Ɛbɛyɛ sɛ woahu, ɛnte saa? Nnipa binom nom anonne a ne kɔla yɛ fɛ a ɛwɔ ahwehwɛ mu. Eyi agye din kɛse mprempren, titiriw wɔ nkurow akɛse mu. Yɛfrɛ eyi sɛ 'Smoothie'. Sɛ wuhu a, ɛte sɛ nea ɛyɛ anonne a ahoɔden wom yiye. Nanso dɛn ankasa ne saa smoothie yi? So eyinom ye ma nipadua no? So nsonsonoe wɔ nea wobɛtɔ afi sotɔɔ mu ne nea wobɛyɛ wɔ fie no ntam? Ɛnnɛ, yɛbɛka biribiara ho asɛm wɔ ɔkwan a ɛnyɛ den so.
Sɛ yɛbɛka no tiawa a, dɛn ne Smoothie yi?
Smoothie yɛ ade a ɛnyɛ den koraa. Yɛfrɛ no anonne a ɛyɛ den a wɔde nnuaba, nhabannuru, ne nneɛma afoforo a ahoɔden wom bom na wɔde fra yiye wɔ blender mu . Ɛte sɛ nnuaba a ɛyɛ den a wɔnom.
Wubetumi asesa nneɛma a wode bɛyɛ aduan no ma ɛne w’anigye ahyia. Susuw ho hwɛ, dɛn na yɛtaa de hyɛ smoothie mu?
- Nnuaba: Nnuaba biara te sɛ mango, banana, avocado, ananse, strawberry.
- Nnuadewa: Nnuadewa a ahoɔden wom (spinach, collard greens, kale), karɔt, beets, kukuruku, ne nea ɛkeka ho.
- Nnuadewa ne nnuaba bɔta: almond, atoko, chia aba, flax aba.
- Nnuhwam: ginger, sinamon, turmeric, kokoo powder.
- Abɔde mu nneɛma a ɛma ɛyɛ dɛ: ɛwo, date.
- Nneɛma a ɛma ne kɛse ne ne dɛ yɛ kɛse: yogurt, nufusu (nufusu a wɔayɛ no foforo anaa soya nufusu), tofu.
Bio nso, nnipa binom nso fra aduannuru afoforo a wɔnom te sɛ protein powder anaa spirulina . Eyi ma ɛyɛ mmerɛw sɛ wobɛnom saa nnuru a wɔde ka aduan ho no.
Dɛn ne "Green Smoothie"?
Eyi yɛ smoothie a agye din yiye. Ade titiriw a ɛwɔ eyi mu ne nhabannuru a ɛyɛ ahabammono a ahoɔdennuru pii wom (akutu, kale, gotukola, bok choy) a wɔde ka ho. Nnipa binom susuw sɛ ɛyɛ dɛ yɛ nwononwono, nanso sɛ wɔde nnuaba pa bi ka ho a, ɛma dɛ no kari pɛ.
Nea ɛho hia sen biara ne sɛ ɛnte sɛ bere a yɛyɛ nnuaba mu nsu no, sɛ yɛyɛ smoothie a, nhama a ɛsom bo a ɛwɔ nnuaba ne nhabannuru mu no kɔ so tra hɔ. Eyi yɛ mfaso akɛse a ɛwɔ smoothie so no mu biako.
Sɛ smoothie yɛ aduannuru dɛn ankasa?
Nea ɛsɛ sɛ yɛte ase ni: Ɛnyɛ smoothie biara na ɛyɛ pɛ. Aduannuru a ɛwɔ mu no gyina nea wode bɛka ho no so koraa.
Susuw ho hwɛ, smoothie a wɔde nufusu a wɔde cream ayɛ no srade pii sen smoothie a wɔde nsu ayɛ. Afei nso, asikre pii wɔ smoothie a wɔde nnuaba nsu ayɛ no mu sen nea wɔde nufusu anaa nsu ayɛ.
Momma yɛnhwɛ sɛnea ɛsono aduannuru a ɛwɔ smoothie pii a agye din a wɔtɔ wɔ sotɔɔ mu ne smoothie a ɛnyɛ den a wɔyɛ wɔ fie no mu.
| Smoothie a wɔde yɛ nneɛma | Calories a ɛwɔ nipadua no mu | Asikre (gram) . | Fiber (gram) . |
|---|---|---|---|
| Strawberry smoothie a wɔtɔ wɔ sotɔɔ mu (e.g. Baskin-Robbins) . | 530 na ɛwɔ hɔ | 85g (bɛyɛ teaspoon 21) . | 2g na ɛyɛ |
| Smoothies afoforo a efi sotɔɔ no mu (e.g. Yoplait) . | 120 na ɛwɔ hɔ | 20g (bɛyɛ teaspoon 5) . | 0g na ɛyɛ |
| Green Smoothie a Wɔyɛ wɔ Fie (Spinach, Banana, Apple) . | 120 na ɛwɔ hɔ | 15g (abɔde mu asikre) . | 5g na ɛyɛ |
So woahyɛ nsonsonoe a ɛwɔ mu no nsow? Smoothie ahorow bi a wɔtɔ wɔ sotɔɔ mu no wɔ asikre dodow a ɛyɛ nwonwa. Enti sɛ woretɔ smoothie afi sotɔɔ mu a, ɛho hia yiye sɛ wokenkan nea wɔakyerɛw so.
Nea eye sen biara ne sɛ wobɛyɛ no wɔ fie. Saa kwan no so no wubetumi asusuw nneɛma a wɔde yɛ aduan no na woadi asikre ne calories no so.
Mfaso bɛn na ɛwɔ smoothies a yɛnom so ma yɛn nipadua?
Smoothie a wobɛnom sen sɛ wobɛnom no betumi anya mfaso pii, nanso ɛyɛ papa bere nyinaa sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu.
1. Wubetumi adi nnuaba ne nhabannuru pii
Sɛ woyɛ obi a w’ani nnye nnuaba ne nhabannuru a wubedi ho a, smoothies yɛ ano aduru pa. Smoothie kuruwa biako betumi ama woanya nnuaba ne nhabannuru abien anaa abiɛsa da biara. Sɛ wudi nnuaba ne nhabannuru a ɛdɔɔso da biara a, ebetumi atew asiane a ɛwɔ hɔ sɛ wubenya nyarewa a enni sabea so.
2. Nya fiber pii
Fiber ho hia ma yɛn dwensɔtwaa, yɛn dwensɔtwaa pa, ne sɛnea yɛbɛte nka sɛ yɛayɛ ma. Smoothies yɛ fiber fibea kɛse, efisɛ nnuaba, nhabannuru, ne nnuaba wɔ mu. Eyi boa ma asiane a ɛwɔ hɔ sɛ wobenya nyarewa te sɛ asikreyare ne komayare so tew, na ɛboa ma obi mu duru so.
3. Ebetumi ahyɛ nnompe den
Nnuadewa a ɛyɛ ahabammono (spinach, kale) yɛ aduan a vitamin K pii wom.Nhwehwɛmu ada no adi sɛ vitamin K hyɛ nnompe mu den na ɛtew asiane a ɛwɔ hɔ sɛ nnompe bɛpaapae ne nyarewa te sɛ nnompe mu yare so.
4. Ɛboa nipadua no mu tumi a ɛko tia nyarewa
Vitamin C pii wɔ nhabannuru a ɛyɛ ahabammono mu Vitamin C yɛ aduannuru a ano yɛ den a ɛhyɛ yɛn nipadua mu ahoɔden a ɛko tia nyarewa no mu den na ɛboa ma yɛko tia nyarewa.
5. Ebetumi atew asiane a ɛwɔ hɔ sɛ wobenya nyarewa a enni sabea so
Nneɛma a ɛko tia ɔyare mmoawa pii wɔ nhabannuru a ɛyɛ ahabammono mu. Sɛ yɛbɛka no tiawa a, nneɛma a ɛko tia ɔyare mmoawa yɛ nneɛma a ɛbɔ yɛn ho ban fi free radicals a ɛsɛe yɛn nipadua mu nkwammoaa ho. Saa ahobammɔ yi betumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa a enni sabea te sɛ komayare ne kokoram so.
Nneɛma a ɛsɛ sɛ wode sie w’adwenem bere a worenom smoothies no
Ɛwom sɛ mfaso pii wɔ smoothies so de, nanso nneɛma kakraa bi nso wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
Asikre a ɛdɔɔso ne asikre a ɛdɔɔso wɔ mogya mu
Eyi ne asiane kɛse. Sɛ woamfa asikre anhyɛ wo smoothie a woayɛ wɔ fie no mu mpo a, asikre wɔ nnuaba mu fi awosu mu. Sɛ wode nnuaba pii ka smoothie ho a, ebetumi de asikre pii ahyɛ wo nipadua mu prɛko pɛ.
Titiriw sɛ wowɔ tebea bi te sɛ Asikreyare a, ɛsɛ sɛ wohwɛ yiye kɛse bere a worenom smoothies no. Nyansa wom sɛ wode nnuaba a asikre nnim pii (te sɛ avocado) ne nhabannuru a ɛyɛ ahabammono bɛka ho.
Mu duru a ɛkɔ soro
Sɛ worenom smoothie na ama wo mu duru so atew a, susuw nea wode bɛka ho no ho mprenu. Sɛ wode biribiara te sɛ nufusu a wɔayam, asikre, ɛwo, anaa atoko bɔta ka ho dodo a, ebetumi ama anonne a ahoɔden wom adan “calorie ɔtopae.” Eyi betumi ama obi mu duru akɔ soro a wanhyɛ da. Ɛyɛ papa sɛ wobɛnom smoothie mmom sen sɛ wobɛnom smoothie de aka aduan ho .
Ɔhaw ahorow a ɛwɔ nnuru bi ho
Vitamin K pii wɔ nhabannuru a ɛyɛ ahabammono mu Sɛ worenom nnuru a ɛma mogya yɛ mmerɛw te sɛ Warfarin a, ., Vitamin K a wɔnom boro so no betumi atew saa nnuru no a etu mpɔn no so. Enti, sɛ worenom aduru a ɛte saa a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa na woahwehwɛ afotu ansa na wode nneɛma te sɛ green smoothies aka w’aduan ho.
Nkrasɛm a Wɔde Kɔ Fie
- Smoothies yɛ ɔkwan pa a ɛnyɛ den sɛ wubenya nnuaba, nhabannuru, fiber, ne vitamin ahorow. Smoothie a ɛma apɔwmuden titiriw bere a wɔayɛ wɔ fie no ne nea eye sen biara.
- Smoothie a wɔtɔ wɔ sotɔɔ mu betumi ayɛ nea asikre ne calories pii wom. Ɛho hia sɛ wokenkan nea wɔakyerɛw so no ansa na woatɔ.
- Sɛ wowɔ asikreyare a, ɛsɛ sɛ wohwɛ yiye wɔ abɔde mu asikre dodow a ɛwɔ nnuaba mu no ho.
- Sɛ worenom smoothie de atew wo mu duru so a, kwati sɛ wode nneɛma a ahoɔdennuru pii wom (asikre, ɛwo, nufusu a wɔayam) bɛka ho. Ɛyɛ papa sɛ wobɛnom sɛ ade a wode besi aduan ananmu.
- Sɛ worenom nnuru a ɛbɛma mogya antɔ wo mu a, wo ne wo duruyɛfo nkasa ansa na woanom smoothie a nhabannuru a ɛyɛ ahabammono pii wom.
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