Umele ukuba ukhe wayibona, akunjalo? Abanye abantu basela isiselo esinemibala emihle kwiiglasi. Esi sithandwa kakhulu ngoku, ingakumbi ezidolophini. Sibiza esi 'Smoothie'. Xa usibona, sibonakala ngathi sisiselo esinempilo kakhulu. Kodwa yintoni kanye kanye le smoothie? Ngaba ezi zilungile emzimbeni? Ngaba kukho umahluko phakathi kokuyithenga evenkileni nokuyenza ekhaya? Namhlanje, siza kuthetha ngayo yonke into ngendlela elula.
Kalula nje, yintoni le Smoothie?
I-smoothie yinto elula kakhulu. Siyibiza ngokuba sisiselo esityebileyo esenziwe ngokudibanisa iziqhamo, imifuno, kunye nezinye izithako ezinesondlo kwaye sizixube kakuhle kwi-blender . Kufana nesiselo esityebileyo seziqhamo.
Ungazitshintsha izithako ukuze zihambelane nencasa yakho. Khawucinge nje, yintoni esidla ngokuyifaka kwi-smoothie?
- Isiqhamo: Nasiphi na isiqhamo esifana nemango, ibhanana, iavokhado, ipayinapile, istrawberry.
- Imifuno: Imifuno esempilweni (isipinatshi, imifuno eluhlaza, ikale), iminqathe, iibhithi, iikhukhamba, njl.njl.
- Amantongomane kunye nebhotolo yamantongomane: ii-almond, amantongomane, imbewu ye-chia, imbewu yeflakisi.
- Iziqholo: ijinja, isinamoni, i-turmeric, i-cocoa powder.
- Izithambisi zendalo: ubusi, iidethi.
- Izinto ezonyusa ukutyeba kunye nencasa: iyogathi, ubisi (ubisi olutsha okanye ubisi lwesoya), itofu.
Ukongeza, abanye abantu badibanisa nezinye izongezo zesondlo abazithathayo, ezifana nomgubo weproteni okanye i-spirulina . Oku kwenza kube lula ukuzithatha ezo zongezo.
Yintoni "iGreen Smoothie"?
Le yi-smoothie edumileyo kakhulu. Eyona nto ikhethekileyo koku kukongeza imifuno eluhlaza enezakhamzimba ezininzi (isipinatshi, ikale, igotukola, ibok choy). Abanye abantu bacinga ukuba inencasa ekrakra, kodwa ukongeza iziqhamo ezilungileyo kwenza incasa ilingane kakhulu.
Eyona nto ibalulekileyo kukuba ngokungafaniyo xa senza ijusi yeziqhamo, xa senza i-smoothie, i-fiber exabisekileyo kwiziqhamo nakwimifuno iyagcinwa. Le yenye yezona nzuzo zinkulu ze-smoothie.
I-smoothie inesondlo esingakanani ngokwenene?
Nantsi into ekufuneka siyiqonde: Ayizizo zonke ii-smoothie ezifanayo. Ixabiso lazo lesondlo lixhomekeke ngokupheleleyo kwinto oyongeza kuyo.
Khawucinge nje, i-smoothie eyenziwe ngobisi olupheleleyo inamafutha amaninzi kune-smoothie eyenziwe ngamanzi. Kwakhona, i-smoothie eyenziwe ngejusi yeziqhamo ineswekile eninzi kuneyo yenziwe ngobisi okanye ngamanzi.
Makhe sijonge indlela ezahluka ngayo izondlo phakathi kwee-smoothies ezininzi ezithengwa evenkileni kunye ne-smoothie elula eyenziwe ekhaya.
| Uhlobo lweSmoothie | Iikhalori | Iswekile (iigram) | Ifayibha (iigram) |
|---|---|---|---|
| I-smoothie yestrawberry ethengwa evenkileni (umz. iBaskin-Robbins) | 530 | 85g (malunga neitisipuni ezingama-21) | 2g |
| Ezinye iismoothies ezivela evenkileni (umz. iYoplait) | 120 | 20g (malunga neetispuni ezi-5) | 0g |
| I-Smoothie eluhlaza eyenziwe ekhaya (iSpinach, iBhanana, iApile) | 120 | 15g (iswekile yendalo) | 5g |
Ngaba ukhe waphawula umahluko? Ezinye ii-smoothies ezithengwa evenkileni zineswekile eninzi kakhulu. Ngoko ke ukuba uthenga i-smoothie evenkileni, kubaluleke kakhulu ukufunda ilebheli.
Eyona nto ingcono kukuyipheka ekhaya. Ngaleyo ndlela unokulinganisa izithako kwaye ulawule iswekile kunye neekhalori.
Zithini iingenelo zokusela ii-smoothies emzimbeni wethu?
Ukusela i-smoothie endaweni yokutya kunokuba neenzuzo ezininzi, kodwa kusoloko kuyinto entle ukuthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
1. Ungatya iziqhamo nemifuno emininzi
Ukuba ungumntu ongathandi ukutya iziqhamo nemifuno, ii-smoothies zisisombululo esihle. Iglasi enye ye-smoothie ingakunika isondlo seziqhamo nemifuno ezimbini okanye ezintathu ngosuku. Ukutya iziqhamo nemifuno eyaneleyo yonke imihla kunokunciphisa umngcipheko wezifo ezingapheliyo.
2. Fumana ifayibha engaphezulu
Ifayibha ibalulekile ekuhambiseni amathumbu ethu, ekuhambiseni amathumbu kakuhle, nasekuziveni sihluthi. Iismoothies zingumthombo omkhulu wefayibha, njengoko ziqulathe iziqhamo, imifuno, kunye namandongomane. Oku kunceda ukunciphisa umngcipheko wezifo ezifana nesifo seswekile kunye nesifo sentliziyo, kwaye kunceda ukulawula ubunzima.
3. Ingaqinisa amathambo
Imifuno eluhlaza (isipinatshi, ikale) kukutya okutyebileyo kwi-vitamin K. Uphando lufumanise ukuba i-vitamin K iyawomeleza amathambo kwaye inciphisa umngcipheko wokuqhekeka kwamathambo kunye nezifo ezifana ne-osteoporosis.
4. Ixhasa amajoni omzimba
Imifuno eluhlaza ityebile kwivithamini C. Ivithamini C sisondlo esinamandla esiqinisa amajoni ethu omzimba kwaye sincede ekulweni nosulelo.
5. Inganciphisa umngcipheko wezifo ezingapheliyo
Imifuno eluhlaza ityebile kwii-antioxidants. Ngamafutshane, ii-antioxidants zizinto ezisikhusela kwii-free radicals, ezonakalisa iiseli zomzimba wethu. Olu khuselo lunokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo sentliziyo kunye nomhlaza.
Izinto ekufuneka uzikhumbule xa usela ii-smoothies
Nangona ii-smoothies zinezibonelelo ezininzi, kukwakho nezinto ezimbalwa ekufuneka sizilumkele.
Iswekile ephezulu kunye namanqanaba aphezulu eswekile egazini
Le yeyona ngozi inkulu. Nokuba awuyongezi iswekile kwi-smoothie yakho eyenziwe ekhaya, iziqhamo zineswekile ngokwendalo. Ukongeza iziqhamo ezininzi kwi-smoothie kunokongeza iswekile eninzi emzimbeni wakho ngaxeshanye.
Ingakumbi ukuba unesifo esifana neDiabetes Mellitus, kufuneka ulumke kakhulu xa usela ii-smoothies. Kububulumko ukongeza ezinye iziqhamo ezineswekile encinci (njenge-avokhado) kunye nemifuno eluhlaza.
Ukutyeba kwakho
Ukuba usela i-smoothie ukuze wehlise umzimba, cinga kabini ngento oyongeza kuyo. Ukongeza kakhulu kuyo nayiphi na into, njengobisi olungenamafutha, iswekile, ubusi, okanye ibhotolo yamandongomane, kunokuguqula isiselo esinempilo sibe "yi-calorie bomb." Oku kunokukhokelela ekutyebeni okungafunekiyo. Kungcono ukusela i-smoothie endaweni yesidlo esiphambili kunokusela i-smoothie ukongeza kwisidlo .
Iingxaki ngamayeza athile
Imifuno eluhlaza iphezulu kwi-vitamin K. Ukuba uthatha amayeza okunciphisa igazi afana neWarfarin,Ukusela i-vitamin K eninzi kunokunciphisa ukusebenza kakuhle kwala mayeza. Ke ngoko, ukuba usela amayeza anjalo, qiniseka ukuba uthetha nogqirha wakho kwaye ufumane iingcebiso ngaphambi kokuba wongeze izinto ezifana nee-smoothies eziluhlaza ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Iismoothies ziyindlela entle yokufumana iziqhamo, imifuno, ifayibha kunye neevithamini ngokulula. Ismoothie enempilo ngakumbi xa yenziwe ekhaya yeyona ilungileyo.
- Iismoothies ezithengwa evenkileni zinokuba neswekile eninzi kunye neekhalori. Kubalulekile ukufunda ilebheli ngaphambi kokuba uthenge.
- Ukuba unesifo seswekile, kufuneka uqaphele ubungakanani beswekile yendalo kwiziqhamo.
- Ukuba usela i-smoothie yokunciphisa umzimba, kuphephe ukongeza izithako ezineekhalori eziphezulu (iswekile, ubusi, ubisi olungenamafutha). Kungcono ukuyisela endaweni yokutya.
- Ukuba usela amayeza okuthintela ukuqhekeka kwegazi, thetha nogqirha wakho ngaphambi kokuba usele i-smoothie enemifuno eluhlaza eninzi.
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