Unofanira kunge wakaona, handiti? Vamwe vanhu vanonwa chinwiwa chine ruvara rwakanaka mumagirazi. Ichi chave kufarirwa zvikuru ikozvino, kunyanya mumaguta. Tinochidana kuti 'Smoothie'. Kana ukachiona, chinoita sechinwiwa chine hutano . Asi chii chaizvo chinonzi smoothie iyi? Izvi zvakanaka kumuviri here? Pane musiyano here pakati pekuitenga muchitoro nekuigadzira kumba? Nhasi, tichataura nezvezvinhu zvese nenzira iri nyore.
Zvichitaurwa zviri nyore, chii chinonzi Smoothie iyi?
Smoothie chinhu chiri nyore kwazvo. Tinochidaidza kuti chinwiwa chakakora chinogadzirwa nekusanganisa michero, miriwo, nezvimwe zvinovaka muviri uye kusanganisa zvakanaka mublender . Zvakafanana nechinwiwa chakakora chemichero.
Unogona kuchinja zvinhu kuti zvienderane nezvinodiwa zvako. Funga nezvazvo, chii chatinowanzoisa mu smoothie?
- Muchero: Chero muchero wakaita semango, bhanana, avocado, chinanazi, sitrobheri.
- Muriwo: Muriwo une hutano (spinach, collard greens, kale), makarotsi, beet, magaka, nezvimwewo.
- Nzungu nemafuta emunzungu: maarumondi, nzungu, mhodzi dzechia, mhodzi dzeflax.
- Zvinonhuwira: ginger, sinamoni, turmeric, cocoa powder.
- Zvinotapira zvechisikigo: huchi, madate.
- Zvinhu zvinowedzera ukobvu uye kunaka: yogati, mukaka (mukaka mutsva kana mukaka wesoya), tofu.
Pamusoro pezvo, vamwe vanhu vanosanganisawo zvimwe zvinovaka muviri zvavanotora, zvakaita seprotein powder kana spirulina . Izvi zvinoita kuti zvive nyore kutora mishonga iyoyo.
Chii chinonzi "Green Smoothie"?
Iyi i smoothie inozivikanwa zvikuru. Chinhu chakakosha pairi kuwedzera miriwo yakasvibira ine zvinovaka muviri zvakawanda (spinach, kale, gotukola, bok choy). Vamwe vanhu vanofunga kuti inonaka inovava, asi kuwedzera mimwe michero yakanaka kunoita kuti kuravira kwacho kuve kwakaringana.
Chinhu chinonyanya kukosha ndechekuti kusiyana nepatinoita muto wemichero, patinogadzira smoothie, fiber inokosha iri mumichero nemiriwo inochengetedzwa. Ichi chimwe chezvakanakira zvikuru zvesmoothie.
Smoothie ine hutano hwakadini chaizvo?
Hezvino zvatinofanira kunzwisisa: Haasi ese masmoothie akafanana. Kuvaka muviri kwawo kunoenderana nezvaunowedzera paari.
Funga nezvazvo, smoothie yakagadzirwa nemukaka une kirimu yakakwana ine mafuta akawanda kupfuura smoothie yakagadzirwa nemvura. Zvakare, smoothie yakagadzirwa nemuto wemichero ine shuga yakawanda kupfuura yakagadzirwa nemukaka kana mvura.
Ngationei kuti zvinovaka muviri zvakasiyana sei pakati pema smoothies akawanda anozivikanwa anotengwa muchitoro ne smoothie iri nyore inogadzirwa kumba.
| Rudzi rweSmoothie | Macalorie | Shuga (magiramu) | Faibha (magiramu) |
|---|---|---|---|
| Smoothie yestrawberry inotengwa muchitoro (semuenzaniso Baskin-Robbins) | 530 | 85g (zvipunu zvinenge makumi maviri nerimwe) | 2g |
| Mamwe masmoothies anobva kuchitoro (semuenzaniso Yoplait) | 120 | 20g (anenge matisipuni mashanu) | 0g |
| Smoothie yeGreen yakagadzirwa kumba (Sipinachi, Bhanana, Apuro) | 120 | 15g (shuga yechisikigo) | 5g |
Waona musiyano here? Mamwe masmoothies anotengwa muchitoro ane shuga yakawanda. Saka kana uri kutenga smoothie muchitoro, zvakakosha kuti uverenge zviri pachinyorwa.
Chinhu chakanakisa ndechekubika kumba. Nenzira iyi unogona kuyera zvinoshandiswa uye kudzora shuga nemacalorie.
Ndezvipi zvakanakira kunwa smoothies mumuviri wedu?
Kunwa smoothie panzvimbo pekudya kunogona kuva nemabhenefiti akawanda, asi nguva dzose zvakanaka kutaura nachiremba wako usati waita chero shanduko huru pakudya kwako.
1. Unogona kudya michero nemiriwo yakawanda
Kana uri munhu asingade kudya michero nemiriwo, masmoothies ndiwo mushonga wakanaka. Girazi rimwe chete resmoothie rinogona kukupa zvinovaka muviri zvezvikamu zviviri kana zvitatu zvemichero nemiriwo pazuva. Kudya michero nemiriwo yakakwana zuva rega rega kunogona kuderedza njodzi yako yezvirwere zvisingaperi.
2. Wana faibha yakawanda
Fiber inokosha pakuita kuti tiite zvemukati medu, tiite zvemukati medu zvakanaka, uye tinzwe takaguta. Zvinwiwa zvine fiber yakawanda, sezvo zvine michero, miriwo, nenzungu. Izvi zvinobatsira kuderedza njodzi yezvirwere zvakaita sechirwere cheshuga nechirwere chemwoyo, uye zvinobatsira kudzora huremu.
3. Inogona kusimbisa mapfupa
Muriwo wegirini (spinach, kale) chikafu chine vhitamini K yakawanda. Tsvagiridzo yakawana kuti vhitamini K inosimbisa mapfupa uye inoderedza njodzi yekutyoka nezvirwere zvakaita se osteoporosis.
4. Inotsigira dziviriro yemuviri
Muriwo wegirini wakapfuma muvhitamini C. Vhitamini C chinhu chine simba chinosimbisa masoja emuviri uye chinobatsira kurwisa hutachiona.
5. Inogona kuderedza njodzi yezvirwere zvisingaperi
Muriwo wegirini wakapfuma mu antioxidants. Zvichitaurwa zviri nyore, antioxidants zvinhu zvinotidzivirira kubva ku free radicals, izvo zvinokuvadza masero emuviri wedu. Dziviriro iyi inogona kuderedza njodzi yezvirwere zvisingaperi zvakaita sechirwere chemwoyo nekenza.
Zvinhu zvekurangarira kana uchinwa smoothies
Kunyangwe masmoothie aine mabhenefiti akawanda, kunewo zvimwe zvinhu zvatinofanira kungwarira.
Shuga yakakwira uye shuga yakakwira muropa
Iyi ndiyo njodzi huru. Kunyangwe ukasawedzera shuga kusmoothie yako yakagadzirwa kumba, muchero une shuga. Kuwedzera michero yakawanda kusmoothie kunogona kuwedzera shuga yakawanda mumuviri wako panguva imwe chete.
Kunyanya kana uine chirwere chakadai seDiabetes Mellitus, unofanira kungwarira zvikuru paunenge uchinwa masmoothies. Zvakanaka kuwedzera mimwe michero isina shuga yakawanda (senge avocado) nemiriwo mitema.
Kuwedzera huremu
Kana uri kunwa smoothie kuti uderedze uremu, funga kaviri nezvezvaunowedzera pairi. Kuwedzera zvakawanda, zvakaita semukaka usina mafuta, shuga, huchi, kana peanut butter, kunogona kushandura chinwiwa chine hutano kuita "calorie bomb." Izvi zvinogona kutungamira mukuwedzera uremu usingazive. Zviri nani kunwa smoothie pane kudya kukuru pane kunwa smoothie pamwe chete nekudya .
Matambudziko nemimwe mishonga
Muriwo wegirini une vhitamini K yakawanda . Kana uchitora mishonga inobvisa ropa rakanyanya seWarfarin,Kutora vhitamini K yakawandisa kunogona kuderedza kushanda kwemishonga iyoyo. Saka, kana uri kutora mushonga wakadaro, iva nechokwadi chekutaura nachiremba wako uye kutsvaga mazano usati wawedzera zvinhu zvakaita sema green smoothies pakudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Masmoothies inzira yakanaka yekuwana michero, miriwo, fiber, uye mavhitamini zviri nyore. Smoothie ine hutano zvakanyanya kana yakagadzirwa kumba ndiyo yakanakisisa.
- Masmoothies anotengwa muchitoro anogona kunge aine shuga yakawanda uye macalorie akawanda. Zvakakosha kuverenga zviri papepa usati watenga.
- Kana uine chirwere cheshuga, unofanira kungwarira huwandu hweshuga yechisikigo mumichero.
- Kana uri kunwa smoothie yekuderedza uremu, usawedzera zvinhu zvine macalorie akawanda (shuga, huchi, mukaka usina mafuta akawanda). Zvakanaka kuinwa sechikafu chinotsiva chikafu.
- Kana uri kutora mushonga wekudzivirira kuumbwa kweropa, taura nachiremba wako usati wanwa smoothie ine miriwo mitema yakawanda.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga