Los ubisi lweebhanana Ngokwesiqhelo ngokwamasiko kwiinkcubeko ezininzi zehlabathi, ezimele iqebengwana elinesondlo, elinika ingxelo kuphela izibonelelo ezisempilweni kakhulu.
Izibonelelo zebhanana kunye nobisi lwe-smoothie
Ubisi, ngokungafaniyo neebhanana, kuthathwa njengoluhlobo lwe iprotein kugqityiwe ngakumbi ngokuba ngumnini Isithoba sezinto ekuthiwa zibalulekile ziiamino acid okanye ukuba umzimba ufuna ngoba awunako ukuzenzela ngokwawo, kuthathelwa ingqalelo ukuba zizonke kukho malunga nama-amino acid abalulekileyo asetyenziswa ngumzimba ukugqibezela imisebenzi yawo kweli nqanaba.
Ii-amino acid ezilithoba ezifunekayo ezibonelelwa koku kutya zezi; isoleucine, histidine, leucine, methionine, valine, tryptophan, threonine, lysine, kunye ne phenylalanine.
Ibhanana enye ephakathi ibonelela nge-1,29 yeeprotheyini, xa kuthelekiswa nekomityi ye ibisi elingenanqathe Inika malunga ne-8.26 yeeprotheyini, nangona kunjalo iibhanana zibonelela ngezi zondlo ngexabiso elincinci, kodwa zongeza kakuhle kakhulu kwiprotein iyonke.
Fakela kwi ukutya Ukutya okusekwe kwizityalo eziqulathe iprotein lukhetho oluhle ngokwendalo lokulinganisa iimveliso zenyama ngokubanzi ezityebe kakhulu kumanqatha angenampilo, phakathi kwemifuno kunye neziqhamo ezityebileyo kwiiproteni esizifumanayo; iibhanana, iimbotyi kunye nolwandle, ezinokukunceda zongeza zonke iiamino acid ezifanelekileyo.
Isiko lokudibanisa iibhanana kunye nobisi libonelela ngezibonelelo zeprotheyini epheleleyo, kunye ifayibha, i-calcium kunye ne-potassium, Izakha mzimba eziyimfuneko kwimpilo entle, ngokufutshane ukudityaniswa kokuphaka ubisi kunye nokuhanjiswa kwebhanana, ufumana i-9,55 yeeprotheyini zizonke.
Ukubala; Abantu abadala bafuna phakathi kwe-46 kunye ne-56 yeeprotheyini ngosuku, kuxhomekeke kwi Amaziko oLawulo lweZifo noThintelo, kodwa uninzi lwabantu lufumana ngaphezulu kwe- isincomo seprotein, apho ukusilela kwayo kunzima kakhulu.
Uyilungisa njani ibhanana kunye nebisi smoothie
Zininzi iintlobo zokushukuma okwenziwe kubisi. Sijonga enye yeeklasikhi, ibhanana nobisi liyashukuma. Ngokufika kobushushu, ufuna ukuwadla ngakumbi, nangona alungile ukusela unyaka wonke.
Olu bisi lubisi siyathanda kuba ilungiselelwe ngokulula kwaye incasa yayo igudile kwaye bukhrim. Nabani na othanda incasa yebhanana, iya kuba yeyabo isiselo osithandayo.
Izithako ze-smoothie:
- Ngama-250 eemililitha zobisi
- Ibhanana evuthiweyo
- umkhenkce otyunyuziweyo (ukhetho)
Ukulungiselela
Uya kudinga uncedo lomxhubi wombane okanye ingalo exubileyo. Faka izithako kunye betha ngamandla de agudise. kwaye ngaphandle kwempuphu. Ungadibanisa umkhenkce otyumkileyo ukuba ufuna ukuwusebenzisa xa kubanda. Ukuba akunjalo, ungayigcina efrijini. Nangona sicebisa ukuba ityiwe kwangoko.
Izinto ezahlukeneyo zinokongezwa kolu hlobo lokungcangcazela ukuze ukungaguquguquki okanye incasa yahluke, uyihombise ngeetshiphusi, ufefe iswekile yomkhenkce, Isithambisi okanye ucofe nje iicookies.
Iikhalori ezivela kubisi lwebhanana ziyashukuma
Xa sisiva igama elithi smoothie, sicinga ngokuthe ngqo malunga nenani leekhalori ezifunekayo kwesi siselo simnandi. Kule meko, oku kushukuma kunokuba yenye yeekhalori esinokuyenza ekhaya.
Iikhalori ezikule ntshukumo zivela ii-carbohydrate, iiproteni kunye namafutha kwezi zinto zimbini. Kuxhomekeke kumgaqo-siseko kunye nemetabolism yakho, uya kugaya olu hlobo lokungcangcazela ngandlela thile.
Kuqikelelwa ukuba ibhanana kunye nobisi zihlala zishukuma ineekhalori ezimalunga nama-250. Iya kuhlala ixhomekeke kuhlobo lwebhanana elisetyenziswe ngokufanayo kuhlobo lobisi, ayifani nokusebenzisa i ibhanana iqhelekile Iikhalori ezingama-170 kwiigram ezili-100 kunebhanana eyindoda eneekhalori ezingama-95 kwigramu ezili-100 nganye. Kwelinye icala, siya kuthi siqwalasele ukuba a iglasi yobisi lonke ibonelela ngeekhalori ezili-150 kunye neglasi yeskim okanye ubisi olunamafutha ineekhalori ezingama-80.
Ngaba ibhanana kunye nobisi i-smoothie ikwenza utyebe?
Abantu abaninzi bacinga ukuba olu hlobo lokunyikima luluncedo ekufumaneni ubunzima kunye nokufumana ubunzima bemisipha ukuba ukwinqanaba loqeqesho oluqatha.
Ukubanga ukuba oku kushukuma kuya kusenza sityebe akunangqondo kwaphela, ukuba isetyenziswa rhoqo kwaye ngobuninzi bayo iya kusenza sityebe ngokulula.
Ukutya kuguqulwa kube ngamandla kwaye kufuneka sisebenzise amandla ukoyisa ubomi bethu bemihla ngemihla, ukuba sisebenzisa kakhulu kunokuba sichitha amandla, akunamsebenzi ukuba utya ntoni okoko umzimba wakho uza kuqala ukugcina oovimba kwaye uya kuzuza ubunzima.
Ngaphandle kweekhalori, ibhanana smoothie iphilile kakhulu emzimbeni. Iibhanana zisempilweni ukuba zisetyenziswe kwiidessert ezininzi. Yinto eyaziwayo ukuba abadlali Bayayisebenzisa ukubuyisela izimbiwa kunye neevithamini ezisetyenzisiweyo kwimisebenzi yabo yomzimba, ke, badla ibhanana enye ukuya kwezimbini ukubuyela kwimeko yesiqhelo. Ngesi sizathu, iibhanana kunye nobisi i-smoothies zenziwe ukuba zihlale zisempilweni.
Ngaba ezinye iintlobo zobisi zinokusetyenziselwa ukwenza?
Namhlanje apho abantu abonwabisayo, abatya inyama, iivegans, iivenji eziluhlaza kunye noluhlu olude lokukhetha ukutya bahlala khona, Singafumana iindlela ezahlukeneyo zokulungiselela le smoothie kwiintlobo ezahlukeneyo zobisi.
Okona kwaziwayo ngu ubisi lwesoya, ukhetho olufanelekileyo lokutshintsha ubisi lweenkomo. Ubisi lweSoy lutyebile kwiiamino acid ezifanelekileyo, ezifanelekileyo kuphuhliso olufanelekileyo. Ukongeza, ibonelela ngesixa esikhulu protein, iswele i-cholesterol kwaye ityebile kwiivithamini kunye neeminerals.
Kwelinye icala, kwelona zinyo limnandi kunye nelona limnandi banokuba nobuganga bokwenza njalo yongeza ubisi olunencindi kwi-shake. Oku kuyakwenza ukuba i-banana smoothie yakho inyuke nge iivithamini zohlobo A, C, D nalo lonke iqela B.
Ubisi olunamanzi yinto ehambileyo yenkqubo apho ubisi lwenkomo luphulukene nawo onke amanzi emva koko kongezwe iswekile. Ndiyabulela oku, ukungqinelana okungqingqwa kufezekisiwe.
Imveliso etyebileyo kwi-calcium, i-phosphorus kunye ne-zinc enika inqanaba eliphezulu leswekile kunye ne-lactose.
Okokugqibela, unokuyilungiselela nge ubisi lwekhokhonathi, laa tropical kunye nokungaqhelekanga kuya kuyinika ubumnandi kunye nephunga.
Ukwenza oku, kuya kufuneka utshintshe umlinganiso wobisi lwenkomo kule yobisi lwekhokhonathi. Ubisi lwekhokhonathi Iphekwe kwinyama emhlophe yekhokhonathi evuthiweyo, Iyacolwa ukuba ibe sisiselo esimnandi nesinempilo. Sinokuyithenga kwiivenkile esele zilungisiwe okanye sizikhuthaze ukuba sizenze ekhaya.
Ubisi lwekhokhonathi luqulathe iivithamini zeqela B kunye novithamini C. Ukongeza, ityebile i-potassium, i-phosphorus, i-selenium kunye ne-magnesium. Ukongeza, ilungile kumathambo ethu kuba ine calcium.
Kwelinye icala, ayiboneleli nge-fructose kodwa i-2% yeswekile, ilungele bonke abo banganyamezeliyo i-lactose, ityebile kumafutha e-polyunsaturated kunye nakwiifutha.
Oku kushukuma kusinika iiyantlukwano ezininzi kuyo, zonke zisinika izibonelelo ezinkulu zomzimba wethu. Ukuba awukwazi ukuthatha isigqibo kuyo nayiphi na i-smoothie, sikucebisa ukuba uqaphele kwaye ulungiselele i-banana kunye nobisi lwe-smoothie namhlanje. Ngezithako ezibini kuphela onokonwabela isiselo esimnandi ukuba uya kuthandana.
Kukangaphi kucetyiswa ukuba kuselwe oku kushukuma?