Ayikho ibhulakufesi ewusizo kakhulu kune-smoothies nge-oatmeal. Okokuqala, lesi siqalo sosuku sinikeza amandla kuzo zonke izimpumelelo zesikhathi esizayo; okwesibili, i-oatmeal smoothies isebenze ukugaya futhi yenza isisu sakho sokugaya sisebenze ngokwengeziwe ngokunembile nangesibindi, futhi okwesithathu, sinambitha kakhulu futhi sinelisekile.
Ama-smoothie nge-banana ne-porridge
Izithako:
- i-yoghurt - 250 ml;
- ubisi - 250 ml;
- oatmeal - 1/4 st.;
- ibhanana - isiqephu 1;
- ibhotela le-peanut - ukunambitha.
Ukulungiselela
I-Banana ihlanzwa futhi iqhwa ku-container ekhethekile amahora angu-6-8. Ibhanana elihlutshiwe ligcwele ubisi ne-yogurt, sifaka i-oatmeal kanye ne-bhotela le-peanut ukuze ubumnandi. Sishaya i-bananas smoothie nge-oatmeal kuze kube yilapho ishelele futhi isiphuze.
Iresiphi ye-smoothies nge-strawberry kanye ne-oatmeal
Izithako:
- ubisi - into eyodwa;
- ama-flame oatmeal - 1/4;
- ibhanana - izingcezu eziyi-1/2;
- ama-strawberries afriziwe - izingcezu ezingu-8-10;
- uju - 1 tbsp. isipuni.
Ukulungiselela
I-Banana enqanyuliwe bese efakwa ku-blender bowl, kanye nobisi, ama-strawberries noju, njenge-sweetener. Hlanganisa zonke izithako kuze kube sebushelelezi futhi unikeze zibe izibuko.
I-Smoothies yokudla kwasekuseni nge-oatmeal ne-yogurt
Izithako:
- ama-flame oatmeal - 1/4;
- Imbewu ye-Chia (ozikhethela) - 1 1/2 tsp.
- ubisi - ikhulu leminyaka;
- igranate ijusi - 1/2 st.;
- kefir - 1/4 kwekhulu;
- i-ayisikhilimu iqhwa - into engu-1;
- i-vanilla itholakala - 1/2 tsp;
- uju - ukunambitha.
Ukulungiselela
Izinhlamvu ze-oatmeal kanye ne-chia zishaywa ngotshani zibe yi-blender efulawa. Gcwalisa i-oatmeal nobisi, engeza i-kefir ne-blueberries, emva kwalokho siphinde sashaya zonke izithako ndawonye. Zama isiphuzo esenziwe ngomumo futhi wengeze noma iyiphi i-sweetener ekhethiwe kumnandi wakho. Nciphisa i-smoothies ngejomegranate ijusi , engeza i-vanilla okukhiphayo kanye nesiqandisisi amahora amane, ukuze imbewu ne-oat flakes zivuvuke.
Ama-smoothie ane-cottage shizi kanye ne-oatmeal
Izithako:
- ama-flame oatmeal - 1/4;
- i-cottage shiese - isigamu sekhulu;
- ama-peaches - into engu-1;
- ice - isigamu sekhulu;
- i-apula ijusi - isigamu sekhulu;
- uju - ukunambitha.
Ukulungiselela
Ama-oat flakes ashintshiwe abe ufulawa usebenzisa i-blender enamandla noma i-coffee grinder. Gcwalisa ufulawa we-oat ngejusi bese ushiya ukuvuvukala imizuzu engu-10-15. Usebenzisa i-blender, shaya ingxube ye-oat ne-cottage shizi, tincetu zama-peaches aqhwaziwe, iqhwa nobusi. Ukuxuba okulungiselelwe kungadliwa ngokushesha.
Iresiphi ye-smoothies nge-oatmeal
Izithako:
- ama-flame oatmeal - 1/4;
- ubisi - into eyodwa;
- i-yoghurt - 1/4 yekhulu leminyaka;
- iphayinaphu yamathinini - into engu-1;
- i-vanilla itholakala - 1/2 tsp;
- uju - ukunambitha.
Ukulungiselela
Siphendula ama-oat flakes zibe ufulawa futhi sithule ufulawa kalula ngobisi olufudumele. Silinde kuze kube yilapho ubisi luhlile ngokuphelele, kanye nokuvuvukala kwe-oatmeal. Manje engeza ingxube yamapinaphile ne yogurt, khona-ke ungakwazi ukuthulula amanzi amancane kakhukhunathi, uma ekhona, atholakala edolobheni lakho. Okulandelayo, kufanele nje ujezise konke kuze kube sezingeni elifunayo lobushelelezi bese wengeza i-vanilla encane noju.
Ama-smoothie ane-oatmeal nama-cherry
Izithako:
- ama-flame oatmeal - 1/4;
- ubisi - izinto ezingu-3/4;
- i-cherry juice - 1/2 tbsp .;
- I-yogurt yesiGreki - 1/4 yento;
- cherry efriziwe - into engu-1;
- I-vanilla - ukunambitha;
- uju - ukunambitha.
Ukulungiselela
Hlanganisa ama-oat flakes ibe ufulawa bese uwahambisa ngejusi nobisi. Nalapha, bhidliza bonke ndawonye, uqinisekise ukuthi ufulawa oatmeal awusithathi izinkuni. Manje shiya i-oatmeal ukuvuvukala imizuzu engu-20-30, ungakwazi ngisho nokufudumala ingxube emayini ye-microwave, ukuze ufulawa uphuthume ngokushesha umswakama. Manje ingxube ingafakwa ukunambitha i-vanilla ngendlela ehlanzekile, noma i-vanilla ushukela noma ikhishwe. Okulandelayo, faka i-sweetener ekhethiwe, i- yogurt yamaGreki nama-cherries. Sithuthukisa ama-smoothies ngesikhathi sokugcina futhi sithela ngezibuko.
Isiphuzo singadliwa masinyane emva kokupheka, singagcinwa esiqandisini izinsuku ezingu-2-3, futhi ungafisa amafomu akhethekile bese udla njenge-ayisikhilimu.