Ngaba iiSmoothies zilungile kuwe?

Umxholo

• Yintoni i-smoothies?
• Izithako eziqhelekileyo
• Iindidi
• Izibonelelo zempilo ezinokubakho
• Ngamana unokunceda ukukhulisa iziqhamo kunye nokutya kwemifuno
• Ngamana ukuxhasa ukwanda kokusetyenziswa kwefayibha
• Ezinye iintlobo zinezixa ezikhulu zeswekile
• Ngaba ismoothies inceda ukunciphisa umzimba?
• I-Smoothies inokulungelelaniswa ukuhlangabezana neemfuno zakho
• Iiresiphi ezinempilo ze smoothies
• Ijinja eluhlaza smoothie
• Izithako
• Imiyalelo
• I-berry beet beet smoothie
• Izithako
• Imiyalelo
• Umgca wezantsi

I-Smoothies yinto ethandwayo yempilo entle kwaye ithengiswa rhoqo njengokutya kwezempilo.

Ezi ziselo zinokuguquguquka, zinobuhlobo bosapho, kwaye zinokutshintshwa nakweyiphi na incasa okanye ukuthanda ukutya. I-Smoothies kulula ukuzilungiselela, kodwa ungathenga nezintsha okanye iibhotile kwiivenkile ezikhethekileyo nakwiivenkile ezinkulu.

Ngelixa ezinye iintlobo zilayishwe ngemifuno kunye neziqhamo, ezinye zipakisha iswekile okanye ezinye izithako ezingenampilo. Kananjalo, unokuzibuza ukuba ngaba lukhetho olusempilweni na.

Eli nqaku licacisa yonke into oyifunayo malunga nee-smoothies, kubandakanya izibonelelo zazo ezinokubakho kwezempilo kunye nokuhla, nokuba bayanceda na ukunciphisa umzimba, kunye neengcebiso zokwenza iinguqulelo ezinesondlo ekhaya.

Yintoni i-smoothies?

I-Smoothies ziziselo ezinxilisayo, ezi-creamy zihlala zixutywe kwiziqhamo ezihlanjelweyo, imifuno, iijusi, iyogathi, amantongomane, imbewu, kunye / okanye ubisi okanye ubisi lwe-nondairy.

Eyona smoothie isisiseko iqala ngezithako ezibini ezifanelekileyo - isiseko kunye nolwelo. Ukusuka apho, unokudibanisa izithako ukuthanda kwakho.

Uninzi lwee-smoothies zibandakanya imveliso ekhenkcezisiweyo okanye iityhubhu zomkhenkce ukunika imveliso yokugqibela ukuphola, ukungqinelana komkhenkce wobisi. Nangona kunjalo, iiprofayili zabo zokunambitheka ziyahluka kakhulu ngokuxhomekeke kwizithako.

Izithako eziqhelekileyo

Izithako ezidumileyo kwii-smoothies ezenziwe ekhaya kunye nevenkile zibandakanya:

• Iziqhamo: amaqunube, ibhanana, iapile, ipesika, imango, kunye nenanin
• Imifuno: I-kale, isipinatshi, i-arugula, ingca yengqolowa, ii-microgreens, iavokhado, ikhukhamba, i-beetroot, icauliflower kunye neminqathe
• Amantongomane nembewu: ibhotolo ye-almond, ibhotolo yamandongomane, ibhotolo ye-walnut, ibhotolo ye-sunflower, imbewu ye-chia, imbewu ye-hemp, kunye nesidlo seflakisi
• Iitrob kunye neziqholo: ijinja, iturmeric, isinamon, umgubo wecocoa, iicacao nibs, iparsley kunye nebasil
• Ukutya okunesondlo kunye neherbal: i-spirulina, i-pollen yenyosi, i-matcha powder, i-protein powder, kunye ne-powder okanye i-vitamin
• Ulwelo: amanzi, incindi yeziqhamo, incindi yemifuno, ubisi, ubisi lwe-nondairy, amanzi ecoconut, iti yomkhenkce, kunye nekofu ebandayo ebandayo
• Iiswiti: isiraphu yemephu, iswekile eluhlaza, ubusi, imihla efakiweyo, isiraphu elula, ijusi yeziqhamo igxila, i-stevia, i-ayisikhrim, kunye ne-sorbet
• Abanye: i-cottage cheese, i-vanilla extract, i-oats edibeneyo, iimbotyi ezimhlophe eziphekiweyo, i-silken tofu, kunye ne-yogurt okanye i-yogurt

Iindidi

Uninzi lwee-smoothies zinokuhlelwa lube lunye okanye zibe zibini kwezi ndidi zilandelayo - nangona kukho ukungangqinelani okubonakalayo phakathi kwazo:

• Iziqhamo ze-smoothies. Njengoko igama lisitsho, olu hlobo lwe smoothie luhlala lubonisa uhlobo olunye okanye nangaphezulu lweziqhamo ezixutywe nejusi yeziqhamo, amanzi, ubisi, okanye ice cream.
• I-smoothies eluhlaza. I-smoothies eluhlaza ipakisha imifuno eluhlaza kunye neziqhamo ezixutywe ngamanzi, ijusi, okanye ubisi. Zivame ukuba nzima kwii-veggies kunee-smoothies eziqhelekileyo, nangona zihlala zibandakanya iziqhamo ezincinci zokumnandi.
• Iiprotheni smoothies. Iiprotheyini i-smoothies zihlala ziqala ngesiqhamo esinye okanye imifuno kunye nolwelo, kunye nomthombo omkhulu weprotheni njenge-yogurt yamaGrike, i-cottage cheese, i-silken tofu, okanye iprotein powder.

Ngenxa yokuba ii-smoothies zenziwe ngokwezifiso, kulula ukuba uzipakishe ngezakha mzimba.

I-Smoothies yenziwa ngokudibanisa iziqhamo, imifuno, iyogathi kunye nezinye izithako ukwenza isiselo esityebileyo, esicocekileyo.

Izibonelelo zempilo ezinokubakho

Abantu abaninzi badla i-smoothies njengokutya kwasekuseni okanye isidlo sasemini. Banokuba yindlela elungileyo yokubandakanya ukutya okunempilo ngakumbi ekutyeni kwakho.

Ngamana unokunceda ukukhulisa iziqhamo kunye nokutya kwemifuno

Iismoothies ezenziwe ikakhulu kwimveliso efriziweyo okanye efriziwe zinokunyusa ukusetyenziswa kweziqhamo kunye nemifuno, enika uluhlu lweevithamini, iiminerali, ifayibha kunye neeantioxidants.

Ngokudibeneyo, ezi zondlo zinokunciphisa ukudumba, ukuphucula ukwetyisa, kunye nokunciphisa umngcipheko weemeko ezingapheliyo ezinjengesifo sentliziyo, i-osteoporosis, ukutyeba kakhulu, kunye nokwehla kwengqondo okunxulumene nobudala ().

Umbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukuba abantu abadala batye ubuncinci i-5 servings (ejikeleze i-400 gram) yeziqhamo kunye nemifuno ngosuku. Nangona kunjalo, uninzi lwabantu luyasilela kolu phawu ().

Ukuba ufumanisa ukuba awutyi iziqhamo okanye imifuno eyaneleyo, i-smoothie inokuba yindlela emnandi yokupakisha kwi-2-3 ngaphezulu.

Ngamana ukuxhasa ukwanda kokusetyenziswa kwefayibha

Ifayibha sisakha-mzimba esibalulekileyo esinceda ukwetyisa ngokuthintela ukuqhina kunye nokuxhasa ukukhula kweebhaktiriya eziluncedo kwicandelo lokugaya ukutya ().

Uphando lwakwangoko lubonisa ukuba indawo esempilweni, eyonwabisayo yamathumbu ebacteria inokunceda ukunciphisa ukudumba, ukukhuthaza ukusebenza kakuhle komzimba, kunye nokuxhasa impilo yengqondo ().

Ukutya ngokwaneleyo i-fiber kukwanxulunyaniswa nomngcipheko ophunguliweyo wezifo ezinganyangekiyo, ezinjengesifo sentliziyo kunye nohlobo lwesibini lweswekile ().

Nangona kunjalo, uninzi lwabantu aluhlangabezani neemfuno zabo zemihla ngemihla zefayibha- ngakumbi abo balandela izidlo zaseNtshona.

ISebe lezoLimo laseMelika (i-USDA) licebisa ukuba kufakwe yonke imihla ubuncinci iigram ezingama-38 zefayibha yamadoda kunye neegram ezingama-25 kwabasetyhini. Uphando lubonisa ukuba uninzi lwabantu baseMelika, ngokomndilili, batya kuphela iigram ezili-16 zentsinga suku ngalunye ().

Ngezithako ezifanelekileyo, i-smoothies ingaba yindlela efanelekileyo yokunyusa ukungena kwefiber.

Ezinye zezona zinto zityebileyo kukutya okune-fiber, kubandakanya iziqhamo, imifuno, ukutya okuziinkozo (ezinje ngeoats), amandongomane, iimbewu, kunye nemidumba (njengeembotyi ezimhlophe).

I-Smoothies yindlela efanelekileyo yokunyusa ukutya kwakho iziqhamo, imifuno, kunye nokunye ukutya okune-fiber.

Ezinye iintlobo zinezixa ezikhulu zeswekile

Umahluko phakathi kwe-smoothie esempilweni kwaye engenampilo ixhomekeke ikakhulu kumgangatho kunye nobungakanani bezithako zayo.

Ingxangxasi enkulu yeSmoothies kukuthambekela kwabo ekuqulathe izixa ezikhulu zeswekile eyongeziweyo.

Iswekile eyongeziweyo inciphisa uxinano lwezondlo lwee-smoothies. Ngaphaya koko, ukutya rhoqo iswekile eyongeziweyo kunokonyusa umngcipheko wezifo ezingapheliyo ezinjengesifo sentliziyo, isifo seswekile kunye nesifo sesibindi ().

Umbutho wentliziyo yaseMelika ucebisa ukunciphisa umda owuthathayo weswekile ongagqithiyo kwiitispuni ezili-9 (37.5 iigrem) ngemini yamadoda kunye neetispuni ezi-6 (ezingama-25 zegrem) ngemini kubafazi ().

I-smoothies ezilungiselelwe ukuthengisa zihlala ziphakamileyo kwishukela esongeziweyo kuneenguqulelo ezenziwe ngokwabo, kodwa ekugqibeleni kuxhomekeke kwizithako ezisetyenziswe kwiresiphi nganye.

Umzekelo, iSmoothie King's 20-ounce (590-mL) IHulk Vanilla Smoothie ipakisha iigram ezingama-47 zeswekile eyongeziweyo, engaphezulu kwengcebiso yakho yeswekile yemihla ngemihla (6).

Iiprotheyini zabo zoqobo eziPhakamileyo zePinapple Smoothie lukhetho olungcono kakhulu, njengoko inika kuphela iigram ezi-4 zeswekile eyongeziweyo kwisayizi efanayo yokukhonza (7).

Izinto ezininzi ezineswekile kulula ukuzibona, ezinje ngeswekile, ubusi, isiraphu yemephu, ice cream, isherbet, kunye neagar nectar.

Nangona kunjalo, kuya kufuneka ugcine engqondweni ukuba i-nutter butters, iprotein powder, i-yogurt ene-flavored, iisosi ezinencasa yeziqhamo, kunye neencindi ezineswekile kunye ne-milonda ye-nondairy yonke imithombo enokubakho yeswekile.

Ngamaxesha athile ukuzonwabisa ngexabiso elincinci leswekile akunabungozi, kodwa ukuba usela ismoothies rhoqo, kungangcono ukunciphisa izithako ezineswekile kangangoko.

Xa usenza i-smoothies ekhaya, sebenzisa iziqhamo ezipheleleyo, njengebhanana evuthiweyo, ukongeza ubumnandi endaweni yobusi okanye isiraphu yemephu.

Xa uthenga ii-smoothies zangaphambi kwexesha, zama ukunciphisa okanye ukuphepha iswekile eyongeziweyo, ikakhulu egxile kwii-smoothies ezibandakanya ukutya okupheleleyo njengeziqhamo kunye nemifuno.

Kwii-smoothies ezisezibhotileni, unokufumana umxholo weswekile kwileyibhile. Ngokwenza i-odolo, jonga iwebhusayithi yenkampani okanye ubuze ulwazi ngezondlo kwikhawuntara.

I-smoothies ezithile ziqulathe izixa ezikhulu zeswekile eyongeziweyo, enokunciphisa uxinizelelo lwesiselo esipheleleyo sesondlo. Ukutya iswekile okongezelelekileyo kunokunyusa umngcipheko wesifo.

Ngaba ismoothies inceda ukunciphisa umzimba?

I-Smoothies zihlala zithengiswa njengesixhobo sokulahleka kobunzima.

Uphando lubonisa ukuba banokusebenza kakuhle ngenxa yesi sizathu ukuba azikubangeli ukuba udlule kwiimfuno zekhalori zemihla ngemihla.

Ngelixa abanye abantu befumana i-smoothies indlela elula yokujonga ukutya kunye nokuhlala ngaphezulu kweenjongo zabo zokuphulukana nobunzima, abanye banokuziva bengagcwele xa besela iikhalori zabo kunokuba bazitye.

Oko kwathiwa, izifundo ezininzi ezincinci zibonisa ukuba i-smoothies esetyenziselwa ukufaka endaweni yokutya kunokuba kukugcwalisa njengokutya okuqinileyo, kwaye ukusela iikhalori endaweni yokuzihlafuna akuthethi kukhokelela ekutyeni okugqithisileyo xa ukutya okuqinileyo kusenziwa kamva (,,).

Ukusela ngokuchaseneyo nefuthe lokuhlafuna kwiimvakalelo zakho zokugcwala kunokuba nokunxulumana ngokusondeleyo nokusondela kulwaneliseko olulindele ukuba isidlo sibe endaweni yokutya ngokwako.

Olunye uphononongo oluncinci lufumanise ukuba abantu abajonge isiqhamo esikhulu ngaphambi kokuba basele iziqhamo ze-smoothie baziva begcwele kwaye bonelisekile emva koko, xa kuthelekiswa nabantu abajonge isiqhamo esincinci ngaphambi kokusela i-smoothie ().

Oku kwenzeke nangona omabini la maqela etya inani elilinganayo leekhalori kunye nezondlo ezivela kwismoothie.

Ekugqibeleni, nangona ukwehla kobunzima kunokuba yinkqubo entsonkothileyo enezinto ezininzi ezinegalelo, kubalulekile ukuchitha iikhalori ezininzi kunaleyo uyithathayo. Ukuba ismoothie ikunceda ukucima ezinye iikhalori onokuzisebenzisa, inokuba sisixhobo esisebenzayo sokulahleka kobunzima.

Ukuba ubeka phambili izithako eziphantsi kweekhalori kunye neeprotheyini eziphezulu kunye nefayibha, i-smoothie yakho inokukugcina ugcwele kude kube sisidlo sakho esilandelayo. Zonke iziqhamo, imifuno, ii-butter ze-nut, kunye nee-yogurts ezisezantsi okanye ezingenashukela zizonke izithako ezinobunzima bokuphulukana nobunzima.

Gcina ukhumbula ukuba iimfuno zakho zesondlo kunye nokukwazi ukunciphisa umzimba kuyahluka ngokuxhomekeka kwizinto ezininzi, kubandakanya ubudala, inqanaba lomsebenzi, imbali yezonyango, kunye neendlela zokuphila.

I-Smoothies inokulungelelaniswa ukuhlangabezana neemfuno zakho

Unako ukusela i-smoothies njenge-snack okanye ukutshintshwa kokutya, kodwa yinto efanelekileyo yokwazi ukuba zeziphi iintlobo ozikhethayo-ngakumbi ukuba unempilo ethile okanye injongo yokwakheka komzimba engqondweni.

Kukho ukungaqondi okuqhelekileyo ukuba i-smoothies i-calorie ephantsi ngokwemvelo, kodwa ezinye i-smoothies zipakisha ngaphezu kwe-1 000 khalori kuxhomekeke kubukhulu kunye nezithako.

Ngokubanzi, i-200- 300-calorie smoothie ene-10 gram yeprotheni yinto encinci, ngelixa i-400-800-calorie smoothie ebonelela ubuncinci i-20 gram yeprotini ilunge ngakumbi njengokutshintsha ukutya. Kungcono ukuvavanya iinjongo kunye neekhalori zakho zokumisela iimfuno zakho ezithile.

Umahluko phakathi kwezi zimbini kunokuba lula njengokuhlengahlengisa ubungakanani benkonzo.

Uninzi lweetyathanga ze-smoothie zibonelela ngesithako kunye nolwazi lwesondlo kwimveliso nganye yazo, edla ngokuza nge-16-32-ounce (475-945-mL).

Xa usenza i-smoothies ekhaya, qiniseka ukulawula ubungakanani besabelo sakho. Amafutha afana namandongomane, iimbewu, ii-butter butter, ii-yogurts ezinamafutha, kunye neavokhado ziya kunika iikhalori ezininzi kodwa zonyuse uxinano lwezondlo. Okwangoku, iisongezo zeswekile ezinje ngeesiraphu ziya kubonelela ngeekhalori ezingaphezulu ngaphandle kwezakhamzimba ezisemgangathweni.

I-Smoothies inokunceda ukunciphisa umzimba ukuba zikunceda ukugcina ukusilela kweekhalori. Nangona kunjalo, zinokuphakama kwiikhalori, ke kuya kufuneka ukhethe ezo ziya kulingana neemfuno zakho zekhalori zemihla ngemihla.

Iiresiphi ezinempilo ze smoothies

Ezona smoothies zinesondlo zisebenzisa ukutya okugcweleyo, ziqulathe iswekile encinci okanye zingenakongezwa, kwaye zibandakanya isixa esilinganiselweyo seecarbs, ifayibha, iproteni kunye namafutha asempilweni.

Ukuba ufuna ukuzama ukwenza i-smoothies ekhaya, nazi iindlela zokupheka ezimbini zokuba uqalise.

Ijinja eluhlaza smoothie

Izithako

• Iikomityi ezi-2 (56 iigrem) zesipinatshi somntwana esitsha
• Ibhanana enkulu evuthiweyo eyi-1, isikiwe kunye neqabaka
• 1 icephe (6 gram) yejinja entsha, ecoliweyo
• Iipunipoli ezi-2 (32 gram) zebhotela ye-alimondi engenashukela
• I-1/4 ye-avokhado encinci
• Iioyile ezi-4-6 (120-180 mL) zobisi lweamangile olungenaswekile
• I-1/2 indebe (i-125 gram) ye-yogurt ye-yogurt ephantsi okanye engabonakaliyo

Imiyalelo

Yongeza zonke izithako kwi-blender uze udibanise kude kube lula. Ukuba ityebile kakhulu, yongeza ubisi lweamangile.

Le recipe yenza malunga nee-ounces ezingama-20 (590 mL) kwaye ibonelele (,,,,,,,):

• Iikhalori: 513
• Amafutha: Iigrama ezingama-25
• Itotaliiikhabho Iigrama ezingama-56
• Ifayibha: Iigrama ezili-10
• Ushukela owongeziweyo: Iigrama ezi-6
• Iprotheni: Iigrama ezingama-21

I-berry beet beet smoothie

Izithako

• 1 indebe (197 gram) yamajikijolo aqingqiweyo afriziwe
• I-1/2 indebe (i-82 gram) yemango efriziwe
• Ikomityi ye-1/4 (34 iigrem) yeebhitile eziluhlaza, ezinqunqiweyo okanye ezigayiweyo
• Iipuniwe ezi-2 (iigram ezingama-20) zeentliziyo ze-hemp
• I-1/2 indebe (i-125 gram) yeoyile ephantsi yamaGrikhi
• Iioyile ezi-4-6 (120-180 mL) zamanzi ecoconut angenaswekile
• ukufinya incindi yelamuni entsha

Imiyalelo

Yongeza zonke izithako kwi-blender yakho uze udibanise kude kube lula. Ukuba uyayifuna iswiti encinci, sebenzisa i-yoghurt eswiti encinci okanye utshintshe amanzi ecoconut nge-100% yejusi yeziqhamo.

Le recipe yenza malunga nee-ounces ezingama-20 (590 mL) kwaye inikezela (,,,,,,):

• Iikhalori: 380
• Amafutha: Iigrama ezili-13
• Zizonke iikhabho Iigrama ezingama-52
• Ushukela owongeziweyo: 0 iigramu
• Ifayibha: 8 iigrem
• Iprotheni: 22 iigrem

Xa usenza i-smoothies ekhaya, jolisa ekubandakanyeni indibaniselwano ye-carbs, ifayibha, iprotein, kunye namafutha asempilweni.

Umgca wezantsi

I-Smoothies kukutya okuthandwayo kunye nokutya okulula kwaye kungafanelana nayo nayiphi na incasa okanye ukuthanda ukutya. Impilo yabo ixhomekeke ikakhulu kwizithako zabo.

Ezona smoothies zinesondlo zenziwa ngokutya okugcweleyo okufana neziqhamo, imifuno, iyogathi, kunye namafutha asempilweni, ngelixa ezo zineswekile ezininzi zongezekiyo azikho njengezinto ezinesondlo kwaye zinokuba negalelo kwiziphumo ezibi zezempilo ekuhambeni kwexesha.

I-Smoothies ephezulu kwi-protein kunye ne-fiber inokunceda nasekunciphiseni ubunzima ngokukugcina ugcwele.

Ukuba ukhangele indlela enobuchule yokunyusa iziqhamo zakho kunye nokutya kweveggie, ii-smoothies zisenokuba yindlela yokuhamba.