Feem ntau, tib neeg saib rau cov khoom sib tov thaum lawv xav ua smoothies, tab sis koj yeej tsis tas yuav! Tsuav koj xaiv cov txiv hmab txiv ntoo uas du thiab siav, koj tuaj yeem zom nws tus kheej thiab sib xyaw nws nrog cov khoom xyaw uas koj nyiam tshaj, xws li yogurt lossis txiv ntseej. Tau txais cov smoothie kos npe zoo nkauj los ntawm kev sib tov sib xyaw nrog dej khov kom txog thaum lub smoothie txias thiab creamy. Siv txoj hauv kev yooj yim no rau koj daim ntawv qhia smoothie uas koj nyiam, lossis tsim koj tus kheej daim ntawv qhia haus tshwj xeeb!
Kauj ruam
Ntu 1 ntawm 2: Xaiv Cov Khoom
Kauj Ruam 1. Saib cov txiv hmab txiv ntoo siav heev
Txij li thaum koj tsis tuaj yeem zom zaws nyuaj, cov txiv hmab txiv ntoo muaj fiber ntau, yuav lossis xaiv cov txiv hmab txiv ntoo uas muag muag thiab tuaj yeem zuaj tau ntawm tus kheej (ntawm tes). Nco ntsoov tias txiv hmab txiv ntoo muaj qhov muag zoo tshaj plaws thaum siav tag. Sim ua koj cov smoothie siv ib lossis ua ke ntawm cov khoom xyaw yooj yim no:
- Kiwi
- Txiv nkhaus taw
- Txiv tsawb
- Pear
- Berries, xws li txiv pos nphuab, blueberries, blackberries, lossis raspberries
Kauj Ruam 2. Siv zaub puree lossis zaub puree
Thaum cov zaub feem ntau muaj fiber ntau los ua smoothie yam tsis muaj lub tshuab ziab khaub ncaws, koj tuaj yeem siv cov avocado siav, du. Nco ntsoov tias koj tuaj yeem ntxiv ib rab diav ntawm cov zaub puree, xws li taub dag puree, butternut squash, lossis carrots.
Zaub puree tuaj yeem ua kom tuab sib tov thiab muab nws lub teeb ci
Kauj Ruam 3. Ntxiv cov protein kom tuab cov dej haus
Cov txiv hmab txiv ntoo du feem ntau yog cov khoom muaj txiaj ntsig hauv smoothies uas tsis tau ua hauv lub tshuab ziab khaub ncaws, tab sis koj xav tau "muab tub lim" ntxiv cov protein thiab muab nws ua kom zoo nkauj dua. Siv koj cov kev nyiam sib txawv yogurt, txiv ntseej roj, lossis chia noob ntxiv cov protein rau koj cov dej haus sib xyaw.
Hloov chaw txiv laum huab xeeb, koj tuaj yeem siv tahini lossis paj noob hlis. Cov khoom no tuaj yeem ua rau cov ntsiab lus muaj protein ntau ntawm cov dej sib tov sib xyaw yam tsis ntxiv qab zib
Tswv yim:
Rau qhov tuab tuab, siv cov roj Greek yogurt tag nrho. Xaiv qhov tsw uas koj nyiam lossis siv qhov sib txawv yooj yim los khaws cia qhov qub saj ntawm smoothie.
Kauj Ruam 4. Xaiv cov khoom xyaw ua kua kom ua kom cov dej du
Tej zaum koj yuav tsis xav tau ntau cov khoom xyaw ua kua hauv koj cov smoothie, tab sis nws yog lub tswv yim zoo kom khaws cov kua dej kom zoo npaj rau thaum koj xav tau. Rau qhov sib xyaw kom zoo dua qub, npaj mis nyuj lossis lwm yam khoom lag luam, xws li mis nyuj mis lossis kua mis. Txhawm rau ua kom qab zib, siv cov kua txiv hmab txiv ntoo.
Piv txwv li, koj tuaj yeem siv kua, txiv hmab, txiv kab ntxwv, lossis kua txiv pineapple
Kauj Ruam 5. Ntxiv cov hmoov ua hmoov ua cov protein los yog tsw
Hloov kho daim ntawv qhia smoothie los ntawm kev ntxiv cov tsw qab lossis cov hmoov protein. Yog tias koj tab tom ntxiv cov hmoov protein, siv cov koob tshuaj pom zoo los ntawm lub khw. Rau ntxiv tsw, sim siv:
- Cocoa hmoov
- Matcha hmoov (tshuaj yej ntsuab)
- Maca hmoov
- Cov txuj lom, xws li nutmeg, cinnamon, lossis turmeric
Ntu 2 ntawm 2: Ua Smoothies
Kauj Ruam 1. Puree txiv hmab txiv ntoo thiab zaub
Ntxuav thiab tev daim tawv nqaij los ntawm cov txiv hmab txiv ntoo. Tom qab ntawd, muab cov txiv hmab txiv ntoo ntau npaum li qhov xav tau hauv lub tais thiab siv sab nraum qab ntawm rab diav, diav rawg, lossis qos yaj ywm puree los zom cov khoom xyaw kom du li sai tau.
Nco ntsoov tias cov pob me me ntawm cov txiv hmab txiv ntoo thiab zaub puree tseem yuav nyob tau
Kauj Ruam 2. Muab cov txiv hmab txiv ntoo los yog zaub sib xyaw nrog cov khoom xyaw xaiv
Muab cov txiv hmab txiv ntoo los yog zaub tso rau hauv lub tais tshiab thiab ntxiv cov tuab tuab los yog hmoov raws li xav tau. Do kom txog thaum cov hmoov yaj thiab tag nrho cov khoom xyaw yog sib tov sib xyaw.
Piv txwv li, txhawm rau ua cov txiv tsawb classic strawberry smoothie, tso cov txiv pos nphuab thiab cov txiv tsawb tso rau hauv ib lub tais nrog rau ob peb diav yogurt. Do cov khoom xyaw kom tsim tau cov dej sib tov
Kauj Ruam 3. Pov qhov sib tov nrog dej khov yog tias koj xav tau cov tais ua npuas ncauj
Koj tuaj yeem txaus siab rau cov zaub mov tam sim ntawd thaum nws sib xyaw kom huv, tab sis koj yuav xav kom nws txias. Muab qee cov dej khov rau hauv lub thawv loj thiab ncuav cov dej sib tov sib xyaw rau hauv lub khob. Npog lub hwj thiab co kom txog thaum sib tov txias thiab ua npuas ncauj. Cov txheej txheem shuffling yuav siv sijhawm li 30 feeb.
Txhawm rau ua kom khov khov, ntxiv cov dej khov ua ke rau ua ntej ua haujlwm. Nco ntsoov tias lub smoothie yuav muaj kev ntxhib los mos uas zoo ib yam li slushie
Kauj Ruam 4. Ntxiv cov khoom xyaw kua uas xav tau los kho qhov sib tov sib xyaw
Tom qab sib tov tag nrho cov khoom xyaw tseem ceeb, saj nws ua ntej thiab txiav txim siab seb puas sib xws los yog ua kom nyias nyias raws li qhov saj. Txhawm rau kom sib tov sib xyaw, ntxiv 1-2 diav (15-30 ml) ntawm cov kua txiv los yog mis nyuj kom txog thaum sib tov muaj qhov xav tau sib xws.
Yog tias qhov sib xyaw tsis tuab txaus, ntxiv cov kua mis nyeem qaub los yog chia noob. Chia cov noob tuaj yeem siv ob peb feeb ua ntej lawv tuaj yeem ua kom tuab sib xyaw, yog li nws yog lub tswv yim zoo kom cia lub smoothie txias ua ntej txaus siab rau nws
Kauj Ruam 5. Txaus siab rau cov dej txias txias uas npaj tau
Ncuav qhov sib tov sib xyaw rau hauv khob iav thiab txaus siab tam sim ntawd. Vim tias lawv tsis sib xyaw lossis sib xyaw los ntawm tshuab, muaj qhov ua tau tias cov khoom siv tau siv yuav sib cais sai dua. Yog tias cov khoom xyaw sib cais, sib tov cov smoothie dua nrog rab diav ntev thiab txaus siab ua haujlwm nrog siv quav ciab.
