Uyenza njani i-Muscle-Building Smoothie vs. i-Weight Loss Smoothie

Umxholo

• Ismoothie yokwakha izihlunu
• I-Blueberry Spinach Protein Smoothie
• Ukwehla kwesisindo Smoothie
• Ibhanana yeCherry yePeanut Butter Smoothie
• Uphengululo lwe

Ukwenza i-smoothie yakho kunokubonakala kulula, kodwa kunokuba nzima; ukongeza kakhulu isithako esisempilweni okanye ukongeza izithako ozenzayo cinga zisempilweni kodwa eneneni azikho zinokukhokelela kumthamo wekhalori okanye umlinganiselo odityanisiweyo omkhulu. (Funda kwakhona: Uyakha njani iSmoothie egqibeleleyo ngalo lonke ixesha)

I-Smoothies kufuneka iwele malunga ne-150 ukuya kwi-250 yeekhalori ze-snack kunye ne-400 yokutya. Kuya kufuneka usebenzise izithako ezinegalelo kwizakhamzimba wakho ukuze uhlale usempilweni kwaye uhlangabeze iinjongo zakho, hayi ukongeza iikhalori ezingenanto, njengeejusi zeziqhamo okanye i-sorbet. Ezinye ii<em>smoothies zinokutyeba ngokukhawuleza ii<em>calories—ukuya kuthi ga kwi-1,000 lee<em>calories kwisiselo esinye!

Apha, ii-smoothies ezimbini ongayenza ekhaya ezinokunceda ekunciphiseni ubunzima okanye ukwakhiwa kwemisipha-nokuba yintoni injongo yakho. (Kwaye, iingcebiso malunga nendlela yokuziguqula okanye uzenzele ezakho i-smoothies ezisempilweni.)

Ismoothie yokwakha izihlunu

Ukwenza i-smoothie yokwakha izihlunu, jolisa kwi-40: 30: 30 ye-macros, iipesenti ezingama-40 ze-carbs, iipesenti ezingama-30 zamafutha, kunye neepesenti ezingama-30 zeprotheyini. (Udidekile malunga neemacros? Esi sikhokelo sokubala ii-macros zakho ziya kunceda.)

I-30 grams yeprotheyini kule smoothie inceda ukwakha ubunzima bemisipha. (I-FYI, nantsi iprotheyini ekufuneka uyitya ngemini.) IiCarbs ngohlobo lweenkozo, iziqhamo, kunye nemifuno nazo zidlala indima ebalulekileyo kwinkqubo yokwakha izihlunu kunye nokugcina umzimba wakho wondlekile ngezakha mzimba ezifunekayo.

Le smoothie, ngokukodwa, inika amaqela okutya amane: imifuno, iziqhamo, ubisi kunye neprotheni. Ubisi kunye neprotein powder zinika uninzi lweprotein ngelixa iiblueberries, ubisi, isipinatshi, kunye nesiraphu yemephu zinegalelo kwiicarbs. Ibhotolo kajongilanga yongeza zombini iiprotein kunye namafutha, anokukunceda uzive ugcwele. Isipinatshi songeza iivithamini ezininzi kubandakanya ii-antioxidants A kunye no-C, ngelixa ubisi lukwabonelela nge-calcium eyakha izakhamzimba kunye nevithamin D (ekwangazityiyo izondlo kuninzi lwabantu baseMelika).

I-Blueberry Spinach Protein Smoothie

• 1 indebe enqunqiweyo ispinatshi somntwana
• 1 indebe entsha okanye efriziwe kunye ne-blueberries
• 3/4 ikomityi yamafutha aphantsi (1%) yobisi
• 1/4 indebe ye-whey protein powder (efana ne-Bob's Red Mill)
• I-1 tsp I-100-ipesenti ye-maple isiraphu
• 1 ibhotela kajongilanga

Isondlo: Iikhalori ezingama-384, ii-carg ezingama-43g, amafutha ali-12g, iiproteni ezingama-26g

Nazi ezinye iindlela zokwenza le smoothie ibe yeyakho kwaye uyenze ibe yeyakho:

• Khetha ubisi olungenamafutha ukuze unciphise amafutha ahluthayo angeyomfuneko kunye neekhalori. (Iprotheyini, i-calcium, ivithamin D, kunye nezinye izondlo ziyafana ne-1% yobisi.)
• Sebenzisa iiblueberries zasendle ezinqabileyo ezimnandi kunentlobo zeblueberries ezintsha kwaye usike isiraphu yemephu ngokupheleleyo.
• Tshintsha amaqunube kwiqunube ekhenkcezisiweyo, ngaphandle kweswekile eyongeziweyo. (Jonga ukuba ekuphela kwesithako esidweliswe kwi "strawberries.")
• Ukutshintsha ibhotolo ye-sunflower ibhotela yamandongomane, okanye enye ibhotolo yebhotolo oyikhethile.

Ukwehla kwesisindo Smoothie

Ukunciphisa i-smoothie, jolisa kwi-45: 25: 30 ye-macros, iipesenti ezingama-45 ze-carbs, iipesenti ezingama-25 zamafutha kunye neeprotheyini ezingama-30.

Le smoothie inomlinganiselo ofanayo weprotheyini njenge-smoothie yokwakha izihlunu, enceda ukugcina ubunzima bemisipha. Nangona kunjalo, umxholo wamafutha uphantsi kancinci, ngelixa i-fiber-ezaliswe yi-fiber ingakunceda uhlale unelisekile kwaye ikubambe kude kube kukutya kwakho okulandelayo okunempilo.

Ikwabonelela ngamaqela amathathu okutya: iziqhamo, ubisi, kunye neprotein. Iitsheri zilungile kunye neebhanana, kwaye zombini iziqhamo ziyancedisana. Iitsheri zibonelela ngee-antioxidant iivithamini A kunye no-C, kwaye ziphezulu kwii-anthocyanins kunye nequercetin, ii-antioxidants ezimbini zokulwa nokudumba. Iibhanana zingumthombo ogqwesileyo we potassium, ifayibha, ivithamini B6, kunye novithamini C. Ubisi, ubisi, kunye neyogathi zibonelela ngezondlo ezisithoba ezibalulekileyo kubandakanya iprotheyini, ikhalsiyam, kunye nevithamin D. Ngazo zonke ezi zinto ziphambili, wondla umzimba wakho ngelixa uhlala kwizahlulo eziphilileyo.

Ibhanana yeCherry yePeanut Butter Smoothie

• Ibhanana enye ephakathi
• 1/2 ikomityi ekhenkcezisiweyo efakwe icheri eswiti
• 1/2 indebe nonfat plain yoghurt yesiGrike
• I-1/2 indebe ye-nonfat yobisi
• I-3 tbsp whey protein yomgubo (ndisebenzise iBob's Red Mill)
• 1 tbsp smoothie yamandongomane
• 1/2 tsp i-vanilla extract

Isondlo: 394 calories, 48g carbs, 10g fat, 28g protein

I-swaps ezimbalwa ezilula onokuzenza kule smoothie:

• Ukutshintsha ibhanana ngekomityi enye yamajikijolo owathandayo aqanduselweyo. (Iya kunciphisa kancinci kwiswekile yendalo.)
• Ukutshintsha ibhotolo yamandongomane yebhotolo yeamangile, okanye ibhotolo yebhotolo oyithandayo.
• Yongeza i-1 tsp yeflakisi okanye imbewu ye-chia yokunyusa kancinci kumanqatha.
• Ukutshintsha ubisi olungafakwanga ubisi kubisi lwe-soy, olunezithako ezifanayo zezondlo kubisi lwenkomo (ngokungafaniyo nezinye iziselo ezizezinye).

Uphengululo lwe