Нискокалоричните шейкове направени у дома са добър източник на хранителни вещества и бързо засищане на глада за хората, които се опитват да свалят излишните килограми. Шейковете са напитки направени от плодове/зеленчуци или мляко. За да бъдат диетични, или нискокалорични, те трябва да съдържат и нискокалорични съставки,за това ще направим кратък списък с различните по стойност съставки, за да може да ви помогнем за по-лесния избор при правенето на домашен диетичен шейк. Ето и някой от храните които може да използвате за вашите шейкове:
*Стойностите са дадени в сурово, прясно състояние за 100гр.
Нискокалорични плодове
- Кайсии – 48kcal
- Къпини – 43kcal
- Грейпфрут – 34kcal
- Киви – 61kcal
- Пъпеши – 34kcal
- Нектарини – 44kcal
- Портокали – 47kcal
- Папая – 43kcal
- Праскови – 39kcal
- Ананас – 50kcal
- Сини сливи – 46kcal
- Малини – 52kcal
- Диня – 30kcal
- Ягоди – 32kcal
- Лимони – 29kcal
Нискокалорични зеленчуци
- Моркови – 41kcal
- Домати – 18kcal
- Ряпа – 18kcal
- Краставица -12kcal
След като сте направили желаната комбинация, трябва да добавите и нискокалорични напитки, в повечето случай това са мляко – прясно или кисело, натурален сок, или вода. Ключовият момент обаче при напитките е, да следите техните калорийни стойности. Ако например купувате мляко от магазина, вижте стойностите му за 100грама, най-нискокалоричните са диетичните и/или обезмаслените. При натуралните сокове нещата по-скоро клонят към лош избор, поради факта че повечето от тях са пълни със захари и други продукти които ще превърнат нискокалоричният шейк в енергийна бомба!
Примери за домашно направени диетични шейкове:
Лимон, прясно мляко и малини
- 50гр нарязан,обелен лимон
- 250мл нискомаслено прясно мляко
- 50гр малини
Пъпеш, лимон и киви
- 200гр нарязан пъпеш
- 30гр сок лимон
- 50гр киви
Ягоди,малини и кисело мляко
- 100гр ягоди
- 50гр малини
- 200мл нискомаслено кисело мляко
- 6 кубчета лед
*Поставете желаните съставки в блендера и разбийте добре, до получаване на хомогенна смес! Очаквайте още рецепти – скоро!
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