I-Los ama-smoothies enziwe ekhaya Ziye zaba enye yezindlela ezilula, ezihlwabusayo neziguquguqukayo kakhulu zokufaka izithelo nemifino ekudleni kwethu. Ngenxa yokulungela kwazo ukulungiselela, izinhlobonhlobo zazo ezibanzi zezithako ezingase zibe khona, namandla azo okudla okunomsoco namandla, seziphenduke ukudla okuyisisekelo emakhishini amaningi. Noma ngabe ngesidlo sasekuseni, isidlo sasekuseni, noma njengesnakhi sangemva kokujima, ama-smoothie ahlinzeka ngokuhlukile kukho konke okuthandayo neminyaka.
Kulesi sihloko, sizokubonisa inhlanganisela ye-smoothie eyenziwe ekhaya engcono kakhulu, esekelwe eqoqweni elibanzi lamaresiphi nezincomo zokudla okunomsoco ezivela emithonjeni ekhethekile. Ukusuka ekuqabuleni kuye kokunika amandla, kuya ekuhlanganiseni okungavamile, okukhilimu noma okuqeda ubuthi, lapha uzothola konke odinga ukukwazi ukuze ulungiselele ama-smoothies alinganiselayo, enempilo futhi kumnandi ekhaya, njengezindlela zokupheka ze eyenziwe san jacobos.
Iyini i-smoothie futhi kungani kufanele uyifake ekudleni kwakho?
I-smoothie iyilungiselelo eliwuketshezi lapho izithako ezifana nezithelo, imifino, imikhiqizo yobisi noma iziphuzo zemifino zichotshozwa, kanye nezinye izithasiselo ezithuthukisa ukunambitheka, ukuthungwa nokuthungwa. inani lokudla. Ngokuya ngokwakhiwa kwawo, ama-smoothies angaba njenge-a i-Milkshake (nobisi no-ayisikhilimu), ku-smoothie (eminyene, enezithelo eziqandisiwe noma iyogathi), noma esiphuzweni esisebenzayo esine-superfoods nezithako ezinempilo. Ngoba kukhona ukuphila okwengeziwe ngale kwakudala ushokoledi uyazamazama. Nakuba njalo okumnandi!
Ngaphezu kokuba indlela elula yokusebenzisa izithelo ezivuthiwe noma zonyaka, ama-smoothies afanelekile Ukwandisa ukusetshenziswa kwamavithamini, amaminerali, ama-antioxidants kanye ne-fiber. Futhi zikuvumela ukuthi uvumelane neresiphi nezidingo ezithile: ushukela omncane, amaprotheni amaningi, ukugaya, ukunika amandla, noma ngisho nemiphumela esuthisayo.
Izithelo eziphelele zama-smoothies enziwe ekhaya kanye nezinzuzo zawo
Enye yezinzuzo eziyinhloko zama-smoothies ukuguquguquka kwawo. Cishe noma yisiphi isithelo singaba isithako senkanyezi eresiphi, sisodwa noma sihlanganiswe nezinye. Ngezansi sichaza ezinye zezinhlanganisela ezihlwabusayo nezinomsoco kakhulu ngokusekelwe esithelweni okukhulunywa ngaso.
IPENTSHISI
Amapentshisi ayisithelo esimnandi, esimnandi, futhi esinamanzi, alungele ama-smoothies ehlobo noma ekwindla. Ungayisebenzisa isha noma ifriziwe, futhi uma une-blender enamandla ungayihlanganisa nesikhumba esigezwe kahle. Igqama ngokuqukethwe kwayo okuphezulu ku i-vitamin C kanye ne-fiber.
Iresiphi enconyiwe yile i-smoothie yepentshisi ekhilimu ene-yogurt yemvelo, okunikeza ukhilimu, ukusutha kanye nokunambitheka okuncane. Ungazama futhi i-lassi enezinongo nge-kefir yembuzi, elungele ukugaya ngenxa yama-probiotics ayo. Ngoshintsho, ungase ujabulele ukuthungwa nokunambitha kwe ama-chicken nuggets, ngisho noma zingamalungiselelo ahlukile.
sitrobheli
Ama-Strawberry adinga izithako ezintathu kuphela ukuze akhanye ku-smoothie: isithelo esisha, ukhilimu onzima, kanye nokuthintwa ushukela. Ungangeza iyogathi ukuthambisa umphumela, noma i-vanilla ice cream ukuze uthole inguqulo emnandi kakhulu. I ama-smoothies ama-strawberry Zivame kakhulu futhi zithandwa kakhulu, ngakho ungakwazi ukuhlanganisa Ama-Strawberries anembewu yebhanana nefilakisi, ukuthola ukunyakazisa okukhulu okunomsoco ophezulu.
I-Avocado
Ukuthungwa kwayo kwebhotela kwenza ukwatapheya ube isisekelo esihle sama-smoothie, kanye nokuceba ngawo amafutha anempilo, amavithamini E no-B, kanye ne-potassium. Nakuba umbala wayo ungashaqisi kakhulu, ukunambitheka kucashile kangangokuthi kuvumelana kahle nezinhlanganisela eziningi.
Ungalungiselela i- I-avocado smoothie nama-strawberries noshizi noma uyihlanganise nepheya kanye nekiwi, wengeze i-oats, ukhukhunathi kanye nejinja ukuze uthole isiphuzo esanelisayo nesiqabulayo. Uma ufuna inguqulo enempilo, yeqa uju bese ukhetha iyogathi engenalutho, engenashukela.
i-Mango
Isibambo siphelele uma ufuna i- ukunambitheka okushisayo nokumnandi. Icebile ku-vitamin A nama-antioxidants. Ukuthungwa kwayo kuyenza ilungele kokubili izitsha zokunyakazisa kanye ne-smoothie.
Iresiphi ethokozisayo yile I-Mango yogurt lasi, efakwe i-cardamom nesafroni, noma i-smoothie yemango nebhanana enembewu, ukulungisa ukuthungwa ngamanzi kakhukhunathi noma ubisi lwezitshalo.
I-Apple
I-apula liyahlukahluka futhi litholakala unyaka wonke. Eziluhlaza zinikeza i-asidi, kanti ezibomvu, ubumnandi. Ungazilungiselela ngesipinashi, i-kale nesilimo esidliwayo esinamagatsha anamanzi ukuze uthole a enika amandla i-smoothie eluhlaza, noma uwahlanganise nekiwi nejusi yewolintshi ukuze uthole isiphuzo esimnandi.
Inhlanganisela ye-tropical more ifinyelelwa nge-apula lika-Granny Smith, uphayinaphu, ne-mint, elungele ukupholisa ngezinsuku ezishisayo.
UMelon
Iphelele kahle ekwindla uma ukhetha izinhlobo ezigcinwe kahle. Amanzi ayo aphezulu ayenza iqabule futhi ilula. Ihambisana kahle nezinye izithelo noma izithako ezinoshukela njengoshizi okhilimu.
Amanye amaresiphi afakiwe yilawa: I-melon kanye ne-mango smoothie nebhanana noma i-smoothie ye-melon neyogathi, ehlinzeka ngokhilimu kanye nesethulo esikhangayo kakhulu.
Sandía
Ngamanzi amaningi kune-cantaloupe, ikhabe lilungele ama-smoothie abandayo, ama-ice pop, noma ama-slushies. Ukuze uthole isiphuzo esincane, zama a i-Milkshake ikhabe nobhanana noma ikhabe nelamula, ongafaka kuyo iyogathi noma ubisi lukakhukhunathi ukuze ushube. Ungayihlanganisa ne-lime, ama-strawberry noma ama-raspberries ukuze uthole ukuthinta okumnandi.
Iphayinaphu
Uphayinaphu awugcini nje ngokugaya ukudla, kodwa futhi unamanzi, unephunga elimnandi futhi ungumthombo we-bromelain. Susa isiqu esiqinile ngaphambi kokuhlanganisa futhi ulungise ubuningi ngendlela othanda ngayo.
Iresiphi emnandi kakhulu uphayinaphu, i-mandarin, ne-ginger smoothie. Enye inketho ye-tropical i-ananas smoothie enomango namanzi kakhukhunathi, ongayenza ngokwezifiso nge-mint.
Uva
Namuhla kunezinhlobo eziningi ezingenambewu, ezilungele ama-smoothies. Zinoshukela, zinesikhumba esincanyana kanye namanzi amaningi. Ungawafriza ukuze uthole ukuthungwa okuqabulayo.
Iresiphi enconyiwe yile i-smoothie yamagilebhisi nebhanana, iyogathi, ne-vanilla. Ukuze uthole ukuthinta okubabayo, engeza isinamoni yomhlabathi.
Izithelo ezibomvu
Amajikijolo, ama-raspberries, ama-blackberries, nama-currants ukuqhuma kweqiniso kwe-flavour nama-antioxidants. Kungakhathaliseki ukuthi kusha noma kufriziwe, alungele ama-smoothie awugqinsi, anemibalabala.
Iresiphi yakudala yi- I-Banana smoothie ne-yogurt nama-oat flakes. Ungaphinda uhlanganise amajikijolo abomvu nomango ukuze uthuthukise ukunambitheka futhi udale isethulo esihle kakhulu.
Banana
Ubhanana ungumlingiswa omkhulu ngenxa yobumnandi bawo kanye nobumnandi bemvelo. Kuhle njenge-thickener noma ukuhlanganisa nanoma yisiphi esinye isithelo. Kungenziwa iqhwa ukuze kube nomphumela oneqhwa.
Ezinye izinhlanganisela eziwinayo zihlanganisa ubhanana nama-blueberries, ngama-strawberry, nezinsuku nama-alimondi, noma ne-cocoa ukuze uthole ukunyakaziswa kwesitayela se-dessert esisheshayo nesinamandla. Kodwa ngaphandle kokukhohlwa banana kanye matcha tea smoothie. Okwangempela futhi okumnandi ngezingxenye ezilinganayo!
ikiwi
I-Kiwi igqama ngokunambitheka kwayo okune-asidi nombala oluhlaza ogqamile. Ilungele ama-smoothies aluhlaza kanye ne-arugula, isipinashi noma enye imifino. Iqukethe okuningi uvithamini C futhi isiza ukulawula ukuhamba kokugaya ukudla.
Inhlanganisela ezithakazelisayo iyona kiwi smoothie nge arugula kanye oats. I-Arugula inikeza amavithamini kanye nenothi elibabayo elilinganisa kahle nobumnandi be-kiwi nama-oats.
Izihluthulelo zokulungiselela ama-smoothies alinganiselayo futhi anempilo
- Sebenzisa izithelo ezivuthiwe nezesizini: Ukunambitheka kwayo kushubile futhi ubumnandi bayo bemvelo buqeda isidingo soshukela owengeziwe.
- Faka uketshezi olunempilo: ubisi oluncibilikisiwe, iziphuzo zezitshalo ezingenashukela, itiye le-herbal, noma amanzi kakhukhunathi.
- Engeza imithombo yamaprotheni efana neyogathi yesiGreki, i-kefir, noma amaprotheni emifino uma ufuna ukuthi iphelele.
- Gcwalisa nge-toppings njenge imbewu (ifilakisi, i-chia, isesame), amantongomane noma izinongo (isinamoni, i-ginger, i-mint).
Ama-Smoothies okunciphisa umzimba? Kwabasubathi? Eyezingane noma abantu abadala?
Ama-smoothies angashintshwa ngezigaba nezidingo ezahlukene. Abawona umkhiqizo oyisimangaliso, kodwa iyithuluzi eliwusizo lokucebisa ukudla okulinganiselayo.
Ukuze ulahlekelwe isisindo, kunconywa ukusebenzisa isithelo esisodwa noma ezimbili kuphela, gwema imikhiqizo yobisi yonke, futhi usebenzise amanzi noma ama-infusions njengesisekelo. Kwabasubathi, kuhle ukuthi bahlanganise amaprotheni, ubisi noma isiphuzo semifino, uvumele ukuqondiswa i-milkshake ye-soy, nezithelo ezinothe ngama-antioxidants afana namajikijolo abomvu noma ubhanana.
Ezinganeni, zingaba indlela ejabulisayo yokudla izithelo eziningi. Nakuba kubantu asebekhulile abanobunzima bokuhlafuna, bayasiza ukufaka izakhi kanye nokugcina amanzi.
Ama-smoothies ezithelo nemifino ayindlela emnandi yokunakekela impilo yethu, ujabulele ukunambitheka okuhlukahlukene, futhi uhlale umanzi. Ngaphezu kwalokho, ukuhlukahluka kwazo kuzenza zifanelekele zonke izethameli, kusukela ezinganeni kuye kwabasubathi nabadala. Okubalulekile ukukhetha izithako zekhwalithi, ukudlala ngezinhlanganisela, nokugcina ukulingana phakathi kokunambitheka nokudla. Okuncono? Bathatha imizuzu engaphansi kweyi-10 ukuze balungiselele futhi bakhanyisele noma iyiphi ingxenye yosuku lwakho! Ziphathe ngendlela a banana smoothie kanye almond cream!