Smoothie shine abin sha mai kama da kauri wanda aka yi shi a cikin abin hawa daga wasu kayan marmari da kayan marmari daban-daban, a wasu yanayi kuma tare da ƙarin wasu abubuwan (madara, hatsi, zuma).
Smoothies ana yin sa ne kafin sha, in ba haka ba duk abubuwan amfani masu amfani sun ɓace kuma ɗanɗano zai bambanta don mafi munin. Wannan abin sha yana da amfani ga mutane masu shekaru daban-daban da sana'oi, musamman abin sha mai kauri sananne ne ga 'yan wasa.
A cikin wannan labarin, za mu kalli fa'idodi ga 'yan wasa, sannan kuma raba mafi shahararrun girke-girke don yin santsi mai ƙanshi.
Fa'idodi masu laushi ga 'yan wasa
Yawancin lokaci 'yan wasa suna cin abinci mai laushi don karin kumallo, saboda ya cancanci maye gurbinsa, wanda ya ƙunshi yawancin bitamin da ma'adinai. Ba a hana shan smoothies don abincin rana da abincin dare, tunda tare da taimakon sa za ku iya kawar da kilogram da yawa.
Amfanin lafiya na Smoothies:
- Servingaya daga cikin smoothies ya riga ya ƙunshi nauyin yau da kullun na mahimman bitamin da ma'adinai. Wannan ƙimar ba koyaushe bane mutum ke amfani dashi saboda rashin dama ko sha'awa. Abin sha na iya zama lafiyayyen abun ciye ciye ko da a kan hanya ne ko a wurin aiki, inda babu wata dama ta ciye-ciye a kan wadatattun abincin.
- Godiya ga yawan amfani da laushi, mutum ba shi da sha'awar cin zaƙi, wanda ke da mahimmanci ga 'yan wasa. Bugu da ƙari, mafi ƙarancin adadin kuzari yana ɗaukar mutane da yawa waɗanda ke son rasa nauyi.
- Aikin tsarin narkewa ya daidaita, wanda aka maido dashi saboda fiber da aka cinye da sauran abubuwan da ake buƙata.
- Mayar da tsokoki bayan dogon horo.
- Yana ƙarfafa garkuwar jiki, wanda ke ba ku damar ba da kyakkyawar ƙyamar sanyi da ƙwayoyin cuta.
- Inganta aikin kwakwalwa.
- Yana tsarkake jikin datti da gubobi da suke ciki.
Mafi kyawun girke-girke mai laushi don masu gudu
Babu abokan aiki don dandano da launi, amma wannan jerin girke-girke yana ƙunshe da waɗannan abubuwan sha na bitamin ne kawai waɗanda ba za su bar sha'anin shaƙatawa ba.
Ayaba, tuffa, madara
Don dafa abinci, muna buƙatar abubuwan da ke sama a yawa:
- Ayaba 1;
- 2 matsakaiciyar apples
- 250 g madara.
Hanyar dafa abinci:
- Dole ne a bare tuffa sannan a cire 'ya'yan, sannan a raba su biyu sannan a sanya su a cikin injin;
- Kwasfa banana kuma ƙara zuwa apple, doke komai sosai tare da mai haɗawa;
- Mataki na ƙarshe shine ƙara madara don tsarma yanayin mushy.
Wannan girkin yana dauke da samfuran da ke akwai. Don haka, don abincin da aka ba ku, kuna iya ciyar da minti 5 na lokaci kuma daga 50 zuwa 100 rubles.
Tuffa, karas, ginger
Abin sha mai sauƙi amma mai haske kuma mai ƙoshin lafiya wanda za'a iya yin shi cikin mintuna 10 kawai.
Wannan yana buƙatar:
- 1 babban apple;
- 1 babban karas, zai fi dacewa m;
- 20 ginger;
- 200 ml na koren shayi wanda ba ya dauke da 'ya'yan itatuwa;
- 1 zuma karamin cokali. Idan an sami zuma, to dole ne a fara narkar da ita a cikin shayi mai dumi.
Yadda za a dafa:
- Kwasfa da tuffa kuma cire tsaba;
- Kwasfa da yanke karas da ginger a cikin kananan da'ira, sannan a aika zuwa ga abin hadawa;
- Ara shayi da zuma a can, sannan a gauraya sosai.
Ana ba da shawarar ƙara dropsan saukad da lemun tsami don ƙara dandano mai haske.
Avocado, pear
Koren abin sha maimakon gobe tabbas zai inganta halinka kuma ya wadatar da jiki da bitamin.
Sinadaran:
- 1 pear mai tsami;
- 1 avocado;
- 150 ml na madara;
- zuma dandana.
Girke-girke:
- Bare pear da avocado da cire abin da ke ciki, raba gida kanana sai a aika zuwa mai hadewa;
- Milkara madara da zuma don dandana.
Wannan girke-girke ba rikitarwa ba ne, amma haɗuwa da sinadaran zai ba ku mamaki.
Mint Rice Smoothie
Dole mu yi:
- Smallananan gungu na mint da alayyafo;
- Ayaba 1;
- Cokali 4 na shinkafa;
- 1 tsaba flax tsaba
- Ruwa.
Haɗa dukkan abubuwan haɗin a cikin mahaɗin, a hankali ƙara ruwa domin tsarma daidaito.
Shakatawa smoothie
Rstishirwa yana kashe ƙwanƙwasa rani mai ƙanshi daga:
- 50 g (cherries, strawberries, raspberries, blueberries)
- 150 g yogurt;
- 4 kankara
Dafa abinci;
- Cire kasusuwa daga cherries kuma aika zuwa blender. Bayan haka ƙara sauran fruitsa fruitsan itace da berriesa berriesan itace, niƙa komai da kyau;
- Sai ki zuba madara ki hade sosai.
Abin sha mai lafiya a shirye yake, idan yayi dumi da sauri sosai, ƙara cubes na kankara, wannan zai sanyaya shi a hankali.
Currant smoothie tare da fermented gasa madara
Cooking yana buƙatar kawai:
- 200 g baƙar fata currant, ja ba zai yi aiki ba don wannan girke-girke;
- 200 ml na madara da aka dafa da madara;
- 1 zuma karamin cokali.
Hanyar dafa abinci:
- Beat currants da zuma tare da mai hade, to, ku zuba a cikin kwano;
- Milkara dafaffen madara da aka dafa shi sosai.
Gurasar madara da aka toya a cikin wannan yanayin ba ta buƙatar ƙarawa a cikin mai haɗawa ba, tunda tuni ta sami daidaito mai kauri.
Strawberry abin sha
- 100 g ice cream;
- 200 g strawberries;
- 200 ml na madara.
Da farko, ana cakuda strawberries da ice cream a cikin abin haɗawa. Sai ki zuba madara ki hade sosai. A dandano ne mai arziki da kuma sosai m.
Smoothie shine lafiyayyen abin sha wanda yake da sauƙin shiryawa koda don uwargidan uwargidan ce. Amma, kamar kowane abinci, akwai dokoki, abin da kuke buƙatar bi don shirya madaidaiciyar abin sha mai kyau:
- Daidaitawar ya zama mai kauri, wanda shine dalilin da ya sa ya kamata ku mai da hankali da ruwa;
- Ya kamata a maye gurbin sukari na yau da kullun tare da zuma ko syrup;
- Don inganta dandano, ƙara dropsan saukad da ruwan 'ya'yan lemun tsami a ƙamshi mai laushi;
- Kada ku haɗu da dukkan kayan lambu da 'ya'yan itacen da suke gidan don zama ɗaya. Don shiri mai kyau, nau'ikan 5 zasu isa;
- Fruitsara 'ya'yan itace da kayan marmari ya zama mai ma'ana kuma kada a saka shi a cikin kiwi ko ruwan madarar ruwan lemo kwata-kwata. Wannan haɗin ba kawai zai ƙara rashin dandano ba, amma kuma zai rage amfanin abin sha.
Waɗannan ƙa'idodin ne waɗanda zasu taimaka maka shirya ingantaccen santsi wanda zai taimake ka ka ci nasara saboda albarkatu masu fa'ida da rage adadin ƙarin fam.
