Vegan ama maya, waad jeclaan doontaa kuwan samaawiyada ah, taas oo, diyaarisay mooska, caanaha yaryar, kookaha, iyo subagga lowska, xuduudaha ruxaya. Tani waa tayada ugu wanaagsan caafimaadka-nuts, vegans, iyo kuwa xasaasiyadeed ee caanaha, soyka, gluten, iyo ukunta si ay uga xajistaan subaxdii hore ama ka dib marka shaqada lagu sameeyo. Iyo, caruurta jecel, sidoo kale, aad xor u tahay inaad iyaga la wadaagtaan kuwa yar yar!
Dabcan, waxaa jira wax ka badan hal dariiqa ah sida smoothie ah sida ladhanka ah, sidaas darteed xor ka ah jeegareynta soo jeedimaha kala duwan ee ka hooseeya soo-saarka ee fikrado badan!
Waxa aad u Baahantahay
- 2 dhan, muuska bislaaday
- 3-4 tbsp. budada kookaha
- 1/4 sharraxaad sharaxaad ah
- 1/4 koob oo ah subagga lowska laga sameeyey
- 3 koob oo caano ah oo caano ah, caanaha gaaska qaada ah, ama vanilla-macaan oo kale
- beddelka caanaha aan caan ahayn
- 1/2 koob oo baraf ah
Sida loo sameeyo
- 1. Mooska ku rid shucaac la socdo budada Kookaha, sharoobada khariidada, iyo subagga lawska. Geedi socodka illaa iyo la isku daro.
- Ku dar caanaha yaryar (ama caano kasta oo aan caanaha laga beddelin) iyo barafka, iyo isku dhafan ilaa inta lakab iyo kareem.
- Si dhakhso ah u shaqeeya, oo la gashado shukulaato aan shiidaal lahayn oo aan shiidanayn haddii la doonayo.
Waxyaabaha kale ee kala duwan:
- Ruxeeyso: Cuntadaada ka samee smoothie ka sii badan adigoo badalaya 2 koob oo caano ah oo caano ku jirta oo leh caano bakeeriga ah oo aan caanaha lagu darin (oo ah almond ku salaysan, qumbaha ku salaysan, bariis ku salaysan, ama soy ku salaysan). Si aad u yareyso lakabka shukulaatada ah, isticmaal 1-2 koob oo ah jalaatada caanaha aan shaaha laga cabin. Kala duwanaanshahan sidoo kale waa mid aad u qurux badan marka la labisto vegan darbi ah iyo sharoobada shukulaatada aan caanaha lahayn.
- Labo shukulaato : Iska bedel caanaha badmaaxda ah ee bakeiga (ama soy ama qumbaha, haddii loo isticmaalo) caanaha naaska laga sameeyey.
- Protein Powerhouse: Ku dar 1 koob oo ah budada caanaha ah ee aan caanaha lahayn ee loogu talagalay budada ah inta lagu jiro tallaabada 1aad marka la maareynayo muuska, budada kookaha, sharoobada maple, iyo subagga lawska. U hubso inaad dhadhamiso tijaabinta dufcadda isla markaana hagaajiso macaankiina sida loo doonayo.
- Bannaan Mushaari: halkii aad ku dari lahayd 1/2 koob oo baraf ah, si fudud u kordhi xaddiga muuska ee ku jira buugta ilaa 3 oo u daa ilaa 2 saacadood (ilaa habeenkii) ka hor intaadan sameysanin samaaciga.
- Cashew Waa: Ilmaha ama dadka waaweyn oo waliba xasaasiyad ku leh subagga looska, ama badalida subagga, subagga looska leh subagga lakala qaado, subagga yicibta, ama subag yar oo aad dooratay.
- Raw: Adigoo caano badhaadha ah u isticmaal caanaha yaryar ee caanaha ku jira qoyaanka, ku boodi budada kookaha leh budada kookada ceeriin , beddel subagga lowska leh subag cows ah sida looska qasacadeysan ee guriga .
- Chip In: Ku dar 1/2 koob oo ah shukulaato shukulaato ah oo aan lahayn caano-madow ama shukulaatada shukulaatada ah oo aan madow ahayn markaad ku darto mooska, budada kookaha, sharoobada maple, iyo subagga lawska. Si aad u taabatid taabasho, ku walaaq qeeybaha kookaha ama shukulaatada shukulaatada ah oo aan shaki lahayn ka hor intaanad u adeegin.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 524 |
| Total Fat | 19 g |
| Fatuurad la ruxay | 4 g |
| Fat | 8 g |
| Kolestarool | 0 mg |
| Sodium | 298 mg |
| Carbohydrateska | 83 g |
| Fiber diirran | 9 g |
| Protein | 12 g |