5 Dumi Dumi Girke-girke Smoothie na hunturu don dumama sanyi safiya

Wadatacce

• Ayaba Chocolate da Oatmeal Warm Winter Smoothie Recipe
• Karin Dumi, Girke-girke na Smoothie na hunturu
• Bita don

Idan ra'ayin santsi mai sanyin kankara a sanyin safiya yana jin daɗi a gare ku, ba ku kaɗai ba ne. Wucewa kan riƙe kofin daskarewa lokacin da hannayenku suka riga da ƙanƙara na iya nufin kun tsallake kan saɓanin da kuka saba. Amma godiya ga sabon yanayin abinci mai lafiya da ke bugun intanet, ba kwa buƙatar jira har sai bazara don jin daɗin abinci mai gina jiki.

Shiga: santsi mai sanyin hunturu. Sauti mai ban mamaki, eh, amma ba da ra'ayi harbi (ko yakamata mu ce "slurp"?) Kuma tabbas za ku zama masu tuba.

Smoothies mara ƙanƙara da aka yi tare da ɗaki-zafi ko kayan ɗumi suna yin babban smoothies na hunturu, kuma ruwan zafi yana ɗaukar su cikin sabon yanayin abinci mai gina jiki. Bonus: Babu damuwa game da rikice -rikice mai narkewa saboda kun ɗauki lokaci mai tsawo don ɗaukar cikakken hoto. (Ka yarda da shi; kun kasance a wurin, masu ba da abinci mai santsi da acaí!)

Da yake magana game da hotuna, ku tuna cewa ba tare da kankara don ƙara kauri ba, sanyi mai sanyi, dumi mai dumi zai kasance a gefen sirara kuma duk wani babban kwanon santsi mai nauyi na iya nutsewa zuwa ƙasa. Don haka idan kuna zuwa harbin cancantar Insta, tsaya tare da abubuwa masu haske kamar hatsi da flakes na kwakwa. (Kuma a nan shine sirrin da za a shirya smoothies da ba sa tsotsa.)

Warningaya daga cikin manyan gargadin aminci kafin ku yi tsalle akan yanayin sanyin sanyin hunturu: Steam wanda ruwan tafasa ke haifarwa na iya haifar da matsin lamba da haifar da murfin mahaɗin ku ya fashe (!) Zan so in sake nazarin waɗannan abubuwan haɗin gwanon don guje wa konewa ko fashe gilashi.

• Yi amfani da ruwa mai ɗumi (ba zafi) idan kuna son ku iya haɗa komai cikin sauri.
• Idan kun fi son smoothie ɗinku ya yi zafi da gaske, da farko ku ƙona ruwan daban. Sannan ku haɗa ƙaramin adadin ruwan mai ɗumi tare da ɗan ƙaramin ruwan sanyi a cikin mahaɗin tare da haɗa-ins-kawai don taimakawa tsarkake sinadarai masu ƙarfi-sannan kuma ƙara sauran ruwan zafi zuwa kofin ku ko kwano bayan an gauraya smoothie.(Mai Alaƙa: Mafi Kyawun Gurasar 10 don Masu Haɗawa, A cewar Abincin Lafiya)
• Har yanzu tsoro? Yi amfani da injin nutsewa, wanda zaku iya nutsewa cikin aminci cikin kwano ko saucepan.

Ayaba Chocolate da Oatmeal Warm Winter Smoothie Recipe

Wannan smoothie mai dumin sanyi shine hanya mai daɗi don fara safiya mai ƙarfi tare da ma'auni mai kyau na furotin da hadaddun carbohydrates. Bincike ya nuna cewa tryptophan da bitamin B6 a cikin ayaba da hatsi na iya taimakawa wajen samar da ingantaccen yanayin samar da serotonin mai sarrafa yanayi, wanda zai kiyaye ku a hanya don babban rana duk da yanayi mai ban tsoro.

Sinadaran

• 1 kofin unsweetened almond ko kwakwa madara (ko sauran madara zabi)
• 1 ounce ruwan sanyi
• 1 foda furotin foda
• 1/4 kofin birgima oats
• 1 cokali na koko foda
• Ayaba matsakaici 1, yankakken
• 1/4 teaspoon cire vanilla
• 1 kwanan wata Medjool

Hanyoyi

1. A cikin karamin saucepan (ko microwave), zafi madarar almond zuwa zafin da ake so. Ajiye.
2. Mix 2 oz na madarar almond mai zafi tare da ruwan sanyi kuma ƙara zuwa blender. Ƙara sauran sinadaran da kuma haɗuwa har sai da santsi.
3. Zuba madara mai zafi akan santsi da motsawa tare da cokali.
4. Zuba smoothie cikin gilashi ko kwano. Yi ado da hatsi, koko foda, ko wasu abubuwan da ake so.

Hakanan zaka iya amfani da kofi azaman ruwan zafi ko ƙara harbi na espresso don smoothie na kofi wanda zai ba ku jolt na maganin kafeyin. Ba mai son furotin foda ba? Gwada tofu na siliki don wadataccen kayan kwalliya. Musanya hatsi don tsaba na chia, kwayoyi, flaxseed, ko hempseed don karkatarwa. Haɗa kabewa mai tsafta ko kabewa hanya ce mai wayo da lafiya don ƙaurin santsi.

Bayanin abinci mai gina jiki (ta hanyar USDA Supertracker): adadin kuzari 369, furotin 27g, kitse 7g (mai kitse 2g), carb 56g, fiber 7g, sukari 21g (daga asalin halitta), 292mg sodium

Karin Dumi, Girke-girke na Smoothie na hunturu

Oats da Chocolate Hot Winter Smoothie

Yana ɗaukar sinadarai masu sauƙi guda shida kawai don busa wannan Oats da Chocolate Hot Smoothie daga Wurin Wuri Mai Tsarki. Yin abin da babu kiwo? Nemi vegan duhu cakulan kuma wannan santsi na hunturu shine vegan dari bisa ɗari. (Masu Alaka: Masu Horar da Ganyayyaki 7 Suna Raba Yadda Suke Fuka don Koda Mafi Tsarukan Aiki)

Dumi Apple Pie Smoothie

Wannan Dumi Dumi na Apple Pie Smoothie daga The Iron Kuna da duk ɗanɗanon tsoho, kek apple kek na gida - ban da wahalar yin burodi. Bugu da ƙari, tunda wannan smoothie na hunturu yana da adadin kuzari 124 kawai a kowace hidima, sai mu ce, me zai hana a ninka shi ninki biyu?

Wintry Warm Banana Smoothie

Kamar yadda aka ambata, tryptophan da bitamin B6 a cikin ayaba suna taimakawa wajen haɓaka samar da serotonin a jikin ku. Wannan 'ya'yan itacen, gami da dabino da walnuts, suna taimakawa Tsabtataccen Abincin Wintry Warm Banana Smoothie ɗanɗano kama da burodin ayaba-da-tanda.

Apple cider Smoothie

Sha'awar lafiya hanyar detox (wanda baya gulping saukar da apple cider vinegar concoction)? Wannan Apple Cider Smoothie daga Jesse Lane Wellness yana ɗaukar tan na fiber, baƙin ƙarfe, da antioxidants-godiya ga kayan abinci kamar sabbin apples da alayyafo.

Bita don