Sele kuyiminyaka ngoku, ukunyikima kwazo zonke iintlobo zazo zonke iintlobo zabantu zithathe amandla amaninzi. Kumashumi eminyaka eyadlulayo, kwakushukunyiswa iilekese, i-ayisikhrim, iicookies kwaye zenzelwe iidessert okanye amashwamshwam. Namhlanje, siphucule kwaye sadala uninzi lwee iziqhamo ze-smoothies usempilweni, oko kukugcwalisa ngamandla okanye kukunceda ukuba uphalaze ezo phawundi zongezelelweyo.
Ukuba sijonge ukunciphisa umzimba, singafezekisa lo msebenzi unzima ngoncedo lokungcangcazela okumnandi kunye nokunambitheka. Ukwehla kobunzima akufani nokutya okungancanciswanga ziyadinisa kwaye ziyadinisa kuthi.
Kukho iindlela ezahlukeneyo kwaye zityebe kakhulu ukunciphisa umzimba kwaye ukwenze ngovuyo olukhulu inkalakahla yethu. Iziqhamo ze-Smoothies zithandwa kakhulu kwihlabathi liphela kwaye namhlanje ziye zaba yindlela esempilweni yokuphalaza iipawundi ezingaphezulu.
Iziqhamo ze-smoothies ukunciphisa umzimba
Ukutya iziqhamo ukunciphisa umzimba Lukhetho olufanelekileyo lokujonga, kuba ziqulathe izixa ezikhulu zemagniziyam, i-potassium, i-bromine, ubhedu, i-zinc kunye ne-calcium, kunye neevithamini ezininzi.
Unokudibanisa ubuninzi beziqhamo ukuze konke ukushukuma kuyinyani kwaye kuyingqayizivele, ngakumbi ukuba intsha kwaye inyikima yendalo. Oku kuya kunceda ukulungelelanisa ukutya kwakho kunye nokufezekisa inani elifanelekileyo kunye nempilo entle.
Ukutya ukutya okunotye iziqhamo ze-smoothies kubonisiwe ukunceda ukugcina ukutya okufanelekileyo, ukutya okubandakanya iinkozo, amandongomane, kunye nemifuno ezibonelela ngomzimba wethu iivithamini, iiminerali kunye nezinye iintlobo zezakhamzimba ezinceda ukukhupha ityhefu kunye nokuzalisa umzimba wethu ngee-antioxidants.
Ngapha koko, liziqhamo zinceda ukuthintela isifo sentliziyo okanye umhlaza. Yenza iintlobo ezahlukeneyo zeziqhamo zendalo ezenziwe nge-smoothies ezenziwe ngebhanana, i-strawberries, i-blueberries, iinanphaphu, ibhanana, i-melon, i-watermelon ... zizinye iindlela ezifanelekileyo. Sincoma ukwenza i-smoothies kunye neziqhamo zonyaka.
Iziqhamo ze-smoothies zeembaleki
Inkxalabo yokuba sempilweni komzimba inyukile ngokuhamba kwexesha kwaye nanamhlanje xa siphila incopho yayo, ngenxa yesi sizathu, I-Intanethi isulelwe ngumkhuhlane wokutya okunempilo, ukulinganisela okudibeneyo kunye nokuzivocavoca umzimba.
Iimbaleki kunye neembaleki zisikhokelele ekubeni sibe nabantu abaninzi nangakumbi abanomdla wokugcina indlela yokuphila esempilweni kwaye uninzi lwabo luyifumana ngokugungqa kweprotein. Nokuba ukunciphisa umzimba okanye ukugcina ubunzima bemisipha elungileyo.
Iiprotheyini ezenziwe ekhaya ziye zanqoba iinethiwekhi kwaye akumangalisi ukuba uninzi lwazo zilungele ukufumana ukutya okufanelekileyo kunye nokukwazi ukwenza kwimithambo okanye kwimithambo yomzimba.
Iiproteni ziyangcangcazela iimbaleki
Iprotein yinto esetyenziswa ngumzimba wethu ukwenza izihlunu, ulusu, amathambo kunye nezinye izicwili, ke ngoko, ukuba sisebenza kulwakhiwo lwezihlunu namathambo ethu, kufuneka sinikele ingqalelo kwezi zinto.
Iiprotein ziyanyikima kufuneka zifikelele zibandakanya 100% protein, kwifomathi yolwelo okanye yomgubo. Ngokwesiqhelo, baxuba ii-carbohydrate kunye namafutha ukwenza ukugungqa okupheleleyo.
Iziqhamo kunye neeproteni zokupheka
Iqanda elimhlophe, itshizi kunye nebanana smoothie
Yongeza amaqanda amane amhlophe aphekiweyo, i-4 g yetshizi entsha, ibhanana, iswiti yokunambitha kunye nobisi olunamafutha. Kuya kufuneka sibethe yonke into de kudaleke umxube ofanayo.
I-Strawberry kunye ne-oatmeal smoothies
Amaqanda ama-4 amaqanda, i-yogurt entsha ecekeceke, i-20 gram ye-oatmeal kunye ne-4 strawberry, yongeza ubusi obuncinci kwaye ubethe de ufumane umxube owufunayo.
La mabini ashukuma Zizo iindlela ezimbini ezimnandi ukubuyisa amandla emva kokuzilolonga, okanye isidlo sakusasa sangaphambi kokuzilolonga okanye isidlo sasemini. Kufuneka sishiye iyure yokuphumla ukuze izimbiwa kunye neevithamini zihlale kakuhle emzimbeni.
Iziqhamo ezikhanyayo ze-smoothies
Kwelinye icala, sifumana iziqhamo ezinamafutha asezantsi, ukungcangcazela kokukhanya, zilungele abo balandelayo ukutya okutyayo okanye abafuni nje ukongeza iikhalori ezininzi ekutyeni kwabo.
Isitshixo sokunciphisa umzimba kukwazi ukukhetha izithako kakuhle, umzekelo, ukuba isiseko se-liquid sikhetha ubisi, bubisi obusikiweyo. Ngokunjalo, ukuba sifuna ukuyenza mnandi, kufuneka sikhethe okona kutya kulungileyo, isiraphu ye-agave, istevia, iswekile epheleleyo okanye ubusi.
Iziqhamo ezikhanyayo ze-smoothies, iiresiphi
- Iinanapple, iapile kunye neorenji smoothie: siya kufuna isiqingatha senaninasi, iapile kunye neeorenji ezimbini ezixobukile. Siza kutyumza kwaye sibethe zonke izithako de sifumane umxube ohambelana kunye nonomnandi.
- Ipesika egudileyoiglasi yobisi lwe-skim, i-vanilla powder, ipesika entsha. Chuba ipeach kwaye uyongeze kwiglasi ye-blender kunye nobisi, ubethe imizuzu embalwa de kube kumxube ogudileyo.
- I-Strawberry Smoothies: iqhekeza lamaqunube, iglasi yobisi olunamafutha kunye nesinamon encinci. Landela amanyathelo afanayo njengangaphambili, olu khetho, yongeza isinamon eya kuthi inike ukuchukumisa okwahlukileyo kwismoothie.
- I-Banana kunye ne-strawberry smoothies: iqhekeza lamaqunube kunye nebhanana iphelele. Yongeza iglasi yobisi olunotya kwaye uyakufumana enye yeeklasikhi zakudala.
Iziqhamo ezinamandla ze-smoothies
Emva koko sikuxelela ukuba zeziphi izitshixo zokufezekisa iziqhamo zamandla ze-smoothies ukwenzela ukuba bonke abo bantu badinga ifoto yamandla ongezelelweyo, banokulungiselela iziqhamo ze-smoothies ezinedosi elungileyo yamandla. Oku kushukuma kunezibonelelo ezintle kwaye kugcwalisa umzimba wethu ngeevithamini, iiminerali, iiproteni kunye namafutha asempilweni.
Zizityebi kwii-kilocaloriesZiphantsi kumanqatha azalisiweyo kwaye zityebile kakhulu kwiicarbohydrate ezifakwa kwindlela ephantsi. Zingenziwa ngaphezulu okanye ngaphantsi kwamandla, kunye neeprotheyini ezininzi okanye ezingaphantsi. Zikulungele ukuzisebenzisa ngaphambi koqeqesho kwezemidlalo kwaye emva koko uphinde uphinde uphinde uphinde usebenzise iibhetri zakho.
Izithako ekufuneka ziqwalaselwe
- Ukutya okuphezulu kweprotein: iimveliso zobisi ezinamafutha asezantsi kunye nezinto ezivela kuzo, kunye namandongomane kunye neminye imifuno eluhlaza. Njengama-yoghurts aqingqiweyo, ubisi olunamafutha, itshizi yekhalori ephantsi, iiamangile, iiwalnuts kunye neehazelnuts.
- Ukutya okunotye kakhulu kwiicarbohydrateiziqhamo ezomisiweyo, ezinjengeeapilkosi ezomisiweyo, iidiliya, iidiliya, amakhiwane okanye iiblueberries, iinkozo, iikuki, iioats ezisongiweyo, iirayisi eziphekiweyo. Ezi zinokudityaniswa neziqhamo, iijusi, iismoothies kunye neencasa zendalo, ijam, umgubo wecocoa okanye ubusi.
Oku kugungqiswa kunokwenziwa nazo zonke iziqhamo ozifunayo, ngokucacileyo sicebisa isiqhamo esikwixesha lonyaka kuba siyakuba sisityebi. Unokongeza ubisi olunamanzi, amanzi okanye umkhenkce. Ukuphucula i-smoothies sinokongeza iiproteni Ndiyabulela kwimifuno eluhlaza, okanye i-smoothies ecebise nge-calcium.
Sinokubacebisa nge izimbiwa, iivithamini kunye namafutha asempilweni, ezinjengeavokhado okanye ioyile yekhokhonathi engaphezulu kwentombi.
Zonke ezi ziqhamo ze-smoothies zicetyiswa kakhulu ukuba sizisebenzise kwiimeko ezahlukeneyo, nokuba sifuna ukunciphisa umzimba, sandise ubunzima bomzimba okanye amandla ethu. Ungathandabuzi ukwazisa izixa ezikhulu ekuthengeni kwakho okulandelayo ukuze ube nakho ulinge kwaye uzame zonke iintlobo zeesmoothies ezimnandi.