Smoothie na Orange Mango farfadowa da na'ura don Taimaka muku Fara Safiya Kamar Dan Olympia

Wadatacce

• Girke -girke na Mango Smoothie Anyi shi da Madarar Almond
• Bita don

Godiya ga dogayen horon horo waɗanda suka juya zuwa dogon dare (da faɗakarwa da wuri washegari don sake yin ta gabaɗaya), ƙwararrun ƙwararrun ƴan wasan mata da ke shiga gasar Olympics ta lokacin sanyi ta 2018 a Pyeongchang sun san yadda mahimmancin murmurewa mai kyau yake da nasara. Anan ne wurin cin abinci mai dacewa kuma, musamman musamman, abinci kafin da bayan motsa jiki ya shigo.

Smoothies hanya ce mai gwadawa da gaskiya don ƙosar da jikin ku tare da carbs da furotin da ake buƙata don murmurewa bayan motsa jiki mai wahala, kuma da sa'a ba kwa buƙatar zama ɗan wasan Olympian don girbar waɗancan ladan. Ko da a matsayin ɗan adam kawai (wanda aka fi sani da jarumin karshen mako da ɗan wasa na yau da kullun), zaku iya cin abinci kamar skiers, skaters, da bobsledders da kuka fi so tare da wannan girke-girke na orange da mango smoothie wanda masanin abinci mai rijista Natalie Rizzo ya kirkira.

An ƙera shi tare da horar da yanayin hunturu a hankali, wannan gauraya ta citrusy tana cike da bitamin C, yana sa ya zama mai girma don yaƙi da hanci mai tashi daga duk waɗannan lokutan safiya da kuma zaman motsa jiki na germy. A zahiri, horo mai ƙarfi na iya kawo cikas ga tsarin garkuwar jikin ku, don haka ko kuna shirye don wasannin ko kuma kawai kuna shirye don aji na HIIT, zaku so wannan mangoro (60mg na bitamin C) da orange (kusan 50mg) ), in ji Rizzo.

Abin da ya fi haka, za ku ɗiba gram 12 na furotin (mahimmanci don dawo da tsoka don ku iya dawowa kan ɗakin horo da sauri) mafi yawa daga tsaba na hemp da yogurt Girkanci. Madarar almond ɗin da ba ta da daɗi kuma tana ƙara taɓawa mai daɗi ga mai daɗi, daɗin ɗanɗano na wurare masu zafi ba tare da ƙara sukari ba.

Girke -girke na Mango Smoothie Anyi shi da Madarar Almond

Yana yin santsi 1 12-ounce

Sinadaran

• 1 kofin madarar goro mara dadi (kamar Blue Diamond Almond Breeze Unsweetened Vanilla Almondmilk)
• 1 kofin mangoro daskararre
• 1 karamin mandarin orange, peeled (kusan 1/3 kofin)
• 1/4 kofin 2% bayyanan yogurt Greek
• 1 teaspoon hemp tsaba
• 1 tablespoon hatsin da aka saba da shi
• 1 teaspoon agave ko zuma

Hanyoyi

1. Ƙara madarar almond, mangoro, lemu, yogurt, tsinken hemp, hatsi, da agave a blender. Haɗa har sai da santsi.

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