Kaofela re batla ho ja hantle—empa ke mang ea nang le nako? U etsa. Ho tloha ho berry smoothies ho ea ho li-protein shakes ho ea ho lijana tsa aca , ho noa lijo tsa hoseng ke mokhoa o potlakileng, o bonolo oa ho eketsa palo ea litholoana le veggie bakeng sa letsatsi ntle le moferefere o mongata. Hase feela hore li-smoothies li hlolla ho u matlafatsa pele hoseng (ke mang ea hlokang caffeine?), empa hape ke tsona tse ka sehloohong. lijo tsa kamora ho ikoetlisa . Khetha feela lisebelisoa tseo u li ratang, u li fe moferefere ka har'a blender ea hau le ta-da. Mona ke litlolo tse 31 tse bonolo, tse phetseng hantle tse lokelang ho tsosoa betheng.
RELATED: 10 Keto Smoothies E Etsang Hore Sejo sa hoseng e be Moea
Mekhoa e Metle ka ho Fetisisa e Bonolo, e Botle ba Smoothie
Erin McDowell1. Green Smoothie le Avocado le Apple
Fumana livithamine le liminerale tsa hau ntle le ho elelloa. Banana, metsi a kokonate le mahe a linotši li eketsa monate sebakeng sena sa matla sa phepo se hlokang likopi tse tharo tsa spinach, avocado e feletseng le Nkhono Smith e le 'ngoe. Kenya peo ea chia bakeng sa crunch le joalo ka motenya.
Fumana recipe
Letlapa le Hloekileng2. Gwyneth Paltrow's Blueberry Cauliflower Smoothie
Che, re ne re sa tsebe hore cauliflower e ka shebahala e le ntle hakana. Ho nka sebaka bakeng sa banana, ho etsa hore smoothie e tlatse ho tlosa li-carbs le tsoekere. Fumana letlalo la boemo ba batho ba tummeng ho tsoa ho li-blueberries tse nang le li-antioxidant, protheine e tsoang ho almond butter, khanya e tsoang ho lime e ncha le monate oa lebese la almonde le letsatsi le khaotsoeng.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell3. Letsoai la Peanut Butter Cup Smoothie
Dessert bakeng sa lijo tsa hoseng? Se ke oa tšoenyeha haeba re etsa joalo. Iphepe ka peanut butter le banana mash-up e tšetsoeng ka phofo ea cocoa le lebese la almonde la vanilla. Kenya phofo ea protheine ea whey ho etsa bonnete ba hore ha u batle seneke ka mor'a hora. Re tlatsa ea rona ka kokonate e khaotsoeng le letsoai la leoatle le hlabang.
Fumana recipe
Kerri Axelrod4. Green Machine Smoothie Bowl
Ha ho na joang? Ha ho bothata. Fumana lehakoe la hoseng la blogger Kerri Axelrod ka nako e ka tlase ho metsotso e 15. E boetse e kenyelletsa phofo ea maca, e matlafatsang matla e entsoeng ka motso oa maca oa Peru. (Barati ba tee e tala, le ikutloe le lokolohile ho hlanya le matcha.)
Fumana recipe
Erin McDowell5. Ginger ea Blueberry Smoothie
Ha re khone ho fumana motso ona o monate, o matlafatsang tšireletso ea 'mele. Ka mor'a ho phunya ka blender ka blueberries, lebese la kokonate, yogurt ea kokonate le mahe a linotši, e ea kokobela 'me ea ba monate. Re tla nka ea rona ka lerole le eketsehileng la sinamone.
Fumana recipe
Li-Superfoods tse tala6. Juicy Green Pineapple Smoothie le Mint, Basil le Spirulina
U kile ua bona spirulina lethathamong le leng le le leng la lero la lero le monate, empa ke eng? Ke algae e botala bo boputsoa bo nang le protheine, tšepe, B12, beta-carotene, iodine le tse ling tse ngata mokoetlisi oa hau a ka tšoenyeha ka tsona. U se ke ua khathatseha ho penya kalaka-feela lahlela ntho e feletseng ka blender, peo le tsohle, a la Reese Witherspoon.
Fumana recipe
Alena Haurylik/Likokonate le Kettlebells7. Raspberry-Coconut Smoothie Bowl e nang le Collagen
Lijo tsa hoseng bakeng sa hau, letsatsi la spa bakeng sa moriri oa hau, letlalo le manala. Sekhahla sa li-peptide tse phofshoana tsa collagen li ka thusa ho fokotsa makhopho le ho ruruha. Ho molemo le ho feta, o ka e phahamisa ka litholoana kapa likotoana tse boreleli tseo u li batlang. (Re rata litholoana tsa drakone tse sehiloeng, li-walnuts tse khaotsoeng le li-coconut flakes.) Na re boletse hore ho tla u nka metsotso e mehlano feela ho e etsa?
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell8. Triple-Berry Smoothie Bowl
Tsoha 'me u khanye ka palo ena e matla e nang le li-blueberries, fragole le li-raspberries. Ho bonolo joaloka ho eketsa yogurt ea Segerike (yay, protheine) le leqhoa le ho kopanya. E phahamise ka granola eo u e ratang haholo, li-flaxseed kapa monokotsoai o mong.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell9. Avocado Power Breakfast Smoothie
Lehakoe lena la metsoako e mehlano ha le na thuso hobane le na le likopi tse peli tsa spinach ea lesea, parsley e ngata le halofo ea avocado. Monate oa eona o tsoa ho phaenapole e khaotsoeng le agave. Dumela ruri.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell10. Green Smoothie Bowl
Na ha a motle? Lahla lijo-thollo bakeng sa motsoako oa banana, spinach, avocado, apole le lebese la almonde. U ka e tlatsa ka eng kapa eng eo u e ratang, empa re rata chebahalo ea kokonate e halikiloeng, linate tsa macadamia le monokotšoai oa goji, o nang le li-amino acid tse 'nileng tsa sebelisoa meriana ea setso ea Machaena ka lilemo tse likete.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell11. Vanilla-Oat Smoothie Bowl
Haeba sekotlolo sa tsoekere sa oatmeal hang-hang ke e 'ngoe ea lintho tseo u li ratang, nahana ka sena e le remix e phetseng hantle. Li-oats tse phuthetsoeng li kopantsoe le banana, yoghurt ea Greek, lebese la almonde, vanilla le sinamone, hammoho le tad feela ea tsoekere ea turbinado. Holimo ka li-cocoa nibs bakeng sa ho qetela ho senyehile.
Fumana recipe
Nphepe Phoebe 12. Hibiscus Ginger Zucchini Smoothies
Kopanya tart, monko o monate oa hibiscus concentrate le raspberries e nang le leqhoa, zucchini le karolo e boima ea ginger. Haeba e le monate haholo bakeng sa tatso ea hau, eketsa banana kapa mahe a linotši. Holimo ka peo ea linotsi, linate tse khaotsoeng le eng kapa eng eo pelo ea hau e e lakatsang.
Sekhahla sa Cotter 13. Creamy Coconut Spirulina Superfood Smoothie
E ka 'na eaba ha u e-s'o nahane ho sebelisa cardamom, sirapo ea maple kapa ginger e halikiloeng lijong tsa hau tsa hoseng, empa hang ha u etsa joalo u ke ke ua khutlela morao. E rarahane empa e leka-lekane le avocado ea buttery le lamunu ea asiti. 'Me le hoja u ka' na ua batla ho khaola likhutlo ka pontšo haeba u noa solo ena, ho roala hanyenyane le ho pota-pota ho etsa hore e tšoanelehe lerato la Instagram.
Bophelo bo Hloekileng ba Lexi 14. Açai Smoothie Bowl
Kopana le açai, lijo tse monate ka ho fetesisa tsa morao-rao. Monokotšoai ona oa Amerika Boroa o tletse fiber, protheine, antioxidants, mafura a phetseng hantle le livithamine le limatlafatsi tsohle. Batla pakete e sa tsoekere karolong ea litholoana tse hatselitsoeng lebenkeleng la hau. Ka kopo, granola e eketsehileng.
Yum ea Carb e tlase 15. Green Keto Smoothie
Mint, cilantro le lero la lime li etsa sena ho feta ho khatholla. Recipe e hloka lebese la kokonate le nang le mafura a mangata, le tletseng li-acid tse mahareng tse mafura tse senyehang ka potlako ho u fa matla a matla hang-hang. Haeba u keto, sebelisa sebaka sa tsoekere e tlaase ea carb ho e-na le mahe a linotši kapa tsoekere.
Kotulo ea Half Baked 16. Mango Spinach Smoothie
Litholoana tsa takatso. Nama ea kokonate. Mango e ncha. Lumela, sebaka sa ho baleha sebakeng sa tropike ka khalase. Recipe e kenyelletsa phofo ea maca, empa haeba u le pinch, ginseng kapa phofo e tala ea cacao le eona e sebetsa.
Kitchen ea Ambitious 17. Green Goddess Smoothie
Lisebelisoa tse tšeletseng. blender e le 'ngoe. Li-potasiamo tsohle le omega-3s. E boetse e ruile ka fiber-re bua ho feta ligrama tse 9 ka khalase-le ntle le gluten. Khetha mefuta e mengata ea liapole eo u ka e sebelisang, joalo ka Honeycrisp kapa Gala.
Pheha Eja Paleo 18. Kokonate ea Mokopu Smoothie
Litholoana tsohle tsa PSL tse nang le tsoekere e tlase haholo. Khanyeng ena ea hoseng, tatso ea hoetla e tsoa ho puree ea mokopu le spice ea mokopu. U ka boela ua kenya sinamone le ginger sebakeng sa tatso haeba u se na linoko tsa pie letsohong.
Lierekisi tse Monate le Safrone 19. Kokonate ea Blueberry Metsi a Smoothie
Na u itokiselitse ho fumana mangolo a flaxseeds le chia? Kena pelo tsa hempe . Li na le linate 'me li na le protheine (ligrama tse 10 tsa ho sebeletsa, y'all), magnesium, calcium, zinki le lithane tsa divithamini le limatlafatsi. Kenya sebaka kapa eketsa monokotsoai ofe kapa ofe oo u nang le oona.
Kotulo ea Half Baked 20. Metsotso e 2 ea Green Smoothie
Ho lokile, itokisetse ho qhekella ho tla etsa hore hoseng ho phetheselang e be moea o felletseng. Tlatsa mokotla oa sehatsetsi ka lihlahisoa tsohle tsa hau, phofo ea protheine, lipeo tsa hemp le li-eketsa. E boloke ho fihlela u se u loketse ho e sebelisa. Ha nako e fihla, sohle seo u lokelang ho se etsa ke ho lahla le ho kopanya.
Fana ka Oven 21. Ikutloa-Hantle Pineapple Smoothie
Haeba u na le psoriasis, ramatiki ea ramatiki kapa mofuta o mong oa ho ruruha ho sa foleng, kopana le mohala oa hau o mocha oa ho tsoha letsatsi le letsatsi. Motsoako oa lekunutu? Turmeric e nang le antioxidant e ngata. E reretsoe ho phela hantle, empa re ke ke ra bolela hore na u ka eketsa rum ea kokonate.
Pheha Eja Paleo 22. Paleo Strawberry Coconut Smoothie
Smoothie ena e moeling oa sebaka sa milkshake, leha e se na lebese kapa tsoekere e ekelitsoeng. Lebese la vanilla le lebese la kokonate le etsa hore e be monate le ho ba monate. U se ke ua tlōla phofo ea protheine ea collagen-moriri oa hau o tla u leboha hamorao.
Minimalist Baker 23. Creamy Golden Milk Smoothie
Lebese la khauta ke mokhoa o le mong oa li-vegan o bohlokoa ho hype. Sipper e thibelang ho ruruha e entsoe ka lebese le sa tsoakoang ka lebese, turmeric le linoko tse fapaneng tse fanang ka 'mala o motle le tatso e futhumetseng. Mona, lero le lecha la rantipole le ginger li li beha ka holimo.
Lijo Tse Monate Joang 24. Rainbow Coconut Smoothie Bowls
Lebese la coconut le nama li kopantsoe le libanana, mahe a linotsi le peo ea hemp pele li tlatsoa ka mebala eohle, ho tloha ho li-raspberries ho isa ho plums. Eketsa sprig ea koena e ncha kapa ho fafatsa kokonate e khabisitsoeng joalo ka topper e ntle.
Damn Monate 25. Raspberry Sunrise Smoothie
Etsa eka ke lebenkele leo u le ratang la tequila. U ntse u tla ikutloa eka u sehlekehlekeng sa ho noa botle bona ba metsoako e mene. Tsamaea sebaka se eketsehileng 'me u kopanye li-raspberries le mango ka thoko bakeng sa phello e mebala-bala kapa u li lahlele kaofela ka blender hang-hang. U etsa uena.
Damn Monate 26. Lijana tse Lefifi tsa Cherry Smoothie
U na le chokolete bakeng sa lijo tsa hoseng. Fokotsa licheri tse hatselitsoeng, botoro ea peanut e tletseng liprotheine le lipeo tsa chia tse boreleli ka metsotso e 10 feela. E apese ka granola, lialmonde tse khaotsoeng le likotoana tse ngata tsa chokolete.
Foodie Crush 27. Peach Pie Smoothie
Ha nako e fihla hlabula, re jarisa liperekisi joalokaha eka ke mosebetsi oa rona. Boloka tse seng kae bakeng sa qalo ena e monate ka motsoako o monate oa lekunutu oo u ke keng ua khona ho o beha monoana. (Ho lokile, re tla tšolla: Ke monko oa almonde.)
Foodie Crush 28. Açai Kharenate le Raspberry Smoothie
Lumela, li-superfoods. Tlisa li-antioxidants tsohle, ka tlhompho ea acai le lero la kharenate. Karolo e molemohali? Ha ho na tlhoko ea ho eketsa li-ice cubes. Monokotšoai o hatselitsoeng o etsa hore smoothie e be serame le ho ba motenya ka botsona.
Foodie Crush 29. Bonolo Mango Smoothie
Lijo tsa metsotso e mehlano tse phetseng hantle joalokaha li le monate ebile li monate? Re kene. Phahamisa khalase ea hau ka mahe a linotši, peo ea chia kapa likotoana tsa kokonate. Kenya lebese la lebese sebakeng sa soya, coconut kapa almonde haeba u batla ho e etsa vegan.
Letsoai le Moea 30. Kale-Strawberry Smoothie
Mokhoa o motle oa ho petetsa meroho e mengata e makhasi ka har'a khalase ea hau ntle le hore e hlahelle haholo. Recipe e hloka khale, empa swiss chard kapa spinach le tsona li na le phepo e nepahetseng. Haeba u nyoretsoe khefu ea lebese la almonde, leka walnut ho e-na le hoo.
Letsoai le Moea 31. Cinnamon Walnut Date Shake Smoothie
Iketsetse lebese la hao la maiketsetso la walnut ka lihalofo tsa walnut le metsi a batang kapa u boloke nako ka ho sebelisa lebenkele le rekiloeng. U batla ho hong ho eketsehileng? Kenya sebaka sa yogurt e hlakileng ea Greek ka vanilla kapa pistachio ice cream.
Malebela a ho Etsa Smoothies
Pele o silafatsa matsoho a hau, mona ke malebela a 'maloa a ho kopanya lijo tsa hoseng tse monate ka ho fetesisa.
- Smoothie e monate feela joalo ka lihlahisoa tseo e entsoeng ka tsona. Haeba li-smoothies e tla ba karolo e tloaelehileng ea lijo tsa hau, 'maraka oa lihoai kapa litholoana le meroho e ka etsa phapang e kholo.
- U se ke ua sebelisa litholoana tse butsoitseng. Ho tla ba thata ho kopanya le ho fokotsa tatso. Ha e le hantle, litholoana tse senyehileng, tse butsoitseng haholo li ka tlisa monate o mongata ho khalase.
- Tsamaea habonolo holim'a leqhoa . Ho feta tekano = setlolo se hlapolotsoeng, se boreleli. Ho e-na le hoo, leka litholoana tse hatselitsoeng.
- Ho etsa hore smoothie e be motenya, eketsa peo ea li-flaxse e kolobisitsoeng, peo ea chia, botoro ea linate kapa phofo ea protheine. Ntle le motenya, smoothie ea hau e ka 'na ea e-ba le mokhoa o mongata oa lero.
- U se ke ua kopanya ho feta tekano. Etsa bonnete ba hore u hlahloba ho lumellana ha smoothie ea hau pakeng tsa li-pulses hore e be kamoo u ratang kateng.
- Hlohlelletsa smoothie ka blender pele u tšela ho etsa bonnete ba hore ha ho na li-cubes tsa leqhoa kapa likotoana tsa litholoana tse khomaretsoeng ka tlase.
- Haeba u tšoenyehile ka hore blender ea hau e lahleheloa ke mouoane, e futhumale ka likhahla tse fokolang pele u phahamisa lebelo. U ka boela ua pshatla leqhoa kapa litholoana tse hoamisitsoeng ka mokotleng oa polasetiki pele o kopanya.
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