Dukanmu muna son cin abinci mafi koshin lafiya-amma wa ke da lokacin? Kuna yi. Daga Berry smoothies zuwa furotin shakes zuwa aca, shan karin kumallo hanya ce mai sauri, mai sauƙi don haɓaka kirga 'ya'yan itace da kayan lambu na rana ba tare da hayaniya ba. Ba wai kawai smoothies ne masu ban sha'awa ba don samun kuzarin abu na farko da safe (wanda ke buƙatar maganin kafeyin?), Amma kuma su ne na ƙarshe. abincin bayan motsa jiki . Kawai zaɓi abubuwan da kuke so, ba su daɗaɗa a cikin blender da ta-da. Anan akwai sauƙi 31, girke-girke masu santsi mai lafiya waɗanda suka cancanci tashi daga gado don.
LABARI: 10 Keto Smoothies Masu Sa karin kumallo ya zama iska
Mafi Sauƙaƙe, Lafiyayyen Abincin Abinci
Erin McDowell1. Green Smoothie tare da Avocado da Apple
Samun bitamin da ma'adanai ba tare da lura da gaske ba. Ayaba, ruwan kwakwa da zuma suna kara zaƙi ga wannan gidan abinci mai gina jiki wanda ke buƙatar kofi uku na alayyafo, gabaɗayan avocado da Granny Smith guda ɗaya. Ƙara tsaba na chia don crunch kuma azaman mai kauri.
Samu girke-girke
Farantin Tsabtace2. Gwyneth Paltrow's Blueberry Farin kabeji Smoothie
Kai, ba mu da ra'ayin farin kabeji zai iya kama wannan kyakkyawa. Yana ɗauka don ayaba, yana yin smoothie cike da ƙarancin carbohydrates da sukari. Samo fata mai daraja daga blueberries mai arzikin antioxidant, furotin daga man almond, haske daga lemun tsami da ɗanɗano mai zaki daga madarar almond da yankakken dabino.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell3. Cin Gishiri Mai Santsin Man Gyada
Kayan zaki don karin kumallo? Kada ku damu idan mun yi. Ki shafa kanki da man gyada da mash-up na ayaba da aka spike da garin koko da madarar almond na vanilla. Ƙara ɗigon foda na furotin whey don tabbatar da cewa ba ku neman abun ciye-ciye a cikin sa'a guda. Muna yayyafa namu tare da shredded kwakwa da gishiri mai laushi.
Samu girke-girke
Kerri Axelrod4. Green Machine Smoothie Bowl
Babu bambaro? Babu matsala. Buga mai bulogi na lafiya Kerri Axelrod gem ɗin safiya a cikin ƙasa da mintuna 15. Har ila yau, ya haɗa da maca foda, mai ƙarfafa makamashi da aka yi daga tushen maca na Peruvian. (Masoyan shayi na kore, ku ji daɗin yin hauka tare da matcha ma.)
Samu girke-girke
Erin McDowell5. Blueberry Ginger Smoothie
Ba za mu iya samun isasshen wannan tushen yaji, mai haɓaka rigakafi ba. Bayan an juye a cikin blender tare da blueberries, madarar kwakwa, yogurt kwakwa da zuma, yana narkewa yana yin laushi. Za mu dauki namu tare da karin kura na kirfa.
Samu girke-girke
Rawsome Superfoods6. Juicy Green Abarba Smoothie tare da Mint, Basil da Spirulina
Kun ga spirulina a cikin menu a kowane mashaya ruwan 'ya'yan itace mai ban sha'awa, amma menene babban abu? Algae ne mai shuɗi-kore wanda ke cike da furotin, baƙin ƙarfe, B12, beta-carotene, aidin da ƙari mai yawa wanda mai horar da ku zai yi tunani akai. Kada ku damu da matsi da lemun tsami-kawai jefa dukan abu a cikin blender, tsaba da duk, a la Reese Witherspoon.
Samu girke-girke
Alena Haurylik / Kwakwa da Kettlebells7. Raspberry-Coconut Smoothie Bowl tare da Collagen
Abincin karin kumallo a gare ku, ranar hutu don gashin ku, fata da kusoshi. Kwancen peptides na collagen foda zai iya taimakawa wajen rage wrinkles da kumburi. Ko da mafi kyau, za ku iya sanya shi tare da ainihin kowane 'ya'yan itace ko crunchy rago da kuke so. (Muna son sliced 'ya'yan itacen dragon, yankakken gyada da flakes na kwakwa.) Shin mun ambata cewa zai ɗauki minti biyar kawai don yin?
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell8. Triple-Berry Smoothie Bowl
Tashi da haskakawa tare da wannan lamba mai fa'ida mai alamar blueberries, strawberries da raspberries. Yana da sauƙi kamar ƙara yogurt Girkanci (yay, protein) da kankara da haɗuwa. Sanya shi tare da granola da kuka fi so, flaxseeds ko ƙarin berries.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell9. Avocado Power Breakfast Smoothie
Wannan gem mai sinadirai guda biyar ba abin da za a iya tunawa domin an cushe shi da kofuna biyu na alayyahu na jarirai, faski da yawa da rabin avocado. Zaƙi yana fitowa daga yankakken abarba da agave. Barka da asuba lallai.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell10. Koren Smoothie Bowl
Ba ita kyakkyawa ba ce? Rage hatsi don cakuda ayaba, alayyafo, avocado, apple da madarar almond. Kuna iya kashe shi da duk abin da kuke so, amma muna son kamannin gasasshen kwakwa, ƙwayayen macadamia da berries goji, waɗanda ke cike da amino acid kuma an yi amfani da su a cikin maganin gargajiya na kasar Sin shekaru dubbai.
Samu girke-girke
Hoto: Liz Andrew/Salo: Erin McDowell11. Vanilla-Oat Smoothie Bowl
Idan kwano mai zaki na oatmeal nan take yana ɗaya daga cikin abubuwan da za ku tafi, la'akari da wannan remix mafi koshin lafiya. Ana haɗe hatsin da aka yi birgima tare da ayaba, yogurt Greek, madarar almond, vanilla da kirfa, tare da tad na sukari turbinado kawai. Sama tare da nibs koko don ƙarancin ƙarewa.
Samu girke-girke
Ciyar da Ni Phoebe 12. Hibiscus Ginger Zucchini Smoothies
Haɗa tart, hibiscus mai ƙamshi mai kamshi tare da daskararre raspberries, zucchini da ɗan guntun ginger. Idan yana da daɗi don dandano, ƙara ayaba ko digon zuma. Sama da pollen kudan zuma, yankakken goro da duk abin da zuciyarka ke so.
Cotter Crunch 13. Creamy Coconut Spirulina Superfood Smoothie
Wataƙila ba za ku taɓa tunanin yin amfani da cardamom, maple syrup ko grated ginger a cikin abincin safiya ba, amma da zarar kun yi ba za ku koma ba. Yana da hadaddun duk da haka yana daidaita tare da avocado mai kitse da orange na acidic. Kuma yayin da zaku so ku yanke sasanninta tare da gabatarwar idan kuna shan wannan solo, ɗan ƙarami da jujjuyawa ya sa ya cancanci wasu soyayyar Instagram.
Tsabtace Rayuwar Lexi 14. Açai Smoothie Bowl
Haɗu da açai, babban abincin da ya fi dacewa a can. Wadannan berries na Kudancin Amurka suna cike da fiber, furotin, antioxidants, fats lafiya da duk bitamin da abubuwan gina jiki. Nemo fakitin mara daɗi a cikin daskararrun 'ya'yan itace na babban kanti. Karin granola, don Allah.
Low Carb Yum 15. Green Keto Smoothie
Mint, cilantro da ruwan 'ya'yan lemun tsami suna yin wannan fiye da shakatawa. Girke-girke yana kira ga madarar kwakwa mai cike da kitse, wanda aka ɗora tare da matsakaicin sarkar fatty acid waɗanda ke rushewa da sauri don ba ku ƙarfin kuzari nan take. Idan kun kasance keto, yi amfani da maye gurbin sukari mai ƙarancin-carb maimakon zuma ko sukari.
Rabin Gasa Girbi 16. Mangoro Alayyahu Smoothie
'Ya'yan itãcen marmari. Naman kwakwa. Mangoro sabo. Sannu, tafiyar wurare masu zafi a cikin gilashi. A girke-girke ya hada da maca foda, amma idan kun kasance a cikin wani tsunkule, ginseng ko raw cacao foda aiki ma.
Kitchen mai kishi 17. Green Goddess Smoothie
Sinadaran guda shida. Blender daya. Duk potassium da omega-3s. Har ila yau yana da wadata da fiber - muna magana fiye da 9 grams a kowace gilashi - da kuma kyauta. Zaɓi nau'in apple mai daɗi don amfani, kamar Honeycrisp ko Gala.
Dafa Ku ci Paleo 18. Kabewa Kwakwa Smoothie
Duk fa'idodin PSL tare da ƙarancin sukari. A cikin wannan ɗaukakar safiya, ɗanɗanon kaka yana fitowa daga kabewa puree da kayan yaji. Hakanan zaka iya canza kirfa da ginger don dandana idan ba ku da wani kayan yaji a hannu.
Dadi Peas da Saffron 19. Blueberry Coconut Water Smoothie
Shirya don kammala karatun digiri daga flaxseeds da chia? Shiga hemp zukata . Sun kasance mai gina jiki kuma cike da furotin (gram 10 a hidima, duk), magnesium, calcium, zinc da ton na bitamin da abubuwan gina jiki. Sauya ko ƙara kowane berries da kuke da shi a hannu.
Rabin Gasa Girbi 20. Minti 2 Koren Smoothie
Ok, shirya don hack wanda zai sa safiya mai yawan aiki ya zama iska. Cika jakar injin daskarewa da duk kayan amfanin ku, furotin foda, tsaba hemp da ƙari. Ajiye shi har sai kun shirya don amfani. Lokacin da lokaci ya yi, duk abin da za ku yi shine zubar da haɗuwa.
Gimme Wasu Tanda 21. Jin-Kyakkyawan Abarba Smoothie
Idan kuna da psoriasis, rheumatoid amosanin gabbai ko wani nau'i na kumburi na kullum , saduwa da sabon kiran ku na yau da kullum. Sinadarin sirri? Turmeric mai arziki a cikin antioxidant. Ana nufin ya kasance lafiya, amma ba za mu fada ba idan kun ƙara ruwan rum na kwakwa.
Dafa Ku ci Paleo 22. Paleo Strawberry Coconut Coconut Smoothie
Wannan smoothie yana iyaka akan yankin milkshake, koda ba tare da wani kiwo ko ƙara sukari ba. Ruwan Vanilla da madarar kwakwa suna sanya shi zaƙi da tsami. Kada ku skimp akan furotin na collagen-gashin ku zai gode muku daga baya.
Baker kadan 23. Kyakkyawar madara mai laushi mai laushi
Madaran zinare ɗaya ce ta kayan lambu mai daraja. Ana yin sipper na hana kumburi da madara mara kiwo, turmeric da kayan kamshi iri-iri waɗanda ke ba shi kyakkyawan launi da ɗanɗano mai daɗi. Anan, ruwan 'ya'yan itacen karas da ginger ya sanya shi a saman.
Yadda Dadi ke Ci 24. Bakan gizo Kwakwa Smoothie Bowls
Ana hada madarar kwakwa da nama tare da ayaba, zuma da tsaban hemp kafin a kwaba da dukkan nau'in launi, daga raspberries zuwa plums. Ƙara rassan mint sabo ko yayyafa shredded kwakwa a matsayin kyakkyawan saman.
fashion ga short girl
Damn Dadi 25. Rasberi Sunrise Smoothie
Kawai yi kamar ita ce hadaddiyar giyar tequila da kuka fi so. Har yanzu za ku ji kamar kuna kan tsibiri kuna siyar da wannan kyawun sinadarai guda huɗu. Tafi nisan mil kuma ku haɗa raspberries da mango daban don tasirin toshe launi mai launi ko jefa su duka a cikin blender gaba ɗaya. Kuna yi ku.
Damn Dadi 26. Dark Cherry Smoothie Bowls
Kuna shan cakulan don karin kumallo. Zuba cherries daskararre tart, man gyada mai cike da furotin da tsaban chia a cikin mintuna 10 kacal. Yi ado da shi a cikin granola, almonds slived da kuri'a na cakulan chunks.
Abincin Abinci 27. Peach Pie Smoothie
Lokacin da agogon ya fado lokacin rani, muna ɗaukar peach kamar aikinmu ne. Ajiye kaɗan don wannan mai farawa mai daɗi tare da sinadari mai daɗi na sirri ba za ku iya sanya yatsa a kai ba. (Ok, za mu zube: Cire almond ne.)
Abincin Abinci 28. Açai Ruman da Rasberi Smoothie
Sannu, superfoods. Ku kawo duk abubuwan da ake amfani da su na antioxidants, da ladabi na acai da ruwan rumman. Mafi kyawun sashi? Babu buƙatar ƙarin ƙusoshin kankara. Daskararre berries suna sa santsin yayi sanyi da kauri da kansu.
Abincin Abinci 29. Sauƙin Mango Smoothie
Abincin minti biyar yana da lafiya kamar mai tsami da dadi? Muna ciki. Saka gilashin ku tare da ɗigon zuma, tsaba na chia ko shreds na kwakwa. Sauya madarar kiwo don waken soya, kwakwa ko almond idan kuna son sanya shi vegan.
Gishiri da Iska 30. Kale-Strawberry Smoothie
Hanya mafi kyau don matse ganyen ganye masu yawa cikin gilashin ku ba tare da ya fito fili ba. A girke-girke yana kira ga Kale, amma swiss chard ko alayyafo suna da gina jiki. Idan kuna jin ƙishirwa don hutu daga madarar almond, gwada goro maimakon.
Gishiri da Iska 31. Kwanan Giyar Cinnamon Shake Smoothie
Yi naku madarar goro na gida tare da rabin goro da ruwan sanyi ko adana lokaci ta amfani da siyayyar da aka saya. Kuna son wani abu mara kyau? Sauya yoghurt na Girka na fili tare da vanilla ko pistachio ice cream.
Nasihu don Yin Smoothies
Kafin ka yi datti hannunka, ga ƴan shawarwari don haɗa karin kumallo mafi daɗi tukuna:
- Santsi yana da daɗi kawai kamar yadda aka yi da shi. Idan santsi zai zama sashe na yau da kullun na abincin ku, kasuwar manoma ko kayan marmari da kayan marmari na iya yin babban bambanci.
- Kada a yi amfani da 'ya'yan itace da ba su cika ba. Zai fi wuya a haɗawa da ƙarancin ɗanɗano. A gaskiya ma, ƙwanƙwasa, 'ya'yan itace da suka wuce gona da iri na iya kawo zaki mai yawa ga gilashin.
- Yi sauƙi akan kankara . Yayi yawa = diluted, slushy smoothie. Gwada 'ya'yan itace daskararre maimakon.
- Don kauri mai santsi, ƙara jikakken iri na flax, tsaba chia, man goro ko foda na furotin. Ba tare da mai kauri ba, smoothie ɗin ku na iya samun daidaiton ruwan 'ya'yan itace-kamar.
- Kar a yi yawa. Tabbatar duba daidaiton smoothie ɗinku tsakanin bugun jini don haka ya dace.
- Sanya santsi a cikin blender kafin a zuba don tabbatar da cewa babu wani kankara ko ɓangarorin 'ya'yan itace makale a ƙasa.
- Idan kun damu da asarar injin ku, dumama shi tare da ƴan bugun jini kaɗan kafin kunna saurin. Hakanan zaka iya fasa ƙanƙara ko daskararre 'ya'yan itace a cikin jakar filastik kafin haɗuwa.
LABARI: Mafi kyawun Haɗaɗɗen Haɗaɗɗen 3 akan Amazon-daga Keɓaɓɓu zuwa Babban-Aiki
