5 Zaƙi Mai daɗi tare da Boyayyen Ganye

Wadatacce

• Honeydew, Mint, da Baby Bok Choy Smoothie
• Pear, Berry, da Baby Swiss
• Chard Smoothie
• Baby Kale Piña Colada Smoothie
• Ƙarshen karin kumallo Smoothie
• Mint Chocolate Chip Smoothie
• Bita don

Kuna samu: Ya kamata ku ci ƙarin ganye masu ganye. Suna cike da bitamin da ma'adanai, suna amfana kowane tantanin halitta a jikinka, suna tsoratar da cututtuka daga ko da tunanin cutar da kai, na iya sa ka ƙarami, kuma suna da ƙarancin kalori.

Amma yarinya za ta iya cin salati da ganye da tsiran alade da yawa, kuma kwakwalwan Kale na gida na iya zama da wahala a kammala. Don haka ku ɗanɗana wasu ganyayyaki a cikin girke -girkenku kuma ku yi daɗin kale smoothie ko makamancin haka.

Haƙiƙa-sirrin shine amfani da ganyen jariri, wanda ke da duk abubuwan gina jiki na takwarorinsu na manya amma tare da laushi da ɗanɗano. Tun da su ma suna yin kyau sosai, waɗannan girke -girke suna aiki tare da kowane haɗin ganyen jariri, don haka gwadawa kuma ku yi nishaɗi. Za ku sami rabin zuwa cikakkiyar cikon kayan lambu a cikin kowane santsi-ba tare da ma ɗanɗana su ba!

Honeydew, Mint, da Baby Bok Choy Smoothie

Ƙarfin ɗanɗano na mint yana rufe ƙanshin ɗan bok choy, wanda ke haifar da ƙanƙara mai daɗi, mai daɗi mai daɗi tare da ɗanɗano mai ɗanɗano.

Yana hidima: 1

Sinadaran:

2 kofuna waɗanda daskararre cubed honeydew

6 ganyen mint

1 cushe kofin baby bok choy

1 zuwa 1 1/2 kofuna waɗanda aka tace ruwan sanyi (fara da 1 kofin kuma ƙara ƙarin idan kun fi son smoothie mai bakin ciki)

1 tablespoon hemp furotin foda (na zaɓi)

Kwatance:

Hada dukkan abubuwan da ke cikin blender da gauraya har sai da santsi.

Sakamakon abinci mai gina jiki ta kowace hidima: 162 adadin kuzari, 1.5g mai (0g cikakken), 35g carbs, 6g gina jiki, 6g fiber, 116mg sodium.

Pear, Berry, da Baby Swiss

Chard Smoothie

Idan ba ku son ayaba ko avocado, pears na iya yin santsi mai santsi mai kauri, da ƙarin tsaba na chia (waɗanda suka zama gelatinous a cikin ruwa) a nan suna sa rubutun ya fi gamsuwa.

Yana hidima: 2

Sinadaran:

1 babba ko 2 ƙananan pears cikakke, cored da yankakken

1 kunshin kunshin kofin jaririn Swiss chard

1 kofin madarar almond marar daɗi

1/2 kofin daskararre berries (kamar blueberries, raspberries, da blackberries)

1/2 tablespoon chia tsaba

1 tablespoon hemp foda (na zaɓi)

Kwatance:

Hada dukkan sinadaran a cikin wani blender da gauraya har sai da santsi.

Sakamakon abinci mai gina jiki ta kowace hidima: 127 adadin kuzari, 3g mai (0g cikakken), 24g carbs, 3.5g gina jiki, 7g fiber, 130mg sodium.

Baby Kale Piña Colada Smoothie

Wannan koren koren smoothie mai ɗanɗano yana ɗanɗano kamar abin sha na wurare masu zafi amma ya fi kyau ga jikin ku godiya ga ƙarin abubuwan gina jiki kuma ba komai-amma-na halitta sugars don ƙarancin kalori. Idan bayan 5 na yamma ne, ci gaba da ƙara harbin rum idan kuna so.

Yana hidima: 2

Sinadaran:

2 kofuna na baby Kale

2 1/2 kofin yankakken abarba daskararre mara dadi

2 tsaba chia tsaba

Kofuna 3 madarar kwakwa mara dadi (kamar So Delicious) ko ruwan kwakwa (madarar kwakwa za ta yi smoothie mai kauri)

1/2 kofin kwakwalwan kwakwa ko flakes (na zaɓi)

Kwatance:

Hada dukkan abubuwan da ke cikin blender da gauraya har sai da santsi.

Makin abinci mai gina jiki a kowane sashe (wanda aka yi da madarar kwakwa): 293 adadin kuzari, 11g mai (6.5g cikakken), 50g carbs, 5g protein, 9g fiber, 55mg sodium

Ƙarshen karin kumallo Smoothie

Cikakke da safe lokacin da kuke buƙatar ƙarin haɓakawa, wannan kauri, abin sha na banana yana alfahari da bitamin, ma'adanai, da mai mai lafiya daga duk samfuran.

Yana hidima: 2

Sinadaran:

1 banana

1 avocado

1 kofin daskararre blueberries, da ƙari don ado (na zaɓi)

1/2 peeled kokwamba

1 tablespoon hemp foda (na zaɓi)

1 kofin madarar almond marar daɗi

1 dash kirfa

1 teaspoon cire vanilla

2 kofuna waɗanda cushe alayyafo jariri

Kwatance:

Hada dukkan abubuwan da ke cikin blender da gauraya har sai da santsi. Yi ado tare da ƙarin daskararre blueberries, idan ana so.

Makin abinci mai gina jiki a kowane sashe: 306 adadin kuzari, 17g mai (2g cikakken), 37g carbs, 6g gina jiki, 13.5g fiber, 137mg sodium.

Mint Chocolate Chip Smoothie

Anan akwai mai daɗi da ƙoshin lafiya ga masoyan cakulan guntun ice cream. Mai wadata da kauri godiya ga avocado, launin launi mai launin koren jariri kawai yana sa ya zama kamar ƙaramin minty, da cacao nibs-cakulan a cikin mafi tsarkin sa-suna ba da wannan ɓacin ran da kuke so.

Yana hidima: 2

Sinadaran:

4 tablespoons hemp foda (na zaɓi)

Kofuna 2 na kayan lambu

10 zuwa 12 ganyen mint

2 teaspoons tsantsa vanilla

2 kofuna waɗanda almond ko soya madara

Danyen zuma cokali 2

1/2 avocado

2 cokali danyen cacao nibs

Kwatance:

Hada sinadaran bakwai na farko a cikin blender kuma a gauraya har sai sun yi laushi. Ƙara niba cacao kuma gauraya don wani 10 zuwa 15 seconds har sai sun kasance cikin kankanin guda.

Sakamakon abinci mai gina jiki ta kowace hidima: Kalori 338, 18g mai (4.5g cike), carb 34g, furotin 11g, fiber 12g, 192mg sodium

Bita don