5 Txoj Hauv Kev Ua Txiv Tsawb Smoothie

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5 Txoj Hauv Kev Ua Txiv Tsawb Smoothie
5 Txoj Hauv Kev Ua Txiv Tsawb Smoothie

Video: 5 Txoj Hauv Kev Ua Txiv Tsawb Smoothie

Video: 5 Txoj Hauv Kev Ua Txiv Tsawb Smoothie
Video: Mus noj nqaij siab nqaij nyoos nrog kuv cov txheeb ze nyob phonsavanh. 21/07/2023 2024, Lub peb hlis ntuj
Anonim

Txiv tsawb smoothies zoo kawg li ua tshais, noj su thaum tav su lossis kho kom zoo. Vim tias txiv tsawb ua ke nrog lwm cov khoom qab zib, nws yooj yim heev los ua cov smoothie kom haum rau txhua qhov saj. Nws muaj peev xwm ua kom haus tau zoo uas muaj cov protein thiab fiber ntau, lossis qab zib, ua khoom qab zib. Thaum koj tau kawm cov ntawv qhia yooj yim, koj tuaj yeem cia koj lub tswv yim ya thiab tsim koj tus kheej cov zaub mov txawv, vim tias tsawb tsuas yog ib qho ntawm ntau txoj kev xaiv!

Cov khoom xyaw

txiv tsawb smoothie nrog zib ntab

  • 1 txiv tsawb
  • ½ rau 1 khob (120 txog 240 ml) mis nyuj
  • 1 tablespoon (15 grams) zib ntab
  • 5 txog 8 dej khov nab kuab (xaiv tau)

Ua ib los rau ob qho kev pabcuam

Txiv tsawb smoothie nrog txiv hmab txiv ntoo sib xyaw

  • 1 txiv tsawb
  • 1 khob (250 grams) ntawm cov mis tsis muaj mis nyuj
  • ¼ rau ½ khob (60 txog 120 ml) kua txiv kab ntxwv
  • ½ khob (120 grams) ntawm blueberries
  • 4 loj strawberries tsis muaj qia
  • 1 teaspoon (5 grams) ntawm agave nectar (yeem)
  • 5 mus rau 8 cov dej khov

Ua ib los rau ob qho kev pabcuam

noj qab nyob zoo txiv tsawb smoothie

  • 1 txiv tsawb
  • 1 khob (240 ml) ntawm almond lossis kua mis
  • 1 mus rau 2 khob (225 txog 450 grams) ntawm cov zaub ntsuab
  • 1 tablespoon (15 grams) ntawm txiv laum huab xeeb
  • 1 teaspoon (5 grams) zib ntab
  • 1 teaspoon (3, 5 grams) ntawm chia noob (xaiv tau)
  • 5 mus rau 6 cov dej khov

Ua ib los rau ob qho kev pabcuam

Creamy txiv tsawb ncuav smoothie

  • 1 txiv tsawb
  • 1 khob (240 ml) qab zib tov nrog mis nyuj (½ khob txhua)
  • 1 teaspoon (5 grams) ntawm cov suab thaj xim av
  • 1 teaspoon (5 grams) ntawm maple phoov
  • 1.5 (1.5 grams) teaspoon ntawm cinnamon
  • ¼ teaspoon (60 mg) ntawm nutmeg
  • 1 tablespoon (15 grams) ntawm zib ntab biscuits (xaiv tau)

Ua ib los rau ob qho kev pabcuam

Txiv tsawb smoothie rau pluas tshais

  • 1 txiv tsawb
  • ½ khob (120 ml) mis nyuj
  • ½ khob (125 grams) yogurt
  • ½ khob (40 grams) ntawm oats
  • 2 dia (30 grams) ntawm txiv laum huab xeeb (xaiv tau)
  • 1 mus rau 2 diav (15 txog 30 grams) zib ntab (xaiv tau)
  • ¼ rau ½ teaspoon (0, 6 rau 1, 5 grams) ntawm cov cinnamon (xaiv tau)
  • Ib txhais tes ntawm cov dej khov nab kuab (xaiv tau)

Ua rau ib rau ob qho kev pabcuam

cov kauj ruam

Txoj Kev 1 ntawm 5: Ua Zib Ntab Txiv Tsawb Smoothie

Ua Banana Smoothie Kauj Ruam 1
Ua Banana Smoothie Kauj Ruam 1

Kauj Ruam 1. Tev thiab txiav ib lub txiv tsawb thiab muab nws tso rau hauv rab

Txhawm rau ua kom tuab tuab, siv cov txiv tsawb khov. Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, siv lub tshuab ua zaub mov nrog cov hniav hlau.

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Kauj Ruam 2. Ntxiv mis nyuj thiab zib ntab

Qhov ntau mis koj siv, cov thinner lub smoothie yuav. Rau qhov tuab tuab, siv cov tsis muaj tsw lossis vanilla-flavored yogurt.

  • Txhawm rau ntxiv cov protein ntau, ntxiv 3 diav (45 grams) ntawm txiv laum huab xeeb.
  • Rau qhov ntxiv tsw, ntxiv ib me ntsis ntawm cov hmoov cinnamon.
  • Yog tias koj tsis muaj zib ntab, koj tuaj yeem siv qab zib, agave nectar, qab zib lossis maple phoov.
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Kauj Ruam 3. Ntxiv dej khov yog xav tau

Yog tias koj siv cov txiv tsawb khov, tsis tas yuav ntxiv cov khov nab kuab - tshwj tsis yog tias koj xav kom cov smoothie tuab tuab heev.

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Kauj Ruam 4. Tuav cov khoom xyaw kom txog thaum txhua yam zoo sib tov thiab zoo ib yam

Tsis txhob cia nws ua lumpy. Siv sijhawm me ntsis kom nres, qhib lub hau thiab thawb lub thauv rau sab nrog cov roj hmab spatula.

Nyob ntawm seb hom tshuaj twg koj muaj, koj yuav xav xaiv qhov chaw xws li: "smoothie", "blend" lossis "mashed"

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Kauj Ruam 5. Muab lub smoothie tso rau hauv ib lub khob thiab pab

Koj tuaj yeem haus nws zoo li no lossis ua kom zoo nrog whipped cream, txiv tsawb slices lossis zib ntab me ntsis.

Txoj Kev 2 ntawm 5: Ua Txiv Tsawb Smoothie nrog Txiv Hmab Txiv Ntoo Mix

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Kauj Ruam 1. Npaj cov txiv hmab txiv ntoo

Tev thiab hlais txiv tsawb. Ntxuav cov txiv pos nphuab, txiav cov qia thiab txiav lawv ib nrab lossis hauv ib nrab (ua kom lub tshuab ua haujlwm yooj yim dua). Ntxuav blueberries.

Txhawm rau ua kom tuab dua, khov txiv tsawb

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Kauj Ruam 2. Muab cov txiv hmab txiv ntoo tso rau hauv rab

Yog tias koj tsis muaj, siv lub tshuab ua zaub mov nrog cov hniav hlau.

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Kauj Ruam 3. Ntxiv cov kua txiv thiab yogurt

Yog tias koj xav kom haus dej qab zib, ntxiv zib ntab. Yog tias koj tsis muaj agave nectar, siv lwm yam qab zib xws li zib ntab, zaub mov qab zib, lossis qab zib.

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Kauj Ruam 4. Muab tso rau hauv dej khov

Yog tias koj khov cov txiv tsawb, koj tuaj yeem ntxiv cov dej khov lossis tsis tau.

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Kauj Ruam 5. Yeej cov khoom xyaw kom txog thaum du

Ncua lub tshuab ziab khaub ncaws qee zaum, qhib thiab thawb cov khoom sib xyaw nrog spatula. Khaws kom sib zog thiab sib tov kom txog thaum nws tsis ua lumpy lawm.

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Kauj Ruam 6. Muab lub smoothie tso rau hauv ib lub khob thiab pab

Coj nws zoo li no los yog garnish nrog slices ntawm txiv tsawb, txiv pos nphuab los yog qee cov blueberries.

Txoj Kev 3 ntawm 5: Ua Kom Txiv Neej Noj Qab Nyob Zoo

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Kauj Ruam 1. Muab cov mis nyuj almond tso rau hauv rab rab los yog khoom noj

Yog tias koj nrhiav tsis tau mis nyuj mis, ua koj tus kheej los ntawm sib tov ib khob (240 ml) dej thiab ½ khob (70 grams) ntawm almonds.

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Kauj Ruam 2. Ntxiv cov zaub ntsuab thiab tuav nws nrog mis nyuj

Muab cov nplooj tso rau hauv qhov me me vim lawv nyuaj rau tuav. Txuas ntxiv mus kom txog thaum nplooj tau sib xyaw nrog cov mis. Ntxiv cov zaub ntsuab mus rau qhov pib ua rau cov smoothie ntau dua thaum ua tiav.

Tsis txhob txhawj xeeb txog cov zaub ntsuab zoo li cas vim tias nws yuav tsis qhia. Nws yuav tsuas yog ua rau cov dej haus muaj xim ntsuab zoo thiab nqa ntau cov as -ham

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Kauj Ruam 3. Tev thiab hlais cov txiv tsawb thiab muab tso rau hauv rab rab

Txhawm rau ua kom cov smoothie tuab, khov txiv tsawb. Ntxiv tsib mus rau rau qhov dej khov yog tias koj nyiam; lawv yuav ua kom cov smoothie txias thiab tuab dua.

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Kauj Ruam 4. Ntxiv cov txiv laum huab xeeb thiab zib ntab

Txhawm rau ntxiv cov fiber ntau, ntxiv chia noob. Mus rau ib qho smoother txiv laum huab xeeb hla cov roj nplaum; nws yuav yooj yim dua los tuav thiab yuav ua rau cov smoothie tsis tuab.

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Kauj Ruam 5. Yeej cov khoom xyaw kom txog thaum lawv zoo ib yam thiab homogeneous

Tua lub tshuab ziab khaub ncaws qee zaum thiab thawb qhov uas tau sau rau ob sab siv lub tshuab raj. Qhov no yuav pab cov khoom xyaw sib tov zoo dua.

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Kauj Ruam 6. Muab lub smoothie tso rau hauv lub khob loj thiab txaus siab rau

Nws muaj cov as -ham thiab cov protein ntau, uas yuav ua rau koj puv sijhawm. Nws yog tshais zoo!

Txoj Kev 4 ntawm 5: Ua Creamy Banana Pie Smoothie

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Kauj Ruam 1. Muab cov txiv tsawb, mis nyuj thiab qab zib tso rau hauv rab rab

Tev thiab txiav cov txiv tsawb ua ntej, thiab tso rau hauv rab. Sib tov cov mis nyuj nrog qab zib thiab tso rau hauv lub tshuab ziab khaub ncaws ib yam, ntaus kom txog thaum zoo ua ke. Qhov no muab lub hauv paus creamy rau haus.

  • Txhawm rau ua kom tuab dua, siv cov txiv tsawb khov.
  • Txhawm rau ua kom muaj kua ntau dua, siv mis nyuj tag nrho lossis mis nyuj nkaus xwb, tsis sib xyaw nrog qab zib hnyav.
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Kauj Ruam 2. Ntxiv maple phoov, piam thaj xim av, cinnamon thiab txiv ntseej

Cov khoom xyaw no yuav ua rau cov smoothie puv ntawm qhov tsw. Yog tias koj tsis muaj maple phoov lossis tsis nyiam nws, ntxiv lwm cov qab zib, xws li agave nectar, zib ntab, jelly, zib ntab, qab zib thiab lwm yam.

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Kauj Ruam 3. Xav txog kev ntxiv cov qhob noom xim kasfes zom ua ke kom cov dej haus nkig

Nws tseem tuaj yeem siv ob lub ncuav qab zib vanilla wafer. Ntxiv lwm yam qab thiab. Nov yog qee cov tswv yim:

  • Ntxiv cocoa lossis mini chocolate chips kom muab cov chocolate sib tov du.
  • Ua kom qab zib, ntsim smoothie los ntawm kev ntxiv ¼ teaspoon (60 mg) ntawm cayenne kua txob.
Ua Banana Smoothie Kauj Ruam 21
Ua Banana Smoothie Kauj Ruam 21

Kauj Ruam 4. Tuav kom txog thaum cov khoom xyaw du

Tsis txhob cia nws ua lumpy. Nres lub tshuab ziab khaub ncaws qee zaum thiab thawb lub tsev tsim mus rau ob sab siv cov roj hmab txhuam; qhov no ua kom ntseeg tau tias txhua yam yuav zoo sib xyaw.

Ua Txiv tsawb Smoothie Kauj Ruam 22
Ua Txiv tsawb Smoothie Kauj Ruam 22

Kauj Ruam 5. Muab lub smoothie tso rau hauv lub khob loj thiab ua haujlwm

Haus nws zoo li no los yog garnish nrog ntau cov cinnamon, nutmeg lossis txiv tsawb slices. Txhawm rau ua kom nws zoo li cov khoom qab zib, ntxiv me ntsis nplawm nplaum, qhob noom xim kasfes thiab cov xim sib tov; ua tiav nrog cherry nyob rau sab saum toj.

Txoj Kev 5 ntawm 5: Ua Txiv Tsawb Smoothie rau Tshais

Ua Banana Smoothie Kauj Ruam 23
Ua Banana Smoothie Kauj Ruam 23

Kauj Ruam 1. Muab cov txiv tsawb tev thiab txiav rau hauv rab

Txhawm rau ua kom cov smoothie tuab dua, siv cov txiv tsawb khov. Yog tias koj tsis muaj lub tshuab ziab khaub ncaws, siv lub tshuab ua zaub mov nrog cov hniav hlau.

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Kauj Ruam 2. Ntxiv mis nyuj, yogurt thiab oats

Txhawm rau ua kom qab zib qab zib, siv vanilla yogurt. Txhawm rau kom nws tsis qab zib, siv cov mis tsis muaj qab zib. Yog tias koj xav kom haus kom tuab, tsis txhob ntxiv mis nyuj, thiab tso kua mis ntau dua.

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Kauj Ruam 3. Ntxiv cinnamon, zib ntab thiab txiv laum huab xeeb

Cinnamon yuav ntxiv qhov muaj zog tsw rau lub smoothie, thaum zib ntab yuav muab nws qab zib. Txiv laum huab xeeb muab cov protein ntau. Yog siv txiv laum huab xeeb, siv hom smoothest; nws yuav yooj yim dua los ntaus dua li fatter version.

Yog tias koj nyiam smoothies uas txias heev thiab tuab, ntxiv cov dej khov

Ua Banana Smoothie Kauj Ruam 26
Ua Banana Smoothie Kauj Ruam 26

Kauj Ruam 4. Yeej cov khoom xyaw kom txog thaum lawv zoo ib yam thiab homogeneous

Nres lub tshuab ziab khaub ncaws qee zaum thiab thawb cov khoom sib xyaw rau hauv ob sab ntawm iav. Qhov no ua kom ntseeg tau tias txhua yam tau sib xyaw zoo thiab tiv thaiv kom tsis txhob haus cov dej.

Ua Banana Smoothie Kauj Ruam 27
Ua Banana Smoothie Kauj Ruam 27

Kauj Ruam 5. Muab lub smoothie tso rau hauv lub khob loj thiab ua haujlwm

Haus nws zoo li no los yog garnish nrog oats, pinch ntawm cinnamon los yog me ntsis zib ntab.

Lub tswv yim

  • Cov txiv hmab txiv ntoo tshiab dua, qhov qab dua yuav yog smoothie.
  • Siv cov txiv hmab txiv ntoo khov los ua kom cov dej khov tuab. Nws yuav tsis txawm tias yuav tsum tau siv dej khov hauv qhov no.
  • Es tsis txhob siv mis nyuj thiab dej khov, siv yogurt! Cias hloov cov mis nrog yogurt thiab tsis ntxiv dej khov. Siv cov tshuaj tsw qab lossis vanilla yogurt yog tias koj xav kom cov dej haus kom qab zib.
  • Kiwi, txiv nkhaus taw, txiv nkhaus taw thiab lwm yam txiv hmab txiv ntoo kuj zoo nrog txiv tsawb.
  • Ntxiv daus los yog ob lub mis nyuj khov rau lub smoothie kom nws qab qab. Nws yuav zoo li ntau dua milkshake.
  • Yog tias koj tsis xav siv mis nyuj li niaj zaus, sim mis nyuj! Nws qab, ua raws li lub ntuj qab zib, thiab muaj tsawg dua calories.
  • Yog tias koj tsis tuaj yeem haus cov khoom siv mis nyuj, sim siv mis nyuj mis, mis nyuj txiv maj phaub (pib nrog me me, vim nws tuab heev thiab creamy) lossis kua mis. Qee lub khw kuj muaj mis tsis muaj lactose.
  • Yog tias koj yog vegan thiab daim ntawv qhia hu rau zib ntab, siv agave nectar. Qhov saj thiab qhov sib xws yog qhov zoo sib xws. Koj tseem tuaj yeem siv lwm cov khoom qab zib zoo li qab zib, vanilla extract thiab cov khoom qab zib kom noj qab haus huv.
  • Puas yog smoothie maj? Ntxiv tsw rau nws! Nov yog qee qhov kev xaiv zoo: cardamom, qhob noom xim kasfes, cocoa hmoov, cinnamon hmoov, nutmeg thiab vanilla extract.
  • Ua kom smoothie ntau nqaij los ntawm garnishing nws nrog cov khoom xyaw seem. Piv txwv li, yog tias koj siv txiv pos nphuab hauv koj cov dej haus, muab cov txiv pos nphuab tso rau saum. Yog tias koj siv cov qhob noom xim kasfes, muab qee yam tso rau saum.

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