Kungenzeka yini ukuphuza i-smoothie yesifo sikashukela, ingabe kunoshukela omningi kubo - enye yezinkinga eziphikisanayo.
Ama-Nutritionists aphendula - kungenzeka, kepha kuphela uma ukhetha ngokucophelela izithako bese uthintana nodokotela wakho okokuqala, njengoba ukuhlolwa kokudla kufanele kwenziwe kuphela ngemvume yakhe.
Izinzuzo ze-smoothies ezinamahlamvu nemifino eluhlaza
Abantu abaningi abanesifo sikashukela bakholelwa ukuthi ama-smoothie aluhlaza (njengoba bebizwa ngama-ingredient main, yize ama-smoothies ngokwawo angahle angabi luhlaza) asiza ukulawula isimo sawo. Kuyiqiniso, isitho ngasinye somuntu ngamunye futhi ukusabela kwaso nakho kukodwa. Kodwa-ke, iningi labantu abanesifo sikashukela bathi ama-smoothies aluhlaza:
- Qinisa amazinga kashukela
- Siza ukwehlisa isisindo
- Qinisa
- Thuthukisa ukulala
- Ukugaya
Ukuba khona kwenani elikhulu le-fiber kuma-smoothie aluhlaza kubambezela ukuguqulwa kwama-carbohydrate kube ushukela, ngakho-ke akukho ukuphuma okungazelelwe kushukela. I-Fibre futhi inika umuzwa wokudinwa futhi ungadli ngokweqile, okubalulekile kushukela.
Ama-smoothie aluhlaza anconyelwa ukuphuza ngesikhathi sasekuseni noma njengesidlo sasemini.
Izindlela zokupheka ze-Smoothie zabantu abanesifo sikashukela
Ingosi ye-American Diabetes HealthPages inikezela ngemibono emi-5 eluhlaza eluhlaza yama-smoothie. Uma uthatha isinqumo sokuzama okokuqala, qiniseka ukuthi uhlola ushukela wakho ngaphambi nangemva kwalokho. Mhlawumbe azikufanele.
1. Nge-blueberries ne-banana
Izithako
- 1 ubhanana
- Isipinashi esingu-200 g
- I-70 g iklabishi le-kale (i-kale)
- 1 idlanzana lama-blueberries
- 2 tbsp. wezipuni of imbewu pre-ofakwe chia (1 tbsp.spoon yembewu mayelana 3 tbsp.spoons amanzi, cwilisa isigamu sehora)
Izithelo ezikule smoothie ziyadingeka ukuze ulinganise ukunambitheka kwama-greens, kepha akufanele ube nentshiseko kakhulu, ngaphandle kwalokho ngeke uzwe ukunambitheka kwesipinashi.
2. Ngobhanana namakhambi
Izithako
- I-1 i-ayisikhilimu
- I-200 g yanoma yisiphi isithelo esibekezelelwe sikashukela
- 1-2 tbsp. nezinkezo imbewu chia
- Isinamoni esingu-1-2 tsp
- 2 amathisipuni asanda kuqotshwa isipuni sejinja
- 100-150 g yama-greens (chard, isipinashi noma iklabishi lasendulo)
Iphayinaphu, imbewu yamapomegranate, imango ilungile kule iresiphi - ukunambitheka kuzoqabula kakhulu.
3. Nge pearl nokuhlanganiswa kwemifino eluhlaza
Izithako
- I-400 g yengxube yanoma yimiphi imifino enamaqabunga oyikhethile (i-chard, iklabishi i-kale, isipinashi, ulethisi, i-watercress, iparsley, i-sorrel, iklabishi yaseChinese, i-rucola, njll.)
- 2 tbsp. wezipuni of imbewu pre-ofakwe chia
- 4 wezipuni grated ginger izimpande
- 1 ipheya
- Iziqu ezi-2 zika-celery
- 2 ukhukhamba
- Ama-75 g ama-blueberries
- 50 g uphayinaphu (mhlawumbe okusha)
- 2 tbsp imbewu yefilakisi
- I-Ice namanzi
Mane uhlanganise futhi ujabulele!
4. Ngama-sitrobheli nesipinashi
Izithako
- Izikhukhamba ezi-3
- Ama-75 g ama-blueberries
- Alk isigaxa se-celery
- isixha sesipinashi
- 1 tbsp. ukhezo kafulawa we cocoa
- 1 tbsp. isipuni sembewu yefilakisi
- 1 isipuni sinamoni
- 200 ml ubisi lwe-alimondi olungafakiwe
- 3 tbsp. nezinkezo ze-oatmeal
- 2 ama-sitrobheli
Cishe zingama-250-300 ml we-smoothie azotholakala kuleli nani lezithako. Kuhle kakhulu ukuphuza ekuseni esiswini esingenalutho ukuze uzinzise ushukela wegazi.
5. Nge-blueberries nembewu yethanga
Izithako
- Isipinashi esingu-450 g
- 80 g ama-sitrobheli
- I-80 g i-blueberries
- 30 g we-cocoa powder
- Isinamoni esingu-1 tsp
- 1 tbsp imbewu yefilakisi
- 40 g imbewu ye-chia
- Idlanzana lembewu yethanga
- Amanzi ngokubona kwakho
