Green smoothies ndeyekuwedzera kune utano hwako, zvisinei kuti unofadza sei-kana kuti hauna utano-iwe watotodya. Izvi zvinosvibirira sora smoothie recipe yakaitwa nemango, jisi rearangi, bhanana uye sipinashi uye inotapira neuchi. Kana uchida kusashandisa uchi, mutezi wegave unogadzirisa zvakanaka kuti uwedzere zvishoma, asi iwe unogonawo kuwana kuti haudi chinhu kuti uite kutapira.
Zvamunoda
- 2 bhanana
- 1 guru mango (inenge imwe yekombe kana inoshandiswa mango mango cubes)
- 1 1/2 makapu juice emuorivhi
- 1 huru shoma sipinashi
- 1 chipo chepuni uchi
- 3 kusvika ku4 ice cubes
Nzira Yokuita Izvo
- Itai zvose zvinoshandiswa mu-blender uye mhepo inovhuvhuta kusvika yakasvibira.
- Wedzera zvishoma kana zvishoma mvura kuti uwane zvinoenderana nekuda kwako.
Farira tsvina yako yakachena ye smoothie yekudya kwekudya kana kudya kwakanaka, utano hwakanaka.
* Cook's Notes:
- Kana uchida kusashandisa uchi, mutezi wegave unogadzirisa zvakanaka kuti uite zvishoma, asi iwe unogonawo kuwana kuti iwe haudi chinhu kuti uite kuti uve wakanaka, sezvo s smoothie inove yakanaka chaizvo, inotanga ne . Mangozi ndeimwe yemichero inotapira, uye mango imwe ine 46 gramu yemashuga anowanzoitika. Nezvo izvo zvingaita sezvakaita matani eshuga, zvinowanzoitika shuga kubva muchero hazviwanzo chimwe chinhu chingava nehanya nazvo. Mamizi akazara mavitamini, zvicherwa, uye fiber, saka vane utano hwakanaka hwehuga. Yakawedzerwa shuga, inowanikwa muzvokudya zvakadai semasipi, zvinhu zvakabikwa uye zvinoshandiswa, zvinotapira zvinotapira zvisinganyanyi kukosha asi zvinotakurwa nekoriki isina chinhu.
- Kuwedzera magadhi, zvakadai sepinashiki kana kare, inzira yakanaka yekusimudzira utano hweS smoothie yako. Uye haukwanise kunyange kutora iyo nehupfumi hwechibereko, zvichiita kuti uve sarudzo huru kune vanotya vanodya.
- Kana zvichibvira, sarudza hupenyu kuti urege kuva nemishonga inopisa mishonga uye makemikari inomuka mune yako smoothie.
- Nokuda kwechibato chiduku, wedzera mbeu dzechia kana mbeu yefrikisi. Puroteni try spirulina, chlorella, nuts, kana mbeu, dzakadai samarmonds, walnuts kana bruzi nuts. Fiber uye mapuroteni zvicharamba zvichizadza kwenguva yakareba, izvo zvakanaka kana uine smoothie yebhuruki yekudya kwekudya.
Sources:
Ko shuga yakawanda sei muM Mango? Yakadzorerwa musi waDecember 5, 2016, kubva kuSFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013, April 12). Iko tsvuku yako Smoothie inofadza uye yakakosha here? Yakadzorerwa musi waDecember 5, 2016, kubva MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Zvokudya zvinyorwa - Mangos, raw. Yakadzorerwa musi waDecember 5, 2016, kubva kuUnited States Dhipatimendi Rekurima Agricultural Research Service, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09176
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 845 |
| Total Fat | 12 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 76 mg |
| Sodium | 260 mg |
| Carbohydrates | 160 g |
| Dietary Fiber | 17 g |
| Protein | 40 g |