【奶昔碗】有效排毒瘦身!做法超簡單 14天Smoothie Bowl餐單公開
2018年07月26日19:27

很多時候女生想減肥的時候,很怕因為節食或減少攝取量營養不良,影響健康。這次就為大家介紹奶昔碗 (Smoothie Bowl),既容易飽肚又健康的奶昔碗瘦身法,同時又可以美容抗衰老,一起看看以下奶昔碗餐單吧!

撰文: Janice|編輯: Christie Lau | 圖片來源: Instagram

延伸閱讀:

減肥總是沒成果?5大運動迷思 讓你美美的迎接盛夏

完全不捱餓、牛排也能照吃!大熱哥本哈根減肥餐單公開

甚麼是奶昔碗?

奶昔碗名字其實是從 Smoothie Bowl 而來的,就是以蔬果打成的奶昔作為基底,然後再加上喜愛的水果, 做法超級簡單,而且又集合了養顏、排毒、健康的功效!

一般杯裝的 Smoothie 都是用水果或蔬菜攪拌而成的,而奶昔碗除了將水果打成奶昔外, 還可以在面上撒上麥片、堅果等有利於腸胃健康和減肥的有營食材,增加飽足感和蛋白質!

奶昔碗材料、做法新鮮又簡單,不論選擇甚麼蔬菜水果、份量,還是顏色的配搭都是由你控制,賣相如此鮮豔美觀的奶昔碗,做成早餐也是不錯的選擇!

Smoothiebowls, all day every day met dit weer! ☀️ Na een zweterige nacht een lekkere koude douche en een nog lekkerdere ijskoude smoothiebowl. 🍧 Bevroren banaan met bevroren mango is mijn favoriet. 🍌 Wat is jou favo combi? Let me know want van de leukste wil ik een receptje gaan maken. 🤗 #thursdaymorning #goodmorningpost #sunnydays #breakfasttime #healthybreakfast #healthyfoodie #veganbreakfast #veganfoodie #smoothiebowl #smoothie #bananas #mango #granola #berries #tropicalvibes #whatfitgirlseat #foodspiration #veganbreakfastideas #plantbasedfood #plantbasedfoodie #plantpowered #veganathlete #plantstrong #kickstarter #healthyvegan #fitfood #fitgirl #fitdutchies #vegangirl #whatveganseat

A post shared by Maartje ~ That Vegan Tri Chick (@demenukaartvanmaart) on Jul 25, 2018 at 11:36pm PDT

奶昔碗風靡歐美地區 維密超模也愛

由於奶昔碗的做法極簡單,對減肥瘦身功效又大,所以奶昔碗早就風靡於歐美地區,甚至已經漸漸變成一種飲食潮流,大受瘦身和健身人士的喜愛!

All happiness depends on a leisurely breakfast ✨🥣 . So whats for breakfast? Chunky Granola? Chia pudding? Or raspberry and vanilla smoothie maybe?….🤔 How about all three crammed into one bowl topped with chocolate chunks and swirls? Ohhhh go on then 🤪 . . UK heatwave continues…. hottest summer in 400 years they are saying 😅 Temps have been sitting in the mid 30s for weeks and set to continue on for many more! Every year we complain that we have no summer so I think this year Mother Nature is making up for it all at once 😂 All I want to do is face plant smoothie bowls, bath in a tub of ice and sleep on the beach where there’s a breeze 🙌🏻 Us Brits are not used to it! Who else is getting this heatwave?🔥☀️ . . . #summervibes #smoothiebowl #summerfood #berries #eatclean #plantbased #wholefoods #organic #onthetable #nourish #fitfood #abs #leanmuscle #girlgains #postworkout #energy #mealinspiration #pudding #dessertforbreakfast #girlsthatlift #strongwoman #strongnotskinny #workoutfuel

A post shared by Rie (@papaya_sunshine) on Jul 25, 2018 at 11:24pm PDT

就連維密超模 Jasmine Tookes 和 Karlie Kloss 都是奶昔碗的愛好者,想要瘦身可以嘗試以下 14 天的 Smoothie Bowl 餐單,跟著明星超模吃出窈窕的身材!

Acai 😋

A post shared by Jasmine Tookes (@jastookes) on Apr 13, 2016 at 6:06pm PDT

Afternoon snack 🍍🍌🍒🍓😊

A post shared by Karlie Kloss (@karliekloss) on Jun 17, 2016 at 1:01pm PDT

做法超簡單 14天 Smoothie Bowl 餐單公開

第一天:巴西莓

巴西莓 (Acai) 是亞馬遜河棕櫚樹的果實,含有豐富的美容價值,是近年興起抗氧化功能最好的水果。首先將巴西莓、藍莓和香蕉冷凍好,然後混合堅果奶放進攪拌機攪拌好,之後在面上撒上燕麥片、水果、堅果等食材即可。

Breakfast prepped for tomorrow #acaismoothiebowl #adelescleankitchen

A post shared by Adele'sCleanKitchen (@adelescleankitchen) on Jun 11, 2018 at 11:51pm PDT

第二天:火龍果

可以選用紅肉火龍果果肉打製成奶昔的基底,紅肉火龍果本身有助美白淡斑,而且紅肉火龍果比一般白肉火龍果多含甜菜紅素,有抗氧化的功效;顏色既鮮豔又不含色素也是「呃Like」之選!

Deliciously spoonable smoothie bowls are a must this summer ! Filled with colorful fresh, fruits and packed with superfoods, protein and hella’ nutrients. ⠀⠀ ⠀⠀ Smoothie bowls have become one of my summer favorites , before or after a kick ass gym session. Especially Açaí & Dragon Fruit smoothie bowls 😋 ⠀⠀ ⠀⠀ 💕Stay tuned for smoothie bowl tips & recipes!💕 ⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ #smoothiebowls #saturdayinspiration #healthyanddelicious #millennialwomen women #mindfulljae #rose #healthandwellness #summer #vibes #mindfullness #health #baltimoreblogger #lifestyle #beauty #dmvgirlgang #wellness #meditate #mindfulnessbehavior #mood #blogger #love #natural #mindfulness #fitnessmotivation #crownedwithconfidence #beauty #glow #naturallyshesdope #dragonfruitsmoothiebowl

A post shared by Mindfull.Jae (@mindfull.jae) on Jul 14, 2018 at 9:38am PDT

第三天:綠蔬菜

只以水果打成奶昔基底的話可能有些單調,所以 Green Bowl 蔬菜奶昔碗也是十分受觀迎!可以菠菜、羽衣甘藍等的深色蔬菜和芒果、香蕉等作混合,有更多蔬菜作基底又有排毒之功效!

• SMOOTHIEBOWL • MORGENMAD•BREAKFAST – Sensekost • With a baby and a toddler in the house, I feel proud having the energy to decorate my breakfast😝 • Raspberry, strawberry, spinach, almond milk, banana, Blackberry, coconut, almonds, peanutbutter, vanilla powder. • Jeg er stadig super motiveret for at tabe mig! Der er lang vej, men jeg tager en bid af gangen. Jeg kan mærke, at det betyder noget for mig, at min mad ser lækker ud, at der er forskellige smage og konsistenser, sprødhed, blødhed i min min mad, for at jeg ikke skal overspise. Kan mærke at det bliver bedre🙏🏻 • HF1+2: spinat HF3:% HF4: 1/2 banan, 1 hf jordbær, 1/2 hf hindbær, 4 brombær* Fedt: peanutbutter, mandler, kokos. Mælk: 2 dl mandelmælk SG: vaniliepulver * for meget HF3 – undlader det til frokost 👌🏻 • #sensekost #sensemorgen #sense #senseslankmedfornuft #healthymum #healthyfood #healthylife #healthylifestyle #breakfast #foodlover #foodporn #foodies #sundmorgenmad #økologisk #instapic #instagood #yummy #organic #vægttabsrejse #weightloss #greenbowl #greenie #smoothiebowl #smoothie #spinach #spinat #almondmilk #vegetarian #vegan #veganfood

A post shared by Sense|Food|Balance in life (@hathi_eats_papaya) on Jul 26, 2018 at 12:33am PDT

Bowl Matinal Divino 🍌🍓🍀 Meu dia começa cedo e na minha rotina matinal não entra "café da manhã". Dependendo do clima tomo um chá quentinho ou uma água de coco antes de sair de casa 🏃 … Mas lá pelas 10h30 me bate uma fome e preciso de energia para seguir a maratona… então preparo um Suco ou uma vitamina como esta no Bowl 😋🌱❤ Delicioso e Nutritivo! Receita Bowl Verd'elicia 🌱 2 🍌bananas maduras( pode ser congelada) 1/2 🍈 Avocado 1 colher chá spirulina em pó 1/2 colher chá Moringa Oleifera Chia Bati tudo no processador Decorei desse jeitin com estas berries maravilhosas cheias de vitamina C para esse friozinho. ❄ #greenbowl #plantbased #ayurvegan #veganlife #nutrition #healthfood #prana #vida #ayurvedic

A post shared by Caroline Pontes (@carol.yoga_om) on Jul 25, 2018 at 7:06am PDT

第四天:朱古力

沒有錯,瘦身也可以吃朱古力,不過是無糖的!先將冷凍過的香蕉與無糖可可粉打製混合成 Smoothie Bowl 基底,也可以加入菠菜。另外,也可以在面上放上乾椰子片來增加食材豐富性,更可吸收當中自然的油分!

how about a CREAMY CHOC SMOOTHIEBOWL to start into the weekend?😏🍫 doesn't only taste aaahmazing, but it's actually also healthy😉 the secret for the creaminess is the combination of coconut milk and frozen sweetpotato! here are the exact measurements in case you wanna give it a try: 1 steamed and then frozen sweet potato, 1 frozen banana, a few tablespoons coconut milk (depending on the consistency of the coconut milk you're using), 2 dates, 1 tbsp raw cacao powder, 1 tsp maca powder and 1 tsp mesquite powder. you can also make it without the mesquite powder but I highly recommend it! it's without doubt my favourite superfood powder!! tastes like a mixture of caramel, chocolate and vanilla, very hard to describe😅 delicious for sure! * I wish you all a wonderful weekend, hope you get to enjoy the sun a bit🌞🌞🌞 * #vegansmoothie #vegansmoothiebowl #smoothiebowl #smoothiebowls #sweetpotato #chocolate #chocolatesmoothie #chocolatesmoothiebowl #rawcacao #eatplantsnotanimals #eatplantsnotfriends

A post shared by Fabienne (@eatwellandtraveltheworld) on Jun 16, 2018 at 2:41am PDT

第五天:士多啤梨

奶昔的基底先將士多啤梨隨意混合自己喜愛的莓類並攪拌好,士多啤梨裡面含大量維他命C和礦物質,營養價值高。在奶昔上除了加堅果、麥片,也可加無糖的粟米片增加口感!

第六天:菠蘿芒果

香甜的菠蘿和芒果兩者都有清爽的口感,並有去油膩的功效,酸酸甜甜的味道也十分適合夏天食用;菠蘿更可以解決消化不良的問題,幫助改善腸道狀況,營養價值十足!

第七天:抗氧化綠色系

奶昔基底主要為各種含抗氧化的綠色食材,包括抹茶、奇異果、牛油果、羽衣甘藍等,面上水果和堅果麥片則是隨意添加。

Green Alkalising Green Kiwi Smoothie Bowl 🥝🥒 I made myself this morning using @morlife_ Alkalising Greens Powder. 🥒🌱🥦👌🏻 Great way to start the week the healthy way! I am a bit on a health kick this week 🌱☺️ I put a lot of nutritious ingredients in my smoothie bowl: – 1/4 avocado – 1/2 zucchini – 1 kiwi fruit – 1 banana – kale leaves – soy milk – hemp seeds – @morlife_ Alkalising greens powder (high in Zinc, iron and probiotics too 👌🏻) . . #smoothiebowl #greensmoothie #greensmoothiebowl #morlife #healthybreakfast #breakfast #collab #veganheroes #letscookvegan #veganzone #veganfoodspot #bestofvegan #veganvultures #veganworldshare #beautifulcuisines #plantbased #vegan #cleaneating #wholefoods #foodlover #dairyfree #healthyeating #fitfood #healthyfood #veganfoodshare #veganfoodlovers#healthfood

A post shared by Claire🌿 Healthy Vegan Recipes (@healthyfrenchwife) on Jul 23, 2018 at 3:22am PDT

第八天:補血紅紫色系

奶昔基底主要為各種有助補血的紅、紫食材,包括將巴西莓、杞子、紅莓、蔓越莓、火龍果等食材攪拌好,既有瘦身功效,顏色更鮮豔奪目!

🤗Happy Saturday my dear friends. I can't wait for the cherry blossom's season.🌸 Let's have a great weekend‼︎ 桜の開花が待ち遠しいですね。 素敵な週末にしましょう‼︎ 🎼❤️Red Smoothie❤️ 赤いスムージー Not use dairy products and sugar. Gluten-free 砂糖乳製品不使用 グルテンフリー ※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※ smoothie スムージー #nicecream #vegannicecream #nanacream #nanaicecream ⤵︎ frozen🍌 🍓 blackberry ブラックベリー ※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※ topped with トッピング ⤵︎ 🍓🥝 blueberries ブルーベリー pomegranate ザクロ raw cacao nibs ローカカオニブ chia seeds チアシード gluten free raw granola/caramel macchiato #bunnysheaven バーニーズヘブンのグルテンフリー ローグラノーラ/キャラメルマキアート ※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※※ #smoothiebowl #スムージーボウル #breakfastbowl #breakfastsmoothie #朝食スムージー #fruitsmoothie #fruitsmoothiebowl #redsmoothie #redsmoothiebowl #nicecreambowl #coconutbowl #coconutbowls #smoothielife #スムージーライフ #rawvegan #ローヴィーガン #vegansmoothie #vitamix #バイタミックス #violinist #healthyanddelicious #redvibes #strawberryvibes #smoothievibes #springvibes

A post shared by Miho (@sound_astra) on Mar 16, 2018 at 12:37pm PDT

第九天:補腎黑色系

奶昔裡除了用朱古力作為基底外,更會選用一些比較滋養補腎的食材,例如黑芝麻、奇亞子等食材,面頭若再擺上香蕉片也是個與朱古力十分Match的組合!

Cacao & berry smoothie bowl 🍌🍇🍫 Blend 3 frozen bananas, 1/2 cup of almond milk, 1 tsp of cacao powder, 1/2 cup of blackcurrants and 1 tsp of maca powder. Topped up with banana, cinnamon, berries, chia seeds, shredded coconut and buckwheat flakes . . 🇸🇰 Kakaová smoothie bowl s čiernymi ríbezlami 🍌🍇🍫 Pomixujeme 3 mrazené banány, 1/2 hrnčeka mandľového mlieka, 1 čl kakaa, 1/2 hrnčeka čiernych ríbezlí a 1 čl maca prášku. Navrch dáme banán posypaný škoricou, chia semiačka, pohánkové vločky a strúhaný kokos. . . . #chocolatesmoothie #chocolatesmoothiebowl #veganchocolatepudding #veganbreakfastideas #smoothiebowlrecipe #smoothierecipes #dnesjemvegan #veganskerecepty #zdraveranajky

A post shared by ☾ Rebecca☽ (@tastylotus) on Jul 18, 2018 at 2:03am PDT

Say good morning with this gluten free, vegan, and paleo ‘Chocolate Hazelnut Smoothie Bowl’ recipe by @bakedambrosia !🍫 . . Ingredients: . + 2 bananas, sliced and frozen + ¼ cup roasted hazelnuts + 1 tbsp raw cacao + ⅔ cup almond milk + 3 Mejdool dates, pitted + Toppings: 1 sliced banana, ¼ cup chopped roasted hazelnuts, 2 tbsp chopped dark chocolate, 2 tsp hemp hearts, 2 tsp cocoa nibs . Steps: . 1) Add frozen bananas, hazelnuts, cacao, almond milk, and dates to blender. Blend on high until smooth. Divide between two bowls. . 2) Top smoothie with banana slices, chopped hazelnuts, dark chocolate, hemp hearts, and cocoa nibs. . 3) Serve immediately. . #grocerygetter #recipe #recipeshare #recipes #recipeblog #recipeidea #smoothie #smoothiebowl #smoothiebowlrecipe #smoothiebowlrecipes #smoothiebowls #smoothierecipe #smoothierecipes #smoothies #chocolatesmoothiebowl #sydneymums #melbournemums #perthmums #adelaidemums #brisbanemums #aussiemums #aussiemum #australiagram_nsw #breakfastideas #breakfastrecipe #breakfastrecipes #vegan #homemadebreakast #homemaderecipes

A post shared by GroceryGetter (@grocerygetterau) on Jul 8, 2018 at 3:45pm PDT

第十天:鮮橙奶昔碗

奶昔基底可以以橙、桃攪拌打製而成,最好以新鮮的橙、桃打成,以攝取最多的維他命C;而桃有足名的果糖、葡萄糖產生飽足感,但最重要是,桃沒有熱量!

第十一天:藍莓菠菜奶昔碗

可以將菠菜和藍莓加蘋果汁攪拌成基底,菠菜的物質可以抵抗皮膚老化,避色面部鬆弛;而藍莓則含花青素和氨基酸,可為身體抗衰老。

第十二天:夏日奶昔碗

夏日奶昔碗選用的都是一些適合夏季吃的水果,例如桃、菠蘿等,食材份量為 1/4 個菠蘿、1 條香蕉、1-2 個桃-2個、半個芒果。先將所有水果去皮去核,放到雪櫃 30 分鐘,然後攪拌成基底,最後撒上裝飾即可。

第十三天:夢幻奶昔碗

整個奶昔碗的成品看起來像件藝術品,也多以莓類等球狀水果裝飾,不論基底和裝飾都有層次,例如擺上花朵或為水果雕成不同形狀!

Good Morning , happy tuesday. ♡ • blueberry and acai smoothie bowl • INGREDIENTS 1 frozen banana Few drops of lavender extract A small handful of frozen blueberries 1 tablespoon freeze dried Acai powder 1/2 cup unsweetened almond milk 1/2 cup spinach (optional) DIRECTIONS Blend all the ingredient and top the bowl with whatever you like. I chose dragon fruit balls and a drizzle of plain natural yogurt. —————————————————————- • bol à smoothies myrtille et acai • INGRÉDIENTS 1 banane congelée quelques gouttes d'extrait de lavande Une petite poignée de myrtilles surgelées 1 cuillère à soupe lyophilisé Acai poudre 1/2 tasse de lait d'amande non sucré 1/2 tasse d'épinards (facultatif) DIRECTIONS Mélangez tout l'ingrédient et mettez dans un bol . J'ai choisi des boules de fruits du dragon et un filet de yogourt naturel nature. . . . . . . . #vegan #veganfood #veganlife #veganlove #veganbreakfast #frenchvegan #recipevegan #smoothiebowl #smoothierecipe #healthy #healthyfood #healthylife #healthylove #healthybreakfast #frenchhealthy #love #blueberrysmoothiebowl #acaismoothiebowl #acaibowl #dragonfruit #blueberry #acai #vegetebles #plantvibes #goodmorning inspired by @fionalouisekay

A post shared by E M M A Ⓥ (@emma_nowicki) on Jul 2, 2018 at 10:54pm PDT

Hello Tuesday ❤ Muszę przyznać że nie zdążyłam jeszcze odespać podróży, ale dzisiaj stawiam na nic nie robienie i ładowanie baterii ❤ śniadaniowa micha, ulubionego owoce (btw. Tak kocham borówki że przywiozłam ich sobie ponad kilogram 😂), a do tego czekoladowo-mietowe kulki od @chodakowskaewa Pięknego dnia Wszystkim ❤ / I haven't charge my batteries yet after the trip so today I will do literally nothing, all I need is some book or movie ❤ here's my oatmeal bowl (somewhere under toppingss 😁) with favorite berries ( I told you that in Greece it's hard to get good ones, so I brang more than 1kg from Poland 😂 wish you all beautiful day! #oatmeal #owsianka #oats #zdrowo #sniadanie #chodakowska #chodagang #sniadaniemistrzow #behealthy #stayfit #beraw #rawfood #eatclean #cleanfoodshare #goodmoodfood #slowlife #vegan #vegetarian #smoothiebowl #coconutbowl #jemzdrowo #heresmyfood #dairyfree #breakfastlover #brekkie #foodstyling #foodstagram #foodpics

A post shared by Justyna Kamińska (@isiaaak) on Jul 24, 2018 at 7:56am PDT

第十四天:創意 Smoothie Bowl

創意 Smoothie Bowl顧明思義就是 發揮自己的創意,不論在裝飾上還是味道上,常見到的是以椰子殻作盛載器皿,又或是以菠蘿殻盛載,創意十足!

延伸閱讀:

無可抗拒的怡人香氣!盤點20款「夏日命定」清新香水

關注我們Facebook專頁
    相關新聞
      更多瀏覽