Top 20 Ezi ntụziaka mkpụrụ osisi na akwukwo nri smoothies maka arọ ọnwụ

Akwukwo nri na nkpuru osisi smoothies - bu ezigbo ulo ahia nke vitamin na mineral. Isi ihe eji esi nri smoothie na-eji mkpụrụ osisi, mkpụrụ osisi na inine. Tinye na nnukwu ihe ọ drinkụ drinkụ na ice, yogọt, mmanụ a honeyụ, akụ, akwụkwọ ndụ na mkpụrụ.

Otu ụdị ngwakọ mmanya na-agụnye eriri ndị na-eme ka ọ dị mfe absorption, wepụ nsị, jigide ahụ ike nke eriri afọ.

Top 10 mkpụrụ osisi smoothies maka ọnwụ ọnwụ

Anyị na-enye gị nhọrọ nke mkpụrụ osisi dị iche iche smoothies nke na-enyere gị aka ịkwụsị ibu, na-ebu ahụ gị ahụ na vitamin ma nye mmetụta nke izu ezu. Na mgbakwunye, ire ụtọ bụ ezigbo nhọrọ maka nri nri na PP.

IHE NILE

1. Apple ire ụtọ na oroma, unere na cranberries

Efrata maka 1 ije ozi:

• banana - 1 nnukwu iberibe;
• apụl - iberibe 2;
• oroma - 1/2 iberibe;
• kranberị - 50 g.

Tupu ezigbo nri smoothies maka ibu ibu, mkpụrụ niile ga-etinyerịrị n'ime refrjiraeto ka ị drinkụ mmanya tụgharịa jụụ. Peeled na mkpụrụ apụl kwesịrị gwepịara n'ime obere iberibe. Enwere ike bee banana n'ime mgbanaka. Site na oranges, wepụ ihe nkiri ọcha ma wepụ mkpụrụ. Kranberị tupu asachaa ma kpoo. Gwakọta mkpụrụ osisi na tomato niile na blender na oke ọsọ. Mkpụrụ smoothie iji wụsa n'ime iko ma ọ bụ iko mmanya, chọọ ya mma na cranberries. Nsonaazụ bụ 1 serving.

-eji: na - enyere aka wepu mmiri dị oke n’ahụ, na - arụ ọrụ nri, na - akwalite ọnwụ, ụda.

Calories: 53 kcal kwa 100 g nke ngwaahịa.

2. A smoothie na lemon, egusi, Mint na wayo

Efrata maka okpukpu asatọ:

• melon - 250 g;
• wayo - akụkụ 1/4;
• lemon - akụkụ 1/2;
• mmanụ a honeyụ - 5 g;
• mint - sprigs 2;
• akpụrụ mmiri.

Mkpa na-asa na egusi na citrus jụụ mmiri hapụ osisi si egusi, bee anụ n'ime obere iberibe. Tupu oyi nke mkpụrụ osisi chara acha na friza. Wepu mkpụrụ sitere na lime na lemon, iji hichaa pulp site na ihe nkiri ọcha. Tinye n'ime blender niile ngwaahịa, tinye mmanụ aṅụ. Na-asa Mint epupụta ịkwanye pụọ ngafe mmiri, tinye ndị ọzọ. Kpoo ike zuru oke iji nweta oke okpu. Na-aṅụ wụsa n'ime iko, tinye ice, dị ka decorations iji lemon na Mint. N'ime ihe ndị e depụtara na-enweta 2 servings.

uru: ewusi obi usoro, nwere a rejuvenating utịp ke idem, mma ọnọdụ.

Calories: 35 kcal kwa 100 g nke ngwaahịa.

3. Anwụrụ ọkụ nke unere na uhie oroma.

Efrata maka 1 ije ozi:

• oroma - 2 iberibe;
• banana - 1 ibe;
• ihe ọ orangeụ juiceụ oroma - 50 ml;
• ụtọ ma ọ bụ mmanụ a honeyụ nụrụ ụtọ.

Peeled unere kwesịrị ịgbawa n'ọtụtụ iberibe. Oranges bee ma bee n'ime yiri mgbaaka, mkpụrụ wepụrụ iji mma ma ọ bụ ndụdụ. Na blender gwakọtara mkpụrụ osisi ahụ, gbakwunye ihe ọ orangeụ orangeụ oroma, tie ihe niile maka nkeji abụọ. Mkpụrụ osisi dị njikere smoothie wunye n'ime iko, maka ịchọ mma ị nwere ike iji mgbanaka oroma. Nke kachasị dị n'elu nke ihe enwetara bụ akụkụ 1.

-eji: na-enyere aka imeri ịda mbà n'obi, normalizes ọbara shuga na-echebe megide ọrịa imeju.

Calories: 51 kcal kwa 100 g nke ngwaahịa (na-enweghị mmanụ a honeyụ ma ọ bụ sweetener).

4. Green smoothies nwere mmanụ a honeyụ na kiwi

Efrata maka 1 ije ozi:

• kiwi - mpempe 1;
• lemọn - nụrụ ụtọ;
• mint - 10 g;
• pasili - 10 g;
• mmiri - 100 ml;
• mmanụ a honeyụ - nụrụ ụtọ.

Itucha na mint na pasili, hichaa ị ga si epupụta. Bee na iberi kiwi Mpekere. Lemọn bee n'ime Mpekere. Etinye n'ime akpa nke blender kiwi, elu, mpekere ole na ole nke lemon, wụsa mmiri ma tinye mmanụ a honeyụ. Uda ruo mgbe ire ụtọ. Wunye smoothie maka ọnwụ ọnwụ na iko. The n'elu quantities nri iji esi nri 1 òkè mkpụrụ smoothies.

uru: na-enyere aka melite metabolism na mee ngwangwa usoro slimming, ọkachasị ma ọ bụrụ na nri dị mma iji gbakwunye mgbatị ahụ.

Calories: 23 kcal kwa 100 g nke ngwaahịa (na-enweghị mmanụ a honeyụ ma ọ bụ sweetener).

5. Kranberị dị larịị

Efrata maka okpukpu asatọ:

• sirop sirop - 200 ml;
• Ihe ọ juiceụ Appleụ apụl - 200 ml;
• unere - 1 ibe;
• yogọt na-enweghị shuga - 100 ml;
• ala pawuda - nụrụ ụtọ.

Iji kwadebe ihe ọṅụṅụ kwesịrị wụsa na blender na Apple ihe ọṅụṅụ na kranberị sirop. Kpochapụ banana ma bee iberibe ha, gbakwunye na nnukwu efere. Tie ihe niile na-edozi ahụ ruo mgbe poteto a wụsara ga-adaba. Yet yogọt ke dapụtara uka, tụfuo ngwa nri na iti ọzọ. Na-eje ozi smoothies na nnukwu iko, chọọ mma dị ka uto gị si dị. Nsonaazụ bụ 3 servings.

-eji: nwere nnukwu nri, anaghị ebute oke afọ, na-edozi usoro hormonal.

Calories: 49 kcal kwa 100 g nke ngwaahịa.

6. Berry smoothie site na honeysuckle

Efrata maka okpukpu asatọ:

• mmiri ara ehi - 500 ml;
• honeysuckle - 300 g;
• nectarine - 3 iberibe;
• ụtọ ma ọ bụ mmanụ a honeyụ nụrụ ụtọ

Na tomato nke honey suckle kwesịrị idozi, na-asa n'okpuru na-agba agba mmiri juputara ọkpọọ. Saa na mịrị amị nectarines kwesịrị peeled. I wepụsịrị ọkpụkpụ ahụ, gbupụ anụ ahụ iberibe iberibe. Nịm ke akpa nke a blender honeysuckle, nectarines na sweetener, wee wụsa na mmiri ara ehi, tupu chilled ke refrjiraeto. Ghichaa ihe niile e mere ruo mgbe o buru ibu n’otu nkeji. Njikere smoothies maka ọnwụ ọnwụ na-enubanye na iko, na mmepụta nke nri - 4 servings.

uru: na-edozi metabolism, nwere mmetụta tonic, na-egbochi ike ọgwụgwụ.

Calories: 50 kcal kwa 100 g nke ngwaahịa.

Top 20 kacha mma inine na mkpụrụ osisi maka PP

7. Ezigbo ụtọ na piich na Jasmine

Efrata maka okpukpu asatọ:

• Jasmine - 15 g;
• mmiri - 70 ml;
• yogọt - 200 ml;
• unere - ½ akụkụ;
• piich ma ọ bụ nectarine ½ akụkụ;
• mmanụ a honeyụ - 10 g.

Na mbu, ị gha agha ime tea na Jasmine site na iji otu mmiri akọwapụtara maka nkeji iri. Clear unere, peeled, bee n'ime Mpekere. Asa piich, wepụ skins, wepụ mkpụrụ. Etinye n'ime akpa nke mkpụrụ osisi blender, tii na yogọt, megharia ihe niile ahụ ruo mgbe ọ ga-adị ire. Dị ka ihe na-atọ ụtọ ị kwesịrị ịgbakwunye mmanụ a honeyụ, na ọzọ, a na-akụ ya niile. Smoothies maka ọnwụ ọnwụ, ọ bụ ihe na-achọsi ike ka ijere iko ahụ, chọọ mma nke gị. Ego a nke ihe oriri zuru ezu iji mee ugboro abụọ.

uru: melite mgbaze, na-ewusi usoro ahụ ji alụso ọrịa ọgụ, ụda adịghị njọ karịa kọfị eke ma anaghị eme ka ọbara mgbali elu.

Calories: 52 kcal kwa 100 g nke ngwaahịa.

8. Smoothies nwere painia na nke ekwulu

Efrata maka 1 ije ozi:

• prunes - iberibe 2;
• painiapulu - 230 g.

Prunes, wunye mmiri ọkụ ma hapụ friji n'abalị. Ọ bụrụ na tupu ịkwadebe mgwa ihe anaghị enye, mkpụrụ osisi a mịrị amị ka egbutu ya n'ọtụtụ iberibe, tinye ya n'ime obere efere ma wụsa mmiri esi mmiri. Ga-achọ ihe dị ka nkeji iri na ise iji saturate ha na mmiri.

Ebipụsịrị na painiapia mpempe kwesịrị kpochara site na anụ ahụ na akụkụ siri ike site n'etiti, anụ ahụ ga-ebipụ Mpekere. Ka ịgbanwee na akpa nke blender pinees na painiapulu. A ga-awụsasị uka dị iche iche dị n'otu iko, mgbe ị na-eje ozi ị nwere ike icho mma na mpekere nke mkpụrụ osisi ma ọ bụ mkpụrụ osisi. Nke components nke amama 1 ije ozi nke ihe onunu.

uru: nwere mgbochi mkpali Njirimara, na-enyere aka ịnọgide na-enwe nguzozi nke mmiri, na-ebelata ọbara mgbali.

Calories: 62 kcal kwa 100 g nke ngwaahịa.

9. Ezigbo ụtọ nke cherry plums, plums na yogọt

Efrata maka okpukpu asatọ:

• nnukwu piom - 6 iberibe;
• piom - 6 iberibe;
• yogot eke - 300 ml;
• ala pawuda - 1 tuo.

Mkpụrụ osisi kwesịrị ịsacha, belata ọkara ma kpochaa mkpụrụ. Na nnukwu efere nke blender wunye yogọt, tinye akụkụ nke mkpụrụ osisi na ose. Ghichaa ihe ndi ozo rue mgbe ha gweriri. Mkpụrụ osisi smoothies nwere ike, ọ bụrụ na ha chọrọ, nje site na ezi sieve, wukwasi n'ime iko. Dị ka ihe ịchọ mma ị nwere ike iji iberibe piom. Mmepụta nke ọnụ ọgụgụ akọwapụtara nke ihe eji eme ihe - iko 2. Nke a bụ ezigbo smoothie maka ọnwụ ọnwụ, dị mfe ma na-edozi ahụ.

uru: mma mgbaze, ewusi ọbara arịa, nwere dịghịzi-akpali akpali na tonic utịp ke idem.

Calories: 52 kcal kwa 100 g nke ngwaahịa.

10. Grape na Apple larịị na physalis

Efrata maka 1 ije ozi:

• Apple - 1 ibe;
• Mkpụrụ osisi ọlaedo - 5 iberibe;
• mkpụrụ vaịn (enweghị mkpụrụ) - 100 g

Apụl kwesịrị bee, wepụ isi na bee n'ime obere iberibe. Mkpụrụ vaịn, na-asa na mmiri na-agba agba, dị iche na alaka. Iji mepee ákwà mgbochi na-adọkasị tomato. Tinye na blender Apple, grape na emerald mkpụrụ tomato ma ghee ruo mgbe ire ụtọ. Wunye n'ime iko transperent, chọọ physalis na-emeghe mma mma. Site na ihe ndị a kwadebere iji nweta 1 na-eje ozi nke mkpụrụ osisi na-atọ ụtọ ma dị ụtọ.

-eji: na-enyere aka melite mgbaze ma tufuo pound ọzọ.

Caloric uru: 42 kcal kwa 100 g nke ngwaahịa.

Top 10 Ezi ntụziaka maka akwukwo nri smoothies

N'oge oyi, mgbe enwere mkpụrụ osisi dị iche iche, gbanwee gaa na nri smoothies. Ha anaghị edozi ahụ ma sie ike.

1. Smoothies nwere broccoli

Efrata maka 1 ije ozi:

• broccoli - 50 g;
• kiwi - iberibe 2;
• tii na-acha akwụkwọ ndụ - ½ Cup;
• mkpụrụ flax - ½ tsp

Brewed akwụkwọ ndụ akwụkwọ ndụ tii kwesịrị ime biya maka nkeji 10 na ụlọ okpomọkụ, mgbe ahụ, ọ ga-ahapụ na ngwa nju oyi ka mma. Enwere ike iji smoothie mee broccoli, ma nke dị ọhụrụ ma nke oyi. Broccoli disassemble na inflorescences, na kiwi mkpụrụ bee. Iberibe kiwi Mpekere na broccoli florets kwesịrị anuahade ke blender.

Nri tii green site na sieve ma wụsa n'ime efere na ihe ndị ọzọ fọdụrụnụ. Enwere ike ịwụsa mmanya na-agwụ agwụ n'ime iko ma fesa ya na mkpụrụ flax. Ọnụ ọgụgụ a kapịrị ọnụ nke ngwaahịa zuru ezu iji kwadebe 1 na-eje ozi smoothies.

Uru: na-akwụ ụgwọ enweghị mineral na vitamin na ahụ, akpịrị ịkpọ nkụ na agụụ mgbe mgbatị mgbatị ahụ, na-asacha eriri afọ site na nsị.

Calories: 31 kcal kwa 100 g nke ngwaahịa.

2. Ihe ọ drinkụ drinkụ sitere na karọt na biiti

Efrata maka okpukpu asatọ:

• mgbọrọgwụ beet - ½ akụkụ;
• karọt - iberibe 2;
• Ihe ọ juiceụ juiceụ apụl - 100 ml.

N'ime akpa nke blender, ị kwesịrị ịwụsa ihe ọṅụṅụ Apple. A ga-ehichapụ akwụkwọ nri, bee n'ime obere iberibe, gbakwunye na nnukwu efere. Achọghị ihe na-atọ ụtọ, ma ọ bụrụ na ị na-ewere na mbụ na-atọ ụtọ na akwụkwọ nri. Mgbe ịchachara nke ọma ihe niile, enwere ike ịwụsa ihe ọṅụṅụ ahụ n'ime iko. Nyere ọnụ ọgụgụ nke ngwaahịa zuru ezu iji mee akụkụ abụọ.

-eji: enyere aka na ehighị ụra nke ọma na nchekasị, na-ehicha ahụ nke nsị, na-eme ka ọdịdị ahụ dịkwuo mma.

Calories: 38 kcal kwa 100 g nke ngwaahịa.

3. Ezigbo nri si tomato na ose

Efrata maka 1 ije ozi:

• tomato - 5 iberibe;
• ose na-atọ ụtọ - 1 ibe;
• ihe ọ juiceụ lemonụ lemon - 10 ml;
• mmanụ oliv - 10 ml;
• ngwa nri, rosemary, dil - nụrụ ụtọ.

Ekwesiri ịsacha akwụkwọ ndụ akwụkwọ ndụ na akwụkwọ nri n'okpuru mmiri na-agba agba. Agbapu tomato, ha kwesịrị tinye n'ime akpa nke esi mmiri 5 nkeji. A ga-egbutu anụ ahụ na-ede ede, nkewapụrụ site na mkpụrụ na nkewa. N'ime akpa nke blender dị mkpa ka ị gbakwunye chopped inine, nhọrọ - tinye dil dil, na rosemary. Ikwesiri igbusi ihe ndi ozo - ihe okike citrus, oliv oliv, ose na nnu. Anata 1 na-eji ire ụtọ smoothies maka ọnwụ ọnwụ nwere ike wụsara n'ime iko. Itughari oké kwesịrị ekwesị ọ drinkụ mineralụ ịnweta mmiri na akpụrụ cubes.

-eji: na-eme ka ahụ nke nsị dị ọcha, nwere uru dị ala, na-ejuputajuju.

Calories: 35 kcal kwa 100 g nke ngwaahịa.

4. Smoothies na inine na kabeeji ndị China

Efrata maka okpukpu asatọ:

• kabeeji - 150 g;
• inine - 100 g;
• banana - 1 ibe;
• kiwi - mpempe 1;
• mmiri ịnweta mmiri, ọkacha mma carbonated - 200 ml;
• ihe ọ juiceụ lemonụ lemon - 1 tbsp;
• flax osisi - 1 tuo;
• mmanụ a honeyụ - 5 g.

Iji kabeeji ndị China, ịkwesịrị iwepu akwụkwọ ọjọọ na itucha ya, gbue ya nke ọma. Saa n'ime akwụkwọ nri mmiri na-agba agba, a ga-akpọnwụ na akwa nhicha ahụ, wee jiri aka ya wee banye n'ime obere iberibe. Ihe ọ beụ drinkụ nwere ike ji mee ihe ọ bụghị naanị na epupụta, ma mkpa gị. A ga-ejupụta kabeeji na akwụkwọ nri na akpa nke mmiri nke anọ, jiri nwayọọ nwayọọ gbakwunye ndị fọdụrụ iji nweta ngwakọta homogeneous. Peeled kiwi na unere kwesiri igbakwunye ma gbakwunye na ahihia ndu.

Smoothies maka ọnwụ ọnwụ ga-adị jụụ ma baa ọgaranya karị, ọ bụrụ na ị tinye banana na friza. Mgbe ịtinye ihe ọ lemonụ lemonụ lemon, mmanụ a honeyụ na akwa flax kwesịrị ịkụcha ihe niile. Enwere ike ịụ ihe ọ drinkụ drinkụ ahụ na iko transperent, maka ịchọ mma, mkpụrụ osisi sesame kwesịrị ekwesị. N'ime ọnụọgụ a ga - enweta ugboro abụọ.

-eji: akwa eriri dị na akwukwo nri a smoothies ga-enyere aka mee ka ahụ dị ọcha site na nsị, kwa, smoothie nwere nnukwu mineral na vitamin.

Calories: 48 kcal kwa 100 g nke ngwaahịa.

5. Na-a netụ nettle

Efrata maka okpukpu asatọ:

• nettles - 1 ụyọkọ;
• karọt - iberibe 2;
• oroma - akụkụ 1/2;
• mmiri ịnweta - 100 ml;
• mint - 1 sprig;
• akpụrụ mmiri.

Iji kpochapụ nettle na-ere ọkụ, akwụkwọ ya kwesịrị ịdị na-ekpo ọkụ, wee kpochaa ya na mmiri dị jụụ ma kpoo ya na akwa ákwà. A ga-ehichapụ karọt a na-asacha na bee. Iberibe nke karọt, akwụkwọ nettle na mpekere citrus na mint kwesịrị itinye n'ime nnukwu efere nke blender ma tinye mmiri. The nwetara homogeneous uka ga-mma na ice na Mike ọzọ, mgbe ahụ, enubanye otu iko. N'ime ọnụ ọgụgụ a nke ngwaahịa a na-enweta 2 servings nke smoothie maka oke ibu. Jiri mkpụrụ sesame na flax chọọ efere ahụ mma.

-eji: smoothie, obere calorie na-enyere aka ịnọgide na-enwe ọkpụkpụ dị mma na anụ ahụ njikọ.

Calories: 35 kcal kwa 100 g nke ngwaahịa.

6. Smoothies na galik galik

Efrata maka okpukpu asatọ:

• leek - 1 ụyọkọ;
• kukumba - 1 ibe;
• yogọt - 200 ml;
• walnuts - 2 PC .;
• ihe ọ juiceụ lemonụ lemon - 1 tbsp;
• nnu - nụrụ ụtọ.

A ga-eji mmiri na-asọ asọ saa galik ọhịa iji wepụ ntụpọ ahụ na akwa nhicha akwụkwọ, wee kee ya n'ime obere iberibe. A ga-echipịa kukumba n'ime iko. Enwere ike ịkụpịa mkpụrụ ndụ na kọfị kọfị. Na nnukwu efere nke blender bụ ịwụsa yogọt, tinye kukumba, mkpụrụ na galik ọhịa. Ụka pịarapị nwere ike nnu ma gbakwunye ihe ọṅụṅụ lemon, wee kpalite ọzọ. Mkpụrụ mmanya emechara ka a ga-enye ya na iko akụkụ. Site n'inye ego nke ihe oriri na-aga 2 servings nke akwukwo nri smoothies.

uru: Ngwunye toning, nhicha na antimicrobial Njirimara.

Calories: 59 kcal kwa 100 g nke ngwaahịa.

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7. Ezigbo anwụrụ na kukumba na pasili

Efrata maka 1 ije ozi:

• pasili - 1 ụyọkọ;
• kukumba - 2 iberibe;
• letus - dika achọrọ;
• ala chili ose na coriander - a tuo.

A ga-egbutu kukumba a asacha n'ime obere iberibe, pasili, kpochaa nke ọma ma gbue ya. Akụkụ iji tụba blender, gbakwunye coriander ma jikọta 1 nkeji, mgbe nke a gasịrị ị nwere ike ịgbakwunye ihe ọ drinkụ drinkụ na letus, oge iji ghee ma wụsa n'ime iko. Iji icho mma mmanya akwa elu na uhie uhie flakes. Mmepụta nke ihe mejupụtara - 1 Iko.

-eji: akụkụ nke akwụkwọ nri smoothies gụnyere antioxidants na vitamin, na-enyere ikpochapụ ihe ọ drinkụ drinkụ si toxins, adị n'elu metabolism.

Calories: 17 kcal kwa 100 g nke ngwaahịa.

8. Mmosa na ahihia na oliv

Efrata maka 1 ije ozi:

• peas na-acha akwụkwọ ndụ (nke ọhụrụ, nke mkpọ ma ọ bụ nke oyi kpọnwụrụ) - 50 g;
• ohuru kukumba - 100 g;
• oliv na-acha akwụkwọ ndụ - iberibe 10;
• ihe ọ juiceụ lemonụ lemon - 6 tbsp;
• flax osisi - tuo.

A ga-asacha cucumbers n'okpuru mmiri na-agba agba, bee n'ime obere iberibe. Ekwesịrị ịhapụ peas oyi kpọnwụrụ maka nkeji ise n'ime ụlọ okpomọkụ, enwere ike iji mkpọ na nke ọhụrụ mee ihe ozugbo. Ekwesịrị itinye kukumba, peas na oliv (na-enweghị nkume) n'ime akpa nke blender ma gbakwunye ihe ọṅụṅụ lemon, na-atụgharị ihe dị ka nkeji 1. Mgbe ahụ, a ga-awụsa smoothie n'ime iko. Dị ka ihe ịchọ mma ị nwere ike iji mgbanaka cucumbers na oliv. Nyere ọnụ ọgụgụ nke ngwaahịa gbakọọ maka 1 na-eje ozi nri smoothies maka ọnwụ arọ.

-eji: na-akwado ahụ ike nke akwara na obi, na-ebelata ịka nká nke mkpụrụ ndụ, na-ewepụ edema.

Calories: 47 kcal kwa 100 g nke ngwaahịa.

9. Ezigbo anwụrụ ọkụ mere si epulite Masha

Efrata maka okpukpu asatọ:

• naanị agwa na-epupụta - 40 g;
• letus epupụta - 70 gram;
• dil - 10 g;
• pasili - 10 g;
• unere - 260 g;
• mmanụ a honeyụ - 5 g.

Letus, pasili na dil itucha n'okpuru na-agba agba mmiri, akọrọ na a towel. Na igwekota, tinye ahihia, ma obu agwa, ube banana na mmiri ọ drinkingụ drinkingụ. A gweriri ngwakọta ga-enubanye iko. Mmepụta nke nri - 2 servings nke akwukwo nri smoothies.

-eji: na-edozi oke abụba na-etinye nsị, na-ewusi ọrụ nchebe nke ahụ, na-eme ka ahụ dịkwuo mma, na-eme ka ọkwa cholesterol dị n'ọbara dịkwuo elu.

Calories: 78 kcal kwa 100 g nke ngwaahịa.

10. Smoothie na La Greek salad

Efrata maka okpukpu asatọ:

• tomato - 200 g;
• kukumba - 200 g;
• dil - sprigs 2;
• oliv - 5 iberibe;
• chiiz feta - 70 g;
• mmanụ oliv - 1 tsp

A ga-asacha akwụkwọ nri n'okpuru mmiri na-agba agba, bee n'ime obere iberibe. A na-ebufe elu mma na tomato sliced ​​​​, kukumba kwesịrị ibufe n'ime akpa nke blender, tinye cheese na mmanụ oliv. Tie ihe dị ka nkeji 1. Enwere ike ịwụsa ngwakọta a gwụchara n'ime iko, chọọ ya mma na mpekere nke cucumbers ọhụrụ na elu. N'ime ọnụ ọgụgụ dị n'elu nke ngwaahịa si 2 servings nke akwukwo nri smoothies.

-eji: na-edozi ahụ site na nri bara uru nke na-enyere aka weghachite ike mgbe emechara ahụ.

Calories: 64 kcal kwa 100 g nke ngwaahịa.

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