Ingabe ama-Smoothies akulungele?

-Delile

• Yini ama-smoothies?
• Izithako ezivamile
• Izinhlobo
• Izinzuzo zezempilo ezingaba khona
• Kungasiza ukukhulisa ukudla nezithelo
• Kwangathi ukusekelwa kukhuphuke ukusetshenziswa kwe-fiber
• Ezinye izinhlobo ziqukethe inqwaba kashukela owengeziwe
• Ingabe ama-smoothies ayasiza ekunciphiseni isisindo?
• Ama-smoothies angenzelwa ukuhlangabezana nezidingo zakho
• Izindlela zokupheka ze-smoothies ezinempilo
• I-ginger smoothie eluhlaza
• Izithako
• Imiyalo
• I-tropical berry beet smoothie
• Izithako
• Imiyalo
• Okubalulekile

Ama-Smoothies athambekele kakhulu kwezempilo futhi athengiswa kaningi njengokudla kwezempilo.

Lezi ziphuzo eziguquguqukayo ziyaphatheka, zilungele umndeni, futhi ziyaguquguquka kunoma yikuphi ukunambitheka noma ukuthanda ukudla. Ama-Smoothies kulula ukuzilungiselela, kepha futhi ungathenga amasha noma amabhodlela kuzindawo zokudlela ezikhethekile nezitolo ezinkulu kakhulu zokudla.

Ngenkathi ezinye izinhlobo zilayishwa ngemifino nezithelo, ezinye zipakisha ushukela noma ezinye izithako ezingenampilo. Njengalokhu, ungazibuza ukuthi ngabe bangukukhetha okunempilo.

Le ndatshana ichaza konke odinga ukukwazi ngama-smoothies, kufaka phakathi izinzuzo zawo zezempilo kanye nokwehla, ukuthi ngabe kuyasiza ukwehla kwesisindo, namathiphu wokwenza izinhlobo ezinomsoco ekhaya.

Yini ama-smoothies?

Ama-Smoothies yiziphuzo ezijiyile, ezinokhilimu ngokuvamile ezihlanganiswa nezithelo ezihlanziwe, imifino, amajusi, i-yogurt, amantongomane, imbewu, kanye / noma ubisi noma ubisi lwe-nondairy.

I-smoothie eyisisekelo kakhulu iqala ngezithako ezimbili ezibalulekile - isisekelo noketshezi. Ukusuka lapho, ungahlanganisa izithako ngokuthanda kwakho.

Ama-smoothies amaningi afaka umkhiqizo okhohlisiwe noma ama-ice cubes ukunikeza umkhiqizo wokugcina ukungaguquguquki okubandayo, okubandayo kwe-milkshake. Kodwa-ke, amaphrofayili abo okunambitheka ahluka kakhulu ngokuya ngezithako.

Izithako ezivamile

Izithako ezidumile kuma-smoothies enziwe ekhaya nasesitolo afaka:

• Izithelo: amajikijolo, ubhanana, i-apula, ipentshisi, umango nophayinaphu
• Imifino: i-kale, isipinashi, i-arugula, i-wheatgrass, ama-microgreens, ukwatapheya, ikhukhamba, i-beetroot, ukholifulawa nezinqathe
• Amantongomane nembewu: ibhotela le-alimondi, ibhotela lamantongomane, ibhotela le-walnut, ibhotela le-sunflower, imbewu ye-chia, imbewu ye-hemp kanye nefilakisi
• Amakhambi nezinongo: i-ginger, i-turmeric, isinamoni, i-cocoa powder, i-cocoo nibs, i-parsley ne-basil
• Izithako zokudla okunomsoco namakhambi: i-spirulina, impova yezinyosi, i-matcha powder, i-protein powder, ne-vitamin eyimpuphu noma izengezo zamaminerali
• Uketshezi: amanzi, ijusi yezithelo, ijusi yemifino, ubisi, ubisi lwe-nondairy, amanzi kakhukhunathi, itiye le-iced, nekhofi yokuphuza ebandayo
• Ama-sweeteners: isiraphu ye-maple, ushukela oluhlaza, uju, izinsuku ezifakiwe, isiraphu elula, ijusi yezithelo igxila, i-stevia, i-ayisikhilimu, ne-sorbet
• Abanye: i-cottage shizi, i-vanilla extract, ama-oats afakwe emanzini, ubhontshisi omhlophe ophekiwe, i-silken tofu, ne-yogurt yobisi noma ye-nondairy

Izinhlobo

Ama-smoothies amaningi angahlukaniswa abe munye noma emibili yalezi zigaba ezilandelayo - yize kunokugqagqana okukhulu phakathi kwazo:

• Izithelo ama-smoothies. Njengoba igama lisho, lolu hlobo lwe-smoothie luvame ukufaka uhlobo olulodwa noma eziningi zezithelo ezihlanganiswe nejusi yezithelo, amanzi, ubisi noma u-ayisikhilimu.
• Ama-smoothies aluhlaza. Ama-smoothies aluhlaza apakisha imifino eluhlaza enezithelo nezithelo ezihlanganiswe namanzi, ujusi noma ubisi. Zivame ukuba nzima kuma-veggies kunama-smoothies ajwayelekile, yize ejwayele ukufaka isithelo esincane sobumnandi.
• Amaprotheni ama-smoothies. Amaprotheni ama-smoothies ngokuvamile aqala ngesithelo esisodwa noma imifino kanye noketshezi, kanye nomthombo omkhulu wamaprotheni njenge-yogurt yamaGrikhi, i-cottage shizi, i-silken tofu, noma i-protein powder.

Ngoba ama-smoothies enziwa ngendlela oyifisayo, kulula ukuwapakisha ngezakhamzimba.

Ama-Smoothies enziwa ngokuxuba izithelo, imifino, iyogathi nezinye izithako ukwenza isiphuzo esijiyile, esinokhilimu.

Izinzuzo zezempilo ezingaba khona

Abantu abaningi badla ama-smoothies njengokudla kwasekuseni noma isidlo santambama. Zingaba yindlela enhle yokufaka ukudla okunempilo kakhulu ekudleni kwakho.

Kungasiza ukukhulisa ukudla nezithelo

Ama-Smoothies enziwe ikakhulukazi emikhiqizweni emisha noma efriziwe angakhuphula ukusetshenziswa kwakho kwezithelo nemifino, okunikeza izinhlobo ezahlukahlukene zamavithamini abalulekile, amaminerali, i-fiber kanye nama-antioxidants.

Ngokubambisana, lezi zakhi zomzimba zinganciphisa ukuvuvukala, zithuthukise ukugaya, futhi zehlise ubungozi bezimo ezingalapheki njengesifo senhliziyo, ukukhumuzeka kwamathambo, ukukhuluphala ngokweqile, nokwehla kwengqondo okuhlobene nobudala ().

I-World Health Organisation (WHO) incoma ukuthi abantu abadala badle okungenani ama-servings ama-5 (cishe amagremu angama-400) wezithelo nemifino ngosuku. Kodwa-ke, iningi labantu liyasilela kulokhu ().

Uma uthola ukuthi awudli izithelo noma imifino eyenele, i-smoothie ingaba yindlela emnandi yokupakisha kuma-servings ama-2-3 ngaphezulu.

Kwangathi ukusekelwa kukhuphuke ukusetshenziswa kwe-fiber

I-Fiber yisakhi somzimba esibalulekile esisiza ukugayeka kokudla ngokuvimbela ukuqunjelwa futhi sisekele ukukhula kwamagciwane alusizo endaweni yakho yokugaya ukudla).

Ucwaningo lwakuqala luphakamisa ukuthi umphakathi ophilayo, okhulayo wamathumbu wamagciwane ungasiza ekwehliseni ukuvuvukala, ukukhuthaza ukusebenza komzimba okunempilo, nokuxhasa impilo yengqondo ().

Ukudla i-fiber okwanele kuxhumene nokwehla kwengozi yezifo ezingamahlalakhona, njengesifo senhliziyo nohlobo 2 lwesifo sikashukela ().

Kodwa-ke, abantu abaningi abahlangabezani nezidingo zabo zansuku zonke ze-fiber - ikakhulukazi labo abalandela ukudla kwaseNtshonalanga.

UMnyango Wezolimo wase-U.S. Uncoma ukuthi kudliwe nsuku zonke okungenani ama-gramu angama-38 efayibha yamadoda no-25 amagremu kwabesifazane. Ucwaningo lukhombisa ukuthi iningi labantu baseMelika, ngokwesilinganiso, lidla kuphela amagremu ayi-16 we-fiber usuku ngalunye ().

Ngezithako ezifanele, ama-smoothies angaba yindlela enhle kakhulu yokwandisa ukungena kwakho kwe-fiber.

Okunye kokudla okune-fiber eningi kakhulu futhi kuyizithako ezivamile ze-smoothie, kufaka phakathi izithelo, imifino, okusanhlamvu okuphelele (okufana ne-oats emanzi), amantongomane, imbewu, nemidumba (njengobhontshisi omhlophe).

Ama-Smoothies ayindlela elula yokukhuthaza ukudla kwakho izithelo, imifino, nokunye ukudla okunothe okuningana kwe-fiber.

Ezinye izinhlobo ziqukethe inqwaba kashukela owengeziwe

Umehluko phakathi kwe-smoothie enempilo futhi engenampilo incike kakhulu kwikhwalithi nobungako bezithako zayo.

Umgodi omkhulu weSmoothies ukuthambekela kwawo ekuqukethe ushukela omningi owengeziwe.

Ushukela ongeziwe unciphisa ubukhulu bezakhi zama-smoothies. Ngaphezu kwalokho, ukudla ushukela owengeziwe njalo kungandisa ubungozi bokugula okungapheli njengesifo senhliziyo, isifo sikashukela nesifo sesibindi ().

I-American Heart Association incoma ukuthi unciphise ukuphuza kwakho ushukela ongeziwe kungabi ngaphezu kwamathisipuni ayi-9 (37.5 amagremu) ngosuku kwabesilisa namathisipuni ayi-6 (25 amagremu) ngosuku kwabesifazane ().

Ama-smoothies alungiselelwe ukuhweba athambekele ekubeni ushukela owengeziwe kunezinguqulo ezenziwe ngokwabo, kepha ekugcineni kuya ngezithako ezisetshenziswe kuresiphi ngayinye.

Isibonelo, i-Smoothie King's 20-ounce (590-mL) I-Hulk Vanilla Smoothie ipakisha amagremu angama-47 kashukela ongeziwe, ongaphezu kwesincomo sakho soshukela sansuku zonke (6).

I-Original High Protein Pineapple Smoothie yabo iyindlela engcono kakhulu, njengoba ihlinzeka ngamagremu ama-4 kuphela kashukela ongeziwe ngosayizi ofanayo wokuphaka (7).

Izithako eziningi ezinoshukela kulula ukuzibona, ezifana noshukela ogoqiwe, uju, isiraphu ye-maple, i-ayisikhilimu, i-sherbet, nectar nectar.

Yize kunjalo, kufanele ukhumbule ukuthi ama-nut butters, i-protein powder, i-yogurt enamakha, ama-sauces anezithelo, kanye namajusi anoshukela noshukela kanye namasi we-nondairy konke kuyimithombo engaba noshukela owengeziwe.

Kwesinye isikhathi ukuzitika ngamanani amancane kashukela ongeziwe kungenzeka kungabi yingozi, kepha uma uphuza ama-smoothies njalo, kungakuhle ukukhawulela izithako ezinoshukela ngangokunokwenzeka.

Lapho wenza ama-smoothies ekhaya, sebenzisa izithelo ezigcwele, njengebhanana elivuthiwe, ukufaka ubumnandi esikhundleni soju noma isiraphu ye-maple.

Lapho uthenga ama-smoothies angaphambi kwesikhathi, zama ukunciphisa noma ugweme ushukela ongeziwe, ikakhulukazi ugxile kuma-smoothies afaka ukudla okuphelele njengezithelo nemifino.

Ngama-smoothies asemabhodleleni, ungathola okuqukethwe ushukela okwengeziwe kulebula. Okwenzelwe uku-oda, hlola iwebhusayithi yenkampani noma ubuze imininingwane yezakhi ekhawunteni.

Ama-smoothies athile aqukethe inqwaba kashukela owengeziwe, onganciphisa ubukhulu beziphuzo zesiphuzo. Ukudla ushukela okwengeziwe ngokweqile kungandisa ubungozi besifo.

Ingabe ama-smoothies ayasiza ekunciphiseni isisindo?

Ama-Smoothies athengiswa njalo njengethuluzi lokunciphisa umzimba.

Ucwaningo luphakamisa ukuthi zingasebenza ngale njongo uma nje zingakubangeli ukuthi weqe izidingo zakho zansuku zonke zekhalori.

Ngenkathi abanye abantu bethola ama-smoothies indlela elula yokuqapha izingxenye zokudla futhi bahlale ngaphezulu kwezinhloso zabo zokwehlisa isisindo, abanye bangase bangazizwa begcwele lapho bephuza ama-calories abo kunokuwadla.

Lokho kusho ukuthi, ucwaningo oluncane oluncane lukhombisa ukuthi ama-smoothies asetshenziswa njengokufaka esikhundleni sokudla angaba njengokugcwalisa njengokudla okuqinile, nokuthi ukuphuza ama-calories esikhundleni sokuwahlafuna akuholeli ekudleni ngokweqile lapho ukudla okuqinile kudliwe kamuva (,,).

Ukuphuza uma kuqhathaniswa nokuhlafunwa emizweni yakho yokugcwala kungahle kuhlobene kakhulu nokuthi ulindela ukuthi ukwanelisa kanjani isidlo kunokuba uhlobo lokudla uqobo.

Olunye ucwaningo oluncane luthole ukuthi abantu ababuke ukunikezwa okukhulu kwezithelo ngaphambi kokuphuza i-smoothie yezithelo bazizwa begcwele futhi beneliseka kakhulu ngemuva kwalokho, uma kuqhathaniswa nabantu ababebheka isithelo esincane ngaphambi kokuphuza i-smoothie ().

Lokhu kwenzeke yize womabili la maqembu ebedla inani elilinganayo lamakhalori nezakhi zomzimba ezisuka ku-smoothie.

Ekugcineni, yize ukwehla kwesisindo kungaba inqubo eyinkimbinkimbi enezici eziningi ezinikelayo, kubalulekile ukusebenzisa ama-calories amaningi kunalawo owangenisayo. Uma i-smoothie ikusiza ukukhipha amanye ama-calories ongawadla ngenye indlela, ingaba ithuluzi eliphumelelayo lokwehlisa isisindo.

Uma ubeka phambili izithako ezinama-calories aphansi futhi enamaprotheni amaningi ne-fiber, i-smoothie yakho ingakugcina ugcwele kuze kube sekudleni kwakho okulandelayo. Izithelo, imifino, ama-nut butter, nama-yogurts kashukela aphansi noma angangezelwanga konke kuyizithako ezinhle kakhulu zokwehlisa isisindo.

Khumbula ukuthi izidingo zakho zokudla okunomsoco nekhono lokwehlisa isisindo ziyahlukahluka kuye ngezici eziningi, kufaka phakathi iminyaka, izinga lomsebenzi, umlando wezokwelapha, nemikhuba yokuphila.

Ama-smoothies angenzelwa ukuhlangabezana nezidingo zakho

Ungaphuza ama-smoothies njengokudla okulula noma ukufaka esikhundleni sokudla, kepha kuwumqondo omuhle ukwazi ukuthi iziphi izinhlobo ongazikhetha - ikakhulukazi uma unomgomo othile wokuqina komzimba noma ukwakheka komzimba.

Kunokungaqondakali okuvamile kokuthi ama-smoothies angukudla okulula kwekhalori ngokwemvelo, kodwa amanye ama-smoothies apakisha amakhalori angaphezu kuka-1 000 kuye ngosayizi nezithako zawo.

Ngokuvamile, i-smoothie engu-200-300-ikhalori enama-gramu ayi-10 wamaprotheni iwukudla okulula kakhulu, kanti i-smoothie engama-400-800-khalori enikeza okungenani amagremu angama-20 wamaprotheni ifaneleka kangcono njengokufaka esikhundleni sokudla. Kungcono ukuhlola izinhloso zakho kanye nezidingo zekhalori ukuthola izidingo zakho ezithile.

Umehluko phakathi kwalokhu okubili kungenzeka ube lula njengokulungisa usayizi wokuphaka.

Amaketanga amaningi e-smoothie ahlinzeka ngolwazi lwesithako nokondleka kumkhiqizo ngamunye, okuvamise ukufika ngo-16-32-ounce (475-945-mL) servings.

Lapho wenza ama-smoothies ekhaya, qiniseka ukulawula usayizi wesabelo sakho. Amafutha afana namantongomane, imbewu, ama-nut butter, ama-yogurts agcwele amafutha, kanye ne-avocado azonikeza ama-calories amaningi kepha andise ukuminyana kwezakhamzimba. Okwamanje, izengezo ezinoshukela njengeziraphu zizonikeza amakhalori amaningi ngaphandle kwezakhamzimba zekhwalithi.

Ama-Smoothies angasiza ekunciphiseni isisindo uma ekusiza ugcine ukushoda kwekhalori. Kodwa-ke, angaba nama-calories aphezulu, ngakho-ke kufanele ukhethe lezo ezizongena kuzidingo zakho zansuku zonke zekhalori.

Izindlela zokupheka ze-smoothies ezinempilo

Ama-smoothies anomsoco kakhulu asebenzisa ukudla okuphelele, aqukethe ushukela omncane noma ongekho, futhi afaka inani elilinganisiwe lama-carbs, i-fiber, amaprotheni, namafutha anempilo.

Uma ufuna ukuzama ukwenza ama-smoothies ekhaya, nazi izindlela zokupheka ezimbili zokuqalisa.

I-ginger smoothie eluhlaza

Izithako

• 2 izinkomishi (56 amagremu) wesipinashi esisha sengane
• Ibhanana elilodwa elivuthiwe, lisikiwe futhi laqhwa
• Isipuni esingu-1 (6 amagremu) we-ginger omusha, oqoshiwe
• 2 wezipuni (32 amagremu) webhotela we-alimondi ongenashukela
• I-1/4 ye-avocado encane
• Ama-ounces ama-4-6 (120-180 mL) obisi lwe-alimondi olungenashukela
• 1/2 indebe (125 amagremu) we-yogurt ephansi noma engeyona amafutha we-yogurt yamaGreek

Imiyalo

Faka zonke izithako ku-blender bese uhlanganisa kuze kube bushelelezi. Uma ujiyile kakhulu, engeza ubisi lwe-alimondi oluningi.

Le recipe yenza cishe ama-ounces angama-20 (590 mL) futhi inikeze (,,,,,,,):

• Amakholori: 513
• Amafutha: 25 amagremu
• Ingqikithiama-carbs: 56 amagremu
• Umucu: 10 amagremu
• Ushukela owengeziwe: 6 amagremu
• Amaprotheni: 21 amagremu

I-tropical berry beet smoothie

Izithako

• 1 inkomishi (197 amagremu) amajikijolo ahlanganisiwe afriziwe
• 1/2 indebe (82 amagremu) kamango ofriziwe
• Indebe ye-1/4 (amagremu angama-34) ama-beet aluhlaza, aqoshiwe noma agayiwe
• 2 wezipuni (20 amagremu) ezinhliziyo ze-hemp
• 1/2 indebe (125 amagremu) kawoyela ophansi we-yogurt yamaGrikhi
• Ama-ounces ama-4-6 (120-180 mL) wamanzi kakhukhunathi angenashukela
• ukukhama kukalamusi omusha kalamula

Imiyalo

Faka zonke izithako ku-blender yakho uphinde uhlanganise kuze kube bushelelezi.Uma uyifuna ibe mnandi kancane, sebenzisa i-yogurt enoshukela omncane noma ushintshe amanzi kakhukhunathi ngo-100% wejusi yezithelo.

Le recipe yenza cishe ama-ounces angama-20 (590 mL) futhi inikeze (,,,,,,):

• Amakholori: 380
• Amafutha: 13 amagremu
• Inani lama-carbs: 52 amagremu
• Ushukela owengeziwe: 0 amagremu
• Umucu: 8 amagremu
• Amaprotheni: 22 amagremu

Lapho wenza ama-smoothies ekhaya, zihlose ukufaka inhlanganisela elinganiselayo yama-carbs, i-fiber, amaprotheni, namafutha enempilo.

Okubalulekile

Ama-Smoothies awukudla okuthandwayo nokudla okulula futhi angafanelana nanoma yikuphi ukunambitheka noma ukuthanda ukudla. Impilo yabo inqunywa kakhulu izithako zabo.

Ama-smoothies anomsoco kakhulu enziwa ngokudla okuphelele njengezithelo, imifino, iyogathi, namafutha aphilile, kuyilapho lawo anoshukela omningi ongeziwe engenzi mnandi njengezakhamzimba futhi angaba nomthelela emiphumeleni emibi yezempilo ngokuhamba kwesikhathi.

I-Smoothies enamaprotheni amaningi kanye nefayibha ingasiza nokuncipha kwesisindo ngokukugcina ugcwele.

Uma ufuna indlela yokudala yokwandisa izithelo zakho kanye nokudla kwe-veggie, ama-smoothies angaba yindlela ohamba ngayo.