Smoothies le lefu la tsoekere > Lijo tsa lefu la tsoekere

Lijo tsa batho ba nang le lefu la tsoekere ha li na thuso, empa hape li monate. Li-smoothies tsa lefu la tsoekere - e 'ngoe ea likarolo tsa lijo tse monate le tse phetseng hantle. Li-Smoothie li loketse bakuli ba nang le lefu la tsoekere. Monyetla oa lino tsena ke boleng ba tsona ba phepo e nepahetseng, palo e kholo ea livithamini le li-antioxidants. Ntle le moo, li-smoothie li kenella ka potlako 'me li lula habonolo habonolo, hape li thusa ho ntlafatsa maemo a tsoekere ea mali.

HABOHLOKOA HO TSEBA! Le lefu la tsoekere le tsoetseng pele le ka phekoloa lapeng, ntle le ho buuoa kapa lipetlele. Bala feela seo Marina Vladimirovna a se buang. bala litlhahiso.

Lihlahisoa tsa smoothie tsa tsoekere

Bakeng sa jase e phetseng hantle, o hloka ho khetha metsoako e nepahetseng. Ho lefu la tsoekere, o hloka ho sebelisa lihlahisoa tse ke keng tsa eketsa tsoekere e ngata maling. Li-smoothie li lokela ho lokisoa ho latela meroho kapa litholoana. Ho bohlokoa ho batho ba lefu la tsoekere ho lokisa mekotla ena ka tlatsetso ea:

Tsoekere e fokotseha hang-hang! Lefu la tsoekere ha nako e ntse e tsamaea le lona le ka lebisa ho letšoele la maloetse, a kang mathata a pono, maemo a letlalo le moriri, liso, maloetse a mokokotlo esita le hlahala ea mofets'e! Batho ba ile ba ruta boiphihlelo bo bohloko ho fetolela maemo a bona a tsoekere. bala ho tsoela pele.

Linoko - turmeric, ginger, sinamone. Li na le livithamini le li-antioxidants, li etsa hore cholesterol le tsoekere maling li fetohe.
Lihlahisoa tsa lebese le letsoai - kefir, yogurt e mafura a tlase, lebese la skim.
Lekala - rye, koro, oat. Lekala le na le livithamini tse ngata, fiber le lijo tse matlafatsang, tse ntlafatsang tšusumetso ea mala, li tlosa chefo le ho fokotsa boima ba 'mele.
Meroho - walnuts, kedare, almonds, hazelnuts, cashews. Linate li na le li-acid tse ngata tsa polyunsaturated, liprotheine le livithamini. Li ntlafatsa maemo a marako a methapo ea mali, li lula hantle hantle, 'me li thusa ho khutlisetsa maemo a tsoekere le cholesterol maemong a tloaelehileng.

Ho meroho ea ho etsa li-smoothie boteng ba lefu la tsoekere, spinach e bohlokoa haholo: e na le tšepe, li-antioxidants le livithamini tse ngata. Ntle le moo, ho khothalletsoa hore batho ba nang le lefu la tsoekere ba sebelise li-radish, li-beet, mekopu, meroho, celery, pepere ea tšepe, khabeche ea mofuta ofe kapa ofe (ho kenyelletsa le likholifulawa, broccoli, Brussels ea hlaha), tamati, likomkomere le zucchini bakeng sa li-cocktails. Ho litholoana, o ka sebelisa liapole, kiwi, avocado, grapefruit, kharenate. Ka bongata, monokotsoai o lokela ho jeoa: fragole, tse tala, li-blueberries, li-cherries. Sebakeng sa tsoekere, o hloka ho sebelisa li-sweeteners.

Liphetetso tsa lefu la tsoekere

Ka lebaka la boleng ba eona bo botle ba phepo le satiety, ho khothalletsoa ho pheha sopho ea lijo tsa hoseng, tsa mots'eare kapa tsa lijo tsa mots'eare. Lino tsena li nooa hantle ebile li fana ka matla. Li-Smoothie e ka ba meroho, litholoana kapa tsa tsoakoa. Tse latelang ke litlolo tse thusang bakeng sa mefuta e fapaneng ea li-smoothie, empa u se ke ua ipehela tsona. Ho tseba metsoako e lumelletsoeng, o ka iqalla mekhoa e mecha u sebelisa lijo tseo u li ratang haholo.

Kefir ea marang-rang bakeng sa lefu la tsoekere

Ho pheha joala, nka lilakane tse 7,8 tsa basil e pherese, pepere e le 'ngoe e monate, likomkomere tse 1. Hlatsoa ebe o omisa basil, o hlapolle ebe o peel peo le likomkomere. Khaola metsoako likotoana tse nyane, beha ka har'a blender, eketsa khalase ea kefir e mafura a tlase. Qhekella tsohle ho fihlela li boreleli. U ka eketsa letsoai le lenyenyane ho tatso ea hau mme u eketsa halofo ea clove ea konofolo.

Curd smoothie e nang le meroho

Bakeng sa seno se joalo, o hloka tamati tse peli, makhasi a 'maloa a basil e ncha, ligrama tse 100 tsa chisi e nang le mafura a tlase, halofo ea pepere e monate. Hlatsoa le ho omisa makhasi a basil, tšela tamati ka metsing a belang le makhapetla, ho hlatsoa le ho kha pepere. Tšela metsoako eohle ka har'a blender, ka mokhoa o ikhethileng eketsa pina ea letsoai. Beat ho fihlela boreleli.

Green Vitamin Smoothie

Seno sena sa litholoana le sa meroho se bobebe haholo ebile se phetse hantle, ho molemo ho se nooa hoseng, hobane se fana ka matla a letsatsi lohle. Lithako - apole e le 'ngoe e nyane, ligrama tse 100 tsa spinach, celery e le' ngoe. Hlatsoa sepinche, khaola maoto, u khaole makhasi habobebe. Hlatsoa apole le celery, khabeloa likotoana tse nyane. Kenya metsoako eohle ka blender, whisk ho fihlela e boreleli. Haeba ho hlokahala, yoghur e se nang mafura kapa kefir e ka eketsoa senoeng.

U ka e pheha joang?

Fafatsa lero lena ho tloha lilamunu tse peli, ebe u li tšela ka har'a blender, hammoho le li-blueberries, tofu le ginger.
Beat ho fihlela o fumana boima.
Ho nwa hoseng.

2. Strawberry le phaenapole ea smoothie

Li-antioxidants le li-enzyme tsa ho sefa li etsa hore lero lena le be molemo tshusumetso ea metabolism le manyeme.

Ho ja hangata ho theola tsoekere e phahameng ea mali mme, ho feta moo, e ts'ehetsa lits'ebetso tsa ho tsamaisa phepo.

Lithako

½ kopi ea fragole e halikiloeng (100 g)
Likhechana tse 2 tsa phaenapole
Liipone tse 3 tse hlakileng yoghur (60 g)
½ metsi a senotlolo (100 ml)

U ka e pheha joang?

Tšela metsoako eohle ka har'a blender ebe u otla ho fihlela seno se boreleli se fumanoe.
Noa ka mpeng e se nang letho kapa e le karolo ea lijo tsa hoseng.

Li-goth smoothie

Ho etsa seno se joalo, o hloka ho nka motso oa ginger, apole e le 'ngoe e tala, lero la kharenate. Grate ea khalase (khaba ea tee e tla lekana), rinse apole, ebola, khaola likotoana tse nyane. Tšela metsoako ka blender, eketsa 4-5 tbsp. l lero la kharenate ea tlhaho. Beat ho fihlela boreleli. Haeba smoothie e le ngata haholo, eketsa metsi kapa lero.

Meroho Smoothie

Bakeng sa ho pheha, o hloka li-radash tsa 3-4, likomkomere tse le 'ngoe, letlobo tse 2 tse nyane tsa broccoli, eiee e tala, yogurt e mafura a tlase. Hlatsoa linoko tsohle ka botlalo. Khaola radish le likomkomere ka likotoana, khabeloa onion, tšela ka har'a blender. Kenya broccoli, tšela yoghur. Ka lefu la tsoekere, yoghur e lokela ho sebelisoa ka mafura a tlase. Otla kholo ho fihlela e boreleli. O ka eketsa letsoai le lenyane haeba le batla.

Orange Pumpkin Smoothie

Ho khothalletsoa meroho e mecha bakeng sa lino tse mokopu, empa haeba ho na le mathata ka tšilo ea lijo, ho molemo ho pheha mokopu, mouoane kapa ho baka hanyane. Ho etsa seno ho tla hloka ligrama tse 100 tsa mokopu le zucchini, halofo ea pere. Ka khaba metsoako eohle, e otle ka blender ho fihlela e boreleli. Ho etsa hore seno se noe metsi haholo, u ka eketsa metsi, kefir e mafura a tlase, lebese le halikiloeng le phehiloeng kapa chisi ea chisi.

Radish Smoothie

Radish e bohlokoa haholo bakeng sa lefu la tsoekere, hobane e na le bongata ba fiber ea ho ja, limatlafatsi tse 'maloa tsa mafura le mafura. Ho lokisa "radish smoothie", hlatsoa li-radish tse nyane ka botlalo, khabeloa hanyane, tšela ka har'a blender. Kenya lihlooho tse 3 tse hlatsoitsoeng tsa lipalesa tsa Brussels, parsley e nyane le cilantro, tšela khalase ea kefir e mafura a tlase. Beat ho fihlela boreleli. Ho lokisa mofuta o khotsofatsang haholoanyane oa smoothie ena, eketsa lehe le le leng le phehiloeng le onion e tala ho seno.

Mofuta oa lefu la tsoekere la tropike Smoothie

Ho etsa smoothie ea libakeng tse chesang tse mongobo, o tla hloka tholoana e le 'ngoe ea kiwi, karolo ea boraro ea pere, ligriki tse 100 tsa zucchini, li-clove tse' maloa tsa morara kapa halofo ea khalase ea lero la morara. Ebola kiwi, u e khaole likotoana tse nyane. Ka khaba pepere le zucchini. Tšela linoko tsohle ka har'a blender, eketsa morara kapa lero la eona, otla ho fihlela le boreleli. Ho natefatsa sejana hanyane, sebelisa sesebelisoa se tsoekere.

Chocolate Smoothie ea lefu la tsoekere

Bakeng sa seno sa chokolete se nang le lefu la tsoekere, o hloka lamunu e le 'ngoe, halofo ea avocado, 2 tsp. phofo ea cocoa. Hlatsoa li-avocados, u li khaole likotoana tse nyane ebe u kenya blender. Fafatsa lero ho tsoa ho lamunu, le tlatsetse avocado, tšela phofo ea cocoa. Beat ho fihlela boreleli. Bakeng sa ho monya tsoekere, sebelisa stevia kapa sopho e 'ngoe e khothalletsoang lefu la tsoekere. Lehlabuleng, o ka beha li-icee tse 'maloa ka har'a li-smoothie tse joalo.

Mefuta e Meng e Sebetsang ea Lefu la Tsoekere

Bakeng sa fragole e ntle ea fragole, hlatsoa ligrama tse 200 tsa fragole e ncha ebe u li tlola. Hlatsoa likhaba tse 100 tsa tofu, ebola, 'me u khabe banana e le' ngoe. Beha lihlahisoa tsohle ka blender, e otle ho fihlela e boreleli. Bakeng sa lefu la tsoekere, seno sa beetroot se tla hloka ligrama tse 400 tsa li-beets tse phehiloeng, khaba ea lero la lemone, kopi ea kotara ea lero la apole, lekhapetla le 1, apole le thyme. Hlatsoa, ebola, lihlahisoa tse khabisitsoeng hantle, beha sebakeng ka blender. Tšela lero, eketsa thyme. Interrupt ho fihlela boreleli. Ka boikhethelo, li-smoothie tsohle li ka khethoa ka sinamone kapa ginger.

Na o ntse o shebahala hore lefu la tsoekere le ke ke la phekoloa?

Ha re nahana ka taba ea hore u bala mela ona hona joale, tlhōlo ntoeng ea ho loantša tsoekere e phahameng ea mali ha e sa le ka lehlakoreng la hau.

Mme na o se o kile oa nahana ka kalafo ea sepetlele? Hoa utloahala, hobane lefu la tsoekere ke lefu le kotsi haholo, leo, haeba le sa phekoloe, le ka lebisang lefung. Lenyora le sa khaotseng, ho ntša metsi kapele, pono e lerootho. Matšoao ana kaofela ua tseba.

Empa na hoa khoneha ho phekola sesosa eseng phello? Re khothaletsa ho bala sengoloa mabapi le kalafo ea kajeno ea lefu la tsoekere. Bala sengoloa >>

5. Banana, apole le k'habeche smoothie

Tholoana ena e monate le seno sa meroho e fokotsa tsoekere e phahameng, e thibela nts'etsopele ea lefu la tsoekere.

Ho e sebelisa khafetsa ho thusa ho hloekisa 'mele, ho laola ho ruruha le ho thusa ho kenya tšebetsong metabolism e le hore ho theole boima ba' mele habonolo.

Nka noa mofuta oa eng oa mofuta oa tsoekere ea mofuta oa 2?

Mofuteng oa 2 oa lefu la tsoekere, litsebi tsa methapo ea kutlo li fana ka lijo ho latela lenane la lihlahisoa tsa glycemic ho laola khatello ea mali maling. Boleng bona bo bontša sekhahla sa ho kenella le ho phatloha ha tsoekere maling maling ka mor'a ho qeta sehlahisoa kapa seno se itseng.

Lingaka tse amohelang baeti li bua ka lijo tse amohelehang ha ho lateloa phekolo ea lijo. Leha ho le joalo, khafetsa, ba lebala ho hlalosa bohlokoa ba lino, ke eng se ka khonehang le se setseng se thibetsoe ka molao.

Mofuta oa 1 oa lefu la tsoekere la 2 o qobella mokuli hore a ngole lethathamo la tsona ka hloko. Lijo tse khethiloeng ka nepo li ka boloka glucose feela maemong a tloaelehileng, empa hape li ka fokotsa ho hanyetsa ha insulin.

Video (tlanya ho bapala).

Sengoliloeng sena se tla bua ka hore na u ka noa lino life tse nang le tsoekere ea mofuta oa 2, tse fuoang litlolo bakeng sa li-smoothie, tee ea litholoana, e fokotsang tsoekere ea mali, e hlalosa mekhoa ea ho etsa lino tse tahang, le index ea glycemic ea lino tse tloaelehileng.

Sengoloa se tla hlahloba ka botlalo mefuta e mengata ea lino tse bonolo, tse tahang le tse noang litholoana, ho bonts'a GI ea bona. Karolo ena e lokela ho hlahloba hore na ke index ea glycemic e amohelehang ho lijo tsa lefu la tsoekere keng.

Lino tse "Sireletsehileng" tsa lefu la tsoekere li lokela ho ba le index e sa feteng li-unit tsa 50 mme e be le sethala se tlase sa khalori. Nahana ka palo ea lik'hilojule hape ho bohlokoa boteng ba lefu le "monate", hobane sesosa sa mantlha sa mathata a pancreatic se boima haholo. Ntle le moo, ho diabetes, metabolism ha e na phepo.

Ho nooa bakeng la batho ba nang le lefu la tsoekere le index e ka bang likoto tse 69 ho ka kenyelletsoa, ho tla eketsa tsoekere e ngata 'meleng. Ho thibetsoe ka thata ho noa lino tse nang le lefu la tsoekere, index ea glycemic eo e fetang lihlopha tse 70. Ke li-millilitere tse 100 feela tse bakang tsoho e potlakileng tsoekere ea mali ka metsotso e mehlano feela ho 4 mmol / L. Nakong e tlang, nts'etsopele ea hyperglycemia le mathata a mang a mesebetsi e fapaneng ea 'mele lia khoneha.

Lethathamo la lino tse nang le index ea "glycemic" e tlase:

metsi a matsoai a tafole
lero la tamati
tonic
tee
kofi e omisitsoeng
oxygen cocktails
lebese
lino tse belisitsoeng lebese - lebese le halikiloeng tse halikiloeng, kefir, yoghurt, yoghur e sa koaeloang.

Hape, index e tlase ea glycemic ho tse ling tse lino tse tahang - vodka le veine ea tafole. Ho thibetsoe ka thata ho noa biri, kaha index ea eona ke likarolo tse 110, le phahameng ho feta tsoekere e hloekileng.

Ho Nwa Kotsi Bakeng sa Lefu la tsoekere:

indasteri ea matla
linoko leha e le life tsa litholoana
smoothie
sodas tse monate
joala joala
joala
sherry
biri
cola
litholoana kapa berry jelly ho starch.

Joale o lokela ho nahana ka ho qaqileng karolo ka ngoe ea lino tse tahang.

Linoko - turmeric, ginger, sinamone. Li na le livithamini le li-antioxidants, li etsa hore cholesterol le tsoekere maling li fetohe.
Lihlahisoa tsa lebese le letsoai - kefir, yogurt e mafura a tlase, lebese la skim.
Lekala - rye, koro, oat. Lekala le na le livithamini tse ngata, fiber le lijo tse matlafatsang, tse ntlafatsang tšusumetso ea mala, li tlosa chefo le ho fokotsa boima ba 'mele.
Meroho - walnuts, kedare, almonds, hazelnuts, cashews. Linate li na le li-acid tse ngata tsa polyunsaturated, liprotheine le livithamini. Li ntlafatsa maemo a marako a methapo ea mali, li lula hantle hantle, 'me li thusa ho khutlisetsa maemo a tsoekere le cholesterol maemong a tloaelehileng.

Ho pheha joala, nka lilakane tse 7,8 tsa basil e pherese, pepere e le 'ngoe e monate, likomkomere tse 1. Hlatsoa ebe o omisa basil, o hlapolle ebe o peel peo le likomkomere. Khaola metsoako likotoana tse nyane, beha ka har'a blender, eketsa khalase ea kefir e mafura a tlase. Qhekella tsohle ho fihlela li boreleli. U ka eketsa letsoai le lenyenyane ho tatso ea hau mme u eketsa halofo ea clove ea konofolo.

Seno sena sa litholoana le sa meroho se bobebe haholo ebile se phetse hantle, ho molemo ho se nooa hoseng, hobane se fana ka matla a letsatsi lohle. Lithako - apole e le 'ngoe e nyane, ligrama tse 100 tsa spinach, celery e le' ngoe. Hlatsoa sepinche, khaola maoto, u khaole makhasi habobebe. Hlatsoa apole le celery, khabeloa likotoana tse nyane. Kenya metsoako eohle ka blender, whisk ho fihlela e boreleli.Haeba ho hlokahala, yoghur e se nang mafura kapa kefir e ka eketsoa senoeng.

Meroho le litholoana li na le thuso ho mang kapa mang ea phetseng hantle, li ntlafatsa ts'ebetso le ho khotsofatsa 'mele ka livithamini. Empa batho ba nang le mafu a fapaneng ba ka etsa eng, hobane ha se batho bohle ba ka jang litholoana tse monate haholo - li-smoothie tsa lefu la tsoekere e tla ba khetho e ntle. Ntho ea bohlokoa eo u lokelang ho e hopola ke tlhoko ea ho khetha feela lihlahisoa tse "nepahetseng" mme u se ke oa khetholla tsoekere, e nang le litholoana tse ling.

Ho sa tsotelehe hore na re sebetsana le lefu la tsoekere la mofuta ofe, ho bohlokoa ho hopola lintlha tse 'maloa tsa bohlokoa.

Tsoekere ha e jeoe hape e nkeloa sebaka ke linoko tse monate tsa tlhaho.
Re ja lik'habohaedreite ho latela Sisteme ea XE (likarolo tsa bohobe), le keketseho ea tsoekere ea mali ho latela Sisteme ea GI (index ea glycemic).
Lijo li lokela ho ba li-fractional le ka nako e ts'oanang.

Ntle le moo, ho lokela ho hopoloa hore ho mofuta ofe kapa ofe oa lefu la tsoekere, palo ea matla a fumanoang lihlahisoa li tlameha ho lumellana le ts'ebeliso ea eona.

Batho ba nang le lefu la tsoekere la mofuta oa I ba ke ke ba fokotsa palo ea bona ea liprotheine, kaha ha e eketse maemo a tsoekere ea mali ka likhalori tsa eona. Empa ba nang le lefu la tsoekere la mofuta oa II ba lokela ho hana ho ikopanya le protheine le mafura, haholo-holo tšimoloho ea liphoofolo.

Mabapi le sena, khanya e bobebe kapa, ka lehlakoreng le leng, litlama tse nang le phepo e nepahetseng le litholoana tse tsoang lihlahisoa tse khethiloeng ka nepo li tla etsa hore ho fapanyetsane lijo ka motsoako o sa tloaelehang le ho fa 'mele livithamini, liminerale le fiber.

Apple
Morara
Kharenate
Kiwi
Radish
Squash
Moeletsi
Mokopu
Tomoso
Tloloko e monate le pepere e khubelu
Likomkomere
Mefuta e fapaneng ea hop - broccoli, e tšoeu, cauliflower
Celery
Spinach
Garlic le onion / botala
Greens (cilantro, parsley, basil, dill mane na)

Se ke oa nahana hore litholoana tsohle tse lumelletsoeng tsoekere e lokela ho ba acidic. Lenane la glycemic ntlheng ena ha le tsamaisane le monate oa lesea.

* Malebela a ho pheha
Boholo ba litholoana bo bohlokoa haholo - litholoana tse 1 ha lia lokela ho feta boholo ba palema e le 'ngoe. Ke maemong ana feela moo ho ka jeang ka nako. Ho seng joalo, ho molemo ho e arola likarolo tse 'maloa.

O ka fokotsa monko o monate mme oa fokotsa ho kenngoa ha tsoekere maling ka ho kopanya litholoana tse monate le litholoana tse ncha kapa meroho. Sena ke 'nete haholo bakeng sa ho etsa li-smoothie.

Lethathamo le le leng le joalo ke 'nete bakeng sa batho ba nang le lefu la tsoekere la mofuta oa II, hobane phapang e le' ngoe feela ke hore u ka khona ho reka litholoana tse ngata tse monate ka hohle kamoo ho ka khonehang, kaha ntlheng ena ho lebisoa tlhokomelo e ngata ho palo ea likhalori tse sebelisoang le tseo ba li jang.

Leha ho le joalo, ho molemo ho hana maemo a feteletseng joalo ka libanana le mahapu, ka ho "fumana" monate ho tsoa ho monokotsoai o kang raspberries, fragole le cherries.

Joalokaha u bona, lenane la lihlahisoa tseo u ka noang seno se nepahetseng ha se le lenyenyane haholo. Kenyelletsa ho chisi e nang le mafura a tlase, chisi e nang le mafura a tlase le lihlahisoa tse ling tsa lebese tse nang le khalori e tlase 'me u fumane sebaka se setle sa sopho e bored

Lihlahisoa tsohle tse sebelisitsoeng li tlameha ho qhekelloa hore li khethoe hantle, li khaoloe ka li-cubes kapa grated (haeba re bua ka mokopu o motala).
Re sebelisa blender ea letsoho feela bakeng sa ho kha litholoana tse bonolo le tse nang le lero (tamati, likomkomere, kiwi). Bakeng sa tsohle tse ling, sebelisa motsoako kapa blender e nang le sekotlolo.

Kahoo, bakeng sa ba qalang, lokisa litholoana tse bobebe le smoothie ea meroho.

Re hloekisa le ho kuta apole e le 'ngoe e nyane, re hlatsoe 100 g ea makhasi a sipinaya le 1 stalk e nyane ea celery.
Re omisa meroho, re e kha ebe re beha ntho e ngoe le e ngoe ka sekotlolo sa blender. Beat ho fihlela boreleli.

Tatso e tla ba e bonolo, e nang le litlama ka bolila. Haeba ho hlokahala, o ka eketsa 1 tsp ea lero la lemone kapa 100 ml ea kefir e mafura a tlase.

Re hlatsoa makhasi a 7,8 a basil e pherese, re ba tlohele hore ba qhale.
Re hlakola pelepele ho tloha peo le stalk, ebola likomkomere tse 1.
Re khaola ntho e ngoe le e ngoe likotoana tse nyane, re e romella ho blender ebe re e tlatsa ka kopi e le 'ngoe ea kefir e se nang mafura.

Haeba o lakatsa, eketsa letsoai ho seno ebe o eketsa ½ clove ea konofolo - sena se tla eketsa tatso ho tatso.

Li-radats tse mahareng tsa 3-4 li hlatsoitsoe hantle ka seponche ebe li khaoloa likoto.
Kenyelletsa ho bona likomkomere tse 1 tse halikiloeng, eiee ea lero le tala le lihlahla tse peli tse nyane tsa broccoli.
Ho molemo ho nka k'habeche e hoamisitsoeng - ha e qepha, sebopeho se tla nolofala 'me se tla khethoa hantle.
Re beha ntho e 'ngoe le e' ngoe ka blender, tšela li-yograte tse 150 ml kapa kefir ebe u otla.

E fetoha tatso ea 'nete ea selemo - e lero le e khanyang.

Scalp 2 tamati e mahareng ka metsi a belang mme o tlose letlalo. E behe ka har'a blender e kang ena.
Tšela ½ tsp ea basil e omisitsoeng kapa makhasi a 7 ho isa ho a 8 a makhasi a matala.
Kenya pepere ea ½ bell le chisi ea 100g e senang mafura.
Sepaka ho fihlela o boreleli.

Tamati ka boeona e lero haholo hoo ho sa hlokeng metsi a eketsehileng.

Grate 100 g ea mokopu o mocha le tekanyo e lekanang ea zucchini e ncha, e romelle ho blender. Ha re le moo re beha pere e bohareng le ho e otla. Haeba u lakatsa, u ka hlapolla mokotla oa metsi ka metsi, kefir / yogurt e se nang mafura kapa lebese le kolobisitsoeng ka mafura a fokolang.

Seno se entsoeng ka mokopu o mocha se tla ba molemo haholo, se nang le fiber le livithamine tse hlokahalang, empa haeba ho na le mathata ka pampitšana ea mala, ho ntse ho le molemo ho e pheha ka metsi a fokolang kapa ka boiler bo habeli. Ebe smoothie e ka nosetsoa ka decoction.

E ka lokisoa ka mefuta ea 2: e pelo e bobebe.

Li-radish tse 3 li peeled, li hlatsoe hantle 'me li khaotsoe likoto.
Lihlahisoa tsa Brussels li nkuoa hamolemonyana ebile li entsoe, ka hona e ba bonolo ebile e bonolo ho otla - nka lihlooho tse 3 tsa hop.
Kenya karolo ea ¼ ea meroho - cilantro, parsley. Whisk.

Senya senoelo ka kefir e 200 e senang mafura.

Lehe le le leng le halikiloeng le entsoe ka thata, le khaoloe 'me le kenyelle motsoako o ka sehloohong - radish, Brussels ea hlaha le meroho.
Haeba u lakatsa, u ka kenyelletsa khekhe e le 'ngoe ea konofolo kapa masiba a 3-4 a lieie e tala.
Whisk.

E entsoe ka kefir, re fumana oproshka ea 'nete.

Grate ea ginger ea ginger ka grater e kopaneng - 1 tsp e lekane
Peel 1 apole e tala e halikiloeng.
Kenya 4-5 tbsp. lero la kharenate.

Ho bohlokoa hore e fafatsoe, e sa khutlisoe - sena se na le palo e kholo ea liminerale le likarolo tsa trace.

Tšepa tsohle 'me, haeba seno se sa noe se lekaneng, e hlapolle ka metsi a belisitsoeng kapa eketsa lero. Ntho ea bohlokoa eo u lokelang ho e hopola ke hore e tebile haholo.

Ka pel'a rona ho na le "cock" ea "vith" ea nnete e ka khutlisetsang ka mor'a ho kula kapa ho phahamisa maoto, ho tlosa sefuba.

Empa na ba nang le lefu la tsoekere ba hlile ba tlameha ho lebala ka li-smoothie tse monate tsa sessert? Che, ha ho joalo! Ho lekane ho hopola ho lekana ha meroho e monate le e sa lomosoang le litholoana ka jareteng.

Litholoana tse 1 tsa kiwi tse butsoitseng, 1/3 ea pepere e tloaelehileng ho fapana le monate le 100 g ea zucchini. Phepelo ea eona e batla e sa fane ka tatso, 'me fiber le juiciness li tla eketsa monate oa litholoana tse ngata haholo. Sepha tsohle.

Ho feto-fetoha ha maemo ho fetoha le metsi a lakatsoang kapa seno leha e le sefe sa lebese se bolila se sa mafura, se se eketsa butle butle hore se se ke sa belisoa haholo.

Se ke oa tšoenyeha ka metsoako e sa tloaelehang: esita le ice cream ea vegan e entsoe ka motsoako ona, re sa bue ka li-smoothie!

Senya lero ho tloha ho lamunu e le 'ngoe - e lokela ho ba 100 - 150 ml.
½ avocado e butsoitseng (tholoana e lokela ho ba bonolo) e khaotsoe likoto tse kholo ebe e romelloa ho blender.
Tšela lero lohle 'me u tšollele 1-2 tsp. cocoa.

Whisk hammoho ho fihlela ho buoa ka botlalo le tatso ea monate. Haeba a lakatsa, o ka eketsa stevia e nyane.

Haeba seno se lokiselitsoe nakong e chesang, eketsa li-iceie tse 2-3 le whisk hape.

Ka lebaka la sinamone ka sebopeho, tatso e fumanoa hantle feela joalo ka phae e tsebahalang.

Re baka apole e le 1 e butsoitseng ka ontong kapa microwave ntle le li-sweeteners le botoro, letlalo le qalile ho phatloha, kahoo le se le loketse. E tlose, tlosa konokono le lipeo ebe u romela apole ho blender.
Tšela sinamone ntlheng ea thipa 'me u tšollele lebese le kolobelitsoeng le mafura a 200 ml. Sepha tsohle.

Haeba ho hlokahala, eketsa leqhoa. Maemong ana, ho molemo ho khaola karolo ea motsoako oa lebese le bolila e le hore u se ke ua "hlakola" tatso ea apole-sinamone.

Risepe e tšoanang e ka etsoa ka litholoana tse ncha. E bate ebe u e sefa ka tloaelo.

Re hlakola ho tloha kutu ebe re jala tholoana e kholo ea pepere e khubelu kapa e putsoa. Re khaola li-cubes.
Hape ebola le ho chop 1 apole e tala e bohareng le 1 kiwi. Sepaka ho fihlela o boreleli.
Kenya li-ice-3-4 tsa li-ice ho smoothie mme o phete mokhoa.

Seno se makatsang sa lehlabula se se se loketse! Ho thabela takatso ea lijo!

Mabapi le mefuta eohle e kopaneng le monokotsoai o monate joaloka raspberries, fragole le cherries, batho ba nang le mofuta oa lefu la tsoekere ba eletsoa ho bona ngaka ea bona.

Ntle le moo, joalo ka ha u bona, ho na le likhetho tse ngata tsa ho etsa li-smoothie bakeng sa batho ba lefu la tsoekere mme kaofela ha bona ba monate ebile ba phetse hantle. Leka, leka 'me u phele hantle!

Ngoliso ea Portal "Moapehi oa hau"

Bakeng sa lisebelisoa tse ncha (lipapatso, lingoliloeng, lihlahisoa tsa tlhahisoleseling tsa mahala), bontša ea hau lebitso la pele le lengolo-tsoibila

Li-smoothie tse 5 ho thusa ho laola tsoekere ea mali a hau

Lero lena la tlhaho le monate le fapane e phahameng ho li-antioxidants, e u lumellang ho loantša li-radicals tsa mahala le ho laola tsoekere ea mali (tsoekere).

½ linoelo li-Blueberries (100 g)
Tablespoons tse 4 bonolo tofu (48 g)
lero la lilamunu tse 2
Khaba e le 'ngoe ea ginger e halikiloeng

Fafatsa lero lena ho tloha lilamunu tse peli, ebe u li tšela ka har'a blender, hammoho le li-blueberries, tofu le ginger.
Beat ho fihlela o fumana boima.
Ho nwa hoseng.

Li-antioxidants le li-enzyme tsa ho sefa li etsa hore lero lena le be molemo tshusumetso ea metabolism le manyeme.

Ho ja hangata ho theola tsoekere e phahameng ea mali mme, ho feta moo, e ts'ehetsa lits'ebetso tsa ho tsamaisa phepo.

½ kopi ea fragole e halikiloeng (100 g)
Likhechana tse 2 tsa phaenapole
Liipone tse 3 tse hlakileng yoghur (60 g)
½ metsi a senotlolo (100 ml)

Tšela metsoako eohle ka har'a blender ebe u otla ho fihlela seno se boreleli se fumanoe.
Noa ka mpeng e se nang letho kapa e le karolo ea lijo tsa hoseng.

Ka lebaka la eona e phahameng ea potasiamo, beta-carotene le fiber, seno sena se monate se khothalletsoa haholo bathong ba nang le bothata ba khatello ea mali le tsoekere e phahameng ea mali.

Linoelo tse 2 tsa spinach (60 g)
2 mahlaka a celery
lihoete 1 pc
apole e tala 1 pc
likomkomere 1 pc
½ metsi a senotlolo (100 ml)

Hlatsoa ebe u khaola metsoako eohle ho ba nolofalletsa ho e kopanya.
Haeba u na le juicer, sefa lero ka lihoete, liapole le likomkomere.
Beha ntho e 'ngoe le e' ngoe ka blender ebe u otla ho fihlela seno se boreleli se fumanoe.
Noa ka mpeng e se nang letho bonyane makhetlo a 3 ka beke.

Seno sena ha se latsoe hantle joaloka tse ling kaofela, empa ka thepa ea sona, ke e 'ngoe ea lisebelisoa tse ntle tsa ho loants'a tsoekere le maemo a tsoekere a mangata.

Li-sprigs tse 6 tsa metsi
1 rosa parsley
Litamati tse 2
Liapole tse 2 tse tala
½ metsi a senotlolo (100 ml)

Hlatsoa metsoako ka botlalo, khaola liapole likoto ebe u tlosa lipeo.
Beha ntho e 'ngoe le e' ngoe ka blender ebe o otla kapele.
- Noa seno se nooang ka ho sips butle, haholo-holo ka mpeng e se nang letho.

Tholoana ena e monate le seno sa meroho e fokotsa tsoekere e phahameng, e thibela nts'etsopele ea lefu la tsoekere.

Ho e sebelisa khafetsa ho thusa ho hloekisa 'mele, ho laola ho ruruha le ho thusa ho kenya tšebetsong metabolism e le hore ho theole boima ba' mele habonolo.

Libanana tse 2
Liapole tse 2 tse tala
5 kiwi
Likopi tse peli tse khubelu hop (60 g)
½ litha e le ngoe ea metsi

Ebola libanana 'me u khethe liapole tse tala hantle.
Tlosa peel ho kiwi ebe u e beha ka blender, hammoho le metsoako e kaholimo.
Kenya k'habeche e hlatsoitsoeng pele le halofo ea litha ea metsi.
Beat metsoako eohle ka metsotso e mengata kapa ho fihlela ba kopanya hantle.
Noa khalase e le 'ngoe kapa tse peli tsa lero ka letsatsi.

Leka ho etsa leha e le efe ea lijusi tsena 'me u tla iponela kamoo li leng hantle.

Leha ho le joalo, hopola hore li-smoothie tsena li kenyelletsa feela kalafo e ka sehloohong mme e ke ke ea nkela litlhare meriana e laoloang tsoekere ea mali.

Ho tsoekere ea lefu la tsoekere, lihlahisoa tse ngata li lula li le litoro, hobane ts'oaetso ena e hloka taolo e matla holim'a phepo le phepo e nyane ea lik'habohaedreite mmeleng. Ho joalo le ka lino, hobane boholo ba se rekisoang mabenkeleng le lireschorenteng hangata bo na le lintho tse ngata tse ka mpefatsang lefu lena. Empa sena ha se lebaka la ho fetohela metsing. Re u etselitse lethathamo la lino tse 11 tse tla hlola lenyora, ho khatholla le ho hlasimolla, ha u sa tlola tekanyo ea tsoekere.

Sena ha se feela seno se monate sa ho nooa ha ngoana, empa hape le mahlahahlaha a makatsang a tla thusa ho khutlisa matla ka mor'a ho ikoetlisa kapa letsatsi le phathahaneng. Romella senoelo sa lebese (se nang le mafura a ka bang 1%), likhaba tse 3 tsa phofo ea cocoa, sesebelisoa se tloaelehileng sa tatso ea hau, 'me u tlise tsohle ho pheha ka sopho e nyane

Lino tse joalo tsa mabenkele li na le lik'habohaedreite tse ka bang 36 g, ka hona, ha li amohelehe ho lefu la tsoekere. Ho etsa seno se joalo ka lapeng, silila litholoana tseo u li ratang haholo kapa monokotšoai, tšela tee e tala e matla kapa e ntšo ebe o e tlohella e le metsotso e 20. Ebe o tšela ntho e 'ngoe le e' ngoe, eketsa sebaka sa tsoekere 'me u romelle senoelo ka sehatsetsing ho pholile.

Ho joalo, ho molemo ho ja lamunu eohle, hobane e na le fiber ea ho ja e ts'ehetsang mala le metabolism e tloaelehileng. Empa haeba u hlile u batla, u ka khona le ho reka fantisi e 'mala oa lamunu. Empa hopola hore o ke ke oa nwa lero le sa tsoakoang, empa le kolobelitsoe feela ka metsi ka 50, haholo 60%.

Seno sena se tsoekere, se nkhang hamonate se ke ke sa ratoa, empa mofuta oa sona oa khale o na le 33 g ea lik'habohaedreite. Ka hona, ho molemo ho e pheha lapeng. Nka tee ea noe e ntšo, tšela khalase ea lebese la almond e sa lomosoang, 'me u ekele pina ea sinamone le pepere e ntšo.

Seno se tloaelehileng sa "carbohydrate" se nang le hlabula se ka lokisoa habonolo lapeng. Tšela lero la lemone tse peli ka litara ea metsi a futhumetseng, eketsa sopho le leqhoa ho latsoa.

Chokoleti e chesang ea khale e na le lethal dose e sa amoheleheng ea lik'habohaedreite - 60 g, le lapeng tse etselitsoeng phepo ea lefu la tsoekere - ke 23. Ka hona, ka linako tse ling o ka khona mokete o monyane. Kopanya khalase ea lebese la skim le likhaba tse peli tsa chokolete e lefifi ea 70%, khaba ea vanilla le sinamone, 'me u belise tsohle ka mocheso o tlase.

Cider e nang le tatso e futhumetseng e tsoang mekotleng e na le likhalori tse 26 ka senoelo, empa maiketsetso - bonyane halofo e lekanang. Ka hona, ho thabela seno, seno se futhumetseng sa tlhaho sa apole, se hlapolotsoeng ka 40% ka metsi, eketsa sinamone, monate o monyane mme o natefeloa.

Karolo e le 'ngoe ea lienjineri tse tloaelehileng tsa motlakase e na le tekanyetso e habeli ea k'hafeine le lik'habohaedreite, tse ka bakang khatello ea khatello le keketseho ea sekhahla sa pelo. Empa haeba u ntse u batla ho itšireletsa ho noeng e jang chelete, "khetha e se nang likhalori, 'me k'hafeine ho eona e sa feteng 400 mg.

Li-shakes tsena li ka rekoa kae kapa kae, leha ho le joalo, kotsing ea ho eketseha ka sekhahla ha tsoekere ea mali. E le hore u se ke oa mpefatsa boemo, lokisetsang sesepa lapeng. Grind Blueberries, fragole le libanana ho blender, eketsa leqhoa mme u iphekise se nooang se phetseng hantle.

Pale e le 'ngoe e sebeletsang e na le lik'habohaedreite tse ka bang 60, empa ha e na lihlahisoa tsa maiketsetso ho hang. Tšela ka khalase ea seltzer metsi a thispone ea ginger e thumisitsoeng, e tsoekere e latsoe le ho e noesoa hore e be le bophelo bo botle le bo monate.

Sejo sa chokolete le sa kofi se nkoa e le se seng sa libaka tsa kofi tse tsebahalang haholo har'a baeti. Empa e na le likhalori tse fetang 300 le tse fetang 40 g ea lik'habohaedreite, ka hona lefu la tsoekere ha se khetho e ntle ka ho fetisisa. Ho ja lijo-thollo tse nang le phepo e ntle ho ka amoheleha haholoanyane. Kopanya senoelo sa kofi e sa tsoa etsoa le khaba ea phofo ea cocoa, thispone tse peli tsa lebese la skim ebe u eketsa tsoekere e tloaelehileng.

Lino tse 11 tse phetseng hantle tsa batho ba nang le lefu la tsoekere, 5.0 ho tse 5 ho latela likhakanyo tse 3

Lino tsa lefu la tsoekere e lokela ho ba tsa tlhaho ka hohle kamoo ho ka khonehang, kahoo haeba u sa tsebe se leng teng, ho molemo ho se noe.

Lino tse ka sehloohong tsa lefu la tsoekere ke tee, kofi ea tlhaho le li-smoothie. Ha ho na mafura a mangata a noeng le a nang le lik'habohaedreite ka seno. Ka hona, o lokela ho fokotsa ts'ebeliso ea lino, haholo tsoekere, hammoho le lino tse tsoekere.

Ka thoko, o lokela ho ela hloko lino tse tahang. Batho ba nang le lefu la tsoekere ba phela hantle ka botlalo. Empa ha o sa khone ho etsa sena, latela tataiso e hlakileng bakeng sa joala (o tla fumana litaelo karolong ena), 'me ha ho joalo hore o se ke oa feta litekanyetso tse bonts'itsoeng.

Litholoana smoothie (li-smoothie): li ntle kapa li mpe bakeng sa lefu la tsoekere hobane li na le tsoekere

Ke nkile qeto ea ho ngola ka litholoana smoothiehobane babali ba bangata ba blog ea rona, kea kholoa, ba ntse ba belaela melemo ea bona, ha ba nahana ka ... che - ka phoso nahana ka seo smoothies (cocktails), leha li kenyelletsa merohoempa e na le litholoana, e na le haholo tsoekere... eo, ka hona, e leng kotsi ho lefu la tsoekere.

Lentsoe "tsoekere"E baka pherekano e ngata. Ho hang.

Ke nahana hore batho ba bangata ba tseba hore litholoana le monokotsoai - sehlahisoa se phetseng hantle le sa tlhaho, li na le livithamini, liminerale, li-antioxidants le fiber (fiber). Ha a ntse a sebetswa Lijo tse nang le tsoekere e ekelitsoeng ha li na thuso ebile li ama bophelo ba rona bo botle.

Hoo e batlang e le lithuto tsohle tsa bophelo bo botle tse hatisitsoeng li bontša seo linyeoe tsa lefu la tsoekere ka tlase hara baahi ba nang le litholoana tse ngata haholo le makhasi (meroho) .

Ts'oaetsoa tsoekere ka litholoana se ke oa baka kapa oa eketsa kotsi ea lefu la tsoekere.

Ho fapana le hoo! Boithuto bo bontša ho eketsa tšebeliso ea litholoana le meroho e le mokhoa oa ho itšireletsa khahlanong le botenya, lefu la tsoekere le mafu a sa foleng.

Joale ke hobaneng ha batho ba bangata ba ntse ba nka ho sisinyeha ha litholoana e le sehlahisoa se kotsi bakeng sa lefu la tsoekere?

Le kajeno, khalemelo e kholo ea lingaka tse ngata, le litsebi tse ngata tsa phepo e nepahetseng, ke hore li-smoothie tsa litholoana, tse kenyeletsang litholoana le monokotsoai, ha li tšoanele bakuli ba lefu la tsoekere ka lebaka la tsoekere ea bona e ngata le serethe sa khalori. Ho lumeloa hore phepo ea tsoekere e lokela ho ba le tsoekere e nyane ho boloka tsoekere ea mali e tsitsitse.

Ka sebele, batho ba nang le lefu la tsoekere ba lokela ho qoba ho ja tsoekere. Ntle le ho fetola lijo, ho thata ho laola lefu la tsoekere, khatello ea maikutlo le mathata a hlaha.

Bongata, ba nang le lefu la tsoekere la batho ba baholo le batsoali ba bacha ba lefu la tsoekere ba tšoenyehile hore ho ea ka lingaka le litsebi tsa phepo e nepahetseng, litholoana le monokotsoai li na le index e phahameng ea glycemic.

Empa index e phahameng ea glycemic (GI) tlhaho lihlahisoa ka botlalo ha e re fe lebaka felisa kapa u ba fokotse ho ja lijo tsa lefu la tsoekere!

Mona ke lihlahisoa ka tse nang le limatlafatsi tse tlasee tlase ka har'a fiber, lijo-thollo tse sebetsoang, liswiti, jj. e lokela ho qojoa lijong eseng batho ba lefu la tsoekere feela, empa le batho ba phetseng hantle. Lihlahisoa tse joalo ha li eketse tsoekere ea mali feela, empa li boetse li senya bophelo ba rona bo botle.

E, ha ho na taba hore na ke tholoana, cola kapa kuku. Tsoekere e ho tsona e na le likarolo tse peli: fructose le tsoekere. Tsela eo limolek'hule le sebopeho sa limolek'hule tsa tsoekere li tšoanang ka tsona, ho sa tsotelehe hore na li tsoa kae.

U ke ke oa nahana hore kaha motsoako oa tsoekere o tsoana le ho litholoana le likuku, tsona ka ho feto-fetoha.

Hoo e ka bang halofo ea lijo tse tsoekere tse hlokoang ke litholoana ke tsoekeree leng limatlafatsi tse bohlokoahore lisele li hloka ho hlahisa matla, ho li boloka kholo le bophelo bo botle ka kakaretso. Bakeng sa batho ba nang le lefu la tsoekere le lenyenyane, sena se bohlokoa haholo!

Ntle le moo, litholoana le monokotsoai li na le fiber e ngata, e hlileng e fokotsang tšilo ea tsoekere maling 'meleng, kahoo le uena se ke oa ts'ebetso ea bohlanya ea insulin, mme e latelang ke lerotholi le bakang, mohlala, ho boloka liswiti. Ho boetse ho bolela hore ha o ja litholoana, 'mele o na le nako e eketsehileng ea ho sebelisa tsoekere e le mafura pele a e boloka e le mafura.

Le litholoana tse omisitsoeng li na le fiber le limatlafatsi tsohle. Empa ha ke bue ka litholoana tseo tse omisitsoeng, tseo tsoekere e ekelletsoeng! Ke bua ka litholoana tse omisitsoeng tsa tlhaho tse omisitsoeng, tseo hape li nang le thuso ho batho ba lefu la tsoekere.

Ke lumela hore ho tšoenyeha ka taba ea tsoekere ka ho ts'oaroa ha litholoana ho lokela ho amana haholo le kenyelletso ea:

khafetsa, e bitsoang “mahala” tsoekere kapa e hloekisitsoeng
linoko tse monate, liloko, le lihlahisoa tse nang le tsona

Lisebelisoa tse tsoekere tse etsang maiketsetso, linoko tse re li sebelisang habonolo bophelong ba letsatsi le letsatsi le ho li eketsa ha re pheha ho tloha qalong, re nahana hore li phetse hantle ho feta tsoekere e tloaelehileng, li ke ke tsa thusa bophelo ka kakaretso kapa mala a kulang a nang le lefu la tsoekere, eseng fetisa tsoekere ea mali.

Tsoekere ka litholoana le tsoekere e ekelitsoeng, ha e na taba lijong tse phehiloeng kapa e le karolo ea thipa ea litholoana - Mefuta e fapaneng ea tsoekere. Ba itshwara ka tsela e fapaneng mme ba itshwara ka tsela e fapaneng mmeleng ya rona ...

1/2 senoelo fragole - ligrama tse 3.5 tsa tsoekere.
1/2 senoelo ice cream ea ice cream - ligrama tse 15.

Mefuta e metala e na le li-vithamine tse ngata le fiber. Empa ice cream - che.

sehlahisoa sohle 'me se na le fiber, e fokotsang ho monya ha tsoekere' meleng
e na le livithamini, liminerale le li-antioxidants tse fokotsang litlamorao tse mpe tse ka bakoang ke tsoekere ho litholoana
ke lijo, empa cola, likuku, waffles le cookies - che

Kajeno, ba bangata, haholo-holo batho ba Amerika Leboea, ha ba jele litholoana tse lekaneng. Ka lebaka la liteko tsa ho fokotsa tekanyo ea tsoekere!

Ha ho na bopaki ba bo-ramahlale ba hore fructose ka litholoana e beha bophelo ba motho kotsing, haholoholo bakeng sa botenya kapa lefu la tsoekere.

Litlhahiso tsa nako e telele bakeng sa ho ja litholoana le meroho letsatsi le letsatsi li bontša bonyane lits'ebeletso tse hlano ka letsatsi , le ho fetalits'ebeletso tse hlano ka letsatsi e amahanngoa le kotsi e tlase ea botena le lefu la tsoekere.

Ka hona, a re utloisiseng hore na ho hlile ho kotsi ho ba nang le lefu la tsoekere ka sebopeho sa li-smoothie tsa litholoana (li-cocktails).

Karabo e bonolo - li na le metsoako e seng kotsi!

Mekhoa e Mebe:

lero la litholoana tsa litholoana
lebese le hlakileng
lebenkele lebese la linate
lebese la soya
metsi a pompo
ice cream
sirapo ea chokolete le li-powders tse fapaneng
litholoana tse omisitsoeng tse se nang limela
tsoekere joalo ka risepe, jj.

Litholoana tse phetseng hantle:

lero le sa tsoa hlatsoa lapeng
lebese la linate tse tala
metsi a matle, a hlohliloeng kapa a selemo
lino tse nooang lapeng
litholoana le meroho tse sa tsoa chabisoa
litholoana tse omisitsoeng (tsa tlhaho) tse omisitsoeng
meroho eohle ntle le khethollo
li-superfoods (cocoa, poppy, aloe, monokotsoai oa goji, spirulina, turmeric (turmeric), jj)
litlama le linoko (turmeric (turmeric), sinamone, ginger, nutmeg, koena, jj)
mahe a linotsi a lehae le / kapa manyolo
stevia
lipalesa tsa cannabis (peō ea hemp), peo ea chia (chia), folaxe le oli e tlotsitsoeng
letsoai la leoatle, letsoai le leputsoa la Himalayan

Joalokaha u bona, ho na le mefuta e mengata ea bohlokoa le e theko e tlase ea ho theha litholoana, empa bophelo bo botle! le li-cocktails tsa lefu la tsoekere. Ha u se u ithutile metheo ea li-smoothie, u ka leka le ho tla ka litlolo tseo u li ratang haholo.

Lithako tse bonolo (li-smoothie) - lijo ka khalase, mug kapa poleiti.

Haeba li-smoothie tsa hau li na le mefuta ea lijo tse matlafatsang tse kang litlama, meroho, monokotsoai le litholoana, linate tse nepahetseng le lipeo - sena se batla se tšoana le sena. lijo tse tloaelehilengempa ka sebopeho se kopaneng. E tla ananeloa habonolo ke mokuli oa lefu la tsoekere le mala ka lebaka la dikahare tsa phytonutrient le fiber ea meroho, litholoana le meroho ho tloha moo lorete e entsoeng ho eona. Ho nka litlolo tse nang le litholoana letsatsi le leng le le leng ho tla tlatsa 'mele oa lefu la tsoekere ka livithamini le liminerale tse sieo letsatsi le leng le le leng.

Li-smoothie tsa litholoana (smoothie), tse kenyeletsang litholoana tse ncha, monokotsoai, litlama, li na le livithamini tsohle, liminerale, li-antioxidants le fiber! Mme ka hona se ke oa theha likotsi tse ling tsa bophelo bo botle ka lebaka la tsoekere e teng ka har'a litholoana.

Litholoana tse ncha tse sa tsoakoang, meroho le meroho ke lijo tse matlafatsang le meriana bakeng sa rona bohle.

Li-smoothie tsa litholoana (li-smoothie) li na le thuso ho batho ba lefu la tsoekere neng kapa neng! Mme, ntle le pelaelo, melemo ea li-cocktails lijong tsa motho ea nang le lefu la tsoekere e kholo!

Ela hloko ha u reka li-smoothie lireschorenteng, lireschorenteng. Ithute ka hloko lenane la metsoako ea bona.

Mohlala oa bophelo ...

Nako e 'ngoe, re le lelapa, ha re ntse re tsamaea Toronto, re ile ra ea cafe, ka tsela e neng e tsebahala ka marangrang toropong. 'Me re nkile qeto ea ho odara e mong le e mong ea qotsitsoeng. Ka har'a cafe ka boeona, maboteng, le li-menu ho ne ho e-na le papatso e makatsang ea li-cocktails tsena tsa "tlhaho", tse nang le litholoana, litlama, jj. Empa ha ke botsa morekisi hore na ba beha litholoana tsa mofuta ofe ka jareteng - serame kapa e tala, sefahleho sa hae e ne e le ho se beha ka bonolo, se atolositsoeng, mme o ile a araba ka hore li-cocktails tsa bona li entsoe ka phofo, metsi ... le SUGAR e tšoeu e tloaelehileng.

Ntho e ntle ke ho bapatsa le ho rekisa lijo tse "phetseng hantle" ka lisebelisoa tse seng kotsi haholo ...

Se ke oa tšaba ho senya Shake ea litholoana! Ela hloko feela khetho ea hau ea litlolo le litlolo.

Hape latela mekhoa ea rona e mecha le e sebetsang eo re tla phethela blog ea rona ka eona.

Litholoana tsohle tsa litholoana tse monate le tse phetseng hantle!

M. Akhmanov "Lefu la tsoekere botsofaling". St. Petersburg, Nevsky Prospekt, 2000-2003
Vecherskaya, Irina lireshene tse 100 tsa lefu la tsoekere. E monate, e phetseng hantle, e tšepahalang, e folisang / Irina Vecherskaya. - Mo. “Ntlo ea Ntlo ea Tsentrpoligraf”, 2013. - 160 leq.
Oppel, V. A. Lithuto mabapi le ho buuoa ka bongaka le kalafo ea bongaka. Buka ea bobeli: monographic. / V.A. Mohanyetsi. - Moscow: SINTEG, 2014 .-- 296 leq.

E re ke itsebise. Lebitso la ka ke Elena. Ke qetile lilemo tse fetang 10 ke sebetsa ke le setsebi sa endocrinologist. Ke lumela hore hajoale ke setsebi lebaleng la ka mme ke batla ho thusa baeti bohle ba sebakeng sa marang-rang ho rarolla mesebetsi e rarahaneng eseng joalo. Lisebelisoa tsohle tsa sebaka sena sa marang-rang li bokelloa ebe li sebetsoa ka hloko e le hore li fetise litaba tsohle tse hlokahalang ka hohle kamoo ho ka khonehang. Pele o sebelisa se hlalosoang webosaeteng, ho hlokahala tumellano ea ho buisana le litsebi kamehla.

Lijo tsa Smoothie bakeng sa lefu la tsoekere le bonolo (lefu la tsoekere)

Lefu la tsoekere le bonolo (lefu la tsoekere insipidus) ke lefu le nang le metabolism 'meleng oa motho, le hlahisoang ka ho hooa khafetsa le khafetsa, empa tekanyo ea tsoekere ka har'a urine e tloaelehile.

Ligrama tse 200 tsa makhasi a k'habeche ea China (e ka khaoloa, empa ho molemo ho tlola makhetlo a 2 ka grinder ea nama
Lithollo tsa poone tse 'maloa
Lithane tse 2 tse khaotsoeng
100 - li-gramme tse 150 tsa currant e ntšo
Ice ho latsoa

E khothalelitsoe ke: Litekanyetso tse peli ka letsatsi - hoseng le mantsiboea - ka ho qala ha lefu la tsoekere.

1/2 senoelo lingonberry
1/2 senoelo sa linoelo
1/4 ea apole e le 'ngoe e tala kapa e mosehla
Ice

E khothalelitsoe ke: ho fihlela makhetlo a 4 ka letsatsi ka nako e telele.

Khalase ea cherries
Lihoete tse nyane
Khaba e le 1 ea mahe a linotsi
Ice

E khothalelitsoe ke: Litekanyetso tse 1 - 2 ka letsatsi.

200 dikgerama tsa makhasi a hop a tšoeu a khabisitsoeng
1 - 1.5 li-beet tse khubelu tse bohareng tse 1,5
Metsi a mang a liminerale ka khase
Ice

E khothalelitsoe ke: Litekanyetso tse peli ho isa ho tse tharo ka letsatsi.

1/3 senoelo sa lipalesa
1 rantipole e mahareng
O ka eketsa ligrata tse 10 ho isa ho tse 15 tsa makhasi a dandelion a khethiloeng le linete tse tala tse khabisitsoeng ka onion e tala (fafatsa ka lero la lemone)
Ice

E khothalelitsoe ke: Litekanyetso tse 2 - 3 ka letsatsi pele ho lijo kapa halofo ea hora kamora ho ja.

Khalase ea li-blueberries
5 - 6 morara o moholo
Khaba e le 1 ea mahe a linotsi
Ice

E khothalelitsoe ke: ho fihlela likamohelo tse 4 ka letsatsi.

Metabolism ea metsi 'meleng e tlameha ho lekana.

Lisebelisoa tsa smoothies tsa lefu la tsoekere

Lefu la tsoekere - lefu le lebisang ho fokola hoa 'mele ka lebaka la pherekano ea metabolism ea lik'habohaedreite, lisele ha li nke limatlafatsi tse tsoang lijong ka lebaka la ts'ebetso ea pancreatic e senyehileng.

Ka lebaka la sebopeho se sa lekanang sa insulin ea li-hormone ke gland ena, lik'habohaedreite tsa lijo, tse sebetsoang ka mokhoa o bonolo oa tsoekere - tsoekere, ha e anngoe mme e bokellana ka bongata maling.

Li-gramme tse 250 tsa kholifulawa e khabisitsoeng kapa k'habeche
Li-clove tse 2 tsa konofolo
Li-spinach tse 50 - 70 tsa chopped
50 - 100 dikgerama ea celery
Kopi e 1/2 ea metsi a nang le liminerale kapa lero la sauerkraut

E khothalelitsoe ke: Mokete o le mong hoseng ho hong le ho hong.

200 dikgerama tsa kholifulawa
1 beetroot e khubelu
Li-fragole tse 'maloa (kapa tse tala, li-blackberry, lingonberries, viburnum)
Ice

E khothalelitsoe ke: ho fihlela likamohelo tse 4 ka letsatsi.

200 - 250 dikgerama ea celery
1/3 senoelo sa thaba ea molora
Kopi ea 1/3 lingonberry
Likhahla tse 'maloa tsa ema
Ice

E khothalelitsoe ke: ho fihlela likamohelo tse 4 ka letsatsi.

1 - lipere tse 2
1/2 senoelo se butsoitseng poone
1/3 senoelo sa kharenate sa lero (se koaetsoeng hantle ke kharenate e ncha)
Ice

E khothalelitsoe ke: Lijo tse 2 ka letsatsi - hoseng kamora lijo tsa hoseng le pele ho lijo tsa mantsiboea.Ha e nooa khafetsa, mokokotlo o thusa ho boloka maemo a tloaelehileng a tsoekere ea mali.

Ligrama tse 150-200 tsa lehapu
150 - 200 dikgerama tsa banana
150 - 200 dikgerama tsa fragole kapa fragole
Ice

E khothalelitsoe ke: ho fihlela likamohelo tse 8 ka letsatsi.

70 - 100 dikgerama tsa linaoa tsa linaoa tse khethiloeng
Li-gramme tse makholo a mahlano le makholo a mabeli tsa 200
Cuckey e le ngoe e boholo bo mahareng (ebola, haeba e baba, e tlose)
1/3 radish
Ice

E khothalelitsoe ke: Litekanyetso tse 1 - 3 ka letsatsi.

2 ho isa ho 3 liapole
1/2 senoelo sa khalase
Ligrama tse 15 tsa dill ea limela tse tala kapa ligrama tse 5 tsa peo e halikiloeng ea dill
100 - ligrama tse 150 tsa asparagus
Ice

E khothalelitsoe ke: Lijo tse 3 ka letsatsi halofo ea hora pele u ja kapa ka mor'a hora.

Tuber e kholo ea litapole (hlatsoa hantle ebe u khaola li-cubes ntle le ho peel!)
Asiti e le 'ngoe (litholoana tsa eike li tlameha ho qhaloa pele ebe li kenngoa ka grinder ea nama)
100 - 150 ligrama tsa mahapu
Khaba e le 1 ea mahe a linotsi

E khothalelitsoe ke: Mokete o le mong hoseng ho hong le ho hong. Khosi ke matsatsi a 10. Kamora ho phomola ha beke, pheta thupelo. Ka tumello e tloaelehileng ea likhoeli tse ngata, lintlafatso li tla bonahala haholo. Lehlabuleng, mahapu a ka nkeloa sebaka ke monokotsoai - fragole, fragole le raspberries.

2/3 senoelo sa lipalesa
2/3 khaba ea fragole kapa fragole e hlaha
Ligrama tse 50 tsa joang bo sehiloeng ba nettle
Makhasi a mabeli a sithabetseng a plantain
O ka eketsa 1/3 ea khaba ea peo e ommeng ea folaxe
Ice ho latsoa

E khothalelitsoe ke: ho fihlela likamohelo tse 3 ka letsatsi.

Recipe nomoro ea 11:

Kopa karolo e tšoeu (ka metso) ea semela se le seng sa leek
2/3 senoelo sa amora
Khaba e le 1 ea mahe a linotsi
50 ml ea veine e khubelu (haeba ho se na li-contraindication)
Ice

E khothalelitsoe ke: Tekanyetso e le 1 ka letsatsi pele a robala.

Lijo tsa Smoothie li hloka tlhokomelo ea batho ba nang le mathata a lefu la tsoekere.

Litholoana le meroho li amohetse mofuta oa lefu la tsoekere la mofuta oa

Apple
Morara
Kharenate
Kiwi
Radish
Squash
Moeletsi
Mokopu
Tomoso
Tloloko e monate le pepere e khubelu
Likomkomere
Mefuta e fapaneng ea hop - broccoli, e tšoeu, cauliflower
Celery
Spinach
Garlic le onion / botala
Greens (cilantro, parsley, basil, dill mane na)

Se ke oa nahana hore litholoana tsohle tse lumelletsoeng tsoekere e lokela ho ba acidic. Lenane la glycemic ntlheng ena ha le tsamaisane le monate oa lesea.

O ka fokotsa monko o monate mme oa fokotsa ho kenngoa ha tsoekere maling ka ho kopanya litholoana tse monate le litholoana tse ncha kapa meroho. Sena ke 'nete haholo bakeng sa ho etsa li-smoothie.

Leha ho le joalo, ho molemo ho hana maemo a feteletseng joalo ka libanana le mahapu, ka ho "fumana" monate ho tsoa ho monokotsoai o kang raspberries, fragole le cherries.

Malebela a ho pheha

Lihlahisoa tsohle tse sebelisitsoeng li tlameha ho qhekelloa hore li khethoe hantle, li khaoloe ka li-cubes kapa grated (haeba re bua ka mokopu o motala).
Re sebelisa blender ea letsoho feela bakeng sa ho kha litholoana tse bonolo le tse nang le lero (tamati, likomkomere, kiwi). Bakeng sa tsohle tse ling, sebelisa motsoako kapa blender e nang le sekotlolo.

ho litaba tse kahare ↑

Apple, celery le spinach smoothie

Kahoo, bakeng sa ba qalang, lokisa litholoana tse bobebe le smoothie ea meroho.

Re hloekisa le ho kuta apole e le 'ngoe e nyane, re hlatsoe 100 g ea makhasi a sipinaya le 1 stalk e nyane ea celery.
Re omisa meroho, re e kha ebe re beha ntho e ngoe le e ngoe ka sekotlolo sa blender. Beat ho fihlela boreleli.

Tatso e tla ba e bonolo, e nang le litlama ka bolila. Haeba ho hlokahala, o ka eketsa 1 tsp ea lero la lemone kapa 100 ml ea kefir e mafura a tlase.

Kefir Smoothie

Re hlatsoa makhasi a 7,8 a basil e pherese, re ba tlohele hore ba qhale.
Re hlakola pelepele ho tloha peo le stalk, ebola likomkomere tse 1.
Re khaola ntho e ngoe le e ngoe likotoana tse nyane, re e romella ho blender ebe re e tlatsa ka kopi e le 'ngoe ea kefir e se nang mafura.

Haeba o lakatsa, eketsa letsoai ho seno ebe o eketsa ½ clove ea konofolo - sena se tla eketsa tatso ho tatso.

Hlakisa smoothie ka broccoli le eiee e tala

Li-radats tse mahareng tsa 3-4 li hlatsoitsoe hantle ka seponche ebe li khaoloa likoto.
Kenyelletsa ho bona likomkomere tse 1 tse halikiloeng, eiee ea lero le tala le lihlahla tse peli tse nyane tsa broccoli.
Ho molemo ho nka k'habeche e hoamisitsoeng - ha e qepha, sebopeho se tla nolofala 'me se tla khethoa hantle.
Re beha ntho e 'ngoe le e' ngoe ka blender, tšela li-yograte tse 150 ml kapa kefir ebe u otla.

E fetoha tatso ea 'nete ea selemo - e lero le e khanyang.

Sopho ea curd

Scalp 2 tamati e mahareng ka metsi a belang mme o tlose letlalo. E behe ka har'a blender e kang ena.
Tšela ½ tsp ea basil e omisitsoeng kapa makhasi a 7 ho isa ho a 8 a makhasi a matala.
Kenya pepere ea ½ bell le chisi ea 100g e senang mafura.
Sepaka ho fihlela o boreleli.

Tamati ka boeona e lero haholo hoo ho sa hlokeng metsi a eketsehileng.

Pumpkin smoothie

Radish le Brussels li mela lipalesa

E ka lokisoa ka mefuta ea 2: e pelo e bobebe.

Li-radish tse 3 li peeled, li hlatsoe hantle 'me li khaotsoe likoto.
Lihlahisoa tsa Brussels li nkuoa hamolemonyana ebile li entsoe, ka hona e ba bonolo ebile e bonolo ho otla - nka lihlooho tse 3 tsa hop.
Kenya karolo ea ¼ ea meroho - cilantro, parsley. Whisk.

Senya senoelo ka kefir e 200 e senang mafura.

Lehe le le leng le halikiloeng le entsoe ka thata, le khaoloe 'me le kenyelle motsoako o ka sehloohong - radish, Brussels ea hlaha le meroho.
Haeba u lakatsa, u ka kenyelletsa khekhe e le 'ngoe ea konofolo kapa masiba a 3-4 a lieie e tala.
Whisk.

E entsoe ka kefir, re fumana oproshka ea 'nete.

Ginger Smoothie

Grate ea ginger ea ginger ka grater e kopaneng - 1 tsp e lekane
Peel 1 apole e tala e halikiloeng.
Kenya 4-5 tbsp. lero la kharenate.

Ho bohlokoa hore e fafatsoe, e sa khutlisoe - sena se na le palo e kholo ea liminerale le likarolo tsa trace.

Tšepa tsohle 'me, haeba seno se sa noe se lekaneng, e hlapolle ka metsi a belisitsoeng kapa eketsa lero. Ntho ea bohlokoa eo u lokelang ho e hopola ke hore e tebile haholo.

Ka pel'a rona ho na le "cock" ea "vith" ea nnete e ka khutlisetsang ka mor'a ho kula kapa ho phahamisa maoto, ho tlosa sefuba.

Li-Smoothies tsa Kiwi le Grapefruit

Litholoana tse 1 tsa kiwi tse butsoitseng, 1/3 ea pepere e tloaelehileng ho fapana le monate le 100 g ea zucchini. Phepelo ea eona e batla e sa fane ka tatso, 'me fiber le juiciness li tla eketsa monate oa litholoana tse ngata haholo. Sepha tsohle.

Ho feto-fetoha ha maemo ho fetoha le metsi a lakatsoang kapa seno leha e le sefe sa lebese se bolila se sa mafura, se se eketsa butle butle hore se se ke sa belisoa haholo.

Chocolate smoothie e entsoeng ka lamunu le avocado

Se ke oa tšoenyeha ka metsoako e sa tloaelehang: esita le ice cream ea vegan e entsoe ka motsoako ona, re sa bue ka li-smoothie!

Senya lero ho tloha ho lamunu e le 'ngoe - e lokela ho ba 100 - 150 ml.
½ avocado e butsoitseng (tholoana e lokela ho ba bonolo) e khaotsoe likoto tse kholo ebe e romelloa ho blender.
Tšela lero lohle 'me u tšollele 1-2 tsp. cocoa.

Whisk hammoho ho fihlela ho buoa ka botlalo le tatso ea monate. Haeba a lakatsa, o ka eketsa stevia e nyane.

Haeba seno se lokiselitsoe nakong e chesang, eketsa li-iceie tse 2-3 le whisk hape.

Apple strudel smoothie

Ka lebaka la sinamone ka sebopeho, tatso e fumanoa hantle feela joalo ka phae e tsebahalang.

Re baka apole e le 1 e butsoitseng ka ontong kapa microwave ntle le li-sweeteners le botoro, letlalo le qalile ho phatloha, kahoo le se le loketse. E tlose, tlosa konokono le lipeo ebe u romela apole ho blender.
Tšela sinamone ntlheng ea thipa 'me u tšollele lebese le kolobelitsoeng le mafura a 200 ml. Sepha tsohle.

Haeba ho hlokahala, eketsa leqhoa. Maemong ana, ho molemo ho khaola karolo ea motsoako oa lebese le bolila e le hore u se ke ua "hlakola" tatso ea apole-sinamone.

Risepe e tšoanang e ka etsoa ka litholoana tse ncha. E bate ebe u e sefa ka tloaelo.

Seno se khathollang

Re hlakola ho tloha kutu ebe re jala tholoana e kholo ea pepere e khubelu kapa e putsoa. Re khaola li-cubes.
Hape ebola le ho chop 1 apole e tala e bohareng le 1 kiwi. Sepaka ho fihlela o boreleli.
Kenya li-ice-3-4 tsa li-ice ho smoothie mme o phete mokhoa.

Seno se makatsang sa lehlabula se se se loketse! Ho thabela takatso ea lijo!

Mabapi le mefuta eohle e kopaneng le monokotsoai o monate joaloka raspberries, fragole le cherries, batho ba nang le mofuta oa lefu la tsoekere ba eletsoa ho bona ngaka ea bona.

Ngoliso ea Portal "Moapehi oa hau"

Bakeng sa lisebelisoa tse ncha (lipapatso, lingoliloeng, lihlahisoa tsa tlhahisoleseling tsa mahala), bontša ea hau lebitso la pele le lengolo-tsoibila