Manyan girke-girke 20 na 'ya'yan itace da kayan lambu mai laushi don asarar nauyi

Kayan lambu da 'ya'yan itace masu laushi - ainihin gidan ajiyar bitamin ne da ma'adanai. Babban kayan abinci a cikin girke-girke mai laushi yana amfani da 'ya'yan itace,' ya'yan itace da kayan marmari. Inara a cikin abin sha mai kauri kuma kankara, yogurt, zuma, kwayoyi, ganyaye da tsaba.

Wani nau'i na hadaddiyar giyar ya hada da yankakken zaren da ke ba da gudummawa wajen sauƙin sha, kawar da gubobi, kiyaye lafiyar hanji.

Manyan smoothies 10 mafi kyau don asarar nauyi

Muna ba ku zaɓi na smoothies na 'ya'yan itace daban-daban waɗanda zasu taimaka muku rage nauyi, yiwa jikinku da bitamin kuma ku ba da cikakken nishaɗi. Bugu da kari, santsi sune babban zaɓi don abun ciye-ciye akan PP.

DUK GAME DA CIN GONA

1. Apple smoothie tare da lemu, ayaba da cranberries

Sinadaran don 1 sabis:

• ayaba - 1 babban yanki;
• apples - guda 2;
• orange - 1/2 guda;
• Cranberry - 50 g.

Kafin ainihin dafaffen smoothies don asarar nauyi dole ne a sanya kowane 'ya'yan itace a cikin firiji don sha ya zama mai sanyi. Peeled da tsaba na apples ya kamata a murƙushe su cikin ƙananan guda. Ana iya yanke ayaba cikin zobba. Daga lemu, cire farin fim kuma cire tsaba. Cranberry pre-wanke da bushe. Haɗa dukkan 'ya'yan itatuwa da berries a cikin mahaɗin a matsakaicin gudu. 'Ya'yan itace smoothie don zuba cikin gilashi ko gilashin giya, yi ado da cranberries. Fitarwa shine hidima 1.

amfani da: yana taimakawa wajen cire ruwa mai yawa daga jiki, inganta aikin narkewa, inganta haɓaka nauyi, sautuna.

Calories: 53 kcal a kowace 100 g na samfur.

2. Mai santsi tare da lemun tsami, kankana, mint da lemun tsami

Sinadaran kayan abinci guda 2:

• Gwanin kankana - 250 g;
• lemun tsami - 1/4 bangare;
• lemun tsami - 1/2 bangare;
• zuma - 5 g;
• mint - sprigs 2;
• kankara

Bukatar wanke guna da Citrus ruwan sanyi don saki tsaba daga guna, a yanka naman a kananan guda. Pre-sanyi na cikakke 'ya'yan itace a cikin injin daskarewa. Cire tsaba daga lemun tsami da lemun tsami, don tsaftace ɓangaren litattafan almara daga fararen fina-finai. Sanya duk samfuran a cikin blender, ƙara zuma. Tare da wanke mint ganye girgiza kashe wuce haddi ruwa, ƙara sauran. Beat a kan cikakken iko don samun taro iri ɗaya. A sha zuba cikin gilashin, ƙara kankara, a matsayin kayan ado don amfani da lemun tsami da mint. Daga cikin abubuwan da aka lissafa ana samun 2 servings.

Amfani: yana ƙarfafa tsarin zuciya da jijiyoyin jini, yana da tasiri a jiki, yana inganta yanayi.

Calories: 35 kcal a kowace 100 g na samfur.

3. Smoothie na ayaba da jan lemu.

Sinadaran don 1 sabis:

• lemu na jini - guda 2;
• banana - yanki 1;
• ruwan lemun tsami - 50 ml;
• zaki ko zuma su dandana.

Ayaba da aka huce ya kamata a farfasa ta da yawa. Bawon lemu da yanke cikin zobba, an cire 'ya'yan ta amfani da wuka ko cokali mai yatsu. A cikin abun cakuda ‘ya’yan itacen, a hada ruwan lemu, a doke duka abubuwan na tsawon mintina biyu. 'Ya'yan itacen da aka shirya masu laushi sun zuba a cikin gilashi, don ado za ku iya amfani da zobe na lemu. Daga sama yawan adadin abubuwan hadin an samu kaso 1.

amfani da: yana taimakawa wajen shawo kan bacin rai, yana daidaita sukari na jini yana karewa daga cutar hanta.

Calories: 51 kcal a cikin 100 g na samfurin (ba tare da zuma ko zaki ba).

4. Green smoothies tare da zuma da kiwi

Sinadaran don 1 sabis:

• kiwi - yanki 1;
• lemons - dandana;
• mint - 10 g;
• faski - 10 g;
• ruwa - 100 ml;
• zuma - dandana.

Rinke mint da faski, tsaftace tushe daga ganye. Don kwasfa da yanki kiwi yanka. Lemon tsami a yanka. A sanya ki a cikin kwandon na kiwi na blender, da ganye, da wasu 'yan lemon tsami, a zuba ruwa a sa zuma. Beat har sai da santsi. Zuba smoothie don asarar nauyi a cikin gilashin. Yawan abincin da ke sama ya isa ya dafa sashi 1 mai laushi mai laushi.

Amfani: yana taimakawa inganta metabolism da hanzarta tsarin slimming, musamman idan lafiyayyen abinci don haɓaka motsa jiki.

Calories: 23 kcal a cikin 100 g na samfurin (ba tare da zuma ko zaki ba).

5. Cranberry smoothie

Sinadaran kayan abinci guda 3:

• syran cranberry - 200 ml;
• Ruwan Apple - 200 ml;
• ayaba - yanki 1;
• yogurt ba tare da sukari ba - 100 ml;
• kirfa ƙasa - dandana.

Don shirya abin sha ya kamata a zuba ruwan 'ya'yan itacen apple da ruwan' ya'yan itacen cranberry a cikin blender. Share ayaba da yanke su guda, ƙara zuwa kwano. Doke duk abubuwan da ke hade har sai daidaitaccen dankali. Zuba yogurt a cikin sakamakon taro, jefa kayan yaji kuma sake bugawa. Ku bauta wa santsi a cikin manyan tabarau, yi ado gwargwadon dandano ku. Yawan fitarwa shine sabis 3.

amfani da: yana dauke da sinadarai masu yawa, baya haifar da nauyi a cikin ciki, yana daidaita tsarin sinadarin hormonal.

Calories: 49 kcal a kowace 100 g na samfur.

6. Berry smoothie ta honeysuckle

Sinadaran kayan abinci guda 4:

• madara - 500 ml;
• honeysuckle - 300 g;
• nectarine - guda 3;
• zaki ko zuma su dandana

A berries na honeysuckle ya kamata a warware, a karkashin ruwa mai gudu zuwa sosai bushe. Wanke da busassun nectarines ya kamata a bare su. Bayan an cire kasusuwan, yanke naman gunduwa-gunduwa. Kasance cikin akwati na honeysuckle na abun hawa, nectarines da mai zaki, sannan sai zuba cikin madara, wanda aka riga aka sanyaya a cikin firinji. Buga dukkan sinadaran har saida yayi kama tsakanin minti biyu. Shirye santsi don asarar nauyi ya shiga cikin tabarau, fitowar abinci - abinci sau 4.

Amfani: daidaita al'ada, yana da tasiri na tonic, yana taimakawa gajiya.

Calories: 50 kcal a kowace 100 g na samfur.

Mafi kyawun kayan lambu 20 da 'ya'yan itatuwa don PP

7. Smoothie tare da peaches and Jasmine

Sinadaran kayan abinci guda 2:

• Jasmine - 15 g;
• ruwa - 70 ml;
• yogurt - 200 ml;
• ayaba - ½ rabo;
• peach ko nectarine ½ bangare;
• zuma - 10 g.

Da farko, dole ne ku dafa shayi tare da Jasmine tare da amfani da kayyadadden adadin ruwa na mintina 10. Bayyana ayaba, bawo, a yanka ta yanka. Wanke peaches, cire fatun, cire tsaba. Kasance cikin akwati na 'ya'yan itace mai hade, shayi da yogurt, girgiza dukkan abubuwanda ke ciki har sai sun yi laushi. A matsayin mai zaki shine yakamata a sanya zuma, sannan a sake, an gama duka. Smoothies don asarar nauyi, yana da kyawawa don yin amfani da gilashin, yi ado don dandano ku. Wannan adadin sinadaran ya isa ayi sau 2.

Amfani: inganta narkewa, yana ƙarfafa garkuwar jiki, sautunan ba su da kyau fiye da kofi na ɗabi'a kuma baya ƙara hawan jini.

Calories: 52 kcal a kowace 100 g na samfur.

8. Smoothies tare da abarba da prunes

Sinadaran don 1 sabis:

• prunes - 2 guda;
• abarba - 230 g.

Prunes, zuba ruwa mai dumi sannan a barshi a cikin firinji ya kwana. Idan a gaba don shirya sinadaran da ba'a miƙa ba, busasshen 'ya'yan itace ya kamata a yanke shi da yawa, sanya a cikin ƙaramin kwano kuma zuba akan ruwan zãfi. Kuna buƙatar kimanin minti 15 don saturate su da danshi.

Yanke daga abarba ya kamata a tsabtace daga fata da ɓangaren wuya daga tsakiya, dole ne a yanka naman a yanka. Don matsawa a cikin akwati na abin ɗamfarar abin yanka da abarba. Yankakken taro iri daya yakamata a zuba shi a cikin gilashi, lokacin hidimtawa zaka iya yin ado da yankakkun 'ya'yan itace ko' ya'yan itace. Daga cikin abubuwanda aka fitar ya zama bautar 1 na abin sha.

Amfani: yana da abubuwan kare kumburi, yana taimakawa wajen kiyaye daidaiton ruwa, yana rage hawan jini.

Calories: 62 kcal a kowace 100 g na samfur.

9. Smoothie na Cherry plums, plums da yogurt

Sinadaran kayan abinci guda 2:

• babban plum - 6 guda;
• plum - 6 guda;
• yogurt na halitta - 300 ml;
• kirfa ƙasa - 1 tsunkule.

Ya kamata a wanke 'ya'yan itacen, yanke a rabi kuma tsabtace tsaba. A cikin kwano na blender zuba yogurt, ƙara ɓangaren 'ya'yan itacen da kayan ƙanshi. Whisk din sinadaran har sai duk nika. 'Ya'yan itacen smoothies na iya, idan ana so, su rarrabe ta cikin ɗanɗano mai kyau kuma zuba a cikin tabarau. A matsayin ado zaka iya amfani da guda daya na plum. Sakamakon adadin da aka ƙayyade na sinadaran - 2 kofuna. Wannan shi ne babban santsi don asarar nauyi, mai sauƙi da gina jiki.

Amfani: inganta narkewa, yana karfafa jijiyoyin jini, yana da garkuwar jiki da tasiri a jiki.

Calories: 52 kcal a kowace 100 g na samfur.

10. Inabi da Apple mai laushi tare da physalis

Sinadaran don 1 sabis:

• Apple - yanki 1;
• 'Ya'yan itace na zinariya - guda 5;
• koren inabi (babu iri) - 100 g

Apples suna buƙatar kwasfa, cire cibiya kuma a yanka a kananan ƙananan. Inabi, an wanke shi da ruwa mai gudana, ya ware daga reshen. Don buɗe labule kuma yaga berries. Sanya a cikin blender Apple, innabi da 'ya'yan itacen emerald kuma a niƙa har sai da santsi. Zuba a cikin gilashi mai haske, yi ado physalis buɗe. Daga kayan da aka shirya don samun hidimar 1 na 'ya'yan itace masu daɗi da daɗi.

amfani da: yana taimakawa inganta narkewa da kawar da ƙarin fam.

Loimar caloric: 42 kcal a kowace 100 g na samfur.

Manyan girke-girke 10 na kayan lambu mai laushi

A lokacin hunturu, lokacin da akwai babban bambancin 'ya'yan itatuwa, sauya zuwa smoothies na kayan lambu. Ba su da ƙasa da gina jiki da lafiya.

1. Smoothies tare da broccoli

Sinadaran don 1 sabis:

• broccoli - 50 g;
• kiwi - guda 2;
• koren shayi - ½ Kofi;
• 'ya'yan flax - ½ tsp

Brewed koren shayi ya kamata ya yi aiki na mintina 10 a zafin jiki na ɗaki, to lallai ne ya bar cikin firinji ya huce. Smoothie ana iya amfani da broccoli, sabo ne da kuma daskararre. Broccoli ya kwance kan inflorescences, da kwasfa na kiwi. Yankakken kiwi da broccoli florets ya kamata a murƙushe shi a cikin mahaɗin.

Koren shayin sai a zuba a cikin kwano a zuba sauran sinadaran. Za a iya zubar da hadaddiyar giyar da aka gama a cikin gilashi kuma a yayyafa shi da tsaba na flax. Ƙayyadaddun adadin samfurori ya isa don shirya 1 hidima mai santsi.

Amfanin: yana biyan karancin ma'adanai da bitamin a jiki, ƙishirwa da yunwa bayan motsa jiki a motsa jiki, tsaftace hanji daga gubobi.

Calories: 31 kcal a kowace 100 g na samfur.

2. Abin sha da aka yi da karas da gwoza

Sinadaran kayan abinci guda 2:

• gwoza tushen - ½ sashi;
• karas - guda 2;
• Ruwan Apple - 100 ml.

A cikin akwati na blender, ya kamata ku zuba ruwan 'ya'yan itace apple. Kayan lambu da za a kwasfa, a yanka a kananan guda, ƙara a cikin kwano. Ba a buƙatar mai zaki ba, idan kun fara fara kayan lambu masu dadi da dadi. Bayan niƙa duk abubuwan da aka haɗa, ana iya zuba abin sha a cikin gilashin. Ganin yawan samfuran ya isa ya zama kashi biyu.

amfani da: yana taimakawa da rashin bacci da damuwa, yana tsaftace jiki daga abubuwa masu guba, yana inganta fatar jiki.

Calories: 38 kcal a kowace 100 g na samfur.

3. Smoothies daga tumatir da barkono

Sinadaran don 1 sabis:

• tumatir - guda 5;
• barkono mai zaki - yanki 1;
• lemun tsami ruwan 'ya'yan itace - 10 ml;
• man zaitun - 10 ml;
• kayan yaji, Rosemary, Dill - dandana.

Ya kamata a wanke ganye da kayan marmari sosai a ƙarƙashin ruwan famfo. Don kwasfa tumatir, ya kamata a tsoma su cikin kwandon ruwan zãfi na tsawon minti 5. Naman barkono, ya rabu da tsaba da bangare, dole ne a yanke shi kanana. A cikin akwati na abin buƙata mai buƙata don ƙara yankakken kayan lambu, zaɓi - ƙara yankakken dill, da Rosemary. Sannan ya kamata ku zuba sauran abubuwan da suka rage - ruwan 'ya'yan itace citrus, man zaitun, barkono da gishiri ku dandana. Za'a iya zub da santshies mai sau 1 don raunin nauyi a cikin gilashi. Don tsarma ruwan sha mai ma'adinan mai dacewa da cubes kankara.

amfani da: tsarkake jikin gubobi, yana da ƙimar ƙimar kuzari, tare da manyan cikawa.

Calories: 35 kcal a kowace 100 g na samfur.

4. Smoothies tare da alayyafo da kabejin kasar Sin

Sinadaran kayan abinci guda 2:

• kabeji - 150 g;
• alayyafo - 100 g;
• banana - yanki 1;
• kiwi - yanki 1;
• ruwan ma'adinai, zai fi dacewa carbonated - 200 ml;
• lemun tsami ruwan 'ya'yan itace - 1 tbsp;
• flax tsaba - 1 tsunkule;
• zuma - 5 g.

Tare da kabeji na kasar Sin, kuna buƙatar cire ganye mara kyau kuma ku kurkura shi, yanke shi da kyau. Wanke ƙarƙashin alayyafo na ruwa dole ne a shanya shi a kan tawul, sannan a niƙa shi da ƙananan hannu. Ana iya amfani da abin sha ba kawai ganye ba, amma na bakin ciki mai tushe. Dole ne a cika kabeji da alayyafo a cikin akwati na ɓangaren ruwa na huɗu, a hankali a ƙara sauran don samun cakuda mai kama da juna. Kiwi da ayaba suna buƙatar yanka da ƙarawa a cikin koren taro.

Smoothies don rage nauyi zai zama mafi sanyi da wadata, idan ka saka ayaba a cikin injin daskarewa. Bayan an hada lemon tsami, zuma da maniyyin flax ya kamata a daka duka kayan hadin. Ana iya shayar da abin sha a cikin gilashi mai haske, don ado, sa san sesame masu dacewa. Daga cikin wannan adadin abubuwan haɗin za'a sami sabis na 2.

amfani da: babban abun ciki na fiber a cikin wannan kayan laushi na kayan lambu zai taimaka wajen tsabtace jiki daga gubobi, haka kuma, mai laushi ya ƙunshi mahimman ma'adanai da bitamin.

Calories: 48 kcal a kowace 100 g na samfur.

5. Sha nettle

Sinadaran kayan abinci guda 2:

• nettles - 1 bunch;
• karas - guda 2;
• orange - 1/2 bangare;
• ruwan ma'adinai - 100 ml;
• mint - 1 sprig;
• kankara

Don kawar da ƙona gwangwani, sai a daskare ganyen sa, sannan a wanke da ruwa mai sanyi a bushe da zane. Karas da aka wanke dole ne a kwasfa da yanke. Yankakken karas, ganyen nettle da yankan citrus da Mint sai a zuba a cikin kwano na blender a zuba ruwa. Matsakaicin da aka samu kama da za a sanyaya tare da kankara kuma a sake niƙa, sannan a zuba a cikin gilashi. Daga cikin wannan adadin samfuran ana samun 2 servings na smoothie don asarar nauyi. Yi ado tasa tare da tsaba na sesame da flax.

amfani da: smoothie, ƙarancin adadin kuzari na taimaka wajan kula da ƙasusuwan lafiya da kayan haɗi.

Calories: 35 kcal a kowace 100 g na samfur.

6. Smoothies tare da tafarnuwa daji

Sinadaran kayan abinci guda 2:

• leek - 1 bunch;
• kokwamba - 1 yanki;
• yogurt - 200 ml;
• walnuts - 2 inji mai kwakwalwa.;
• lemun tsami ruwan 'ya'yan itace - 1 tbsp;
• gishiri - dandana.

Yakamata a wanke tafarnuwa daji da ruwa mai gudu don cire digon tare da tawul na takarda, sannan hannaye don raba su cikin kanana. Kokwamba ya kamata a murƙushe a cikin kofuna. Ana iya murƙushe kernel a cikin injin kofi. A cikin kwano na blender shine a zuba yogurt, ƙara kokwamba, kwayoyi da tafarnuwa daji. Amma Yesu bai bulala taro iya gishiri da ƙara ruwan 'ya'yan lemun tsami, sa'an nan kuma sake motsawa. Ƙarshen hadaddiyar giyar da za a yi aiki a cikin kofuna na rabo. Daga adadin abubuwan da aka ba su yana cin abinci 2 na kayan lambu masu santsi.

Amfani: toning, tsarkakewa da magungunan antimicrobial.

Calories: 59 kcal a kowace 100 g na samfur.

Manyan agogo masu tsada 20 daga 4,000 rubles

7. Smoothie tare da kokwamba da faski

Sinadaran don 1 sabis:

• faski - 1 bunch;
• kokwamba - guda 2;
• letas - kamar yadda ake so;
• barkono barkono da coriander - tsunkule.

Dole ne a yanka cucumbers da aka wanke a kananan ƙananan, faski, a wanke da kyau a sara. Abubuwan haɗin don jefawa a cikin mahaɗin, ƙara coriander da haɗuwa na minti 1, bayan haka zaku iya plementara abin sha tare da letas, ƙarin lokacin niƙa da zuba cikin gilashi. Don yin ado da hadaddiyar giyar manyan ganye da jajayen barkono ja. Fitarwa na abubuwan haɗin - 1 Kofi.

amfani da: wani ɓangare na kayan lambu mai laushi sun haɗa da antioxidants da bitamin, yana taimakawa tsaftace abin sha daga gubobi, saurin saurin metabolism.

Calories: 17 kcal a kowace 100 g na samfur.

8. Smoothies peas da zaitun

Sinadaran don 1 sabis:

• koren wake (sabo ne, gwangwani ko daskararre) - 50 g;
• sabo ne kokwamba - 100 g;
• zaitun masu ɗumi - guda 10;
• lemun tsami ruwan 'ya'yan itace - 6 tbsp;
• flax tsaba - tsunkule

Ya kamata a wanke cucumbers a ƙarƙashin ruwa mai gudu, a yanka a kananan ƙananan. Daskararre Peas ya kamata a bar minti biyar a dakin da zazzabi, gwangwani da sabo za a iya amfani da kai tsaye. Za a sanya Cucumber, Peas da zaitun (ba tare da duwatsu ba) a cikin kwandon blender sannan a zuba ruwan lemun tsami, a rika murzawa kamar minti daya. Sa'an nan kuma a zuba santsi a cikin gilashi. A matsayin kayan ado zaka iya amfani da zobe na cucumbers da zaituni. An ba da adadin samfuran da aka ƙididdige don 1 bautar kayan lambu masu santsi don asarar nauyi.

amfani da: yana tallafawa lafiyar tsokoki da zuciya, yana jinkirin tsufa na ƙwayoyin jiki, yana kawar da kumburi.

Calories: 47 kcal a kowace 100 g na samfur.

9. Smoothies da aka yi daga toho Masha

Sinadaran kayan abinci guda 2:

• mung wake tsiro - 40 g;
• ganyen latas - gram 70;
• dill - 10 g;
• faski - 10 g;
• ayaba - 260 g;
• zuma - 5 g.

Letas, faski da dill da suka kurkura a ƙarƙashin ruwan famfo, bushe da tawul. A cikin injin markade, saka ganyaye, danyen wake, yankakken yankakken ayaba, zuma da ruwan sha. Ya kamata a cakuda cakuda ya zuba cikin tabarau. Sakamakon abinci - sau 2 na kayan lambu mai laushi.

amfani da: yana tsayar da yawan mai da ke sha da gubobi, yana karfafa aikin kare jiki, yana inganta karfin gani, yana daidaita matakin cholesterol a cikin jini.

Calories: 78 kcal a kowace 100 g na samfur.

10. Smoothie a La Greek salad

Sinadaran kayan abinci guda 2:

• tumatir - 200 g;
• kokwamba - 200 g;
• dill - tsire-tsire 2;
• zaituni - guda 5;
• cuku feta - 70 g;
• man zaitun - 1 tsp

Ya kamata a wanke kayan lambu a ƙarƙashin ruwa mai gudu, a yanka a kananan ƙananan. Yankakken ganyen wuka da yankakken tumatir, cucumbers yakamata a tura su cikin akwati na blender, ƙara cuku da man zaitun. Beat na minti 1. Za a iya zuba cakuda da aka gama a cikin gilashi, yi ado da yankan cucumbers da ganye. Daga cikin adadin da ke sama na samfurori fitar da 2 servings na kayan lambu smoothies.

amfani da: yana ciyar da jiki tare da abubuwan gina jiki masu mahimmanci waɗanda ke taimakawa wajen dawo da ƙarfi bayan motsa jiki.

Calories: 64 kcal a kowace 100 g na samfur.

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