Smoothies yakagadzirwa nemichero nemiriwo mitsva, soy, almond kana kokonati mukaka, nzungu, mhodzi uye zviyo inzira yakanaka uye ine hutano yekutanga zuva rako. Iko kuzununguka kwakanaka kune fiber, mapuroteni, mavhitamini, mvura, zvicherwa, uye antioxidants, asi smoothie haisi nguva dzose ine hutano hwemangwanani sarudzo.
A homemade smoothie ndiyo imwe yenzira dziri nyore dzekuwedzera michero, michero, miriwo, miriwo, uye zvimwe zvekudya zvine hutano pakudya kwako. Izvi zvakanaka kwazvo kune avo vanowana zvakaoma kudya michero mitsva mukati mezuva. Nutritionists vanorayira kudya nezvemichero ye5 pazuva, girasi rimwe chete resmoothie rine iyi 5 michero inzira yakanaka yekubuda.
Zvidzidzo zvakawanda zvakaratidza kuti kudya kunosanganisira michero mitsva kunoderedza njodzi yekurwadziwa kwemoyo uye sitiroko. Iwo akanaka uye echisikigo sosi yezvakawanda zvinodzivirira mwoyo zvinovaka muviri zvakaita sevhitamini C, folic acid, uye potassium. Panewo uchapupu hwokuti michero ine flavonoids (pigment inopa michero ruvara rwayo), zvakadai semaapuro matsvuku, maranjisi, magirepifruit, uye blueberries, inogonawo kudzivirira pachirwere chemwoyo nemarudzi akasiyana-siyana ekenza.
Vegetable smoothies vanewo zvinhu zvinobatsira. Zvizhinji zvezvinyoro izvi zvine calcium, omega-3 fatty acids uye mapuroteni. Huwandu uye kunaka kwezvinovaka muviri zvinoenderana zvachose pane izvo zvinongedzo zvaunowedzera kuchinwiwa chako. Fiber inogona kuwanikwa nekuwedzera kabichi, karoti, omega-3 fatty acids - mhodzi dzeflakisi, hemp uye chia mbeu, mapuroteni - nzungu, mhodzi, yoga yoga kana mapuroteni emiriwo kune smoothies.
Zvisinei, smoothies ine zvipingamupinyi zvakawanda.
Kukuya michero yakazara nemiriwo mu-high-powered blender (kufanana neVitamix yakakurumbira) inoshandura chimiro chefiber, iyo inogona kuderedza kudya kwechinwiwa.
- Chidzidzo che2009 chakabudiswa mumagazini yeAppetite chakawana kuti kudya apuro tisati tadya kunovandudza kudya uye kuderedza kudya kwekoriori panguva yekudya pane yakapwanyika apuro, applesauce, puree kana juice.
- Kunwa muchero wesmoothie hakuzadze muviri nenzira imwechete nemichero yose. Chikafu chemvura chinosiya mudumbu nekukurumidza kupfuura chikafu chakasimba, saka unogona kutanga kunzwa nzara nekukurumidza. Zvakare, chikafu chekudya chemangwanani chinogona kudzikisa pfungwa dzako uye mazinga esimba pakati pemangwanani.
The psychological factor yakakoshawo. Kazhinji tinonwa cocktail nekukurumidza kupfuura yatinodya iyo yogati imwe chete kana kapu yema berries yakasaswa nemhodzi dzechia. Uropi hunoda nguva yekucherechedza kuguta uye kuratidza kuti inguva yekurega kudya, asi hunyengeri uhwu dzimwe nguva hahushandi nemasmoothies.
- Kana smoothie yako yemangwanani iine michero chete, izvi zvinogona kukonzera kudyisa panguva yekudya kwemasikati, saka nyanzvi dzekudya dzinokurudzira kuwedzera nzungu, mhodzi uye zviyo zvakamera kuchinwiwa.
- Imwe yakanyanyisa ndiyo kuwanda kwekudya uye, zvakakosha, shuga. Mamwe mapeji eSmoothie ane zvakawanda zvemaple syrup, agave nectar, kana uchi. Kunyangwe mashuga aya asingatakure kukuvadza kwakafanana neshuga yemumaindasitiri, kushandisa kwavo zvakanyanya kunokanganisa hutano uye kunowedzera macalorie emukati mekudya.
"Dzimwe nguva isu hatina nguva yekugadzira masmoothies kumba, uye ipapo akagadzirira-akagadzirwa "ane hutano" cocktails kubva muchitoro kana mukofi anouya kuzonunura. Asi mugadziri haagari achiisa chete zvigadzirwa zvakanaka mucocktail yako. Vanowanzo wedzera shuga chena, sirasi yeshuga, muto wepasuru, uye zvimwe zvinhu zvaunoedza kudzivirira.
- Uye, chokwadi, zvakakodzera kutaura contraindications. Smoothies haikurudzirwe kudyiwa mudumbu risina chinhu nevanhu vane zvirwere zvegastrointestinal turakiti panguva yakaoma, ulcerative maronda emudumbu uye zvirwere uye zvakasiyana-siyana zveitsvo uye chiropa.
Zvokuita?
Kana chikafu chako chemangwanani chiri chinotapira chemichero kana miriwo, iwe unofanirwa kunyatso wedzera masvutugadzike pamberi pekudya kwemasikati kuti udzivise nzara. Dzivisa snacking pamasiwiti kana makuki pahofisi, uchitsiva iwo nemichero ine hutano uye nzungu mabara, crispbread uye michero mitsva.
Kana iwe usina nguva yekugadzira smoothie kumba uye uchitenga pasmoothie bar kana chitoro chekofi, vakumbire kuti vateme shuga nezvimwe zvinhu zvausingadye kubva muchinwiwa chako.
Tarisa kuti unonzwa sei mushure mekunwa cocktail. Kana iwe uchinzwa kuputika, kurara, nzara uye kuderera mumazinga esimba, saka chinwiwa ichi chingave chisina kunaka kwauri, kana kuti uri kuita kuti chive chakareruka. Zvadaro zvakakodzera kuwedzera zvimwe zvokudya zvinogutsa kwairi.
mhedziso
Smoothies yakagadzirwa nemichero yakazara nemiriwo chigadzirwa chine hutano, icho, zvisinei, chinofanira kusvikirwa nehungwaru uye kuziva chiyero. Tarisa kuti dumbu rako rinoita sei pairi uye usakanganwa nezvekudya kuti urege kunzwa nzara.