Smoothies Yakakunakira Iwe Here?

Zvemukati

• Chii chinonzi Smoothies?
• Zvinowanzobatanidzwa
• Mhando
• Zvichida hutano hunobatsira
• Inogona kubatsira kusimudzira michero uye miriwo kudya
• Inogona kutsigira yakawedzera fiber kushandiswa
• Dzimwe mhando dzine huwandu hwakawanda hweshuga yakawedzerwa
• Smoothies inobatsira kurasikirwa uremu?
• Smoothies inogona kugadzirirwa kuzadzisa zvaunoda
• Hutano smoothies mapepa
• Ginger green smoothie
• Zvinoshandiswa
• Mirayiridzo
• Tropical bheri beet Smoothie
• Zvinoshandiswa
• Mirayiridzo
• Chinokosha

Smoothies ndiyo inowedzera mukurumbira tsika uye inowanzo kutengeswa sechikafu chehutano.

Idzi zvinwiwa zvakasiyana-siyana zvinotakurika, zvine mhuri-zvine ushamwari, uye zvinogadziridzwa chero pane kuravira kana zvido zvekudya. Smoothies zviri nyore kuzvigadzirira, asi iwe unogona zvakare kutenga matsva kana emabhodhoro kubva kune akakosha maresitorendi uye mazhinji makuru ezvitoro.

Nepo mamwe marudzi akatakurwa nemavheji uye michero, mamwe anotakura shuga kana zvimwe zvisina kunaka zvigadzirwa. Saka nekudaro, unogona kushamisika kana iri sarudzo yakanaka.

Chinyorwa ichi chinotsanangura zvese zvaunoda kuti uzive nezve smoothies, kusanganisira avo anogona kuve marapirwo ehutano uye kudzikira, kunyangwe iwo achibatsira kurasikirwa nekurema, uye matipi ekugadzira zvine hutano zvinoenderana neshanduro kumba.

Chii chinonzi Smoothies?

Smoothies yakakora, zvinwiwa zvinotapira zvinowanzo sanganiswa kubva pamichero yakacheneswa, miriwo, majusi, yogati, nzungu, mbeu, uye / kana mukaka kana mukaka wenondairy.

Iyo yakakosha smoothie inotanga nezvinhu zviviri zvakakosha - hwaro uye mvura. Kubva ipapo, unogona kusanganisa zvinongedzo kune zvaunofarira.

Mazhinji smoothies anosanganisira chando chakagadzirwa kana chando cubes kupa chekupedzisira chigadzirwa kutonhorera, kwechando kuenderana kwemukaka. Nekudaro, avo ekuravira profiles anosiyana zvakanyanya zvichienderana nezvinosanganiswa.

Zvinowanzobatanidzwa

Zvishandiso zvakakurumbira mumashopu akagadzirwa nemaoko uye ezvitoro anosanganisira:

• Zvibereko: michero, bhanana, apuro, pichisi, mango, uye chinanazi
• Muriwo: kare, sipinashi, arugula, gorosi yegorosi, microgreens, avocado, cucumber, beetroot, cauliflower, uye karoti
• Nuts uye mbeu: almond ruomba, nzungu ruomba, walnut ruomba, sunflower mbeu ruomba, chia mbeu, hemp mbeu, uye furakisi kudya
• Mishonga uye zvinonhuwira: ginger, turmeric, sinamoni, cocoa poda, cocoa nibs, parsley, uye basil
• Nutritional and herbal zvinowedzera: spirulina, mukume wenyuchi, matcha poda, protein poda, uye hupfu hwevhitamini kana mamineral anowedzera
• Mvura: mvura, muto wemichero, muto wemiriwo, mukaka, mukaka wenondairy, coconut mvura, tii iced, uye kofi inotonhora yekubika
• Zvinotapira: maple sirasi, shuga mbishi, huchi, mazuva akakwenenzverwa, sirasi yakapusa, muto wemichero unoisa, stevia, ice cream, uye sorbet
• Vamwe: kottage chizi, vanilla mushoma, yakanyoroveswa oats, yakabikwa chena bhinzi, silken tofu, uye dairy kana nondairy yogati

Mhando

Mazhinji masmoothies anogona kuiswa muchikamu chimwe kana zviviri zvezvikamu zvinotevera - asi paine kuwanda kukuru pakati pavo:

• Zvibereko smoothies. Sezvinoreva zita iri, rudzi urwu rwe smoothie runowanzo kuve nemhando imwe kana yakawanda yemichero yakasanganiswa nemuto wemichero, mvura, mukaka, kana ice cream.
• Green Smoothies. Green smoothies inorongedza mashizha akasvibira miriwo uye michero yakasanganiswa nemvura, muto, kana mukaka. Ivo vanowanzo kuve vanorema mune veggies pane akajairwa masmoothies, kunyange iwo achiwanzo sanganisira chibereko chidiki chekutapira.
• Mapuroteni Smoothies. Mapuroteni Smoothies anowanzo tanga nemuchero mumwe chete kana muriwo uye mvura, pamwe neprotein sosi senge Greek yogati, kottage chizi, silken tofu, kana protein powder.

Nekuti masmoothies akajairika, zviri nyore kurongedza iwo nezvinovaka muviri.

Smoothies inogadzirwa nekusanganisa michero, miriwo, yogati, nezvimwe zvinoshandiswa kugadzira chinwiwa chakakora, chinotapira.

Zvichida hutano hunobatsira

Vanhu vazhinji vanodya smoothies sekudya kwemangwanani kana masikati masikati. Dzinogona kuve nzira huru yekuisa zvekudya zvine hutano mukudya kwako.

Inogona kubatsira kusimudzira michero uye miriwo kudya

Smoothies inogadzirwa zvakanyanya kubva kuchitsva kana chando zvigadzirwa inogona kuwedzera kudyiwa kwako kwemichero nemiriwo, iyo inopa akasiyana siyana mavitamini akakosha, zvicherwa, fiber, uye antioxidants.

Pamwe chete, izvi zvinovaka muviri zvinogona kudzora kuzvimba, kugadzirisa kugaya, uye kudzikisira njodzi yako yezvirwere zvisingaperi sechirwere chemoyo, osteoporosis, kufutisa, uye kuderera kwepfungwa zvine hukama nezera ().

World Health Organisation (WHO) inokurudzira kuti vanhu vakuru vadye kanokwana kuita mashanu (kwakatenderedza magiramu mazana mana) emichero nemiriwo pazuva. Nekudaro, vanhu vazhinji vanotadza kusvika pane ichi chiratidzo ().

Kana iwe ukaona kuti hausi kudya michero yakakwana kana maveji, iyo smoothie inogona kunge iri nzira inonaka yekurongedza mu3-3 yakawanda servings.

Inogona kutsigira yakawedzera fiber kushandiswa

Fibha chinhu chakakosha chinobatsira kugaya nekudzivirira kuzvimbirwa uye kutsigira kukura kwehutachiona hunobatsira mudumbu rako rekugaya ().

Kutsvagurudza kwekutanga kunoratidza kuti nharaunda ine hutano, inobudirira yematumbo mabhakitiriya inogona kubatsira kudzikisira kuzvimba, kusimudzira hutano hwemuviri, uye kutsigira hutano hwepfungwa ().

Kudya kwefibha kwakaringana kunoenderana nenjodzi yakadzikira yezvirwere zvisingaperi, senge chirwere chemoyo uye mhando 2 chirwere cheshuga ().

Asi, vanhu vazhinji havasi kusangana nezvavanoda zvezuva nezuva fiber - kunyanya avo vanotevera kudya kwekuMadokero.

Dhipatimendi reUnited States rezvekurima (USDA) rinokurudzira kudya kwemazuva ese kweanosvika makumi matatu nesere magiramu efaera kuvarume uye magiramu makumi maviri nemashanu evakadzi. Kutsvagurudza kunoratidza kuti vazhinji veAmerica, paavhareji, vanongodya chete magiramu gumi nematanhatu efaibha zuva rega rega ().

Nezvakanaka zvinoshandiswa, smoothies inogona kunge iri nzira yakanakisa yekusimudzira yako fiber yekudya.

Zvimwe zvekudya zvine fiber zvakanyanya zvine zvakajairika zvinotsvedza smoothie, zvinosanganisira michero, miriwo, zviyo zvese (senge oats yakanyoroveswa), nzungu, mhodzi, uye nyemba (dzakadai bhinzi chena).

Smoothies inzira iri nyore yekusimudzira kudya kwako kwemichero, miriwo, uye zvimwe zvakati wandei-zvakapfuma zvekudya.

Dzimwe mhando dzine huwandu hwakawanda hweshuga yakawedzerwa

Musiyano uripo pakati poutano husina kutsarukana hune hutano uye hwakanyanya zvinoenderana nemhando uye huwandu hwezvigadzirwa.

Smoothies 'gomba rakakura ndiko kusimba kwavo kuve neakawanda huwandu hweshuga yakawedzerwa.

Kuwedzera shuga kunoderedza huwandu hwehutachiona hwe smoothies. Zvakare, kugara uchidya yakawanda yakawedzerwa shuga kunogona kuwedzera njodzi yako yezvirwere zvisingaperi sechirwere chemwoyo, chirwere cheshuga, uye chirwere chechiropa ().

IAmerican Heart Association inokurudzira kudzora kudya kwako kweshuga yakawedzerwa kusapfuure mashupuni mapfumbamwe (37.5 magiramu) pazuva kwevarume uye maaspuni 6 (25 gramu) pazuva kwevakadzi ().

Zvekutengesa zvakagadzirwa smoothies zvinowanzo kuve zvakakwirira mushuga yakawedzerwa pane dzakagadzirwa mushanduro, asi zvinobva zvaenderana nemidziyo inoshandiswa mune yega yekubheka.

Semuenzaniso, Smoothie King's 20-ounce (590-mL) Hulk Vanilla Smoothie inotakura 47 gramu yeshuga yakawedzerwa, iri pamusoro peyako yezuva nezuva kurudziro yeshuga (6).

Yadzo Yekutanga High Protein Pineapple Smoothie isarudzo iri nani, sezvo ichingopa chete magiramu mana eshuga yakawedzerwa muhukuru hwakafanana hwekushandira (7).

Mazhinji mashuga zvigadzirwa zviri nyore kuziva, senge granulated shuga, uchi, maple manyuchi, ice cream, sherbet, uye agave nekita.

Zvisineyi, iwe unofanirwa kugara uchifunga kuti nut butters, mapuroteni poda, yakasanganiswa yogati, michero-yakasanganiswa sosi, uye shuga-inotapira majusi uye nondairy mamisi ese anogona kuve manyuko eshuga yakawedzerwa.

Dzimwe nguva kupinza zvishoma zvidiki zveshuga yakawedzerwa hazvingangove zvinokuvadza, asi kana ukanwa zvinotsvedzerera kazhinji, zvingave zvakanaka kudzora zviwanikwa zvine shuga zvakanyanya sezvinobvira.

Paunenge uchigadzira smoothies kumba, shandisa michero yakazara, senge bhanana rakaibva, kuwedzera kutapira pane huchi kana mapira manyuchi.

Paunenge uchitenga premade smoothies, edza kudzikamisa kana kudzivirira shuga yakawedzerwa, kunyanya kutarisa kune smoothies iyo inosanganisira chikafu chizere semichero uye maveji.

Nezve mabhodhoro smoothies, iwe unogona kuwana yakawedzerwa shuga yezvinyorwa pane zvakanyorwa. Kune akagadzirwa-ku-odha, tarisa iyo webhusaiti yekambani kana kubvunza ruzivo rwemuviri pakaunda.

Dzimwe Smoothies dzine huwandu hwakawanda hweshuga yakawedzerwa, iyo inogona kudzikisa huwandu hwehuwandu hwekunwa. Kuwedzeredza kuwedzerwa kudya kweshuga kunogona kuwedzera njodzi yako yezvirwere.

Smoothies inobatsira kurasikirwa uremu?

Smoothies inowanzo shambadzirwa senge yekudzora uremu chishandiso.

Kutsvagurudza kunoratidza kuti vanogona kushanda pachinangwa ichi sekunge vasiri kukukonzera kuti upfuure zvaunoda zuva nezuva zvekoriori.

Nepo vamwe vanhu vachitsvaga smoothies iri nyore nzira yekutarisa zvikamu zvekudya uye kugara pamusoro pehuremu hwavo hwekurasikirwa, vamwe vangangonzwa vasina kuzara pavanonwa macalorie pane kuadya.

Izvo zvakati, zvidzidzo zvinoverengeka zvidiki zvinoratidza kuti masmoothies anoshandiswa sekutsiva kwekudya anogona kunge akazadza sekudya kwakasimba, uye kuti kunwa macalorie pachinzvimbo chekutsenga hazvireve kutungamira pakudya zvakanyanya kana chikafu chakasimba chikadyiwa gare gare (,,).

Kunwa maringe nekuita kwekutsenga pamanzwiro ako ekuzara kunogona kuve kwakabatana zvakanyanya nekugutsikana kwaunotarisira kuti kudya kwacho kuve pane chimiro chechikafu pachacho.

Imwe yedzidzo diki yakawana kuti vanhu vaiona kushumirwa kukuru kwemichero vasati vanwa muchero smoothie vanonzwa kuzere uye kugutsikana mushure, zvichienzaniswa nevanhu vaiona kushomeka kwemichero vasati vanwa iyo smoothie ().

Izvi zvakaitika kunyangwe mapoka ese ari maviri akadya akaenzana macalorie uye zvinovaka muviri kubva kune iyo smoothie.

Pakupedzisira, kunyangwe kurasikirwa uremu kunogona kuita kwakaomarara nezvakawanda zvinopa zvikonzero, zvakakosha kushandisa macalorie akawanda kupfuura aunotora iwe. Kana Smoothie ikubatsira iwe kugadzirisa mamwe macalorie aungazodya, inogona kuve inoshanda yekudzora uremu chishandiso.

Kana iwe ukakoshesa zvigadzirwa zvakaderera mumakoriyori uye zvakakwirira mupuroteni uye faibha, yako smoothie inogona kukuchengetedza iwe izere kusvika kune yako inotevera yekudya. Chibereko chose, miriwo, nati butters, uye yakaderera kana isina-kuwedzerwa-shuga yogati ese akanakisa uremu-kurasikirwa-hushamwari zvigadzirwa.

Ramba uchifunga kuti zvako zvinovaka muviri zvinodiwa uye kugona kudzikisa huremu zvinosiyana zvichienderana nezvinhu zvakawanda, zvinosanganisira zera, danho rebasa, nhoroondo yekurapa, uye maitiro ehupenyu.

Smoothies inogona kugadzirirwa kuzadzisa zvaunoda

Unogona kunwa smoothies sechikafu kana chinotsiva chikafu, asi zano rakanaka kuziva kuti ndedzipi mhando dzaungasarudze - kunyanya kana uine hunhu chaihwo kana chinangwa chekuumbwa kwemuviri mupfungwa.

Pane fungidziro yakajairika yekuti smoothies inongoitika yakadzika macalor snacks, asi mamwe smoothies anotakura anopfuura chiuru macalorie zvichienderana nehukuru hwayo uye zvigadzirwa.

Kazhinji, 200-300-calorie smoothie ine gumi magiramu eprotein chihombodo chikuru, nepo 400-800-calorie smoothie ichipa makumi maviri magiramu eprotein akakodzera sekutsiva kwekudya. Zvakanakisisa kuongorora zvinangwa zvako uye koriori inoda kuona zvaunoda chaizvo.

Musiyano uripo pakati pezviviri ungave uri nyore sekugadzirisa saizi yekushandira.

Mazhinji emaketani anotsvedza anopa zvinongedzo uye ruzivo ruzivo kune yega yezvigadzirwa zvavo, izvo zvinowanzouya mu16-32-ounce (475-945-mL) servings.

Paunenge uchigadzira smoothies kumba, ive shuwa yekudzora yako chikamu chikamu. Mafuta akaita semazi nzungu, mhodzi, mabutiro emuti, mafuta akazara ma yogurts, uye avocado zvinopa mamwe macalorie asi zvinowedzera kuwanda kwehutano. Zvichakadaro, mashuga ekuwedzera-ins senge ma syrups anozopa akawanda macalorie asina mhando yemuviri.

Smoothies inogona kubatsira kurasikirwa nekurema kana ikakubatsira iwe kuramba uine huremu hwekoriori. Nekudaro, iwo anogona kuve akakwira macalorie, saka iwe unofanirwa kusarudza iwo anozokwana mune ako ezuva nezuva macalorie anodikanwa.

Hutano smoothies mapepa

Smoothies ane hutano zvikuru anoshandisa chikafu chizere, ane shuga shoma kana isina kuwedzerwa, uye anosanganisira huwandu hwakaenzana hwe carbs, fiber, protein, uye mafuta ane hutano.

Kana iwe uchida kuyedza kugadzira smoothies kumba, heano maviri ekuenzanisira mapikicha kuti utange.

Ginger green smoothie

Zvinoshandiswa

• 2 makapu (56 gramu) echitsva mwana sipinashi
• 1 bhanana rakakura rakaibva, rakachekwa uye rakagwamba nechando
• 1 tablespoon (6 gramu) yeginger nyowani, yakasarudzika
• 2 mashupuni (32 gramu) e-unsweetened almond butter
• 1/4 yeavocado diki
• 4-6 maunzi (120-180 mL) yemukaka wemaarumondi usina kutapira
• 1/2 mukombe (125 gramu) yepasi kana nonfat vanilla Greek yogati

Mirayiridzo

Wedzera zvese zvinoshandiswa kune blender uye sanganisa kusvika pakatsetseka. Kana yakanyanyisa kukora, wedzera mukaka wemuarumondi.

Iyi kamukira inogadzira angangoita makumi maviri (590 mL) uye inopa (,,,,,,,):

• Makorori: 513
• Mafuta: 25 magiramu
• Yesecarbs: 56 magiramu
• Fiber: 10 magiramu
• Wakawedzera shuga: 6 magiramu
• Mapuroteni: 21 magiramu

Tropical bheri beet Smoothie

Zvinoshandiswa

• 1 kapu (197 gramu) yemafriji akasanganiswa echando
• 1/2 mukombe (82 gramu) yemango yechando
• 1/4 mukombe (34 gramu) yeti beet mbishi, zvakachekwa kana kugurwa
• 2 mashupuni (20 gramu) yemoyo yehemp
• 1/2 mukombe (125 gramu) yemafuta akaderera akajeka yogati yechiGreek
• 4-6 maunzi (120-180 mL) yemvura yekonati isingaiti
• kusvina kwemuto mutsva

Mirayiridzo

Wedzera zvese zvinoshandiswa kune yako blender uye sanganisa kusvika pakatsetseka. Kana iwe uchida kuti itapire zvishoma, shandisa yogati inotapira kana kuchinjanisa mvura yekokonati ne100% muto wemichero.

Iyi kamukira inogadzira angangoita makumi maviri (590 mL) uye inopa (,,,,,,):

• Makorori: 380
• Mafuta: 13 magiramu
• Yese carbs: 52 gramu
• Wakawedzera shuga: 0 magiramu
• Fiber: 8 magiramu
• Mapuroteni: 22 gramu

Paunenge uchigadzira smoothies kumba, tarisa kusanganisa zvakaenzana musanganiswa we carbs, fiber, mapuroteni, uye mafuta ane hutano.

Chinokosha

Smoothies chikafu chakakurumbira uye zvinwiwa uye inogona kukodzera chero chero kuravira kana chikafu chinodiwa. Hutano hwavo hwakanyanya kutariswa nemidziyo yavo.

Smoothies inovaka muviri zvikuru inogadzirwa nezvikafu zvizere semichero, miriwo, yogati, uye mafuta ane hutano, nepo iwo ane akawanda mashuga akawedzerwa asiri ezvakaomesesa uye anogona kupa hutano husina kunaka mukufamba kwenguva.

Smoothies ine mapuroteni uye faibha inogona kubatsira kurasikirwa nekurema nekukuchengeta iwe uzere.

Kana iwe uchitsvaga yekugadzira nzira yekusimudzira yako michero uye veggie kutora, smoothies inogona kunge iri nzira yekuenda.