Banana uye mukaka smoothie

ari banana milkshakes zvakajairika mutsika dzakawanda dzepasirese, zvinomiririra chikafu chine hutano, chinongotaura chete hutano hwakanaka.

Kubatsirwa kwebhanana uye mukaka smoothie

Mukaka, zvakasiyana nemabhanana, inoonekwa seine mhando ye protein yakazara zvakakwana nekuva neyako pfumbamwe yezvinonzi zvakakosha amino acids kana kuti izvo muviri unoda nekuti haugone kuzvigadzira wega, tichifunga kuti pane makumi maviri amino acids anoshandiswa nemuviri kupedzisa mashandiro awo padanho iri

Iwo mapfumbamwe akakosha amino acids anopihwa nechikafu ichi ndeaya; isoleucine, histidine, leucine, methionine, valine, tryptophan, threonine, lysine, uye phenylalanine.

Imwe bhanana iri pakati inopa 1,29 gramu epuroteni, ichienzaniswa nekapu ye skim mukaka Inopa anosvika 8.26 gramu eprotein, zvisinei mabhanana anopa izvi zvinovaka muviri mudiki, asi wedzera chaizvo kune yakazara protein

Sanganisa ku chikafu Zvekudyara-zvinodyiwa zvine mapuroteni ndiyo yakasarudzika sarudzo yekuyera nyama zvigadzirwa zvinowanzo kuve zvakapfuma mumafuta asina hutano, pakati pemiriwo nemichero yakazara muprotein yatinowana; mabhanana, nyemba uye gungwa, izvo zvinogona kubatsira wedzera ese akakosha amino acids.

Nyaya inoenderana:

High protein chikafu

Tsika yekubatanidza mabhanana nemukaka inopa kubatsirwa kweprotein yakakwana, zvakare faibha, calcium uye potasium, Zvakakosha zvinovaka muviri kune hutano hwakanaka, muchidimbu kusanganiswa kwekushandiswa kwemukaka uye kushumirwa kwebhanana, iwe unowana huwandu hwakazara e9,55 gramu eprotein.

Kuve nekuverenga; Vakuru vanoda pakati pe46 ne56 gramu epuroteni pazuva, zvichienderana Nzvimbo dzekudzivirira nekudzivirira hosha, asi vanhu vazhinji vanowana zvakawanda kupfuura iyo yakakurudzirwa huwandu hweprotein, izvo kushomeka kwazvo kwakaoma.

Maitiro ekugadzirira iyo bhanana uye mukaka smoothie

Kune akawanda marudzi ema smoothies akagadzirwa kubva mumukaka. Isu tinotarisa kune imwe zvekare, bhanana nemukaka zunza. Nekusvika kwekupisa, iwe unoda kuvadya zvakanyanya, kunyange ivo vakakwana kunwa mukati megore rose.

Ichi mukaka tinoda nekuti yakagadzirirwa nyore nyore uye kunhuhwirira kwayo kwakatsetseka uye kutapira. Chero ani anofarira kuravira kwebhanana, izvi zvichave zvavo chinwiwa chinodikanwa.

Zvishongedzo zveiyo smoothie:

• 250 milliliters emukaka
• Bhanana rakaibva
• yakapwanyika chando (kusarudza)

Kugadzirira

Iwe unozoda rubatsiro rwemusanganisi wemagetsi kana ruoko rwekusanganisa. Pinda zvinoshandiswa uye rova zvine simba kusvika zvatsetseka. uye pasina pulp. Unogona kuwedzera chando chakapwanyika kana iwe uchida kuchidya kana kuchitonhora. Kana zvisiri, unogona kuzvichengeta mufiriji. Kunyangwe isu tichikurudzira kuti idyiwe ipapo ipapo.

Zvinhu zvakasiyana zvinogona kuwedzerwa kune urwu rudzi rwekuzungunuka kuitira kuti kuenderana kana kunhuhwirira kwacho kusiyane, shongedza icho nechokoreti machipisi, kusasa icing shuga, yakarohwa kirimu kana kungoisanganisa nemaokie mashoma.

Makorori kubva mukaka webhanana anodedera

Patinonzwa izwi rekuti smoothie, isu tinonyatsofunga nezve huwandu hwecalori iyo ichi chinonaka chinwiwa chinofanira kuve nacho Mune ino kesi, ichi zunza inogona kuva imwe yeakanyanya caloric izvo zvatingaite kumba.

Iwo macalorie mune ino kuzunza anobva ku makabhohaidhiretsi, mapuroteni nemafuta yezvinhu zviviri izvi. Zvichienderana nebumbiro rako uye metabolism yako, iwe unogaya iyi mhando yekuzungunuka neimwe nzira kana imwe.

Inofungidzirwa kuti nguva dzose bhanana uye mukaka unodedera ine anenge 250 macalorie. Izvo zvinogara zvichitsamira parudzi rwebhanana unoshandiswa zvakafanana nemhando yemukaka, hazvina kufanana kushandisa a banana zvakajairika izvo zvine 170 macalori pa zana gramu kupfuura bhanana yechirume ine 95 macalorie pagiramu zana. Kune rimwe divi, isu tichafunga nezve a girazi remukaka wakazara rinopa zana nemakumi mashanu macalorie uye girazi remukaka wakatsetseka kana wakasviba une makumi masere macalorie.

Iyo bhanana nemukaka smoothie zvinokukodza here?

Vanhu vazhinji vanofunga kuti rudzi urwu rwekuzungunuka runobatsira pakuwana huremu uye kuwana mhasuru kana iwe uri muchikamu chakasimba chekudzidzira.

Kutaura kuti uku kuzungunuka kwaizotiita mafuta hakusi kure kure, kana ikadyiwa nguva zhinji uye muhuwandu hwakawanda ichaita kuti tiwedzere uremu nyore.

Chikafu chinoshandurwa kuita simba uye isu tinofanirwa kushandisa simba kukurira hupenyu hwedu hwezuva nezuva, kana tikadya zvakanyanya kupfuura isu kushandisa simba hazvina basa kuti chokudya chipi chaunodya sezvo muviri wako uchatanga kusevha matura uye uchawana huremu .

Nyaya inoenderana:

Kudya kweprotein kwakanyanya kunokuvadza here?

Kunyangwe macalorie, bhanan smoothie ine hutano hwakanyanya kumuviri. Mabhanana ane hutano kushandisa mune akawanda madhiri. Zvinonyatso kuzivikanwa izvozvo vatambi Vanoipedza kudzoreredza zvicherwa uye mavhitaminzi anoshandiswa mukuita kwavo kuita, saka, ivo vanodya imwechete kana maviri mabhanana kuti vadzokere. Neichi chikonzero, mabhanana uye mukaka smoothies akagadzirwawo kuti agare aine hutano. 

Dzimwe mhando dzemukaka dzinogona kushandiswa pakugadzirira here?

Mazuva ano uko vanhu vanomhanyisa, vezvinomera, vegans, mbishi vegans uye runyorwa rurefu rwezvisarudzo zvekudya zvinogara, tinogona kuwana nzira dzakasiyana dzekugadzirira Smoothie iyi kubva pamhando dzakasiyana dzemukaka.

Inonyanya kuzivikanwa ndeye mukaka we soy, sarudzo yakanaka kutsiva mukaka wemombe. Mukaka weSoy wakapfuma mune akakosha amino acids, akakwana pakakodzera kukura. Uye zvakare, inopa huwandu hwakawanda hwe protein, inoshaya cholesterol uye yakafuma muvhithamini nemamineral.

Kune rimwe divi, kune iro rinotapira uye rinotapira zino ivo vangashinga wedzera mukaka wakanyoroveswa kuzunza. Izvi zvichaita kuti yako bhanan smoothie isimuke ne mavitamini erudzi A, C, D uye neboka rese B.

Mukaka wakanyoroveswa ndeumwe wakafamba nenzira yekuti mukaka wemombe warasikirwa nemvura yese uyezve shuga yawedzerwa. Nekuda kweizvi, kuenderana kwakakora kunowanikwa.

Chigadzirwa chakapfuma mu calcium, phosphorus uye zinc inopa huwandu hwakawanda hweglucose uye lactose.

Chekupedzisira, iwe unogona zvakare kuzvigadzirira ne mukaka wekokonati, iyo yekudziya uye yekumwe kubata iyo inozoipa iyo inotapira inotapira uye nekunhuhwirira.

Kuti uite izvi, iwe unongoda chete kuchinja chiyero chemukaka wemombe kune iwo wemukokonati mukaka. Mukaka wekokonati Iyo yakagadzirirwa kubva kune chena nyama yekokonati yakaibva, chakapwanywa kuita chinwiwa chinonaka uye chinovaka muviri. Tinogona kuitenga muzvitoro zvatogadzirirwa kana kuzvikurudzira kuzviitira kumba.

Mukaka wekokonati une iyo mavhitaminzi eboka B uye vhitamini C. Uye zvakare, yakapfuma potasium, phosphorus, selenium uye magnesium. Uye zvakare, zvakanaka kumapfupa edu sezvo iine calcium.

Kune rimwe divi, haina kupa fructose asi 2% shuga, inokodzera kune vese avo lactose isingashiviriri, iri vakapfuma mune polyunsaturated uye yakazara mafuta.

Nyaya inoenderana:

High-protein, yakaderera-mafuta chikafu

Uku kuzungunuka kunotipa misiyano mizhinji pairi, ese anotipa mabhenefiti makuru emuviri wedu. Kana iwe usingakwanise kusarudza pane chero smoothie, tinokukurudzira kuti utarise uye gadzirira yako bhanana uye mukaka smoothie nhasi. Nezvinhu zviviri chete unogona kunakidzwa nechinwiwa chinonaka kuti unozowira murudo.