Ànya kpɔe, alo? Ame aɖewo noa aha dzeani aɖe si le amadede vovovowo me le kplu me. Esia xɔ ŋkɔ ŋutɔ fifia, vevietɔ le dugãwo me. Míeyɔa esia be ‘Smoothie’. Ne èkpɔe la, edzena abe aha si naa lãmesẽ ŋutɔ ene. Gake nuka tututue nye smoothie sia? Ðe esiawo nyo na ŋutilãa? Ðe vovototo le eƒle le fiase me kple ewɔwɔ le aƒeme domea? Egbea, míaƒo nu tso nusianu ŋu le mɔ bɔbɔe aɖe nu.
Kpuie ko la, nukae nye Smoothie sia?
Smoothie nye nu bɔbɔe aɖe ŋutɔ. Míeyɔa esia be aha ʋeʋĩ si wowɔna to atikutsetsewo, amagbewo, kple nunyiame bubuwo tsakatsaka kple wo tsakatsaka nyuie le blender me . Ele abe atikutsetse ʋeʋĩ aɖe ƒe nunono ene.
Àte ŋu atrɔ nusiwo wotsɔ wɔe wòasɔ ɖe wò vivisese nu. Bu eŋu kpɔ, nukae míetsɔna dea smoothie me zi geɖe?
- Atikutsetse: Atikutsetse ɖesiaɖe abe mango, akɔɖu, avocado, ananas, strawberry ene.
- Amagbewo: Amagbe siwo naa lãmesẽ (aŋanyi, kɔla, kale), karɔt, beet, aŋanyi, kple bubuawo.
- Akɔɖu kple atikutsetse bɔta: almond, atikutsetse, chia nuku, flax nuku.
- Nu ʋeʋĩwo: ginger, cinnamon, turmeric, kokoo-mi.
- Dzɔdzɔme vividoɖeameŋunuwo: anyitsi, dati.
- Nusiwo dzia eƒe ʋeʋẽ kple vivi ɖe edzi: yogurt, notsi (notsi yeye alo soya-notsi), tofu.
Tsɔ kpe ɖe eŋu la, ame aɖewo hã tsakaa nunyiame bubu siwo wozãna, abe protein-mi alo spirulina ene, me. Esia wɔnɛ be wònɔa bɔbɔe be woano kpeɖeŋutɔ mawo.
Nukae nye "Green Smoothie"?
Esia nye smoothie si ame geɖe lɔ̃a ɖuɖu ŋutɔ. Esia ƒe nu tɔxɛe nye amagbe dama siwo me nunyiame geɖe le (aŋanyi, kale, gotukola, bok choy) tsɔtsɔ kpe ɖe eŋu. Ame aɖewo susuna be evivina, gake ne wotsɔ atikutsetse nyui aɖewo kpe ɖe eŋu la, ena vivia da sɔ ŋutɔ.
Nu vevitɔe nye be to vovo na ne míewɔ atikutsetse me tsi la, ne míewɔa smoothie la, ka xɔasi si le atikutsetse kple amagbeawo me la nɔa anyi. Esia nye viɖe gãtɔ kekeake siwo le smoothie ŋu la dometɔ ɖeka.
Aleke gbegbee nunyiame le smoothie me ŋutɔŋutɔ?
Nusi gɔme wòle be míase enye si: Menye smoothie ɖesiaɖee sɔ o. Eƒe nunyiame nɔ te ɖe nusiwo nàtsɔ akpe ɖe eŋu dzi bliboe.
Bu eŋu kpɔ be ami sɔ gbɔ ɖe smoothie si wotsɔ notsi si me wode kreme blibo wɔe me wu smoothie si wotsɔ tsi wɔe. Azɔ hã, sukli sɔ gbɔ ɖe smoothie si wotsɔ atikutsetse me tsi wɔe me wu esi wotsɔ notsi alo tsi wɔe.
Mina míalé ŋku ɖe alesi nunyiame si le eme to vovoe le smoothie xɔŋkɔ geɖe siwo woƒlena le fiasewo me kple smoothie bɔbɔe si wowɔ le aƒeme dome ŋu.
| Smoothie ƒomevi aɖe | Calorie siwo le lãme na ame | Sukli (gram) . | Fibre (gram) . |
|---|---|---|---|
| Strawberry smoothie si woƒle le fiase me (e.g. Baskin-Robbins) . | 530. Ƒe 530 | 85g (anɔ abe teaspoon 21 ene) . | 2g |
| Smoothie bubu siwo tso fiasea me (e.g. Yoplait) . | 120. Ƒe 120 | 20g (anɔ abe teaspoon 5 ene) . | 0g |
| Smoothie dama si woɖa le aƒeme (Spinach, Banana, Apple) . | 120. Ƒe 120 | 15g (dzɔdzɔme sukli) . | 5g |
Ède dzesi vovototo si le wo domea? Sukli agbɔsɔsɔme si mebɔ o le smoothie siwo woƒlena le fiasewo me dometɔ aɖewo me. Eyata ne èle smoothie ƒlem le fiasea me la, ele vevie ŋutɔ be nàxlẽ nusi woŋlɔ ɖe edzi.
Nu nyuitɔ kekeakee nye be nàwɔe le aƒeme. To mɔ sia dzi la, àte ŋu adzidze nusiwo wotsɔ wɔe eye nàɖu sukli kple nuɖuɖumeŋusẽ dzi.
Viɖe kawoe le smoothie nono me na míaƒe ŋutilã?
Viɖe geɖe ate ŋu anɔ smoothie nono ɖe nuɖuɖu teƒe, gake anyo ɣesiaɣi be nàƒo nu kple wò ɖɔkta hafi awɔ tɔtrɔ gã aɖeke le wò nuɖuɖu ŋu.
1. Àte ŋu aɖu atikutsetse kple amagbe geɖe wu
Ne ènye amesi melɔ̃a atikutsetse kple amagbewo ɖuɖu o la, ke smoothie nye egbɔkpɔnu nyui aɖe. Smoothie kplu ɖeka ate ŋu ana nàkpɔ nunyiame si nye atikutsetse kple amagbe eve alo etɔ̃ gbesiagbe. Atikutsetse kple amagbe siwo sɔ ɖuɖu gbesiagbe ate ŋu aɖe dɔléle siwo nɔa anyi didi ƒe afɔkua dzi akpɔtɔ.
2. Na fibre geɖe nasu asiwò
Fiber hiã vevie na míaƒe dɔgbo ƒe ʋuʋu, dɔgbo ƒe ʋuʋu nyuie, kple sese le mía ɖokui me be míeɖi ƒo. Smoothie nye fibre dzɔtsoƒe gã aɖe, elabena atikutsetsewo, amagbewo, kple nukuwo le wo me. Esia kpena ɖe ame ŋu be dɔlélewo abe suklidɔ kple dzidɔ ene ƒe afɔkua dzi ɖena kpɔtɔna, eye wòkpena ɖe ame ŋu be wòaɖu kpekpeme dzi.
3. Ate ŋu ado ŋusẽ ƒuwo
Amagbe damawo (spinach, kale) nye nuɖuɖu si me vitamin K sɔ gbɔ ɖo.Numekukuwo ɖee fia be vitamin K doa ŋusẽ ƒuwo eye wòɖea ƒuwo ƒe gbagbã kple dɔlélewo abe ƒumeŋuɖui ene ƒe afɔkua dzi kpɔtɔna.
4. Edoa alɔ dɔlélenutsiŋutete
Vitamin C sɔ gbɔ ɖe amagbe damawo me.Vitamin C nye nunyiame sẽŋu aɖe si doa ŋusẽ míaƒe dɔlélenutsiŋutete eye wòkpena ɖe mía ŋu míewɔa avu kple dɔlékuiwo.
5. Ate ŋu aɖe dɔléle siwo nɔa anyi didi ƒe afɔkua dzi akpɔtɔ
Atike siwo tsia dzoxɔxɔ nu sɔ gbɔ ɖe amagbe damawo me. Kpuie ko la, antioxidants nye nusiwo kpɔa mía ta tso free radicals, siwo gblẽa nu le míaƒe ŋutilã ƒe lãmenugbagbeviwo ŋu la si me. Ametakpɔkpɔ sia ate ŋu aɖe dɔléle siwo nɔa anyi didi abe dzidɔ kple kansa ene ƒe afɔkua dzi akpɔtɔ.
Nusiwo wòle be wòanɔ susu me na wò ne èle smoothie nom
Togbɔ be viɖe geɖe le smoothie ŋu hã la, akpa ʋɛ aɖewo hã li siwo ŋu wòle be míaɖɔ ŋu ɖo.
Sukli si sɔ gbɔ ɖe lãme na ame kple sukli si sɔ gbɔ ɖe ʋu me
Esiae nye afɔku gãtɔ kekeake. Ne mètsɔ sukli kpe ɖe wò aƒeme smoothie ŋu o hã la, sukli le atikutsetsewo me le dzɔdzɔme nu. Ne ètsɔ atikutsetse geɖe de smoothie me la, ate ŋu atsɔ sukli geɖe akpe ɖe wò ŋutilã ŋu zi ɖeka.
Vevietɔ ne dɔléle aɖe abe Suklidɔ ene le ŋuwò la, ele be nàɖɔ ŋu ɖo ŋutɔ ne èle smoothie nom. Nunya le eme be nàtsɔ atikutsetse siwo me sukli mesɔ gbɔ ɖo o (abe avocado ene) kple amagbe damawo akpe ɖe eŋu.
Kpekpeme ƒe dzidziɖedzi
Ne èle smoothie nom be yeaɖe yeƒe lolo dzi akpɔtɔ la, bu nusi nàtsɔ akpe ɖe eŋu ŋu zi eve. Nusianu, abe notsi si me wode amii, sukli, anyitsi, alo atikutsetsebolo ene, tsɔtsɔ kpe ɖe eŋu fũ ate ŋu atrɔ aha si naa lãmesẽ wòazu “calorie bɔmb.” Esia ate ŋu ana ame nalolo le manyamanya me. Enyo wu be nàno smoothie ɖe nuɖuɖu vevitɔ teƒe tsɔ wu be nàno smoothie tsɔ kpe ɖe nuɖuɖu ŋu .
Kuxi siwo le atike aɖewo ŋu
Vitamin K sɔ gbɔ ɖe amagbe damawo me. Ne èle ʋumenugbagbeviɣitikewo abe Warfarin ene nom la, ., Vitamin K nono fũ ate ŋu aɖe atike mawo ƒe dɔwɔwɔ dzi akpɔtɔ. Eyata ne èle atike sia tɔgbe zãm la, kpɔ egbɔ be yeƒo nu kple yeƒe ɖɔkta eye yeadi aɖaŋuɖoɖo hafi nàtsɔ nuwo abe green smoothies ene akpe ɖe wò nuɖuɖu ŋu.
Gbedasi si Wotsɔ Yi Aƒeme
- Smoothie nye mɔ nyui aɖe si dzi nàto akpɔ atikutsetsewo, amagbewo, fibre, kple vitaminwo bɔbɔe. Smoothie si naa lãmesẽ vevietɔ ne wowɔe le aƒeme ye nye nyuitɔ kekeake.
- Sukli kple nuɖuɖumeŋusẽ ate ŋu anɔ smoothie siwo woƒlena le fiasewo me la me fũ. Ele vevie be nàxlẽ nusi woŋlɔ ɖe edzi hafi aƒlee.
- Ne suklidɔ le ŋuwò la, ele be nàɖɔ ŋu ɖo le dzɔdzɔmesukli agbɔsɔsɔme si le atikutsetsewo me ŋu.
- Ne èle smoothie nom be yeaɖe yeƒe lolo dzi akpɔtɔ la, ƒo asa na nusiwo me nunyiame sɔ gbɔ ɖo (sukli, anyitsi, notsi si me wode amii) dede eme. Anyo wu be nànoe abe nuɖuɖu teƒe ene.
- Ne èle atikewo nom be ʋu nagaxe o la, ƒo nu kple wò ɖɔkta hafi nàno smoothie si me amagbe damawo sɔ gbɔ ɖo.
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