Kopano ena ea mefuta e metle ea li-smoothie recipes e kenyelletsa litholoana tsa ka tse holimo le tse hlophisitsoeng ka ho fetisisa tse kileng tsa botsoa smoothies. Tsena tsohle tsa smoothies li jere livithamini tse ntle, tse nang le diminerale, li-antioxidants, fiber le protheine. 'Me kaofela li entsoe ka metsoako ea tlhaho feela, joaloka litholoana tse nang le serame, lero la litholoana tsa tlhaho, yogurt, lebese la soya le li-add-ins tsa tlhaho, joaloka linate, kokonate le pere ea pereate.
Ena strawberry smoothie recipe ke ea khale - 'me ka mabaka a utloahalang: e rata haholo! Etsa bonnete ba hore o sebelisa sesebelisoa sa tlhaho, sa litholoana le lero le monate la cranberry raspberry bakeng sa kakaretso ena. Ho seng joalo, o ka fumana lisebelisoa tse ngata le lisebelisoa tse fosahetseng tseo u sa li batleng ka smoothies ea hau.
Ha fragole e ntse e le ka nako, fragola e ncha e etsa hore e be e lokileng bakeng sa mokhoa ona o thabisang oa litholoana tsa bana. Semela ea samente e ne e tla etsa monate o motle bakeng sa risepe ena, hape.
03 ho ea ho 11
Bophelo bo botle ba Smoothie Recipes - Li-Blueberry Litholoana tsa Smoothies
Litholoana tsa Bebele e Smoothies. Taesam Do / Getty Images
Ho thata ho nahana ka ho ja lijo tse monate kapa lijo tsa hoseng ho feta li-fruitberry tse monate tsa smoothies. Ka lisebelisoa tse 'nè feela, li-blueberry smoothies li nka metsotso e leshome ho itokisetsa. Bana ba ka ba ba etsa kemiso ena ba le bang.
Ke nkhothaletsa ho sebelisa li-blueberries tse nang le mefuta e mengata. Haeba o batla ho sebelisa blueberries e ncha, feela eketsa leqhoa le ho fokotsa lero la phaenapole ka 1/4 senoelo.
Ena ke phepo e ntle ea smoothie e entsoeng bakeng sa ba ratang chokoleti. Le hoja ts'okolate ena ea smoothies e latsoa joaloka tsokolate ea lebese kapa linotlolo tse noa tseo u ka li fumanang lebenkeleng la kofi, li phela hantle haholo.
Tsokolate ena ea smoothies e entsoe ka libanana, lebese la soya la vanilla, yogurt ea vanilla le sekoti sa chokoleti tse hasang (Nutella). Bakeng sa ho sotha, leka k'hasepe ena ka tsokolate e entsoeng ka mokhoa o entsoeng ka letsoai leboteng ho e-na le mokotla oa chokoleti. U tla matlafatsoa ke oli e phetseng hantle ea omega-3 mafura a sebele ho e mong le e mong ea sebetsang.
05 ea 11
Bophelo bo botle ba Smoothie Recipes - Green Smoothies
fcafotodigital / Getty Images Ena e ntle hantle ea smoothie e khabisitsoeng e fumana mmala o motle ho tloha ho 'mele o phetseng hantle. Khale e jere livithamine, diminerale, fiber le protheine, empa e ka ba bohloko haholo. K'hemik'hale ena e tala ea smoothie e rarolla bothata boo ka ho li kopanya ka li-cinks tse monate, li-yogurt tsa vanyo le lero la phaenepo ea kokonate. Hang ha bana ba leka li-smoothies tsena tse phetseng hantle, ba tla u kōpa hore u li phethe nako le nako.
06 ho ea ho 11
Healthy Smoothie Recipes - Melon Smoothie Recipe
Philip Wilkins / Getty Images
Hoa hlolla hore ebe mefuta e meraro e bonolo feela e ka latsoa. Recipe ena ea melon smoothie e entsoe ka li-chunks feela tse ncha, lebese, ka yogurt le sirapo ea maple. Likhomo tsa mahapu li na le serame pele li etsa hore litholoana tsena li be le khanyang le li khathollang. Ena eohle-ea tlhaho litholoana tsa smoothie ke phekolo e phethahetseng letsatsing la lehlabula le chesang.
07 ho ea 11
Healthy Smoothie Recipes - Banana Smoothie Recipe
Billnoll / Getty Images
Le hoja u sa lokela ho emela nako ea perekisi ho etsa lero lena la peach smoothie (hobane le ka etsoa ka liperekisi tse serame), ena ke smoothie e rata joaloka lehlabula. E ncha le e tletseng monate o monate, li-peach smoothies li tiisetsoa hore li tla otloa ke mang kapa mang ea li lekang.
Ke rata ho sebeletsa li-smoothies bakeng sa lijo tsa hoseng kapa mokotla o nang le selae sa bohobe ba zucchini .
08 ho ea ho 11
Bophelo bo botle ba Smoothie Recipes - Chocolate Strawberry Smoothies
Brian Macdonald / Getty Images
Recipe ena ea tsokolate ea strawberry smoothie e phethahetse bakeng sa ho khotsofatsa leino le monate ka tsela e ntle haholo. E entsoe ka lihlahla tse nang le fragole, li-yogurt tsa vanilla, lebese, lero la phaenapole, likolete tsa tsokolate le cocoa, ena ke e 'ngoe ea li-smoothies tse ratang lijo tse tsoekere, empa li phetse hantle hoo li ka fumanang lijo tsa hoseng.
09 ea 11
Bophelo bo botle ba Smoothie Recipes - Lemon Blueberry Smoothies
Litšoantšo ka Teri A. Virbickis
Lekhasi lena la blueberry smoothie recipe e lula e le le ratehang har'a bana le batho ba baholo ka ho tšoanang. Lekhalo la lemon le la blueberries ke la tlhaho (nahana: li-muffins tsa blueberry tse nang le lemon streusel topping). 'Me kemiso ea lemonade e nang le serame e hlahisa tatso ea lemon ka mokhoa ona oa litholoana tsa smoothie.
Haeba u batla ho etsa li-blueberryberry smoothies le ho feta le lemone, eketsa sesepe se le seng ho sesepe sena sa smoothie.
U ka sebelisa litholoana tse monate tsa li-blueberry smoothies bakeng sa lijo tsa hoseng, sejo se monate kapa esita le lijo tse bonolo tse hlahisang matsatsi a chesang a lehlabula.
10 ho ea ho 11
Healthy Smoothie Recipes - Pumpkin Smoothies
Cathérine / Getty Images
Ena phepo e ntle ea mokopu smoothie e rata feela joaloka khaba ea mokopu ka khalase. E entsoe ka metsoako e mengata eo u ka e sebelisang ho etsa pie ea mokopu, tsena mokopu smoothies li hlile li otla ha u lakatsa litlolo tse oang.
Ke rata ho sebeletsa li-smoothies tse phetseng hantle bakeng sa lijo tsa hoseng ka Thanksgiving le Keresemese ka selae sa bohobe ba mokopu.
11 ho ea ho 11
Healthy Smoothie Recipes - Lemon Smoothies
Andrew Unangst / Getty Images
Ke tsela efe e molemo ea ho lumelisa letsatsi ho feta le ts'ebeliso e tsitsitseng ea letsatsi le tsositseng smoothies ? E entsoe ka monate oa lero la lamunu, lebese la soya, banana, yogurt le mahe a linotši, risepe ena ea smoothie e rata joaloka khanya ea letsatsi ka khalase. 'Me e tla fa bana ts'ebetso e kholo, e phetseng hantle ho letsatsi, hape!