Akukho sidlo sasekuseni sinomsebenzi ngakumbi kunama-smoothies kunye ne-oatmeal. Okokuqala, lo mhla welo suku unikeza amandla kuzo zonke iziphumo ezizayo; okwesibini, i-oatmeal smoothies isebenze ukugaya kunye nokwenza indlela yakho yokugaya isebenze ngokuchanekileyo kwaye ikhuthele, kwaye yesithathu, yinto ehle kakhulu kwaye inelisayo.
I-Smoothies kunye nebhanana kunye ne-porridge
Izithako:
- yoghurt - 250 ml;
- ubisi - 250 ml;
- i-oatmeal - 1/4 st.;
- ibhanana - isiqwenga 1;
- ibhotela ye-peanut - ukunambitha.
Ukulungiselela
I-Banana ihlambulukile kwaye ichithwe kwisitya esibalulekileyo kwiiyure ezingama-6-8. Ibhanana ehlutshiwe igcwele ubisi kunye ne yogurt, songeza i-oatmeal kunye ne-bhotela yamancinci. Sibetha i-banana smoothie kunye ne-oatmeal de ibe ilula kunye nokusela.
I-Recipe ye-smoothies ne-strawberries kunye ne-oatmeal
Izithako:
- ubisi - 1 into;
- ii-flame-oatmeal - 1/4;
- ibhanana - iziqwenga 1/2;
- amaqabunga amaqabunga - 8-10;
- ubusi - 1 tbsp. isipuni.
Ukulungiselela
I-Banana ityunwe kwaye ifakwe kwisitya se-blender, kunye nobisi, i-strawberries kunye nobusi, njenge-sweetener. Hlekisa zonke izithako kude kube lula kwaye uphumelele kwiiglasi.
I-Smoothies yokutya kwasekuseni kunye ne-oatmeal kunye ne-yogurt
Izithako:
- ii-flame-oatmeal - 1/4;
- Imbewu ye-Chia (ngokuzithandela) - 1 1/2 tsp.
- ubisi - isiqingatha sekhulu;
- igromnate ijusi - 1/2 st.;
- kefir - 1/4 yekhulu leminyaka;
- i-blueberry efriziwe - 1 into;
- i-vanilla yocatshulwa - 1/2 tsp;
- ubusi - ukutyiwa.
Ukulungiselela
Imbewu ye-Oatmeal kunye ne-chia ibethelwa ngomgubo ube ngumgubo womgubo. Gcwalisa i-oatmeal ngobisi, faka i-kefir kunye ne-blueberries, emva koko siphinde sibethe zonke izithako ndawonye. Zama isiselo esenziwe ngokufanelekileyo kwaye ungeze nayiphi na into ekhethiweyo ekhethiweyo yakho. Dweba i-smoothies ngejomegranate ijusi , faka i-vanilla extract kunye nefriji ezineeyure ezingama-4, ukuze imbewu kunye ne-oat flakes zivuvuke.
I-Smoothies ne-cottage cheese kunye ne-oatmeal
Izithako:
- ii-flame-oatmeal - 1/4;
- i-cottage cheese - isiqingatha sekhulu;
- ipayipi - 1 into;
- iqhosha lekhulu leminyaka;
- i-apula ijusi - isiqingatha sekhulu;
- ubusi - ukutyiwa.
Ukulungiselela
I-oat flakes iguqulwa ibe ngumgubo usebenzisa i-blender enamandla okanye i-grinder. Gcwalisa umgubo we-oat ngejusi kwaye ushiye ukunyuka imizuzu eyi-10-15. Ukusebenzisa i-blender, ixube umxube we-oat kunye ne-cottage cheese, iinqununu zama-peaches eziqholiweyo, iqhwa kunye nobusi. Umxube olungiselelwe unokusetyenziswa ngokukhawuleza.
I-Recipe ye-smoothies ne-oatmeal
Izithako:
- ii-flame-oatmeal - 1/4;
- ubisi - 1 into;
- i-yoghurt - 1/4 yekhulu;
- iinanapple ezinamathanga - 1 into;
- i-vanilla yocatshulwa - 1/2 tsp;
- ubusi - ukutyiwa.
Ukulungiselela
Siphendula i-oat flakes ibe ngumgubo kwaye siyithulule umgubo ngokubhekisele ngobisi olufudumele. Silinde kude kube lula ubisi, kunye ne-oatmeal. Ngoku kongeza umxube weininapples kunye ne yogurt, ngoko unako ukuthulula amanzi amancinci, ukuba kukho na, ekhoyo kwisixeko sakho. Emva koko, kufuneka utyhoboze yonke into ukuya kwiqondo elifunayo lokunyanzelisa kwaye ungeze i-vanilla encinane nobusi.
I-Smoothies kunye ne-oatmeal ne-cherries
Izithako:
- ii-flame-oatmeal - 1/4;
- ubisi - izinto ezi-3/4;
- ijusi elimnandi - 1/2 tbsp.;
- I-yogurt yegrike - 1/4 yento;
- i-cherry efriziwe-1 into;
- I-Vanilla - ukunambitha;
- ubusi - ukutyiwa.
Ukulungiselela
Ukucofa i-oat flakes ibe ngumgubo uze uwathulule ngejusi nobisi. Kwakhona, bhuqa bonke ndawonye, uqinisekise ukuba umgubo oatmeal awuthabathi izibonda. Ngoku ushiye i-oatmeal ukuba ukhule iminyaka engama-20-30, unokufudumala umxube kwi-microwave, ukuze umgubo uphuthume ngokukhawuleza. Ngoku umxube unako ukongezwa ukunambitha i-vanilla kwifomu ecocekileyo, okanye kwi-vanilla ishukela okanye ukukhishwa. Emva koko, faka i-sweetener ekhethiweyo, i- yogurt yamaGrike kunye nama-cherries. Sigxina i-smoothies ekugqibeleni kwaye siyityhala kwiiglasi.
Isiselo singasetyenziswa ngokukhawuleza emva kokupheka, sinokugcinwa kwiqrijini iintsuku ezingama-2-3, kwaye unokufakela kwiifom ezizodwa uze udle njenge-ayisikrimu.