Tose tinoda kudya zvine utano—asi ndiani ane nguva yacho? Unoita. Kubva paberry smoothies kusvika kuprotein shakes kusvika kune aca mbiya, kunwa kudya kwako kwemangwanani inzira inokurumidza, iri nyore yekukwidza muchero wako uye veggie kuverenga kwezuva pasina kupokana kwakanyanya. Haasi chete masmoothies anotyisa kuti akupe simba chinhu chekutanga mangwanani (ndiani anoda caffeine?), asi iwowo ndiwo ekupedzisira. post-workout kudya . Ingosarudza zvimisikidzo zvaunoda, zvipe mhepo mune yako blender uye ta-da. Heano 31 akareruka, ane hutano esmoothie mabikirwo akakodzera kumuka kubva pamubhedha.
RELATED: 10 Keto Smoothies Inoita Kudya Kwemangwanani Kufefetedza
Iyo Yakanyanya Nyore, Hutano Smoothie Recipes
Erin McDowell1. Green Smoothie neAvocado neApuro
Wana mavhitaminzi ako nemamineral pasina kunyatsoona. Bhanana, mvura yekokonati neuchi zvinowedzera kutapira kune iyi simba rekudya rinovaka muviri rinoda makapu matatu espinachi, avocado rese uye imwe Granny Smith. Wedzera mhodzi dzechia kuti ucheke uye semukobvu.
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Ndiro Yakachena2. Gwyneth Paltrow's Blueberry Cauliflower Smoothie
Hoo, isu takanga tisingazive kuti cauliflower yaigona kutaridzika zvakanaka. Zvinotora pamusoro pebhanana, zvichiita kuti smoothie izadze kubvisa carbs uye shuga. Wana ganda remukurumbira kubva kune-antioxidant-rich blueberries, mapuroteni kubva mualmond butter, kupenya kubva kune lime nyowani uye piniki yekutapira kubva mumukaka wearumondi uye zuva rakachekwa.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell3. Munyu Nzungu Butter Cup Smoothie
Dessert kwemangwanani? Usanetseka kana tikadaro. Zvitore kubhata renzungu nebhanana mash-up yakarungwa necocoa poda uye vanilla mukaka wearumondi. Wedzera scoop ye whey protein poda kuti uve nechokwadi chekuti hausi kutsvaga chikafu muawa. Isu tiri kuwedzera yedu nekokonati yakakanyiwa uye inoputika munyu wegungwa.
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Kerri Axelrod4. Green Machine Smoothie Bowl
Hapana tsanga? Hapana dambudziko. Whip up wellness blogger Kerri Axelrod's gem yemangwanani isingasviki maminetsi gumi nemashanu. Inosanganisirawo maca powder, simba rekusimudzira rakagadzirwa kubva kuPeruvia maca root. (Green vadikani, sunungukai kupenga nematcha futi.)
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Erin McDowell5. Blueberry Ginger Smoothie
Isu hatigone kuwana zvakaringana zveiyi inonhuhwirira, inodzivirira-inosimudzira mudzi. Mushure mekutenderera mublender neblueberries, mukaka wekokonati, kokonati yoghurt uye uchi, inonyunguduka uye inonzwa tangy. Tichatora yedu nekuwedzera huruva yesinamoni.
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Rawsome Superfoods6. Juicy Green Pineapple Smoothie neMint, Basil uye Spirulina
Iwe wakaona spirulina pane menyu pane yega yega yejusi bar, asi chii icho heki? Iblue-green algae yakazara neprotein, iron, B12, beta-carotene, iodine uye zvimwe zvakawanda mudzidzisi wako angave achinetseka nazvo. Usanetseka kusvina lime-ingokanda chinhu chose mu blender, mbeu uye zvose, a la Reese Witherspoon.
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Alena Haurylik/Kokonati uye Kettlebells7. Raspberry-Coconut Smoothie Bowl ine Collagen
Chikudya chemangwanani kwauri, zuva re spa rebvudzi rako, ganda uye misumari. A scoop yehupfu collagen peptides inogona kubatsira kuderedza kuunyana uye kuzvimba. Kunyangwe zvirinani, iwe unogona pamusoro payo nechero muchero kana crunchy bits zvaunoda. (Tinoda muchero weshato yakachekwa, mawalnuts akachekwa uye coconut flakes.) Tataura here kuti zvinongotora maminetsi mashanu chete kugadzira?
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Mufananidzo: Liz Andrew/Styling: Erin McDowell8. Triple-Berry Smoothie Bowl
Simuka upenye neiyi nhamba ine hunhu ine blueberries, sitiroberi nemaraspberries. Zviri nyore sekuwedzera Greek yogurt (yay, protein) uye ice uye kusanganisa. Zviise kumusoro negranola yako yaunofarira, flaxseed kana mamwe mabheri.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell9. Avocado Power Breakfast Smoothie
Iyi shanu-ingredient gem haina-brainer nekuti yakazara makapu maviri emwana sipinachi, yakawanda parsley nehafu yekotapeya. Kutapira kwayo kunobva papinapple neagave yakachekwa. Mangwanani chaiwo.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell10. Green Smoothie Bowl
Haana kunaka here? Regedza zviyo zvemusanganiswa webhanana, sipinachi, avocado, apuro nemukaka wearumondi. Unogona kuzvikwidziridza nezvese zvaunenge wafarira, asi isu tinoda chitarisiko chekokonati yakakangwa, macadamia nzungu uye goji berries, ayo akazara nemaamino acids uye ave achishandiswa mukurapa kwechiChinese kwezviuru zvemakore.
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Mufananidzo: Liz Andrew/Styling: Erin McDowell11. Vanilla-Oat Smoothie Bowl
Kana mbiya ine shuga yeoatmeal pakarepo iri imwe yezvaunoenda, funga iyi ine hutano remix. Yakakungurutswa oats inosanganiswa nebhanana, Greek yoghurt, mukaka wearumondi, vanilla nesinamoni, pamwe chete netad yeturbinado shuga. Pamusoro necocoa nibs kune decadent yekupedzisa kubata.
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Ndidyise Phoebe 12. Hibiscus Ginger Zucchini Smoothies
Sanganisa tart, inonhuhwirira hibiscus concentrate nechando raspberries, zucchini uye hefty chunk ginger. Kana yakanyanya kunaka pakuravira kwako, wedzera bhanana kana munyu weuchi. Pamusoro nemukume wenyuchi, nzungu dzakachekwa uye chero chipi chinodiwa nemoyo wako.
Cotter Crunch 13. Creamy Coconut Spirulina Superfood Smoothie
Iwe unogona kunge usina kumbofunga kushandisa cardamom, sirasi yemepu kana ginger yakakangwa mukudya kwako kwemangwanani, asi kana wangodaro haudzokeri shure. Iyo yakaoma asi yakaenzana ne buttery avocado uye acidic orenji. Uye nepo iwe ungangoda kucheka makona nemharidzo kana iwe uchinwa iyi wega, diki kurongedza uye kutenderera kunoita kuti ive yakakodzera kune imwe Instagram rudo.
Lexi Kurarama Kwakachena 14. Açai Smoothie Bowl
Sangana neaçai, iyo inoyevedza superfood kunze uko. Aya ma berries ekuSouth America akazara nefiber, mapuroteni, antioxidants, mafuta ane hutano uye mavhitamini ese uye zvinovaka muviri. Tsvaga paki isina kutapirwa muchikamu chemichero yakaomeswa chesupermarket yako. Yakawedzera granola, ndapota.
Low Carb Yum 15. Green Keto Smoothie
Mint, cilantro uye lime juice inoita izvi kupfuura kuzorodza. Recipe inoda kuzara-mafuta ekokonati mukaka, uyo unotakurwa nepakati-cheni fatty acids inoputsika nekukurumidza kuti ikupe iwe nekukurumidza simba rinowedzera. Kana iwe uri keto, shandisa yakaderera-carb shuga inotsiva panzvimbo yehuchi kana shuga.
Half Baked Harvest 16. Mango Spinach Smoothie
Passion muchero. Kokonati nyama. Fresh mango. Mhoro, nzvimbo yekunaya mvura mugirazi. Iyo yekubikira inosanganisira maca hupfu, asi kana iwe uri mupinch, ginseng kana mbishi cocoo poda shanda futi.
Ambitious Kitchen 17. Green Goddess Smoothie
Zvikamu zvitanhatu. Imwe blender. Zvose potassium uye omega-3s. Yakapfumawo nefiber-tiri kutaura zvinopfuura magiramu mapfumbamwe pagirazi-uye isina gluten. Sarudza apuro akasiyana ekushandisa, senge Honeycrisp kana Gala.
Bika Idya Paleo 18. Pumpkin Coconut Smoothie
Zvese zvinokwana zvePSL zvine shuga shoma. Mukubwinya kwemangwanani ano, kunhuhwirira kwematsutso kunobva munhanga puree uye nhanga pie spice. Iwe unogona zvakare kutsiva sinamoni uye ginger kuravira kana iwe usina chero pie spice paruoko.
Peas Inotapira uye Saffron 19. Blueberry Coconut Mvura Smoothie
Wakagadzirira kupedza flaxseeds uye chia? Enter hemp mwoyo . Iwo ane nutty uye akazara neprotein (10 magiramu kushumira, y'all), magnesium, calcium, zinc uye matani emavhitaminzi uye zvinovaka muviri. Tsiva kana kuwedzera chero mabheri aunawo paruoko.
Half Baked Harvest 20. 2-Minute Green Smoothie
Zvakanaka, gadzirira hack ichaita kuti mangwanani-ngwanani kuve nemhepo yakakwana. Zadza bhegi refiriza nezvese zvigadzirwa zvako, mapuroteni ehupfu, mhodzi dzehemp uye kuwedzera-ins. Zvichengetedze kusvikira wagadzirira kushandisa. Kana nguva yasvika, zvese zvaunofanirwa kuita kurasa nekusanganisa.
Ndipei Ovheni 21. Inzwa-Yakanaka Pineapple Smoothie
Kana iwe uine psoriasis, rheumatoid arthritis kana imwe nzira yekuzvimba kusingaperi, sangana nekufona kwako kutsva kwezuva nezuva. The secret ingredient? Antioxidant-rich turmeric. Inofanirwa kuve ine hutano, asi isu hatitaure kana iwe ukawedzera kuputika kwekokonati rum.
Bika Idya Paleo 22. Paleo Strawberry Coconut Smoothie
Iyi smoothie inoganhurana nendima ye milkshake, kunyangwe isina chero mukaka kana shuga yakawedzerwa. Vanilla yakatorwa nemukaka wekokonati inoita kuti ive inotapira uye ine cream. Usafuratira collagen protein powder-bvudzi rako richakutendai gare gare.
Minimalist Baker 23. Creamy Golden Milk Smoothie
Mukaka wegoridhe ndiyo imwe vegan maitiro akakodzera hype. Iyo anti-inflammatory sipper inogadzirwa nemukaka usiri wemukaka, turmeric uye zvakasiyana siyana zvinonhuhwirira zvinopa iyo inoyevedza ruvara uye inodziya inonaka. Pano, muto mutsva wekaroti uye ginger unoisa pamusoro.
Madyiro Anotapira 24. Rainbow Coconut Smoothie Bowls
Mukaka wekokonati nenyama zvakasanganiswa nemabhanana, huchi uye mhodzi dzehemp isati yakwirwa nerudzi rwese rwemavara, kubva kumaraspberries kusvika kuplums. Wedzera sprig yemint nyowani kana kusaswa kwekokonati yakanyungudutswa seyakanaka topper.
Damn Delicious 25. Raspberry Sunrise Smoothie
Ingonyepedzera kuti ndiyo yaunofarira tequila cocktail. Iwe uchazonzwa sekunge iwe uri pachitsuwa uchikwevera pane izvi zvina-ingredient runako. Enda iyo yakawedzera mamaira uye sanganisa raspberries uye mango zvakasiyana kune akaturikidzana color block effect kana kukanda zvese mu blender kamwechete. Iwe unoita iwe.
Damn Delicious 26. Rima Cherry Smoothie Bowls
Iwe une chokoreti yemangwanani. Dhonza pasi macherries akaomeswa nechando, maprotein-packed peanut butter uye crunchy chia mhodzi mumaminetsi gumi chete. Zvipfekedze mugranola, maarmond akachekwa uye akawanda echokoreti chunks.
Foodie Crush 27. Peach Pie Smoothie
Wachi painorova chirimo, tinotutira mapichisi kunge ibasa redu. Chengetedza zvishoma zvekutanga izvi zvinotapira nechinhu chinonaka chakavanzika chausingazokwanisi kuisa chigunwe chako. (Zvakanaka, isu tichateura: Iyo yearumondi yakatorwa.)
Foodie Crush 28. Açai Pomegranate uye Raspberry Smoothie
Mhoro, superfoods. Hunza nezvese antioxidants, neruremekedzo rweacai uye muto wemapomegranate. Chikamu chakanakisisa? Iko hakuna kudikanwa kwekuwedzera ice cubes. Maberry akaomeswa anoita kuti smoothie iite chando uye yakakora pachayo.
Foodie Crush 29. Easy Mango Smoothie
Kudya kwemaminetsi mashanu kune hutano sekunaka uye kunonaka? Tave mukati. Wedzera girazi rako nemafuta ehuchi, mbeu dzechia kana coconut shreds. Tsiva mukaka wemukaka kune soya, kokonati kana almond kana iwe uchida kuigadzira vegan.
Munyu neMhepo 30. Kale-Strawberry Smoothie
Iyo yakanakisa nzira yekusvina mizhinji yemashizha mashizha mugirazi rako pasina izvo zviri pachena. Recipe inoda kare, asi swiss chard kana sipinashi zvinovaka muviri. Kana iwe uine nyota yekuzorora kubva pamukaka wearumondi, edza walnut pane.
Munyu neMhepo 31. Cinnamon Walnut Date Shake Smoothie
Gadzira yako wega mukaka wewalnut nehafu yewalnut nemvura inotonhora kana kuchengetedza nguva uchishandisa chitoro chakatengwa. Unoda chimwe chinhu chakashata? Tsiva plain yoghurt yechiGiriki nevanilla kana pistachio ice cream.
Mazano ekugadzira Smoothies
Usati wasvibisa maoko ako, heano matipi mashoma ekubatanidza yako yemangwanani inonaka kwazvo parizvino:
- Smoothie inonaka chete sekugadzirwa kwayo. Kana masmoothies achizove chikamu chenguva dzose chekudya kwako, musika wevarimi kana organic michero uye mavheji anogona kuita mutsauko mukuru.
- Usashandise muchero usina kuibva. Zvichava zvakaoma kusanganisa uye zvishoma zvinonaka. Muchokwadi, yakapwanyika, michero yakanyanyisa inogona kuunza kutapira kwakawanda kugirazi.
- Enda nyore pachando. Yakawandisa = yakanyungudutswa, slushy smoothie. Edzai muchero wakaomeswa nechando.
- Kuti uwedzere smoothie, wedzera maflakisi akanyikwa, mhodzi dzechia, nut butter kana protein poda. Pasina thickener, smoothie yako inogona kunge iine yakawanda yejusi-yakafanana.
- Usanyanya kusanganisa. Iva nechokwadi chekutarisa kuwirirana kwesmoothie yako pakati pemapulisi kuitira kuti zvive kune zvaunoda.
- Gadzira iyo smoothie mu blender usati wadira kuti uone kuti hapana mazaya echando kana michero yakanamatira pasi.
- Kana iwe uchinetseka nezve blender yako ichirasa mupfu, dziidze nemapurusi mashoma pazasi usati wasimudza kumhanya. Iwe unogona zvakare kupwanya aizi kana muchero wakaomeswa mubhegi repurasitiki usati wasangana.
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