Maitiro Ekugadzira Musuru-Kuvaka Smoothie vs. nekurema Kurasikirwa Smoothie

Zvemukati

• Tsandanyama-Kuvaka Smoothie
• Blueberry Sipinachi Protein Smoothie
• Kurasikirwa nehuremu Smoothie
• Cherry Banana Peanut Butter Smoothie
• Ongororo ye

Kugadzira yako smoothie zvingaite sezviri nyore, asi zvinogona kunetsa; kuwedzera yakawandisa yehutano musanganiswa kana kuwedzera zvinhu izvo iwe funga vane hutano asi chaizvoizvo havasi vanogona kutungamirira kukuremerwa kwekoriori kana kukanganisa macro ratio. (Verenga zvakare: Maitiro Ekuvaka Yakakwana Smoothie Imwe Imwe Nguva)

Smoothies inofanirwa kuwira kwakatenderedza 150 kusvika 250 macalorie echikafu uye anosvika mazana mana pakudya. Iwe unofanirwa kushandisa zvinongedzo zvinopa chikafu chinodiwa nemuviri wako kuti ugare uine hutano uye uchizadzisa zvinangwa zvako, kwete kungowedzera macalorie asina chinhu, semichero muto kana sorbet. Mamwe masmoothies anogona kumhanyisa macalorie nekukurumidza-anosvika chiuru macalorie echinwiwa chimwe chete!

Pano, maviri smoothies iwe aunogona kugadzira kumba ayo anogona kubatsira nekurema uremu kana mhasuru kuvaka-chero chako chinangwa. (Uyezve, matipi ekuti ungavashandise sei kana kuvaka yako smoothies ane hutano.)

Tsandanyama-Kuvaka Smoothie

Zvemhasuru-yekuvaka smoothie, tarisa 40:30:30 chiyero chemacros, 40 muzana carbs, 30 muzana mafuta, uye 30 muzana protein. (Wakavhiringika nezve macros? Iri gwaro rekuverenga macros ako richabatsira.)

Iwo magiramu makumi matatu epuroteni mune ino smoothie anobatsira kuvaka mhasuru. (FYI, heino mapuroteni akawanda aunofanira kudya pazuva.) Carbs muchimiro chezviyo zvakakwana, michero, uye miriwo inoitawo basa rinokosha mukugadzirisa tsandanyama uye kuchengetedza muviri wako nezvokudya zvinovaka muviri zvaunoda.

Iyi Smoothie, kunyanya, inopa mapoka mana ezvikafu: miriwo, michero, mukaka, uye mapuroteni. Mukaka neprotein poda zvinopa huwandu hweprotein nepo mablueberries, mukaka, sipinachi, uye sirasi yemepu zvinopa carbs. Iyo sunflower ruomba inowedzera zvese mapuroteni nemafuta, izvo zvakare zvinobatsira kuti urambe uchinzwa kuzara. Sipinachi inowedzera mavhitaminzi akawanda anosanganisira antioxidants A neC, nepo mukaka uchipawo mapfupa ekuvaka chikafu calcium uye vhitamini D (iyo zvakare inodyiwa zvishoma-inodyiwa neveAmerica vazhinji).

Blueberry Sipinachi Protein Smoothie

• 1 kapu yakachekwa sipinachi yemwana
• 1 kapu yakachena kana yechando uye yakanyungudutswa bhuruu
• 3/4 mukombe wakaderera mafuta (1%) mukaka
• 1/4 mukombe whey protein powder (yakadai, Bob's Red Mill)
• 1 tsp 100-muzana maple manyuchi
• 1 tablespoon sunflower butter

Nutrition: 384 macalorie, 43g carbs, 12g mafuta, 26g protein

Hedzino dzimwe nzira dzekusarudzika iyi smoothie uye wozviita zvako.

• Sarudza mukaka usina mafuta kuti ucheke pane mamwe mafuta asingakoshi akazara uye macalorie. (Iyo protein, calcium, vhitamini D, uye zvimwe zvinovaka muviri zvakafanana ne1% mukaka.)
• Shandisa mazaya emusango emusango anotapira kupfuura emhando dzeblueberries uye cheka sirasi yemaple zvachose.
• Shandura mablueberries echando sitiroberi, pasina shuga yakawedzerwa. (Tarisa kuti icho chega chega chakanyorwa mu "strawberries.")
• Chinjana bhotela resunflower nepeanut butter, kana imwe nut butter yaunosarudza.

Kurasikirwa nehuremu Smoothie

Kuti uremu kurasikirwa uremu, tarisa ku45: 25: 30 ratio yemacros, 45 muzana carbs, 25 muzana mafuta uye 30 muzana protein.

Iyi smoothie ine yakaenzana mapuroteni seye mhasuru-yekuvaka smoothie, iyo inobatsira kuchengetedza mhasuru. Nekudaro, iwo mafuta ari mukati akaderera zvishoma, nepo fiber-yakazadza carbs inogona kubatsira kukuchengetedza iwe kugutsikana uye kukubata pamusoro pako kusvika kune yako inotevera inonaka kudya.

Inopawo mapoka matatu ezvokudya: michero, mukaka, uye mapuroteni. Cherries maviri maviri akanaka nemabhanana, uye zvese michero zvinowirirana zvinovaka muviri. Cherries inopa antioxidant mavitamini A uye C, uye akakwirira muanthocyanins uye quercetin, maviri kuzvimba-kurwisa antioxidants. Mabhanana ndiwo manyuko akanyanya e potasium, faibha, vhitamini B6, uye vhitamini C.Mukaka, mukaka, uye yogati zvinopa mapfumbamwe zvinovaka muviri zvinosanganisira mapuroteni, calcium, uye vhitamini D. Nezvakanaka zvese izvi, uri kupa muviri muviri uchigara mukati mezvikamu zvine utano.

Cherry Banana Peanut Butter Smoothie

• 1 yepakati banana
• 1/2 mukombe chando chakabikwa chinotapira cherries
• 1/2 mukombe nonfat pachena Greek yogati
• 1/2 mukombe wemukaka usina mafuta
• 3 tbsp whey protein powder (ndaishandisa Bob's Red Mill)
• 1 tbsp smoothie peanut butter
• 1/2 tsp vanilla extract

Nutrition: 394 macalorie, 48g carbs, 10g mafuta, 28g protein

Mamwe mashoma swaps aunogona kuita mune ino smoothie:

• Chinjanani bhanana nekapu imwe yemabheri aunofarira akaomeswa nechando. (Ichadzora zvishoma pashuga yechisikigo.)
• Chinjana bhata renzungu nealmond butter, kana bhata rako raunofarira.
• Wedzera 1 tsp flax kana chia mbeu yekuwedzera kudiki mumafuta.
• Chinjanai mukaka usina mafuta kumukaka we soya, uyo une hutachiona hwakafanana nemukaka wemombe (kusiyana nezvimwe zvinwiwa zvemiti).

Ongororo ye