Sonke sifuna ukutya okusempilweni—kodwa ngubani onexesha? Uyenza. Ukusuka kwiqunube lesmoothies ukuya kwiprotein shakes ukuya kwisitya se-aca, ukusela isidlo sakho sakusasa yindlela ekhawulezayo nelula yokunyusa iziqhamo zakho kunye nokubalwa kweveggie imini ngaphandle kokuxambulisana kakhulu. Ayisiyonto i-smoothies kuphela eyoyikisayo ukwenza ukuba ube namandla kwinto yokuqala kusasa (ngubani ofuna icaffeine?), Kodwa ikwayeyona nto iphambili. isidlo sasemva kokujima . Khetha nje izithako ozithandayo, zinike i-whirl kwi-blender yakho kunye ne-ta-da. Nazi iiresiphi ezingama-31 ezilula, ezisempilweni zesmoothie ekufanele ukuba uphume kuzo ebhedini.
EZIXHELEKILEYO: I-10 Keto Smoothies Ezenza isidlo sakusasa sibe yimpepho
Ezona Recipes ezilula, ezisempilweni zeSmoothie
UErin McDowell1. I-Smoothie eluhlaza kunye neAvocado kunye neApile
Fumana iivithamini kunye neeminerali zakho ngaphandle kokuqaphela ngokwenene. Ibhanana, amanzi ekhokhonathi kunye nobusi bongeza ubumnandi kule ndlu yamandla enesondlo ebiza iikomityi ezintathu zesipinatshi, iavokhado epheleleyo kunye noMakhulu Smith omnye. Yongeza imbewu ye-chia yokukrala kwaye njenge-thickener.
Fumana iresiphi
Ipleyiti ecocekileyo2. Gwyneth Paltrow’s Blueberry Cauliflower Smoothie
Yhoo, besingenalo nofifi lokuba ikholiflower ingajongeka intle ngolu hlobo. Kuthatha indawo yebhanana, ukwenza i-smoothie igcwalise i-carbs kunye neswekile. Fumana ulusu lwesimo sosaziwayo kwi-antioxidant-rich blueberries, protein from almond butter, lightness from fresh lime kunye nepinch yobumnandi obusuka kubisi lwealmond kunye nomhla onqunqiweyo.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell3. I-Peanut Butter Cup enetyuwa eSmoothie
Isidlo sakusasa? Ungakhathazeki xa sisenza. Ziphathe ngebhotolo ye-peanut kunye ne-banana mash-up egalelwe umgubo wekoko kunye ne-vanilla yobisi lwe-almond. Yongeza i-scoop ye-whey protein powder ukuze uqiniseke ukuba awukhangeli i-snack kwiyure. Siyiphakamisa yethu ngekakhukhunathi ekhutshiweyo kunye netyuwa yolwandle enqabileyo.
Fumana iresiphi
Kerri Axelrod4. Umatshini oLuhlaza oSmoothie Bowl
Akukho mququ? Akhongxaki. Gcoba ibhlog yezempilo kaKerri Axelrod kusasa ngemizuzu engaphantsi kwe-15. Ikwabandakanya i-maca powder, i-booster yamandla eyenziwe kwingcambu ye-maca yasePeru. (Abathandi beti eluhlaza, ziveni nikhululekile ukuba niphambane ne matcha.)
Fumana iresiphi
UErin McDowell5. I-Blueberry Ginger Smoothie
Asinako ukufumana okwaneleyo kwesi siqholo, ingcambu eyomeleza ukhuseleko. Emva kwe-spin kwi-blender eneeblueberries, ubisi lwekhokhonathi, iyogathi yekhokhonathi kunye nobusi, iyancibilika kwaye iba tangy. Siza kuthatha ezethu kunye nothuli olongezelelweyo lwesinamoni.
Fumana iresiphi
Ii-Superfoods eziluhlaza6. I-Juicy Green Pineapple Smoothie kunye neMint, Basil kunye ne-Spirulina
Uyibonile i-spirulina kwimenyu kuyo yonke ibha yejusi emnandi, kodwa yintoni na? Yi algae eluhlaza okwesibhakabhaka egcwele iprotheyini, intsimbi, iB12, i-beta-carotene, i-iodine kunye nokunye okuninzi umqeqeshi wakho anokuba nengqondo malunga nayo. Musa ukukhathazeka ukukhahlela i-lime-vele uphonsa yonke into kwi-blender, imbewu kunye nayo yonke into, a la Reese Witherspoon.
Fumana iresiphi
Alena Haurylik/Coconuts kunye neeKettlebells7. Raspberry-Coconut Smoothie Bowl kunye Collagen
Isidlo sakusasa sakho, usuku lwe-spa lweenwele zakho, ulusu kunye nezinzipho. I-scoop ye-powder collagen peptides inokunceda ukunciphisa imibimbi kunye nokuvuvukala. Ngcono nangakumbi, unokuyongeza ngaso nasiphi na isiqhamo okanye amasuntswana arhabaxa oyifunayo. (Sithanda iziqhamo zedragons ezisikiweyo, iiwalnuts ezinqunqiweyo kunye neeflakes zekhokhonathi.) Ngaba siye sakhankanya ukuba kuya kukuthatha imizuzu emihlanu kuphela ukwenza?
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell8. I-Triple-Berry Smoothie Bowl
Phakama kwaye ukhanye ngeli nani lidlamkileyo elinenkwenkwana ezuba, amaqunube kunye namaqunube. Kulula njengokongeza i-yogurt yesiGrike (yay, iprotheni) kunye neqhwa kunye nokudibanisa. Yiphakamise ngegranola oyithandayo, iimbewu zeflakisi okanye amaqunube ongezelelweyo.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell9. Avocado Power Breakfast Smoothie
Le gem enezithako ezintlanu ayinangqondo kuba igcwele iikomityi ezimbini zesipinatshi somntwana, iparsley eninzi kunye nesiqingatha seeavokhado. Ubumnandi bayo buvela kwiphayinaphu elinqunqiweyo kunye neagave. Molo ngenene.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell10. Isitya seSmoothie esiluhlaza
Ngaba akamhle? Yila i-cereal yomxube webhanana, isipinatshi, iavokhado, iapile kunye nobisi lwealmond. Ungayongeza ngayo nantoni na onayo, kodwa siyayithanda inkangeleko yekhokhonathi egcadiweyo, amandongomane e-macadamia kunye namaqunube e-goji, agcwele i-amino acids kwaye ebesetyenziswa kumayeza esintu amaTshayina amawaka eminyaka.
Fumana iresiphi
Ifoto: Liz Andrew/Styling: Erin McDowell11. I-Vanilla-Oat Smoothie Bowl
Ukuba isitya esineswekile se-oatmeal esheshayo sesinye seendlela zakho zokuhamba, cinga le remix enempilo. I-oats esongiweyo idityaniswe nebhanana, iyogathi yamaGrike, ubisi lwe-almond, i-vanilla kunye nesinamon, kunye ne-tad yeswekile ye-turbinado. Phezulu nge-cocoa nibs ukuze ugqibe ukugqiba.
Fumana iresiphi
Ndityise Phoebe 12. I-Hibiscus Ginger Zucchini Smoothies
Hlanganisa i-tart, i-hibiscus enevumba elimnandi kunye ne-raspberries efriziwe, i-zucchini kunye ne-chunk enzima yejinja. Ukuba imnandi kakhulu kwincasa yakho, yongeza ibhanana okanye ithontsi lobusi. Phezulu nge-pollen yeenyosi, amantongomane anqunqiweyo kunye nantoni na enye into enqwenelwa yintliziyo yakho.
ICotter Crunch 13. Coconut Creamy Spirulina Superfood Smoothie
Awunakuze ucinge ukusebenzisa i-cardamom, isiraphu yemaple okanye ijinja egayiweyo kwisidlo sakho sakusasa, kodwa xa sele uyenzile awuyi kubuya umva. Intsonkothile kodwa ilungelelene neavocado enebhotolo kunye neorenji eneasidi. Kwaye ngelixa unokufuna ukusika iikona ngomboniso ukuba usela le solo, ukubekwa okuncinci kunye nokujikeleza kuyenza ifanele uthando lwe-Instagram.
Ukuphila Okucocekileyo kukaLexi 14. I-Açai Smoothie Bowl
Dibana ne-açai, eyona nto iphambili yokutya okumnandi phaya. La maqunube aseMzantsi Melika agcwele ifayibha, iiprotheyini, i-antioxidants, amafutha anempilo kunye nazo zonke iivithamini kunye nezondlo. Khangela ipakethe engenaswekile kwicandelo leziqhamo ezikhenkcezisiweyo kwivenkile yakho enkulu. Igranola eyongezelelweyo, nceda.
IYum yeCarb ephantsi 15. I-Keto Smoothie eluhlaza
I-Mint, i-cilantro kunye nejusi yekalika yenza oku ngaphaya kokuhlaziya. Iresiphi ibiza ubisi lwekhokhonathi olunamafutha agcweleyo, olulayishwe ngamafutha e-acid-chain-chain fatty acids aqhekeka ngokukhawuleza ukunika amandla ngokukhawuleza. Ukuba u-keto, sebenzisa i-low-carb sugar substitute endaweni yobusi okanye iswekile.
Isiqingatha esiBaked Harvest 16. IMango Spinatshi Smoothie
Isiqhamo somdla. Inyama yeKhokhonathi. Imango entsha. Molo, ukubaleka kweTropiki ngeglasi. Iresiphi ibandakanya umgubo we-maca, kodwa ukuba ukwi-pinch, i-ginseng okanye i-cocoa ekrwada sebenza nayo.
Ikhitshi lamabhongo 17. Green Goddess Smoothie
Izithako ezintandathu. Iblender enye. Zonke i-potassium kunye ne-omega-3s. Kwakhona kutyebile ngefiber-sithetha ngaphezu kwe-9 grams ngeglasi-kunye ne-gluten. Khetha uhlobo lweapile eliswiti oza kulisebenzisa, njengeHoneycrisp okanye iGala.
Pheka Yitya iPaleo 18. Ithanga Coconut Smoothie
Zonke iiperks zePSL ezineswekile encinci. Kolu zuko lwasekuseni, incasa yasekwindla ivela kwipuree yethanga kunye nespice ye-pumpkin pie. Ungafaka endaweni yesinamoni kunye nejinja ukungcamla ukuba awunaso nasiphi na isiqholo sepayi esandleni.
Ii-Peas ezimnandi kunye neSafron 19. I-Blueberry Coconut Water Smoothie
Ngaba ulungele ukuphumelela kwi-flaxseeds kunye ne-chia? Ngena intliziyo hemp . Ziyi-nutty kwaye zipakishwe ngeprotheyini (i-10 grams yokukhonza, y'all), i-magnesium, i-calcium, i-zinc kunye neetoni zamavithamini kunye nezondlo. Faka endaweni okanye wongeze nawaphi na amaqunube onawo esandleni.
Isiqingatha esiBaked Harvest 20. Imizuzu emi-2 eSmoothie eluhlaza
Kulungile, lungiselela i-hack eya kwenza iintsasa ezixakekileyo zibe yimpepho epheleleyo. Gcwalisa ibhegi yesikhenkcisi ngayo yonke imveliso yakho, umgubo weproteni, imbewu yehemp kunye nezongezo. Yigcine de ube ukulungele ukuyisebenzisa. Xa ixesha lifika, konke okufuneka ukwenze kukulahla kwaye udibanise.
Ndinike Ioveni 21. Zive-Good Pinapple Smoothie
Ukuba une-psoriasis, i-rheumatoid arthritis okanye olunye uhlobo lokudumba okungapheliyo, dibana nomnxeba wakho omtsha wokuvuka wemihla ngemihla. Isithako esiyimfihlo? I-turmeric ene-Antioxidant-rich. Yenzelwe ukuba sempilweni, kodwa asizukuxelela ukuba wongeza ukuchaphaza kwe coconut rum.
Pheka Yitya iPaleo 22. Paleo Strawberry Coconut Smoothie
Le mida ye-smoothie kwintsimi ye-milkshake, nangaphandle kobisi okanye iswekile eyongezelelweyo. Isicatshulwa seVanila kunye nobisi lwekhokhonathi luyenza ibeswiti kunye nekhrimu. Musa ukuphosa i-collagen protein powder-inwele zakho ziya kukubulela kamva.
Umbhaki omncinci 23. I-Creamy Golden Milk Smoothie
Ubisi lwegolide yenye yeendlela ze-vegan ezixabisa i-hype. I-anti-inflammatory sipper yenziwe ngobisi olungenalo ubisi, i-turmeric kunye neziqholo ezahlukeneyo ezinika umbala oqaqambileyo kunye nencasa efudumeleyo. Apha, ijusi yekarothi entsha kunye nejinja ibeke ngaphezulu.
Indlela Ukutya Okuswiti 24. Rainbow Coconut Smoothie izitya
Ubisi lwekhokhonathi kunye nenyama zidityaniswe neebhanana, ubusi kunye nembewu ye-hemp ngaphambi kokuba igqweswe ngumbala wonke, ukusuka kwi-raspberries ukuya kwi-plums. Yongeza i-sprig ye-mint entsha okanye ufefe i-coconut ekhutshiwe njenge-topper enhle.
Damn Kumnandi 25. Raspberry Sunrise Smoothie
Yenza ngathi yeyona cocktail yetequila oyithandayo. Uya kuziva ngathi usesiqithini uphunga kobu buhle bunezithako ezine. Yiya imayile eyongezelelweyo kwaye udibanise i-raspberries kunye nemango ngokwahlukileyo kwisiphumo sombala webhlokhi okanye uyilahle yonke kwi-blender kwangoko. Wenza wena.
Damn Kumnandi 26. I-Dark Cherry Smoothie Bowls
Unetshokolethi ngesidlo sakusasa. Yehlisa i-tart ye-cherries emkhenkceni, ibhotolo yamandongomane egcwele iprotein kunye nembewu ye-chia ekrunekileyo kwimizuzu nje eli-10. Yinxibe ngegranola, iialmondi ezishiyiweyo kunye neeqhekeza ezininzi zetshokholethi.
Foodie Crush 27. I-Peach Pie Smoothie
Umzuzu xa iwotshi ibetha ehlotyeni, silayisha iipesika ngokungathi ngumsebenzi wethu. Gcina ezimbalwa kwesi siqalisi esimnandi ngesithako esimnandi esiyimfihlo awuyi kukwazi ukubeka umnwe wakho. (Kulungile, siza kuchitha: Sisicatshulwa se-almond.)
Foodie Crush 28. I-Açai Irharnate kunye neRaspberry Smoothie
Molo, ii-superfoods. Zisa zonke i-antioxidants, ngoncedo lwe-açai kunye nejusi yerharnati. Inxalenye engcono? Akukho mfuneko yokongeza iityhubhu zomkhenkce. Amaqunube akhenkcezisiweyo enza ismoothie ibe yiqabaka kwaye ijiyile ngokwawo.
Foodie Crush 29. Easy Mango Smoothie
Ukutya kwemizuzu emihlanu okusempilweni njengoko kukhrimu kwaye kumnandi? Singene. Phezulu iglasi yakho nge-drizzle yobusi, imbewu ye-chia okanye i-coconut shreds. Faka endaweni yobisi lwesoya, ikhokhonathi okanye ialmond ukuba ufuna ukuyenza i-vegan.
Ityuwa kunye nomoya 30. I-Kale-Strawberry Smoothie
Eyona ndlela ilungileyo yokucudisa amagqabi amaninzi aluhlaza kwiglasi yakho ngaphandle kokuba icace kakhulu. I-recipe ibiza i-kale, kodwa i-swiss chard okanye isipinatshi zinezondlo. Ukuba unxanelwe ikhefu kubisi lwe-almond, zama i-walnut endaweni yoko.
Ityuwa kunye nomoya 31. I-Cinnamon Walnut Umhla Shake Smoothie
Yenza ubisi lwakho lwe-walnut olwenzelwe ekhaya kunye neehafu ze-walnut kunye namanzi abandayo okanye wonge ixesha ngokusebenzisa ivenkile. Ngaba ufuna into eyongezelelweyo? Faka i-yogurt ye-Greek ecacileyo kunye ne-vanilla okanye i-pistachio ice cream.
Iingcebiso zokwenza iSmoothies
Ngaphambi kokuba ungcolise izandla zakho, nanga amacebiso ambalwa okudibanisa esona sidlo sakusasa simnandi okwangoku:
- I-smoothie imnandi kuphela njengemveliso eyenziwe ngayo. Ukuba i-smoothies iya kuba yinxalenye yesiqhelo yokutya kwakho, imarike yamafama okanye iziqhamo eziphilayo kunye nemifuno zingenza umahluko omkhulu.
- Musa ukusebenzisa iziqhamo ezingekavuthwa. Kuya kuba nzima ukudibanisa kwaye ibe nencasa encinci. Enyanisweni, iziqhamo ezityumkileyo, ezivuthiweyo zinokuzisa ubumnandi obuninzi kwiglasi.
- Hamba lula emkhenkceni . Kakhulu = i-smoothie ehlanjululweyo, e-slushy. Zama iziqhamo ezikhenkcezisiweyo endaweni yoko.
- Ukujiya i-smoothie, yongeza i-flaxseeds, imbewu ye-chia, ibhotela ye-nut okanye i-protein powder. Ngaphandle kwe-thickener, i-smoothie yakho inokuba nokufana okufana nejusi.
- Musa ukudibanisa kakhulu. Qiniseka ukuba ujonga ukuhambelana kwesmoothie yakho phakathi kwee-pulses ngoko kukuthanda kwakho.
- Gxuma i-smoothie kwi-blender ngaphambi kokuba ugalele ukuqinisekisa ukuba akukho ityhubhu yomkhenkce okanye iziqhamo ezinamathele ezantsi.
- Ukuba unexhala malunga ne-blender yakho elahlekelwe ngumphunga, yifudumeze ngeepulse ezimbalwa ezantsi ngaphambi kokuba unyuse isantya. Ungatyumza umkhenkce okanye iziqhamo ezikhenkcezileyo kwingxowa yeplastiki phambi kokuba udibanise.
EZIQHELEKILEYO: Ezona zidibanisi zi-3 zigqwesileyo kwiAmazon-ukusuka kuBuntu ukuya kwi-Heavy-Duty
