ua ntej, tom qab ntawd nce qhov nyiaj yog tias tsim nyog. Yog tias koj twb tau siv cov txiv hmab txiv ntoo khov lawm, koj tsis tas yuav ntxiv cov khov nab kuab vim tias txoj haujlwm tau hloov los ntawm cov txiv hmab txiv ntoo khov. Ntawm qhov tod tes, yog tias koj siv tsuas yog txiv hmab txiv ntoo tshiab tsis siv cov dej khov, qhov ua kom cov dej qab zib yuav zoo li cov kua txiv hmab txiv ntoo tsis tu ncua.
Cov khoom xyaw uas siv tau tuaj yeem khov ua ntej kom cov kev ntxhib los mos ntawm cov smoothie zoo li ntom ntom thaum noj. Piv txwv li, tsis txhob siv cov txiv hmab txiv ntoo tshiab, koj tuaj yeem yooj yim ncuav khov khov rau hauv lub tshuab ziab khaub ncaws thiab txheej txheem lawv
Kauj Ruam 10. Kaw lub tshuab ziab khaub ncaws thiab ua cov smoothie li 1 feeb
Txuas ntxiv ua cov smoothie kom txog thaum tag nrho cov khoom xyaw tau sib xyaw zoo thiab mus txog qhov kev ntxhib los mos uas koj xav tau. Tom qab ntawd, ncuav cov dej qab zib rau hauv 1 lossis 2 khob iav, thiab txaus siab tam sim ntawd!
Yog tias koj tsis xav ua kom tiav koj cov smoothie tam sim ntawd, hliv tas mus rau hauv lub thawv ntim cua txias thiab khaws cia hauv lub tub yees kom ntev li 3 hnub, lossis khov hauv lub tub yees kom txog li 8 lub hlis. Txij li thaum koj lub smoothie yuav tsis tuab li nws tau siv hauv lub tub yees, koj tuaj yeem rov ua dua nws hauv lub tshuab ziab khaub ncaws thiab ntxiv dej khov ua ntej ua haujlwm. Txhawm rau ua kom khov khov, koj tuaj yeem yooj yim muab lawv tso rau hauv lub tshuab ziab khaub ncaws thiab txheej txheem lawv kom txog thaum lawv muag muag hauv kev ntxhib los mos thiab yooj yim rau haus
Lub tswv yim:
Yog tias koj xav tau, koj tuaj yeem kho qhov saum npoo ntawm cov smoothie nrog ib daim txiv hmab txiv ntoo uas tau siv los ua cov khoom xyaw hauv smoothie. Piv txwv li, kho qhov ntug ntawm lub khob nrog ib daim txiv kab ntxwv yog tias koj tab tom ua cov txiv kab ntxwv txiv hmab txiv ntoo.
Lub tswv yim
- Tam sim haus cov smoothie tom qab nws tau ua. Yog tias koj tso nws hauv lub tub yees ntev dhau, cov kua thiab cov txiv hmab txiv ntoo hauv cov smoothie yuav cais.
- Yog tias koj muaj ntshav qab zib lossis xav tswj koj cov piam thaj txhua hnub, tsis txhob ntxiv cov khoom qab zib zoo li zib ntab. Nco ntsoov, txiv hmab txiv ntoo tseem yuav hloov pauv mus ua qab zib thaum zom los ntawm lub cev.
