Yadda za a yi mai lafiya

01 na 06

Yadda za a yi mai lafiya

Yin sahihanci ba shi da mahimmanci kimiyya, kuma akwai wasu girke-girke a can, amma ga wasu matakai don ƙirƙirar sarkinka, sa'an nan kuma bin su 5 girke-girke ne don samun ka fara!

Gaba ɗaya kuna haɗuwa game da:

• 2 zuwa 2 1/2 kofuna waɗanda 'ya'yan itace masu laushi ne, masu sabo ko daskararre, ko hade
• 1 kofin na ruwa, yawanci ruwan 'ya'yan itace ko madara
• 1/2 kopin yogurt (na zaɓi)
• 1/2 kofin zuwa 1 kofin kankara (sai dai idan kana amfani da dukkan 'ya'yan itace da aka daskarewa)
• wani teaspoon ko biyu na sukari, zuma, agave ko sauran kayan zaki (na zaɓi)

Wannan zai sanya manyan sassan biyu. Jut sa kayan shafa a cikin wani zub da jini da kuma tayar da shi!

Ba kamar girke-girke ba, alal misali, girke-girke na sassauci, bazai yi amfani da ma'auni daidai ba. Zaka iya daidaita bisa dandano. Bambanci kawai tsakanin zaɓin saɓo ne ko 'ya'yan itace mai daskarewa shi ne yadda lokacin da kuke son shi ya kasance. Gishiri za su yi wa dan kasuwa mafi muni-lokacin farin ciki, yayin da kankara za ta kara da dan kadan, amma samun karin rubutun ruwa. Ina so in yi amfani da hade.

Kuna iya amfani da kowane nau'in 'ya'yan itace mai laushi wanda kake so, irin su berries, ayaba, kofaye ko kwakwalwa, melons, har ma da inabi, da kuma puree kuma ku san cewa zaka iya ƙara dan karin' ya'yan itace ko kankara don yalwata shi, ko kadan madara don fitar da bakin ciki.

02 na 06

Blueberry da Kwakwa Milk Smoothie

Ya sanya 2 smoothies

Kuna iya amfani da duk abin da kuke so, wanda ya sa wannan girke-girke ya kama bayan da Berry ke kawo balaguro a lokacin rani.

• 1½ kofuna waɗanda blueberries
• ½ kofin unsweetened madara madara
• ½ kofin ice cubes
• 2 teaspoons zuma
• 1 teaspoon sabo ne lemun tsami

1. Sanya berries, kwakwa madara, gishiri kankara, zuma da ruwan 'ya'yan lemun tsami a cikin wani zane. Yi amfani da shi a wasu lokuta, to, puree har sai ya zama santsi.
2. Zuba cikin tabarau da kuma bauta.

03 na 06

Strawberry Banana Orange Smoothie

Ya sanya 2 smoothies

Wannan dan jariri ne da kuma masu jin dadin jama'a. Zaka iya amfani da raspberries ko blueberries maimakon strawberries.

• 1 kofin sabo ne strawberries
• 1 banana, daskararre, sliced ​​cikin chunks
• 1 teaspoon zuma, ko dandana
• ½ kofin orange ruwan 'ya'yan itace, zai fi dacewa sabo
• 1 kofin ice cubes

1. Sanya strawberries, banana, zuma, ruwan 'ya'yan itace orange da kankara a cikin wani abun ciki. Yi amfani da shi a wasu lokuta, to, puree har sai rubutun da kake so.
2. Zuba cikin tabarau da kuma bauta.

04 na 06

Banana Avocado Smoothie

Ya sanya 2 smoothies

Idan ba ka yi kokarin avocado ba a cikin sashin lafiya, ya kamata ka! Avocados ne ainihin 'ya'yan itace, saboda haka yana sa hankali fiye da yadda kake tunani. Kuma suna da kyau sosai a cikin layi da kuma tsami, rubutun wannan smoothie yana rayuwa har zuwa sunansa.

• 1 banana, daskararre, sliced ​​cikin chunks
• ½ avocado, yanke zuwa chunks
• ½ kofin unsweetened madara madara
• 1 kofin madara
• 2 teaspoons zuma, ko dandana
• ½ kofin ice cubes

1. Sanya banana, avocados, madara mai naman alade, madara, zuma, da kankara a cikin wani abun ciki. Yi amfani da shi a wasu lokuta, to, puree har sai rubutun da kake so.
2. Zuba cikin tabarau da kuma bauta.

05 na 06

Berry Banana Smoothie

Ya sanya 2 smoothies

Idan kun yi amfani da dukkan 'ya'yan itace da aka daskarewa za ku sami santsi mai haske - wasu' ya'yan itace da aka daskarewa zasu ba ku matsakaici mai shayarwa, kuma duk 'ya'yan itace mai mahimmanci zai kasance mai haske (amma har yanzu mai gamsarwa) smoothie. Idan kayi amfani da dukkan 'ya'yan itace da aka daskarewa, tabbas za ku so ku ƙara dan karin ruwan' ya'yan itace don haka wannan cakuda zai yi sallah a cikin banda.

• Kamar yadda yake tare da dukan masu laushi, ji daɗin yin wasa tare da haɗin 'ya'yan itace.
• ½ kofin sabo ne ko kuma daskararre
• ½ kofin sabo iri-iri ko sanyi
• ½ banana, sabo ne ko daskararre, sliced ​​cikin chunks
• 1 teaspoon 'ya'yan itace kare, irin su rasberi, strawberry ko gauraye Berry
• 1 kofin crushed ice
• ½ zuwa ¾ kofin Berry ruwan 'ya'yan itace

1. Sanya da strawberries, blueberries, banana, tsirrai, kankara da kuma 1/2 kofin Berry ruwan 'ya'yan itace a cikin wani blender. Sanya wasu 'yan lokutan, to, puree har sai rubutun da ake so, ƙara karin ruwan inabin idan ana so.
2. Zuba cikin tabarau da kuma bauta.

06 na 06

Cakulan, Banana da Manyan Butter Smoothie

Ya sanya 2 smoothies

Idan gishiri na gurasar saar Reese ta zama abin sha shi ne abin da zai dandana kamar. Zaka iya amfani da cire vanilla maimakon cakulan, amma yana ƙara cewa karin dashi na cakulan fabulousness.

• 1 banana, daskararre, sliced ​​cikin chunks
• 1 kofin dukan madara
• 2 tablespoons m gyada man shanu
• 2 tablespoons cakulan syrup
• ½ teaspoon cakulan cire
• 1 kofin ice cubes

1. Sanya banana, madara, man shanu, cakulan cakulan, cakulan cakulan da kankara a cikin zub da jini. Yi amfani da shi a wasu lokuta, to, puree har sai rubutun da kake so.
2. Zuba cikin tabarau da kuma bauta.