Ese koko Smoothies ni nziza? Reka tubimenye neza!

Ugomba kuba warabibonye, ​​sibyo? Hari abantu banywa ikinyobwa cyiza cy'amabara mu birahuri. Iki kinyobwa kirakunzwe cyane muri iki gihe, cyane cyane mu mijyi. Tucyita 'Smoothie'. Iyo ukibonye, ​​usa n'aho ari ikinyobwa cyiza cyane. Ariko se iyi smoothie ni iki? Ese ibi ni byiza ku mubiri? Ese hari itandukaniro riri hagati yo kuyigura mu iduka no kuyiteka mu rugo? Uyu munsi, tuzaganira kuri byose mu buryo bworoshye.

Mu magambo make, iyi Smoothie ni iki?

Smoothie ni ikintu cyoroshye cyane. Tuyita ikinyobwa kinini gikozwe mu kuvanga imbuto, imboga n'ibindi bintu bifite intungamubiri hanyuma ukabivanga neza muri blender . Ni nk'ikinyobwa kinini cy'imbuto.

Ushobora guhindura ibintu kugira ngo bijyane n'uburyohe bwawe. Tekereza nawe, ni iki dukunze gushyira muri smoothie?

• Imbuto: Imbuto iyo ari yo yose nka mango, igitoki, avoka, inanasi, sitrobere.
• Imboga: Imboga nziza (epinari, imboga zo mu bwoko bwa collard, kale), karoti, beterave, concombre, n'ibindi.
• Imbuto n'amavuta y'imbuto: amande, ubunyobwa, imbuto za chia, imbuto za flax.
• Ibirungo: tangawizi, sinamoni, turmeric, ifu ya kakao.
• Ibintu biryoshye bisanzwe: ubuki, amateke.
• Ibintu byongera ubugari n'uburyohe: yawurute, amata (amata mashya cyangwa amata ya soya), tofu.

Byongeye kandi, hari abantu bavanga n'izindi ntungamubiri bafata, nka poroteyine ifu cyangwa spirulina . Ibi bituma byoroha gufata izo ntungamubiri.

"Isosi y'icyatsi" ni iki?

Iyi ni smoothie ikunzwe cyane. Umwihariko wayo ni ukongeramo imboga z’icyatsi kibisi (epinari, kale, gotukola, bok choy). Hari abantu batekereza ko iryoshye, ariko kongeramo imbuto nziza bituma uburyohe bungana cyane.

Ese koko smoothie ifite intungamubiri zingana iki?

Dore icyo tugomba gusobanukirwa: Si buri smoothie imeze kimwe. Intungamubiri zayo zishingiye gusa ku byo wongeramo.

Tekereza kuri ibi, smoothie ikozwe mu mata yuzuye amavuta ifite ibinure byinshi kurusha smoothie ikozwe mu mazi. Nanone, smoothie ikozwe mu mutobe w'imbuto ifite isukari nyinshi kurusha ikozwe mu mata cyangwa amazi.

Reka turebe uburyo intungamubiri zitandukanye hagati ya smoothies nyinshi zigurwa mu maduka n'smoothie yoroshye ikorerwa mu rugo.

Ese wabonye itandukaniro? Hari ubwoko bumwe bw'ibinyobwa bigurwa mu maduka bifite isukari idasanzwe. Niba rero uguze ibinyobwa biryoshye mu iduka, ni ngombwa cyane gusoma icyapa cyabyo.

Ikintu cyiza ni ukuyikorera mu rugo. Muri ubwo buryo ushobora gupima ibikoresho no kugenzura isukari na karori.

Ni izihe nyungu zo kunywa smoothies ku mubiri wacu?

Kunywa smoothie aho kunywa ifunguro rimwe bishobora kugira akamaro kenshi, ariko ni byiza kubanza kuvugana na muganga mbere yo guhindura byinshi mu mirire yawe.

1. Ushobora kurya imbuto n'imboga nyinshi

Niba uri umuntu udakunda kurya imbuto n'imboga, smoothies ni igisubizo cyiza. Ikirahuri kimwe cya smoothie gishobora kuguha intungamubiri z'imbuto n'imboga ebyiri cyangwa eshatu ku munsi. Kurya imbuto n'imboga bihagije buri munsi bishobora kugabanya ibyago byo kurwara indwara zidakira.

2. Kura fibre nyinshi

Fibre ni ingenzi cyane mu kwituma mu nda, kwituma mu nda neza no kumva dushize. Ibiryo biryoshye ni isoko nziza ya fibre, kuko birimo imbuto, imboga n'imbuto z'ubunyobwa. Ibi bifasha kugabanya ibyago byo kurwara indwara nka diyabete n'indwara z'umutima, kandi bigafasha mu kugenzura ibiro.

3. Bishobora gukomeza amagufwa

Imboga z’icyatsi (epinari, kale) ni ibiryo bikungahaye kuri vitamine K. Ubushakashatsi bwagaragaje ko vitamine K ikomeza amagufwa kandi ikagabanya ibyago byo kuvunika no kurwara indwara nka osteoporosis.

4. Ifasha ubudahangarwa bw'umubiri

Imboga z’icyatsi zikungahaye kuri vitamine C. Vitamine C ni intungamubiri ikomeye ikomeza ubudahangarwa bw’umubiri wacu kandi igafasha kurwanya indwara.

5. Bishobora kugabanya ibyago byo kurwara indwara zidakira

Imboga z’icyatsi zikungahaye kuri antioxydants. Muri make, antioxydants ni ibintu biturinda radicals zidafite ubushobozi bwo kwisanzura, zangiza uturemangingo tw’umubiri wacu. Ubu burinzi bushobora kugabanya ibyago byo kurwara indwara zidakira nk’indwara z’umutima na kanseri.

Ibintu ugomba kuzirikana mugihe unywa smoothies

Nubwo smoothies zifite akamaro kenshi, hari n'ibintu bike tugomba kwitondera.

Isukari nyinshi n'isukari nyinshi mu maraso

Iyi ni yo ngaruka mbi cyane. Nubwo utongeyemo isukari kuri smoothie yawe yo mu rugo, imbuto ziba zirimo isukari mu buryo busanzwe. Kongeramo imbuto nyinshi kuri smoothie bishobora kongeramo isukari nyinshi mu mubiri wawe icyarimwe.

Kongera ibiro

Niba unywa smoothie kugira ngo ugabanye ibiro, tekereza kabiri ku byo wongeramo. Kongeramo byinshi mu byo unywa, nk'amata y'amavuta, isukari, ubuki, cyangwa amavuta y'ubunyobwa, bishobora guhindura ikinyobwa cyiza "karori bombe". Ibi bishobora gutuma umuntu yiyongera ibiro atabigambiriye. Ni byiza kunywa smoothie aho kunywa ifunguro ry'ingenzi kuruta kunywa smoothie hamwe n'ifunguro .

Ibibazo ku miti imwe n'imwe

Imboga z’icyatsi kibisi zirimo vitamine K nyinshi . Niba ufata imiti igabanya amaraso nka Warfarin,Gufata vitamine K nyinshi bishobora kugabanya ubushobozi bw'iyo miti. Kubwibyo, niba ufata iyo miti, menya neza ko wavuganye na muganga wawe kandi ugasaba inama mbere yo kongeramo ibintu nk'ibinyobwa by'icyatsi kibisi mu mirire yawe.