Yu go mɔs dɔn si, nɔto so? Sɔm pipul dɛn kin drink fayn fayn drink we gɛt kɔlɔ insay glas. Dis na tin we pipul dɛn lɛk naw, mɔ na siti dɛn. Wi de kol dis wan ‘Smoothie’. We yu si am, i tan lɛk se na drink we rili gɛt wɛlbɔdi . Bɔt wetin rili na dis smoothie? Yu tink se dɛn tin ya fayn fɔ di bɔdi? Yu tink se difrɛns de bitwin fɔ bay am na stɔ ɛn fɔ mek am na os? Tide, wi go tɔk bɔt ɔltin simpul wan.
Simply put, wetin na dis Smoothie?
Smoothie na tin we rili simpul. Wi kin kɔl am tik drink we dɛn mek bay we dɛn miks frut, vɛjitebul, ɛn ɔda tin dɛn we gɛt fayn fayn tin dɛn ɛn miks dɛn fayn fayn wan insay blɛnda . I tan lɛk tik tik frut drink.
Yu kin chenj di tin dɛn we yu de yuz fɔ mek di it fɔ fit wetin yu lɛk. Tink bɔt am, wetin wi kin put insay smok?
- Frut: Ɛni frut lɛk mango, banana, avokado, painapul, strawberry.
- Vejitebul: Grin we gɛt wɛlbɔdi (spinach, kɔla grɛn, kelɛ), karɔt, bit, kɔkumba, ɛn ɔda tin dɛn.
- Nat ɛn nat bɔta: amɔnd, pinat, chia sid, flaks sid.
- Spays: jinja, sinamɔn, tumara, kakao paoda.
- Natural switin: ɔni, dɛt.
- Tin dɛm we de mek di tik ɛn flawa bɔku: yogɔt, milk (fresh milk ɔ soya milk), tofu.
Apat frɔm dat, sɔm pipul dɛn kin miks bak wit ɔda tin dɛn we dɛn kin tek fɔ it, lɛk prɔtin paoda ɔ spirulina . Dis kin mek am izi fɔ tek dɛn supamakit dɛn de.
Wetin na "Green Smoothie"?
Dis na wan smoothie we pipul dɛn lɛk bad bad wan. Di spɛshal tin fɔ dis na fɔ ad grɛn vɛjitebul dɛn we gɛt bɔku tin fɔ it (spinach, kale, gotukola, bok choy). Sɔm pipul dɛn kin tink se i kin te, bɔt we dɛn ad sɔm gud frut dɛn, dat kin mek di teys rili balans.
Di tin we impɔtant pas ɔl na dat, nɔto lɛk we wi de mek frut jus, we wi de mek smoothie, di valyu fayv we de insay di frut ɛn vɛjitebul dɛn de kip. Dis na wan pan di big big bɛnifit dɛn we smoothie gɛt.
Aw smoothie rili gɛt fayn fayn tin dɛn fɔ it?
Na dis wi nid fɔ ɔndastand: Nɔto ɔl smoothie na di sem. Di nyutrishɔn valyu we i gɛt dipen ɔl pan wetin yu ad pan am.
Tink bɔt am, wan smoothie we dɛn mek wit ful-krim milk gɛt mɔ fat pas wan smoothie we dɛn mek wit wata. Dɔn bak, wan smoothie we dɛn mek wit frut jus gɛt bɔku mɔ shuga pas wan we dɛn mek wit milk ɔ wata.
Lɛ wi luk aw di it difrɛn bitwin sɔm pɔpul smok we dɛn kin bay na stɔ ɛn wan simpul smoothie we dɛn mek na os.
| Smoothie tayp we dɛn kin mek | Kalori dɛn we yu kin gɛt | Shuga (gram) . | Fayba (gram) . |
|---|---|---|---|
| Strawberry smoothie we dɛn bay na stɔ (e.g. Baskin-Robbins) | 530. Na di 530 | 85g (lɛk 21 ti spɔnj) | 2g |
| Ɔda smoothies frɔm di stoa (e.g. Yoplait) | 120. Na di 120 | 20g (lɛk 5 ti spɔnj) . | 0g |
| Grin Smoothie we dɛn mek na os (Spinach, Banana, Apɛl) | 120. Na di 120 | 15g (natural shuga) . | 5g we dɛn de yuz |
Yu dɔn notis di difrɛns? Sɔm smoothies we dɛn kin bay na stɔ gɛt bɔku bɔku shuga we nɔbɔdi nɔ go biliv. So if yu de bay smoothie na di stoa, i rili impɔtant fɔ rid di lɛbl.
Di bɛst tin na fɔ mek am na os. Da we de yu go ebul fɔ mɛzhɔ di tin dɛn we yu de yuz fɔ mek di it ɛn kɔntrol di shuga ɛn di kalori dɛn.
Wetin na di bɛnifit dɛn we wi kin gɛt we wi drink smoothie fɔ wi bɔdi?
If yu drink smoothie instead of it kin gɛt bɔku bɛnifit, bɔt i go fayn ɔltɛm fɔ tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it.
1. Yu kin it mɔ frut ɛn vɛjitebul
If yu na pɔsin we nɔ lɛk fɔ it frut ɛn vɛjitebul, smoothies na fayn sɔlvishɔn. Wan glas smoothie kin gi yu di nyutrishɔn fɔ tu ɔ tri savis fɔ frut ɛn vɛjitebul dɛn ɛvride. If yu it bɔku frut ɛn vɛjitebul ɛvride, dat kin mek yu nɔ gɛt sik dɛn we nɔ de mɛn.
2. Gɛt mɔ fayv
Fayba impɔtant fɔ mek wi gɛt bɔdi, fɔ mek wi bɔdi fayn, ɛn fɔ mek wi fil ful. Smɔdi na fayn fayn fayv, bikɔs i gɛt frut, vɛjitebul, ɛn nɛt. Dis kin ɛp fɔ ridyus di risk fɔ gɛt sik lɛk dayabitis ɛn at sik, ɛn ɛp fɔ kɔntrol di wet.
3. I kin mek bon dɛn strɔng
Grin vegjetabul (spinach, kale) na it we gɛt bɔku vaytamɛn K. Risach dɔn sho se vaytamɛn K de mek di bon dɛn strɔng ɛn i de ridyus di risk fɔ brok ɛn sik dɛn lɛk ɔstioporosis.
4. I de sɔpɔt di imyuniti
Grin vegjetabul gɛt bɔku vaytamɛn C. Vitamin C na pawaful tin we de mek wi imyun sistɛm strɔng ɛn ɛp fɔ fɛt infɛkshɔn.
5. I kin ridyus di risk fɔ gɛt sik dɛn we nɔ de mɛn
Grin vegjetabul gɛt bɔku tin dɛn we de mek pɔsin nɔ gɛt bɔdi. Fɔ tɔk am simpul wan, antiɔksidant na tin dɛn we de protɛkt wi frɔm fri radikal dɛn, we de pwɛl wi bɔdi in sɛl dɛn. Dis protɛkshɔn kin ridyus di risk fɔ gɛt sik dɛn we nɔ de mɛn lɛk at sik ɛn kansa.
Tin dɛn we yu fɔ mɛmba we yu de drink smoothie
Pan ɔl we smoothies gɛt bɔku bɛnifit, sɔm tin dɛn de bak we wi nid fɔ tek tɛm wit.
Di shuga we bɔku ɛn di blɔd shuga we bɔku
Dis na di big big risk. Ivin if yu nɔ ad shuga to yu smoothie we yu mek na os, frut kin gɛt shuga bay insɛf. If yu ad bɔku frut to smoothie, i kin ad bɔku shuga na yu bɔdi wan tɛm.
Ɛspɛshali if yu gɛt sik lɛk Dayabitis, yu nid fɔ tek tɛm bad bad wan we yu de drink smoothie. I fayn fɔ ad mɔ frut dɛn we nɔ gɛt bɔku shuga (lɛk avokado) ɛn grɛn vɛjitebul dɛn.
We yu de gɛt mɔ wet
If yu de drink smoothie fɔ lɛf fɔ it bɔku bɔku it, tink tumɔs bɔt wetin yu ad pan am. If yu ad tumɔs pan ɛnitin, lɛk skim milk, shuga, ɔni, ɔ pinat bɔta, i kin tɔn wan wɛlbɔdi drink to "kalori bɔm." Dis kin mek yu gɛt mɔ wet we yu nɔ bin want. I bɛtɛ fɔ drink smoothie instead of di men it pas fɔ drink smoothie apat frɔm wan it .
Prɔblɛm dɛn we de wit sɔm mɛrɛsin dɛn
Grin vegjetabul gɛt bɔku vaytamɛn K. If yu de tek tin dɛn we de mek yu blɔd tan lɛk Warfarin, ., If yu tek bɔku vaytamɛn K, dat kin mek dɛn mɛrɛsin dɛn de nɔ wok fayn. So if yu de tek dis kayn mɛrɛsin, mek shɔ se yu tɔk to yu dɔktɔ ɛn aks fɔ advays bifo yu ad tin dɛn lɛk grɛn smoothie to yu it.
Mɛsej we dɛn kin kɛr go na os
- Smɔdi na fayn we fɔ mek yu gɛt frut, vɛjitebul, fayv, ɛn vaytamɛn dɛn izi wan. Wan smoothie we spɛshal fɔ wɛlbɔdi we dɛn mek am na os na di bɛst.
- Smoothies we dɛn bay na stɔ kin gɛt bɔku shuga ɛn kalori. I impɔtant fɔ rid di lɛbl bifo yu bay.
- If yu gɛt dayabitis, yu fɔ tek tɛm wit di kayn natura l shuga we de insay frut.
- If yu de drink smoothie fɔ mek yu nɔ gɛt bɔku bɔku bɔdi, nɔ ad tin dɛn we gɛt bɔku kalori (shuga, ɔni, skim milk). I bɛtɛ fɔ drink am as tin fɔ tek ples fɔ it.
- If yu de tek mɛrɛsin fɔ mek blɔd nɔ klɔt, tɔk to yu dɔktɔ bifo yu drink smoothie we gɛt bɔku grɛn vɛjitebul.
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