Wadnaha bucshiruhu wuxuu ka siman yahay cuntooyinka soo socda, waxaad isticmaali kartaa miraha cusub iyo kuwa la qaboojiyey, iskumarinta midhaha kale ama mid kasta oo midho ah.
Berry smoothies - cunto kariye
Smoothie waxaa laga diyaariyey miraha la qaboojiyey, taas oo ay ugu wacan tahay in uu yahay mid adag oo adag. Cabitaan noocan oo kale ah ayaa kuu oggolaanaya inaadan ku qancin kaliya gaajada iyo faa'iidada, laakiin inaad jidhka ku kobciso antioxidants.
Waxyaabaha ay ka kooban tahay:
- blueberries - 115 g;
- raspberries barafaysan - 115 g;
- dharka - 5 pcs;
- muuska - 1 xabbo;
- xayawaanka - 1 qaado shaah;
- miraha gabbaldayaha - 15 g;
- caanaha ama cowska - 235 ml.
Diyaarinta
Buuxi baaquli dufan leh berry la qaboojiyey, ku dar iyaga adhiga diiray, boodhkii diiray, miraha oo ku shub caano khudradeed. Beerta Beerta waxay ku siman tahay beeraha la qaboojiyey, adigoo gaaraya ugu sarraysa, kadibna isla markiiba u adeega, si cabitaanku u lumiyo xayawaanka waxtarka leh isla markaana u xafidaan sawirka.
Berry-miro cagaaran
Waxyaabaha ay ka kooban tahay:
- strawberries cusub - 65 g;
- raspberries cusub - 70 g;
- blueberries cusub - 70 g;
- yoghurt - 215 g;
- malab - 15 ml;
- Nectarines - 2 pcs.
Diyaarinta
Ku rid hilibka nectarines ee weelka lakabiga ah iyo rusheeyo dhammaan berry ka liiska. Ku daadi j ore iyo malab, ka dibna waxkasta oo dhan si buuxda u buuxa Isku day cabitaan la diyaariyey oo isku hagaajiya cufnaantaada dhadhankaaga.
Banana iyo Berry Smoothies
Bananas ee sarreysa waxay u adeegaan ma aha oo kaliya in lagu daro dhadhanka dabeecadda, laakiin sidoo kale waxay u shaqeyneysaa sidii xoqan. Haddii aad horay u sii dhigtay muuska qaboojiyaha, ka dibna ku dillaaca blender, waxaad heleysaa qalab fiican oo jilicsan jilicsan.
Waxyaabaha ay ka kooban tahay:
- muuska - 1 xabbo;
- isku dar ah ee berry la qaboojiyey - 115 g;
- Cannaanka caano - 115 ml.
Diyaarinta
Ka hor intaadan sameynin berrinka miirta ah, gooyaa muuska diirka oo jarjar. Ku rid qaboojiyaha
Qodobka cayayaanka ee berries ee ku jira sheyga
Waxyaabaha ay ka kooban tahay:
- isku-darka barafka ah ee berry - 1 item;
- yogurt - 165 g;
- caano khudradeed - 235 ml;
- saliida lowska - 15 g;
- kiriimka qumbaha - 15 g.
Diyaarinta
Ku rid maaddooyinka ku jira liiska ku jira baaquli dillaacsan iyo qulqulo, oo gaarsiisan dhiska ugu sarreeya. Ku shub daarshaha muraayada muraayada oo si dhakhso ah u adeega, oo lagu daray miro cusub.