Kumelwe ukuba uke wakubona, akunjalo? Abanye abantu baphuza isiphuzo esihle esinombala ogqamile ngezibuko. Lokhu sekuthandwa kakhulu manje, ikakhulukazi emadolobheni. Sibiza lokhu ngokuthi 'iSmoothie'. Uma usibona, kubonakala sengathi sisiphuzo esinempilo kakhulu. Kodwa siyini ngempela le smoothie? Ingabe lezi zilungele umzimba? Ingabe kukhona umehluko phakathi kokuyithenga esitolo nokuyenza ekhaya? Namuhla, sizoxoxa ngakho konke ngendlela elula.
Kalula nje, iyini le Smoothie?
I-smoothie ilula kakhulu. Siyibiza ngokuthi isiphuzo esijiyile esenziwe ngokuhlanganisa izithelo, imifino, nezinye izithako ezinempilo bese sizixuba kahle ku-blender . Kufana nesiphuzo sezithelo esijiyile.
Ungashintsha izithako ukuze zivumelane nokunambitheka kwakho. Cabanga ngakho, yini esivame ukuyifaka ku-smoothie?
- Izithelo: Noma yisiphi isithelo esifana nomango, ubhanana, ukwatapheya, uphayinaphu, isitrobheli.
- Imifino: Imifino enempilo (isipinashi, imifino ye-collard, i-kale), izaqathi, ama-beet, ukhukhamba, njll.
- Amantongomane namabhotela amantongomane: ama-alimondi, amantongomane, imbewu ye-chia, imbewu ye-flax.
- Izinongo: i-ginger, isinamoni, i-turmeric, i-cocoa powder.
- Izithako zemvelo: uju, amadethi.
- Izinto ezandisa ukujiya nokunambitheka: iyogathi, ubisi (ubisi olusha noma ubisi lwesoya), i-tofu.
Ngaphezu kwalokho, abanye abantu bahlanganisa nezinye izithako zokudla abazithathayo, njengempuphu yamaprotheni noma i-spirulina . Lokhu kwenza kube lula ukuthatha lezo zithako.
Iyini "i-Green Smoothie"?
Lesi yi-smoothie ethandwa kakhulu. Okukhethekile kwalokhu ukwengeza imifino eluhlaza enezakhamzimba eziningi (isipinashi, i-kale, i-gotukola, i-bok choy). Abanye abantu bacabanga ukuthi kunambitheka kabuhlungu, kodwa ukwengeza izithelo ezinhle kwenza ukunambitheka kube okulinganiselayo kakhulu.
Into ebaluleke kakhulu ukuthi ngokungafani nalapho senza ijusi yezithelo, lapho senza i-smoothie, i-fiber ebalulekile ezithelweni nasemifino iyagcinwa. Lena enye yezinzuzo ezinkulu ze-smoothie.
I-smoothie inomsoco kangakanani ngempela?
Nakhu okudingeka sikuqonde: Akuzona zonke izinongo ezifana ngazo. Inani lazo lokudla okunempilo lincike ngokuphelele kulokho okufakayo kuzo.
Cabanga ngakho, i-smoothie eyenziwe ngobisi olukhilimu oluphelele inamafutha amaningi kune-smoothie eyenziwe ngamanzi. Futhi, i-smoothie eyenziwe ngojusi wezithelo inoshukela omningi kakhulu kuneyenziwe ngobisi noma ngamanzi.
Ake sibheke ukuthi ukudla okunomsoco kuhluka kanjani phakathi kwama-smoothie amaningana athandwayo athengwa esitolo kanye ne-smoothie elula eyenziwe ekhaya.
| Uhlobo lwe-Smoothie | Amakhalori | Ushukela (amagremu) | I-fibre (amagremu) |
|---|---|---|---|
| I-smoothie ye-strawberry ethengwa esitolo (isb. i-Baskin-Robbins) | 530 | 85g (cishe amathisipuni angu-21) | 2g |
| Amanye ama-smoothie esitolo (isb. i-Yoplait) | 120 | 20g (cishe izipuni ezi-5) | 0g |
| I-Smoothie Eluhlaza Eyenziwe Ekhaya (Isipinashi, Ubhanana, I-Apula) | 120 | 15g (ushukela wemvelo) | 5g |
Uwubonile umehluko? Amanye ama-smoothie athengwa esitolo anoshukela omningi kakhulu. Ngakho-ke uma uthenga i-smoothie esitolo, kubaluleke kakhulu ukufunda ilebula.
Into engcono kakhulu ukuyenza ekhaya. Ngaleyo ndlela ungalinganisa izithako futhi ulawule ushukela nama-calories.
Yiziphi izinzuzo zokuphuza ama-smoothie emzimbeni wethu?
Ukuphuza i-smoothie esikhundleni sokudla kungaba nezinzuzo eziningana, kodwa kuhlale kungumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
1. Ungadla izithelo nemifino eminingi
Uma ungumuntu ongathandi ukudla izithelo nemifino, ama-smoothie ayisisombululo esihle kakhulu. Ingilazi eyodwa ye-smoothie ingakunikeza umsoco wezithelo nemifino emibili noma emithathu ngosuku. Ukudla izithelo nemifino eyanele nsuku zonke kunganciphisa ingozi yakho yezifo ezingamahlalakhona.
2. Thola i-fiber eyengeziwe
I-fibre ibalulekile ekuthuthweni kwethu, ekuthuthweni okuhle, nasekuzizweni usuthi. Ama-smoothie angumthombo omuhle we-fibre, njengoba aqukethe izithelo, imifino, namantongomane. Lokhu kusiza ukunciphisa ingozi yezifo ezifana nesifo sikashukela nesifo senhliziyo, futhi kusiza ukulawula isisindo.
3. Kungaqinisa amathambo
Imifino eluhlaza (isipinashi, i-kale) ukudla okucebile nge-vitamin K. Ucwaningo luthole ukuthi i-vitamin K iqinisa amathambo futhi inciphisa ingozi yokuqhekeka kwamathambo nezifo ezifana ne-osteoporosis.
4. Isekela amasosha omzimba
Imifino eluhlaza icebile ngevithamini C. Ivithamini C iyisakhi esinamandla esiqinisa amasosha omzimba wethu futhi sisize ekulweni nezifo.
5. Kunganciphisa ingozi yezifo ezingamahlalakhona
Imifino eluhlaza icebile ngama-antioxidants. Kalula nje, ama-antioxidants ayizinto ezisivikela kuma-free radicals, alimaza amangqamuzana emizimba yethu. Lokhu kuvikela kunganciphisa ingozi yezifo ezingamahlalakhona njengesifo senhliziyo nomdlavuza.
Izinto okufanele uzikhumbule uma uphuza ama-smoothie
Nakuba ama-smoothie enezinzuzo eziningi, kunezici ezimbalwa okudingeka siziqaphele.
Ushukela ophezulu kanye namazinga aphezulu kashukela egazini
Lena ingozi enkulu kunazo zonke. Ngisho noma ungafaki ushukela ku-smoothie yakho eyenziwe ekhaya, izithelo ziqukethe ushukela ngokwemvelo. Ukwengeza izithelo eziningi ku-smoothie kungangeza ushukela omningi emzimbeni wakho ngesikhathi esisodwa.
Ikakhulukazi uma unesifo esifana ne-Diabetes Mellitus, kudingeka uqaphele kakhulu lapho uphuza ama-smoothie. Kuwukuhlakanipha ukwengeza izithelo eziningi ezinoshukela ophansi (njenge-avokhado) kanye nemifino eluhlaza.
Ukwanda kwesisindo
Uma uphuza i-smoothie ukuze wehlise isisindo, cabanga kabili ngalokho okufakayo kuyo. Ukwengeza okuningi kakhulu, njengobisi olungenamafutha, ushukela, uju, noma ibhotela lamantongomane, kungashintsha isiphuzo esinempilo sibe "ibhomu lama-calorie." Lokhu kungaholela ekuzuzeni isisindo okungahlosiwe. Kungcono ukuphuza i-smoothie esikhundleni sokudla okuyinhloko kunokuphuza i-smoothie ngaphezu kokudla .
Izinkinga ngemithi ethile
Imifino eluhlaza igcwele uvithamini K. Uma uthatha imithi yokwehlisa igazi efana neWarfarin,Ukuthatha i-vitamin K eningi kakhulu kunganciphisa ukusebenza kwaleyo mithi. Ngakho-ke, uma uthatha imithi enjalo, qiniseka ukuthi ukhuluma nodokotela wakho futhi ucele iseluleko ngaphambi kokufaka izinto ezifana nama-smoothie aluhlaza ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Ama-smoothie ayindlela enhle yokuthola kalula izithelo, imifino, i-fiber, namavithamini. I-smoothie enempilo ikakhulukazi uma yenziwe ekhaya iyona engcono kakhulu.
- Ama-smoothie athengwa esitolo angaba noshukela omningi nama-calories amaningi. Kubalulekile ukufunda ilebula ngaphambi kokuthenga.
- Uma unesifo sikashukela, kufanele uqaphele inani likashukela wemvelo ezithelweni.
- Uma uphuza i-smoothie yokwehlisa isisindo, gwema ukufaka izithako ezinama-calories amaningi (ushukela, uju, ubisi olunamafutha amancane). Kungcono ukuyiphuza esikhundleni sokudla.
- Uma uthatha imithi yokuvimbela ukujiya kwegazi, khuluma nodokotela wakho ngaphambi kokuphuza i-smoothie eningi yemifino eluhlaza.
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