Puas yog nws ua tau kom haus dej haus smoothies rau ntshav qab zib, yog muaj ntau cov piam thaj hauv lawv - ib qho teeb meem nyuaj tshaj plaws.
Cov kws qhia noj haus tau teb - nws yog qhov ua tau, tab sis tsuas yog tias koj ua tib zoo xaiv cov khoom xyaw thiab ua ntej sab laj nrog koj tus kws kho mob, raws li kev sim khoom noj yuav tsum tau ua nrog nws kev tso cai nkaus xwb.
Qhov txiaj ntsig ntawm smoothies nrog nplooj thiab zaub ntsuab
Coob tus neeg mob ntshav qab zib ntseeg tias ntsuab smoothies (raws li lawv tau hu los ntawm cov khoom xyaw tseem ceeb, txawm hais tias lub smoothies lawv tus kheej yuav tsis ntsuab) pab tswj lawv tus mob. Yog lawm, txhua yam muaj sia yog ib tus neeg thiab nws cov tshuaj tiv thaiv kuj yog tus neeg. Txawm li cas los xij, feem ntau cov neeg mob ntshav qab zib tau hais tias ntsuab smoothies:
- Ua kom cov ntshav qab zib ntau ntau
- Pab kom poob phaus
- Siv zog
- Txhim kho kev pw tsaug zog
- Kev zom
Lub xub ntiag ntawm qhov muaj fiber ntau hauv cov kab hauv ntsuab ntsuab ua rau qeeb qeeb ntawm kev hloov pauv ntawm carbohydrates rau qab zib, yog li tsis muaj kev cuam tshuam sai ntawm cov piam thaj. Fiber ntau kuj muab qhov zoo nkaus li ntawm qhov satiety thiab tsis overeat, uas yog qhov tseem ceeb rau ntshav qab zib.
Green smoothies raug pom zoo kom haus thaum noj tshais lossis ua su.
Smoothie cov zaub mov txawv rau cov neeg muaj ntshav qab zib
American Diabetes HealthPages portal muaj 5 cov lus qhia txog ntshav qab zib-ntsuab ntsuab smoothie. Yog tias koj txiav txim siab sim lawv thawj zaug, nco ntsoov xyuas koj qib qab zib ua ntej thiab tom qab. Tej zaum lawv tsis haum rau koj.
1. Nrog blueberries thiab txiv tsawb
Cov khoom xyaw
- 1 txiv tsawb
- 200 g zaub ntsuab
- 70 g zaub qhwv kale (kale)
- 1 puv tes txog npauj npaim
- 2 tbsp. dia ntawm pre-soaked chia noob (rau 1 tbsp.spoon ntawm cov noob txog 3 tbsp. ស្លាបព្រា ntawm dej, tsau rau ib nrab ib teev)
Txiv hmab txiv ntoo hauv cov smoothie no xav tau kom muaj qhov sib luag ntawm cov zaub ntsuab, tab sis koj yuav tsum tsis txhob mob siab dhau, txwv tsis pub koj yuav tsis hnov piquant saj cov zaub ntsuab.
2. Nrog txiv tsawb thiab tshuaj ntsuab
Cov khoom xyaw
- 1 txiv tsawb khov
- 200 g ntawm cov ntshav qab zib-zam txiv hmab txiv ntoo
- 1-2 tbsp. spoons ntawm chia noob
- 1-2 tsp cinnamon
- 2 teaspoons freshly grated qhiav paus
- 100-150 g ntawm zaub ntsuab (chard, spinach lossis zaub qhwv kale)
Pineapple, pomegranate noob, txiv nkhaus taw yog qhov zoo rau daim ntawv qhia no - saj yuav zoo nkauj heev.
3. Nrog pear thiab sib xyaw ntawm cov zaub ntsuab
Cov khoom xyaw
- 400 g ntawm cov sib xyaw ntawm cov zaub nplooj uas koj xaiv (chard, zaub qhwv kale, zaub ntsuab, zaub xas lav, zaub dej, zaub txhwb qaib, paj zaub ntsuab, suav zaub qhwv, rucola, thiab lwm yam)
- 2 tbsp. dia ntawm pre-soaked chia noob
- 4 teaspoons grated qhiav paus
- 1 pear
- 2 lub taub hau ntawm celery
- 2 txiv maj phaub
- 75 g blueberries
- 50 g txiv puv luj (nyiam dua tshiab)
- 2 tbsp flax noob
- Dej khov thiab dej
Cia li sib xyaw thiab txaus siab!
4. Nrog txiv pos nphuab thiab zaub ntsuab
Cov khoom xyaw
- 3 lub dib hau
- 75 g blueberries
- Alk celery stalk
- pawg ntawm spinach
- 1 tbsp. diav ntawm cocoa hmoov
- 1 tbsp. diav ntawm flax noob
- 1 rab diav cinnamon
- 200 ml unsweetened almond mis
- 3 tbsp. spoons ntawm oatmeal
- 2 txiv pos nphuab
Txog 250-300 ml ntawm smoothie yuav tau txais los ntawm cov khoom no. Nws yog qhov zoo tshaj rau haus thaum sawv ntxov nyob rau ntawm lub plab khoob kom tswj tau cov ntshav qab zib.
5. Nrog blueberries thiab taub dag noob
Cov khoom xyaw
- 450 g spinach
- 80 g txiv pos nphuab
- 80 g blueberries
- 30 g cocoa hmoov
- 1 tsp cinnamon
- 1 tbsp flax noob
- 40 g soaked chia noob
- Ib txhais tes ntawm cov noob taub dag
- Dej ntawm koj txoj kev txiav txim
