Ungayenza Kanjani iSmoothie Yokwakha Imisipha vs. iSmoothie Yokulahlekelwa Isisindo

-Delile

• I-Smoothie Yokwakha Imisipha
• I-Blueberry Spinach Protein Smoothie
• I-Weight Loss Smoothie
• Cherry Banana Peanut Butter Smoothie
• Buyekeza kwe-

Ukwenza i-smoothie yakho kungabonakala kulula, kepha empeleni kungakhohlisa; ukwengeza kakhulu isithako esinempilo noma ukwengeza izithako onazo cabanga zinempilo kodwa empeleni azikho zingaholela ekulayishweni kwekhalori ngokweqile noma isilinganiso esibi se-macro. (Funda futhi: Ungayakha Kanjani iSmoothie Ephelele Njalo Isikhathi Esodwa)

Ama-Smoothies kufanele awe cishe ama-calories ayi-150 kuye kwangama-250 ukuze athole okulula futhi aze afike ku-400 esidlweni. Kufanele usebenzise izithako ezinikela ngezakhamzimba umzimba wakho ukuze uhlale uphilile futhi uhlangabezane nezinhloso zakho, hhayi nje ukufaka amakhalori angenalutho, njengeziphuzo zezithelo noma i-sorbet. Amanye ama-smoothies angakhuphula ama-calories ngokushesha — kufika kuma-calories ayi-1 000 ngesiphuzo esisodwa!

Lapha, ama-smoothies amabili ongawenza ekhaya angasiza ekunciphiseni isisindo noma ekwakheni imisipha-noma ngabe iyiphi inhloso yakho. (Futhi, amathiphu wokuthi ungazisusa kanjani noma wakhe ama-smoothies akho anempilo.)

I-Smoothie Yokwakha Imisipha

Ukuze uthole i-smoothie yokwakha imisipha, phokophela isilinganiso sama-40: 30: 30 sama-macros, amaphesenti ama-40 carbs, amaphesenti angama-30 amafutha, namaprotheni angama-30. (Udidekile ngamamakhro? Lo mhlahlandlela wokubala ama-macros akho uzosiza.)

Amagremu angama-30 wamaprotheni kule smoothie asiza ekwakheni isisindo semisipha. (FYI, nakhu okufanele udle amaprotheni amaningi ngosuku.) Ama-carbs ngesimo sezinhlamvu ezigcwele, izithelo nemifino nawo adlala indima ebalulekile enqubeni yokwakha izicubu nokugcina umzimba wakho wondlekile ngezakhi zomzimba ozidingayo.

Le smoothie, ikakhulukazi, ihlinzeka ngamaqembu okudla amane: imifino, izithelo, ubisi, namaprotheni. Ubisi ne-protein powder kunikeza iningi lamaprotheni ngenkathi ama-blueberries, ubisi, isipinashi nesiraphu ye-maple kunikela ngama-carbs. Ibhotela likajongilanga linezela kokubili amaprotheni namafutha, okusiza nokukugcina uzizwa ugcwele. Isipinashi sinezela amavithamini amaningi kubandakanya ama-antioxidants A no-C, kanti ubisi libuye lunikeze izakhi zomzimba ezakha amathambo i-calcium novithamini D (nawo futhi izakhamzimba ezingadliwanga kakhulu ngabaningi baseMelika).

I-Blueberry Spinach Protein Smoothie

• 1 inkomishi eqoshiwe yengane yesipinashi
• 1 inkomishi eluhlaza okwesibhakabhaka noma efriziwe nencibilikisiwe
• Indebe 3/4 yobisi olunamafutha aphansi (1%)
• I-1/4 indebe ye-whey protein powder (efana neBob's Red Mill)
• 1 tsp isiraphu ye-maple eyi-100
• 1 isipuni ibhotela likabhekilanga

Ukudla okunomsoco: ama-calories angu-384, ama-carbohydrate angu-43g, amafutha angu-12g, amaprotheni angu-26g

Nazi ezinye izindlela zokwenza le smoothie ibe ngeyakho bese uyenza eyakho:

• Khetha ubisi lwe-nonfat ukuze unciphise amafutha nama-calories angadingekile. (Amaprotheni, i-calcium, uvithamini D, nezinye izakhi zomzimba ziyefana nobisi olungu-1%.)
• Sebenzisa ama-blueberries asendle afriziwe amnandi kunezinhlobonhlobo zama-blueberries amasha bese usika isiraphu ye-maple ngokuphelele.
• Shintsha ama-blueberries ukuze uthole ama-strawberries afriziwe, ngaphandle koshukela owengeziwe. (Bheka ukuthi isithako kuphela esisohlwini lwama- "strawberry.")
• Shintsha ibhotela le-sunflower nge-peanut butter, noma elinye ibhotela le-nut lokuzikhethela.

I-Weight Loss Smoothie

Ukuze uthole i-smoothie yokulahlekelwa isisindo, hlose isilinganiso esingu-45:25:30 sama-macros, amaphesenti angu-45 ama-carbs, amaphesenti angu-25 amafutha namaphesenti angu-30 amaprotheni.

Le smoothie inenani elifanayo lamaprotheni njenge-smoothie yokwakha imisipha, esiza ukugcina ubukhulu bemisipha. Kodwa-ke, okuqukethwe okunamafutha kuncane kancane, kuyilapho i-carb egcwele i-fiber ingakusiza uneliseke futhi ikubambe kuze kube sekudleni kwakho okulandelayo okunempilo.

Futhi inikeza amaqembu okudla amathathu: izithelo, ubisi, namaprotheni. Ama-Cherries abhangqwa kahle nobhanana, futhi zombili izithelo zigcwalisa imisoco yomunye. Ama-cherry ahlinzeka ngamavithamini A no-C antioxidant, futhi aphezulu kuma-anthocyanins ne-quercetin, ama-antioxidants amabili alwa nokuvuvukala. Ubhanana ungumthombo omuhle kakhulu we-potassium, i-fiber, uvithamini B6, novithamini C. Ubisi, ubisi, neyogathi kunikeza izakhamzimba ezibalulekile eziyisishiyagalolunye okuhlanganisa amaprotheni, i-calcium, novithamini D. Ngakho konke lokhu kudla okunamandla, wondla umzimba wakho ngenkathi uhlala. ezingxenyeni ezinempilo.

Cherry Banana Peanut Butter Smoothie

• Ibhanana elilodwa eliphakathi
• 1/2 indebe efriziwe efakwe ama-cherries amnandi
• I-1/2 indebe ye-nonfat ye-yogurt ye-Greek
• 1/2 inkomishi ubisi olungenawo amafutha
• 3 tbsp whey protein powder (ngisebenzise iBob's Red Mill)
• 1 tbsp smoothie ibhotela lamantongomane
• 1/2 tsp i-vanilla ekhishwe

Ukudla okunomsoco: 394 kilojoule, 48g carbs, 10g fat, 28g amaprotheni

Ukushintshwa okulula okulula ongakwenza kule smoothie:

• Shintsha ubhanana ngenkomishi elilodwa lamajikijolo wakho owathandayo afriziwe. (Izonciphisa kancane ushukela wemvelo.)
• Shintshanisa ibhotela lamantongomane ngebhotela le-alimondi, noma ibhotela lakho olithandayo.
• Faka i-1 tsp yefilakisi noma imbewu ye-chia ukukhulisa kancane amafutha.
• Shintsha ubisi lwe-nonfat ubisi lwe-soy, olunokwakheka okufanayo kwezakhi nobisi lwenkomo (ngokungafani nezinye iziphuzo zezitshalo).

Buyekeza kwe-