Green smoothies ke phepo e ntle ho lijo tsa hau, ho sa tsotellehe hore na u phela joang hantle-kapa ha u sa phela hantle-u se u ntse u ja. Keletso ena e bonolo ea smoothie e entsoe ka mango, lero la lamunu, banana le spinach le monate ka mahe a linotši. Haeba u khetha ho se sebelise mahe a linotši, lero la agave le etsa sebaka se setle sa ho se senya, empa u ka fumana hore ha u hloke ntho e le hore e monate.
Seo U tla se Hloka
- Libanana tse 2
- Mango e kholo (hoo e ka bang senoelo se le seng haeba se sebelisoa ka mangoo cubes)
- Likotlolo tse 1 1/2 lero la orange
- 1 spinach e khōlō e tletseng letsoho
- 1 e seatla se bulehileng thispone mahe a linotši
- 3 ho isa ho 4 maqhoa a leqhoa
Kamoo U ka e Etsang
- Beha lisebelisoa tsohle ho blender le whirl ho fihlela le boreleli.
- Eketsa metsi a mangata ho feta hore u fumane kemiso ea hau e lekaneng.
Thabela smoothee e ncha ea botala bakeng sa lijo tsa hoseng kapa lijo tse monate tse monate.
* Cook's Notes:
- Haeba u khetha ho se sebelise mahe a linotši, lero la agave le etsa hore ho be le sebaka se setle sa ho e khaphatsa, empa u ka fumana hore ha u hloke ntho e le hore e monate, kaha smoothie ena e ntle haholo, ho qala ka . Mangoes ke e 'ngoe ea litholoana tse monate,' me mango e le 'ngoe e na le ligrama tse 46 tsa tsoekere e tloaelehileng. Le hoja seo se ka 'na sa bonahala eka ke lithane tsa tsoekere, hangata tsoekere ea litholoana hangata e na le ntho e lokelang ho ameha haholo ka eona. Mangoes e tletse li-vithamine, liminerale le fiber, ka hona li na le mohloli o motle oa tsoekere. Ho eketsoa tsoekere, e fumanoang lijong tse kang candy, thepa e besitsoeng le ho sebetswa, lijo tse tsoekere tse tsoekere tse se nang phepo e ngata empa li jere lik'halori tse se nang letho.
- Ho eketsa meroho, e kang spinach kapa khale, ke tsela e ntle ea ho matlafatsa boleng ba smoothie ea hau. 'Me u ke ke ua e latsoa le monate oa litholoana, ho etsa hore e be khetho e ntle bakeng sa batho ba jang lijo.
- Ha ho khoneha, khetha manyolo ho qoba ho ba le chefo e bolaeang likokoana-hloko le lik'hemik'hale tse phahamisang smoothie ea hau.
- Bakeng sa lisebelisoa tse nyenyane, eketsa peo ea chia kapa peo ea folaxe. Bakeng sa protheine try spirulina, chlorella, linate kapa lipeo, tse kang lialmonde, walnuts kapa linate tsa Brazil. Li-fibre le liprotheine li tla u boloka u le nako e telele, e leng hantle haeba u na le smoothie e tala bakeng sa lijo tsa hoseng.
Lisebelisoa:
Ho na le tsoekere e kae Mango? E khutlisitsoe ka la 5 December, 2016, ho tloha SFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013, la 12 April). Na Smoothie ea hao e botala e na le bophelo bo botle le bo leka-lekaneng? E khutlisitsoe ka la 5 December, 2016, ho tloha MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Lethathamo la lijo - Mangos, raw. E khutlisitsoe ka la 5 December, 2016, ho tsoa Lefapheng la Lipatlisiso la Temo la Temo la United States, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09176
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 845 |
| Total Fat | 12 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 76 mg |
| Sodium | 260 mg |
| Li-carbohydrate | 160 g |
| Fiber Fiber | 17 g |
| Liprotheine | 40 g |