Na hoa khoneha ho noa li-smoothie bakeng sa lefu la tsoekere, na ho na le tsoekere e ngata ho bona - e 'ngoe ea litaba tse bakang khang.
Litsebi tsa phepo e nepahetseng li araba - ho ka etsahala, empa hafeela u khetha linoko ka hloko 'me u qala ho buisana le ngaka ea hau, kaha liteko tsa lijo li lokela ho etsoa feela ka tumello ea hae.
Melemo ea li-smoothie tse nang le makhasi le limela tse tala
Batho ba bangata ba nang le lefu la tsoekere ba lumela hore li-smoothie tse tala (joalo ka ha li bitsoa ke motsoako o ka sehloohong, le ha e le hantle hore li-smoothie ka bo tsona ha li na botala) li thusa ho laola boemo ba bona. Ho joalo, setho se seng le se seng ke ntho e le 'ngoe' me karabelo ea eona le eona ke motho ka mong. Leha ho le joalo, batho ba bangata ba nang le lefu la tsoekere ba re li-smoothie tse tala:
- Tsitsisa maemo a tsoekere
- Thusa ho theola boima ba 'mele
- Matlafatsang
- Ntlafatsa boroko
- Tšilo ea lijo
Ho ba teng ha bongata bo boholo ba fiber ho li-smoothie tse tala ho fokotsa ho fetoloa ha lik'habohaedreite ho tsoekere, ka hona ha ho na tsoekere e potlakileng ho tsoekere. Fibre e boetse e fana ka maikutlo a ho satiety ebile ha a ho ja ho feta, e leng sa bohlokoa bakeng sa lefu la tsoekere.
Li-smoothie tse tala li khothalletsoa hore li noe nakong ea lijo tsa hoseng kapa e le lijo tsa motšeare.
Lijo tsa Smoothie bakeng sa batho ba nang le lefu la tsoekere
Portfolio ea American Diabetes HealthPages e fana ka mehopolo e 5 e ntle ea tsoekere ea tlhaho ea tsoekere. Haeba u nka qeto ea ho li leka ka lekhetlo la pele, etsa bonnete ba hore u lekola boemo ba hau ba tsoekere pele le ka morao. Mohlomong ha li u tšoanele.
1. Ka li-blueberries le banana
Lisebelisoa
- 1 banana
- 200 g spinach
- 70 g k'habeche ea khale (khale)
- 1 tse 'maloa tse putsoa
- 2 tbsp. tablespoons ea peo ea chia e sa kenngoeng (ho na le 1 tbsp.spoon ea peo e ka bang 3 tbsp. litapole tsa metsi, soak bakeng sa halofo ea hora)
Litholoana tse ho smoothie ena lia hlokahala e le hore o lekanye tatso ea meroho, empa ha ua tšoanela ho ba mafolofolo haholo, ho seng joalo o ke ke oa utloa tatso e monate ea sipinachi.
2. Ka banana le litlama
Lisebelisoa
- 1 banana ice cream
- 200 g ea litholoana life kapa life tse lumelloang ke lefu la tsoekere
- 1-2 tbsp. akarelletsang likhaba le peo ea chia
- 1-2 tsp sinamone
- Li-tee tse 2 li sa tsoa mela ka motso
- 100-150 g ea meroho (chard, spinach kapa hop kale)
Liphaenapole, peo ea kharenate, limango li molemo bakeng sa risepe ena - tatso e tla khatholla haholo.
3. Ka perela le kopanya ea meroho e tala
Lisebelisoa
- 400 g ea motsoako oa meroho efe kapa efe ea makhasi eo u e khethileng (chard, k'habeche ea khale, sipin, lettuce, sesepa sa metsi, parsley, sorrel, k'habeche ea China, rucola, jj)
- 2 tbsp. tablespoons ea peo ea pele ea chia
- Li-pepere tse 4 tsa motsoako oa ginger
- 1 perela
- 2 mahlaka a celery
- Likomkomere tse 2
- 75 g blueberries
- 50 g chinanapole (ka ho khetheha e ncha)
- 2 tbsp peo ea folaxe
- Ice le metsi
Kopanya feela 'me u thabele!
4. Ka fragole le spinach
Lisebelisoa
- Likala tse 3 tsa likomkomere
- 75 g blueberries
- ½ kutu ea celery
- sehlopha sa spinach
- 1 tbsp. khaba ea phofo ea cocoa
- 1 tbsp. khaba ea peo ea folaxe
- Sinamone e le 'ngoe
- 200 ml lebese la almond le sa koaheloa
- 3 tbsp. akarelletsang likhaba le oatmeal
- 2 fragole
Hoo e ka bang 250-300 ml ea smoothie e tla fumanoa ka bongata ba linoko. Ho molemo haholo ho noa hoseng ka mpeng e se nang letho ho tsitsisa tsoekere ea mali.
5. Ka li-blueberries le peo ea mokopu
Lisebelisoa
- 450 g spinach
- 80 g fragole
- 80 g li-blueberries
- 30 g phofo ea cocoa
- 1 tsp sinamone
- 1 tbsp peo ea folaxe
- 40 g, soetse peo ea chia
- Tse 'maloa tsa peo ea mokopu
- Metsi a ho latela qeto ea hau
