Kwemamwe makore ikozvino, kuzununguka kwemarudzi ese kune ese marudzi avanhu vatora simba rakawanda. Makumi emakore apfuura, kuzunza kwakagadzirwa kubva kumasweets, ice cream, makuki uye zvaiitirwa madhiri kana zvidyiwa. Nhasi, isu takavandudza uye takagadzira huwandu hwe michero Smoothies zvine hutano, izvo zvinokuzadza nesimba kana izvo zvinokubatsira iwe kudurura iwo mamwe mapaundi.
Kana isu tiri kutsvaga kudzikisa huremu, tinogona kuzadzikisa iri basa rakaoma nerubatsiro rweinonaka uye inonaka inodedera. Kurasikirwa nehuremu hakuna kufanana nezvikafu zvisina kunaka izvo zvinotyisa uye zvinotinetsa isu.
Pane zvakawanda zvakasiyana uye zvakapfuma sarudzo dzekudzora huremu uye zviite nemufaro mukuru mukanwa medu. Michero Smoothies inozivikanwa kwazvo pasirese uye nhasi yave imwe nzira ine hutano yekurasa iwo akawandisa mapaundi.
Zvibereko smoothies kudzikira huremu
Kudya michero kuderedza uremu Iyo yakanaka sarudzo yekufunga, sezvo iine huwandu hwakawanda hwemagesium, potasium, bromine, mhangura, zinc uye calcium, pamwe nemavhitamini mazhinji.
Iwe unogona kusanganisa yakawanda yemichero kuitira kuti kuzunza kwese kuve kwechokwadi uye kwakasarudzika, kunyanya kana kuri kutsva uye kwechisikarudzi kuchizungunuka. Izvi zvinobatsira kuenzanisa kudya kwako uye kuwana chimiro chakanaka uye hutano hwakanaka.
Kudya chikafu chine michero smoothies chakaratidzirwa kubatsira kuchengetedza kudya kwakaringana, chikafu chinosanganisira zviyo, nzungu, nemiriwo izvo zvinopa muviri wedu mavitamini, zvicherwa uye mamwe marudzi ezvekudya zvinobatsira kubvisa uye kuzadza muviri wedu nema antioxidants.
Uyezve, lmichero inobatsira kudzivirira chirwere chemwoyo kana gomarara. Gadzira mhando dzakasiyana dzezvisikwa zvakagadzirwa nemaoko michero smoothies yakagadzirwa kubva kubhanana, mahabhurosi, bhuruu, chinanaini, bhanana, vise, watermelon ... inzira dzakakwana. Isu tinokurudzira kugadzira iyo smoothies ine mwaka michero.
Zvibereko smoothies zvevatambi
Kunetsekana nezve kuve mutano zvakawedzera nekufamba kwenguva uye nanhasi ndipo patinorarama pakakwirira, nekuda kweichi chikonzero, Iyo Internet yakatapukirwa nefivha yekudya zvine hutano, kuenzanisa kunosanganiswa nekurovedza muviri.
Vatambi uye vamhanyi vakatitungamira kuti tive nevanhu vazhinji vanofarira kuchengetedza hupenyu hune hutano uye vazhinji vacho vanohuwana neprotein shakes. Chero kurasikirwa uremu kana kuchengetedza yakanaka tsandanyama.
Homemade protein shakes yakunda manetwork uye hazvisi zvishoma, mazhinji acho akakosha kuwana chikafu chakaringana uye kugona kuita mumajimu kana zviitiko zvemuviri.
Mapuroteni anozunza vatambi
Mapuroteni chinhu chinoshandiswa nemuviri wedu kugadzira mhasuru, ganda, mapfupa uye mamwe akawanda matishu, saka, kana tiri kushanda pane yedu mhasuru uye mapfupa dhizaini, isu tinofanirwa kunyatsoteerera chinhu ichi.
Mapuroteni anodedera anofanirwa kusvika inosanganisira 100% protein, mune yemvura kana yeupfu fomati. Kazhinji, vanosanganisa makabhohaidhiretsi nemafuta kuti vagadzire kuzungunuka kwakazara.
Zvibereko uye mapuroteni smoothie mapepa
Mazai machena, chizi uye bhanana smoothie
Wedzerai mana akabikwa mazai machena, 4 g yechizi nyowani, bhanana, chinotapira kuravira uye mukaka wakasviba. Tinofanira kurova zvese kusvikira musanganiswa wakafanana wagadzirwa.
Strawberry Oatmeal Smoothies
4 mazai machena, skimmed nyowani yogati, 20 gramu yeoatmeal uye 4 mahabhurosi, wedzera huchi hushoma uye rova kusvikira wawana musanganiswa waunoda.
Aya maviri anodedera idzi sarudzo mbiri dzinonaka kudzoreredza simba mushure mekurovedza muviri, kana pre-Workout mangwanani kana masikati. Tinofanira kusiya awa rekuzorora kuitira kuti zvicherwa nemavhitamini zvigare zvakanaka mumuviri.
Chiedza chechiedza smoothies
Kune rimwe divi, isu tinowana yakaderera-mafuta michero kuzunza, kuyedza kuzunza, kwakanakira avo vanotevera chikafu chinotapira kana ivo havangodi kuwedzera mamwe macalorie kune kwavo kudya.
Kiyi yekuderedza uremu kuziva maitiro ekusarudza izvo zvakanaka zvigadzirwa, semuenzaniso, kana hwaro hwemvura isu tinosarudza dairy, iyo iri skimed dairy. Saizvozvo, kana tichida kuitapisa, tinofanirwa kusarudza chikafu chakanakisa, agave manyuchi, stevia, shuga yakazara kana huchi.
Chiedza chakareruka smoothies, mabikirwo
- Chinangwa, apuro uye orenji smoothie: tichada hafu yepainapple, apuro uye maviri akasvuurwa orenji akazara. Tichapwanya nekurova zvese zvinoshandiswa kusvikira tawana musanganiswa wakafanana uye unonaka.
- Peach Smoothie: girazi remukaka wakasviba, vanilla powder, peach nyowani. Peel peach uye wobva wawedzera kune iro blender girazi nemukaka, rova kwemaminetsi mashoma kusvika yave musanganiswa wakashata.
- Strawberry Smoothies: chitsama chemastrawberry, girazi remukaka wakaomeswa uye sinamoni shoma. Tevedza nhanho dzakafanana sepakutanga, iyi sarudzo, wedzera sinamoni iyo ichapa zvakasiyana kubata kune smoothie.
- Banana uye sitirobhu smoothies: chitsama chemastrawberry nebhanana rese. Uyezve wedzera girazi remukaka wakakora uye iwe unowana imwe yekasiki inodedera.
Energetic michero smoothies
Tevere tinokuudza kuti ndeapi makiyi ekuti uwane simba michero smoothies kuitira kuti avo vese vanhu vanoda pfuti yesimba rinowedzera, ivo vanokwanisa kugadzirira michero smoothies ine yakanaka muyero wesimba. Uku kuzungunuka kune zvakanakira uye kunozadza muviri wedu nemavitamini, zvicherwa, mapuroteni uye mafuta ane hutano.
Ivo vakapfuma muma kilocaloriesIvo vakaderera mumafuta akaguta uye vakapfuma kwazvo mumakabhohaidhiretsi ayo anonwiwa nenzira yepakati-pasi. Izvo zvinogona kugadzirwa zvakanyanya kana kushoma simba, pamwe neakawanda kana mashoma mapuroteni. Iwo akakodzera kudyiwa pamberi pemitambo yekudzidzira uye mushure mekumutsiridza mabhatiri ako.
Zvinongedzo zvekufunga
- High protein chikafu: zvigadzirwa zvemukaka zvine mafuta mashoma uye zvigadzirwa zvavo, pamwe nenzungu uye mimwe miriwo yakasvibira yemashizha. Sezvakaita maYogurti akaomeswa, mukaka wakasviba, yakaderera macalorie chizi, maamondi, walnuts uye hazelnuts.
- Chikafu chakapfuma muma carbohydrate: michero yakaomeswa, yakadai semapurikoti akaomeswa, mazambiringa akaomeswa, madate, maonde kana bhuruu, zviyo, makuki, oats akakungurutswa, mupunga wakabikwa muesli. Izvi zvinogona kusanganiswa nemichero, majusi, masmoothies uye zvinotapira zvakasikwa, jamu, cocoa poda kana huchi.
Uku kuzunza kunogona kugadzirwa nezvibereko zvese zvaunoda, zviripachena tinokurudzira chibereko chiri mumwaka sezvo chichava chakapfuma kwazvo. Mukaka wakawanda, mvura kana chando zvinogona kuwedzerwa. Kuti upfumise Smoothies tinogona zvakare kuwedzera mapuroteni Kutenda kune yakasvibira miriwo, kana smoothies yakafumiswa necalcium.
Tinogona zvakare kuvapfumisa ne zvicherwa, mavitamini uye mafuta ane hutano, senge avocado kana imwe mhandara kokonati mafuta.
Zvese izvi michero smoothies zvinokurudzirwa kwazvo kuti tidye mune akasiyana mamiriro, kunyangwe tichida kudzikira uremu, kuwedzera mhasuru yedu kana simba redu. Usazeze kuunza yakawanda yakawanda michero mukutenga kwako kunotevera kuti ugone kuyedza uye edza ese marudzi anonaka masmoothies.