Kodi Smoothies Ndi Yabwino kwa Inu?

Zamkati

• Kodi Smoothies ndi chiyani?
• Zosakaniza wamba
• Mitundu
• Zopindulitsa zaumoyo
• Zitha kuthandiza kulimbikitsa zipatso ndi ndiwo zamasamba
• Tithandizire kuchuluka kwa fiber
• Mitundu ina imakhala ndi shuga wambiri wowonjezera
• Kodi ma smoothies amathandiza kuchepetsa thupi?
• Smoothies itha kusinthidwa kuti ikwaniritse zosowa zanu
• Maphikidwe abwino a smoothies
• Ginger wobiriwira smoothie
• Zosakaniza
• Malangizo
• Mabulosi akutentha a beet smoothie
• Zosakaniza
• Malangizo
• Mfundo yofunika

Smoothies ndi njira yodziwika bwino yathanzi ndipo imagulitsidwa pafupipafupi ngati chakudya chathanzi.

Zakumwa zosiyanasiyanazi ndizotheka kunyamula, zowakomera banja, komanso zosintha pamtundu uliwonse wamankhwala kapena zomwe amakonda. Smoothies ndiosavuta kudzikonzekeretsa, koma mutha kugulanso zatsopano kapena zamabotolo m'malo odyera apadera komanso m'misika yayikulu kwambiri.

Ngakhale mitundu ina imadzaza ndi nyama zamasamba ndi zipatso, ina imanyamula shuga kapena zinthu zina zosayenera. Mwakutero, mungadabwe ngati ali ndi chisankho chabwino.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za ma smoothies, kuphatikiza phindu lawo pazaumoyo, ngakhale atathandizira kuchepa kwa thupi, ndi maupangiri opanga matembenuzidwe oyenera kunyumba.

Kodi Smoothies ndi chiyani?

Smoothies ndi zakumwa zakuda, zotsekemera zomwe nthawi zambiri zimasakanizidwa kuchokera ku zipatso zoyera, masamba, timadziti, yogurt, mtedza, mbewu, ndi / kapena mkaka kapena mkaka wa nondairy.

Smoothie woyambira kwambiri amayamba ndi zinthu ziwiri zofunika - m'munsi ndi madzi. Kuchokera pamenepo, mutha kuphatikiza zosakaniza momwe mungakonde.

Ma smoothies ambiri amaphatikizira zipatso zachisanu kapena madzi oundana kuti izi zitheke, kugwirana kozizira kwa mkaka. Komabe, mawonekedwe awo amakomedwe amasiyanasiyana kwambiri kutengera zosakaniza.

Zosakaniza wamba

Zosakaniza zotchuka m'makina opangidwa ndi makeke komanso ogulitsira sitolo ndi awa:

• Zipatso: zipatso, nthochi, apulo, pichesi, mango, ndi chinanazi
• Zamasamba: kale, sipinachi, arugula, tirigu, microgreens, peyala, nkhaka, beetroot, kolifulawa, ndi kaloti
• Mtedza ndi mbewu: mafuta a amondi, batala wa kirimba, batala wa mtedza, batala wa mpendadzuwa, mbewu za chia, mbewu za hemp, ndi ufa wa fulakesi
• Zitsamba ndi zonunkhira: ginger, turmeric, sinamoni, ufa wa kakao, nibaca, parsley, ndi basil
• Zakudya zowonjezera ndi zitsamba: spirulina, mungu wa njuchi, matcha ufa, mapuloteni ufa, ndi mavitamini kapena mchere wowonjezera
• Phula: madzi, msuzi wa zipatso, msuzi wa masamba, mkaka, mkaka wa nondairy, madzi a coconut, tiyi wa iced, ndi khofi wozizira
• Zokometsera: Madzi a mapulo, shuga wofiira, uchi, masiku osungunuka, madzi osavuta, madzi azipatso amayang'ana, stevia, ayisikilimu, ndi sorbet
• Ena: kanyumba kanyumba, chotulutsa vanila, oats oviikidwa, nyemba zoyera zophika, tofu wosungunuka, ndi mkaka wa yogurt kapena wa nondairy

Mitundu

Ma smoothies ambiri amatha kugawidwa m'magulu amodzi kapena awiri mwazinthu izi - ngakhale pali kulumikizana kwakukulu pakati pawo:

• Zipatso za smoothies. Monga dzinalo limatanthawuzira, mtundu uwu wa smoothie nthawi zambiri umakhala ndi mtundu umodzi kapena ingapo ya zipatso zosakanizidwa ndi msuzi wa zipatso, madzi, mkaka, kapena ayisikilimu.
• Smoothies wobiriwira. Ma Smoothi ​​obiriwira amanyamula masamba obiriwira obiriwira ndi zipatso zosakanizidwa ndi madzi, msuzi, kapena mkaka. Amakonda kukhala olemera m'matumbo kuposa ma smoothies wamba, ngakhale nthawi zambiri amakhala ndi zipatso zazing'ono zokoma.
• Mapuloteni smoothies. Mapuloteni smoothies nthawi zambiri amayamba ndi chipatso chimodzi kapena masamba ndi madzi, komanso gwero lalikulu la mapuloteni monga Greek yogurt, kanyumba tchizi, silken tofu, kapena ufa wa protein.

Chifukwa ma smoothies amakhala osinthika mosavuta, ndizosavuta kuwanyamula ndi michere.

Smoothies amapangidwa posakaniza zipatso, ndiwo zamasamba, yogati, ndi zina kuti apange chakumwa chakuda, chotsekemera.

Zopindulitsa zaumoyo

Anthu ambiri amagwiritsa ntchito ma smoothies ngati chakudya cham'mawa kapena masana. Amatha kukhala njira yabwino yophatikizira zakudya zopatsa thanzi muzakudya zanu.

Zitha kuthandiza kulimbikitsa zipatso ndi ndiwo zamasamba

Smoothies omwe amapangidwa makamaka kuchokera kuzipatso zatsopano kapena zachisanu akhoza kukulitsa kudya zipatso ndi ndiwo zamasamba, zomwe zimapatsa mavitamini, michere, fiber, ndi ma antioxidants osiyanasiyana.

Pamodzi, michere iyi imatha kuchepetsa kutupa, kukonza chimbudzi, ndikuchepetsa chiopsezo chanu chamatenda ngati matenda amtima, kufooka kwa mafupa, kunenepa kwambiri, komanso kuchepa kwamaganizidwe okalamba ().

World Health Organisation (WHO) imalimbikitsa kuti achikulire azidya zosachepera 5 (pafupifupi magalamu 400) azipatso ndi ndiwo zamasamba patsiku. Komabe, anthu ambiri amalephera kupeza chizindikiro ichi ().

Ngati mukuwona kuti simukudya zipatso zokwanira kapena nyama yamasamba, smoothie ikhoza kukhala njira yokoma yolongedzeramo zina zambiri za 2-3.

Tithandizire kuchuluka kwa fiber

CHIKWANGWANI ndichinthu chofunikira kwambiri chomwe chimathandizira chimbudzi popewa kudzimbidwa ndikuthandizira kukula kwa mabakiteriya opindulitsa m'magawo anu am'mimba ().

Kafukufuku woyambirira akuwonetsa kuti gulu labwino, lotukuka m'matumbo mabakiteriya lingathandize kuchepetsa kutupa, kulimbikitsa chitetezo chamthupi, komanso kuthandizira thanzi lam'mutu ().

Zakudya zokwanira zama fiber zimalumikizananso ndi kuchepa kwa chiwopsezo cha matenda osachiritsika, monga matenda amtima ndi mtundu wa 2 shuga ().

Komabe, anthu ambiri sakukwaniritsa zosowa zawo za tsiku ndi tsiku - makamaka iwo omwe amatsata zakudya zakumadzulo.

Dipatimenti ya Zamalonda ku US (USDA) ikulimbikitsa kuti azidya tsiku lililonse pafupifupi magalamu 38 a fiber amuna ndi magalamu 25 azimayi. Kafukufuku akuwonetsa kuti ambiri aku America, pafupifupi, amadya magalamu 16 okha a fiber tsiku lililonse ().

Ndi zosakaniza zoyenera, ma smoothies atha kukhala njira yabwino kwambiri yolimbikitsira kudya kwanu.

Zina mwazakudya zopangidwa ndi fiber ndizosakanikirana kwambiri monga zipatso, ndiwo zamasamba, mbewu zonse (monga oat wothira), mtedza, mbewu, ndi nyemba (monga nyemba zoyera).

Smoothies ndi njira yabwino yolimbikitsira kudya zipatso, ndiwo zamasamba, ndi zakudya zina zambiri zopatsa mphamvu.

Mitundu ina imakhala ndi shuga wambiri wowonjezera

Kusiyanitsa pakati pa smoothie wathanzi komanso wopanda thanzi kumadalira mtundu ndi kuchuluka kwa zosakaniza zake.

Phokoso lalikulu la Smoothies ndikutengera kwawo kukhala ndi shuga wambiri wowonjezera.

Shuga wowonjezera amachepetsa kuchepa kwa michere ya smoothies. Kuphatikiza apo, kudya shuga wochulukirachulukira kumachulukitsa chiopsezo cha matenda osachiritsika monga matenda amtima, matenda ashuga, ndi matenda a chiwindi ().

American Heart Association ikulimbikitsa kuti muchepetse kumwa shuga wochulukirapo osapitilira supuni 9 (37.5 magalamu) patsiku kwa amuna ndi masupuni 6 (25 magalamu) patsiku la akazi ().

Smoothies okonzedwa mwamalonda amakhala ndi shuga wowonjezera kuposa zomwe amadzipangira, koma zimadalira zosakaniza zomwe zimagwiritsidwa ntchito pachakudya chilichonse.

Mwachitsanzo, Smoothie King's 20-ounce (590-mL) Hulk Vanilla Smoothie imanyamula magalamu 47 a shuga wowonjezera, womwe umakhala pamwamba pamalangizo anu a shuga tsiku lililonse (6).

Mapuloteni Awo Oyambirira Ananazi Smoothie ndi njira yabwinoko, chifukwa imangopereka magalamu 4 okha a shuga wowonjezera womwewo (7).

Zosakaniza zambiri za shuga ndizosavuta kuzindikira, monga shuga wambiri, uchi, madzi a mapulo, ayisikilimu, sherbet, ndi timadzi tokoma.

Komabe, muyenera kukumbukira kuti mabotolo a mtedza, mapuloteni ufa, yogurt wonunkhira, msuzi wonunkhira zipatso, ndi timadziti tokometsera shuga ndi milonda ya nondairy ndizo zonse zomwe zimayambitsa shuga wowonjezera.

Nthawi zina kudya shuga wochulukirapo sikungakhale koopsa, koma ngati mumamwa ma smoothies pafupipafupi, ndibwino kuti muchepetse zosakaniza za shuga momwe mungathere.

Mukamapanga ma smoothies kunyumba, gwiritsani zipatso zonse, monga nthochi yakupsa, kuwonjezera kukoma m'malo mwa uchi kapena manyuchi.

Mukamagula ma smoothies am'mbuyomu, yesetsani kuchepetsa kapena kupewa shuga wowonjezera, makamaka kuyang'ana ma smoothies omwe amaphatikiza zakudya zonse monga zipatso ndi nyama zamasamba.

Kwa ma smoothies am'mabotolo, mutha kupeza zowonjezera zomwe zili pachizindikiro. Kwa omwe adapangidwira, fufuzani tsamba lawebusayiti kapena mufunse zambiri zamankhwala pakauntala.

Ma smoothies ena amakhala ndi shuga wambiri wowonjezera, zomwe zimachepetsa zakumwa zonse zakumwa. Kuchuluka kwa shuga wambiri kumatha kuwonjezera ngozi yanu yodwala.

Kodi ma smoothies amathandiza kuchepetsa thupi?

Smoothies amagulitsidwa pafupipafupi ngati chida chochepetsera thupi.

Kafukufuku akuwonetsa kuti atha kukhala othandiza pazinthu izi bola ngati sangakupangitseni kupitilira zosowa zanu za tsiku ndi tsiku.

Ngakhale anthu ena amapeza ma smoothies njira yosavuta yowunikira magawo azakudya ndikukhalabe pamwamba pazolinga zawo zolemetsa, ena sangadzimve kukhuta akamamwa ma calories m'malo mowadya.

Izi zati, kafukufuku wocheperako akuwonetsa kuti ma smoothies omwe amagwiritsidwa ntchito m'malo mwa chakudya amatha kukhala ngati kudzaza ngati zakudya zolimba, ndikuti kumwa ma calories m'malo mozitafuna sikutanthauza kuti muzidya mopitirira muyeso mukamadya zakudya zolimba pambuyo pake (,,).

Kumwa motsutsana ndi kutafuna komwe kumakhudza kukhudzika kwanu kumatha kukhala kogwirizana kwambiri ndi momwe mukuyembekezera kuti chakudyacho chidzakhala osati chakudya chokha.

Kafukufuku wina wocheperako adapeza kuti anthu omwe amawona zipatso zazikulu asanamwe zakumwa zoziziritsa kukhosi amadzimva bwino ndikukhutira pambuyo pake, poyerekeza ndi anthu omwe amawona zipatso zazing'ono asanamwe smoothie ().

Izi zidachitika ngakhale magulu onse awiriwa adadya ma calorie ndi michere yofanana kuchokera ku smoothie.

Pamapeto pake, ngakhale kuchepa thupi kumatha kukhala njira yovuta yokhala ndi zinthu zambiri zomwe zimathandizira, ndikofunikira kugwiritsa ntchito zopatsa mphamvu zochulukirapo kuposa zomwe mumadya.

Ngati mumagwiritsa ntchito zosakaniza zopatsa mphamvu komanso zomanga thupi komanso zotsekemera, ma smoothie anu amatha kukupatsani chakudya mpaka mutadya. Zipatso zonse, ndiwo zamasamba, mabotolo a mtedza, ndi ma yogurts otsika kapena osawonjezera shuga zonse ndizothandiza kwambiri pochepetsa thupi.

Kumbukirani kuti zosowa zanu pazakudya komanso kutaya thupi zimasiyana malinga ndi zinthu zambiri, kuphatikiza zaka, magwiridwe antchito, mbiri yazachipatala, komanso machitidwe azikhalidwe.

Smoothies itha kusinthidwa kuti ikwaniritse zosowa zanu

Mutha kumwa ma smoothies ngati chotupitsa kapena m'malo mwa chakudya, koma ndibwino kudziwa mitundu yomwe mungasankhe - makamaka ngati muli ndi cholinga cholimbitsa thupi kapena thupi.

Pali malingaliro olakwika omwe anthu ambiri amakhala nawo oti ma smoothies amakhala osadya pang'ono, koma ma smoothies ena amanyamula ma calories opitilira 1,000 kutengera kukula ndi zosakaniza.

Kawirikawiri, 200-300-calorie smoothie wokhala ndi magalamu 10 a protein ndi chotupitsa chachikulu, pomwe 400-800-calorie smoothie wopatsa osachepera 20 gramu ya protein ndiyabwino kusinthira chakudya. Ndibwino kuti muwunike zolinga zanu ndi ma kalori ayenera kudziwa zosowa zanu.

Kusiyanitsa pakati pa ziwirizi kungakhale kosavuta monga kusintha kukula kwa ntchito.

Maunyolo ambiri a smoothie amapereka zowonjezera ndi zopatsa thanzi pazogulitsa zawo zilizonse, zomwe nthawi zambiri zimabwera mu 16-32-ounce (475-945-mL) servings.

Mukamapanga ma smoothies kunyumba, onetsetsani kuti mukuwongolera gawo lanu. Mafuta onga mtedza, njere, mabotolo a mtedza, yogurts wamafuta athunthu, ndi peyala zimapereka ma calories ambiri koma zimakulitsa kuchuluka kwa michere. Pakadali pano, zowonjezera zowonjezera monga ma syrups zimakupatsirani ma calories ambiri opanda michere yabwino.

Smoothies atha kuthandizira kuchepa kwa thupi ngati angakuthandizeni kukhala ndi vuto la kalori. Komabe, amatha kukhala ndi ma calorie ambiri, chifukwa chake muyenera kusankha zomwe zikugwirizana ndi zosowa zanu za tsiku ndi tsiku.

Maphikidwe abwino a smoothies

Ma smoothies opatsa thanzi kwambiri amagwiritsa ntchito zakudya zathunthu, amakhala ndi shuga wochepa kapena wowonjezera, ndipo amaphatikizanso kuchuluka kwa ma carbs, fiber, mapuloteni, ndi mafuta athanzi.

Ngati mukufuna kuyesa kupanga ma smoothies kunyumba, nazi zitsanzo ziwiri zamaphikidwe kuti muyambe.

Ginger wobiriwira smoothie

Zosakaniza

• Makapu awiri (56 magalamu) a sipinachi yatsopano ya mwana
• Nthochi yayikulu 1 yakucha, yodulidwa ndi kuzizira
• Supuni 1 (6 magalamu) a ginger watsopano, pafupifupi akanadulidwa
• Supuni 2 (32 magalamu) a batala wa amondi wopanda mchere
• 1/4 ya peyala yaying'ono
• Ma 4-6 (120-180 mL) a mkaka wa amondi wopanda mchere
• 1/2 chikho (125 magalamu) a yogurt yotsika kapena yopanda mafuta yogreek yogurt

Malangizo

Onjezerani zosakaniza zonse ku blender ndikuphatikiza mpaka zosalala. Ngati ndi wandiweyani kwambiri, onjezerani mkaka wambiri wa amondi.

Chinsinsichi chimapanga ma ounces pafupifupi 590 (mL) ndipo chimapereka (,,,,,,,):

• Ma calories: 513
• Mafuta: 25 magalamu
• Chiwerengeroma carbs: Magalamu 56
• CHIKWANGWANI: Magalamu 10
• Zowonjezera shuga: 6 magalamu
• Mapuloteni: 21 magalamu

Mabulosi akutentha a beet smoothie

Zosakaniza

• 1 chikho (197 magalamu) a zipatso zosakanizidwa
• 1/2 chikho (82 magalamu) a mango wachisanu
• 1/4 chikho (34 magalamu) a beets yaiwisi, odulidwa kapena grated
• Supuni 2 (magalamu 20) a mitima ya hemp
• 1/2 chikho (125 magalamu) amchere ochepa achi Greek yogurt
• Ma ouniki 4-6 (120-180 mL) amadzi a coconut wopanda mchere
• Finyani madzi atsopano a mandimu

Malangizo

Onjezerani zonse zopangira kwa blender wanu ndikuphatikiza mpaka zosalala. Ngati mukufuna kuti izikhala yokoma pang'ono, gwiritsani ntchito yogurt yopepuka kapena sinthanitsani madzi a kokonati ndi msuzi wazipatso 100%.

Chinsinsichi chimapanga ma ounces pafupifupi 590 (mL) ndipo chimapereka (,,,,,,):

• Ma calories: 380
• Mafuta: Magalamu 13
• Ma carbs onse: 52 magalamu
• Zowonjezera shuga: 0 magalamu
• CHIKWANGWANI: 8 magalamu
• Mapuloteni: 22 magalamu

Mukamapanga ma smoothies kunyumba, yesetsani kuphatikiza ma carbs, fiber, mapuloteni, ndi mafuta athanzi.

Mfundo yofunika

Smoothies ndi chakudya chotchuka komanso zokhwasula-khwasula ndipo amatha kuthana ndi mtundu uliwonse wamankhwala kapena zakudya. Thanzi lawo limadalira kwambiri zosakaniza zawo.

Ma smoothies opatsa thanzi kwambiri amapangidwa ndi zakudya zonse monga zipatso, ndiwo zamasamba, yogurt, ndi mafuta athanzi, pomwe iwo omwe ali ndi shuga wambiri wowonjezera samakhala ndi michere yambiri ndipo amatha kuwononga thanzi pakapita nthawi.

Smoothies wokhala ndi mapuloteni komanso CHIKWANGWANI chingathandizenso kuchepa thupi mwa kukusungani okhuta.

Ngati mukufuna njira yolembera yolimbikitsira zipatso zanu ndi kudya veggie, ma smoothies atha kukhala njira yopitira.