Momwe Mungapangire Smoothie Yomanga Minofu vs.

Zamkati

• Smoothie Womanga Minofu
• Mapuloteni a Sipinachi a Smoothie
• Kuchepetsa Kunenepa Smoothie
• Cherry Banana Peanut Butter Smoothie
• Onaninso za

Kupanga smoothie yanu kumawoneka kosavuta, koma kumatha kukhala kovuta; kuwonjezera zowonjezera zowonjezera kapena kuwonjezera zowonjezera zomwe inu ganizani ali athanzi koma sangathe kubweretsa kuchulukira kwa ma calorie kapena kusokoneza ma macro ratio. (Werenganinso: Momwe Mungamangire Smoothie Yabwino Nthawi Iliyonse)

Smoothies iyenera kutsika pafupifupi 150 mpaka 250 zopatsa mphamvu pazakudya zokazinga komanso mpaka 400 pazakudya. Muyenera kugwiritsa ntchito zosakaniza zomwe zimathandizira kuti thupi lanu likhale lathanzi komanso kukwaniritsa zolinga zanu, osati kungowonjezera zopatsa mphamvu, monga timadziti ta zipatso kapena sorbet. Ma smoothies ena amatha kutulutsa mafutawo mwachangu-mpaka ma calorie 1,000 pakumwa kamodzi!

Apa, ma smoothies awiri omwe mungapangire kunyumba omwe angakuthandizeni kuchepetsa thupi kapena kumanga minofu - zilizonse zomwe mukufuna. (Kuphatikizanso, malangizo amomwe mungawagwiritsire ntchito kapena kupanga ma smoothies anu athanzi.)

Smoothie Womanga Minofu

Kuti mukhale ndi smoothie yomanga minofu, yesetsani 40:30:30 kuchuluka kwa ma macro, 40% carbs, 30% mafuta, ndi 30% protein. (Kusokoneza ma macros? Bukuli lowerengera ma macros likuthandizani.)

Magalamu 30 a mapuloteni mu smoothie awa amathandiza kumanga minofu. (FYI, nayi kuchuluka kwa mapuloteni omwe muyenera kudya patsiku.) Zakudya zamtundu wa tirigu, zipatso, ndi ndiwo zamasamba zimathandizanso kwambiri pakupanga minofu ndikusunga thupi lanu ndi zakudya zomwe zimafunikira.

Smoothie iyi, makamaka, imapereka magulu anayi a chakudya: masamba, zipatso, mkaka, ndi mapuloteni. Mkaka ndi mapuloteni a ufa amapereka mapuloteni ambiri pamene blueberries, mkaka, sipinachi, ndi madzi a mapulo amathandizira ma carbs. Buluu wa mpendadzuwa amawonjezera zomanga thupi komanso mafuta, zomwe zimathandizanso kuti mukhalebe wokhutira. Sipinachi imawonjezera mavitamini ambiri kuphatikiza ma antioxidants A ndi C, pomwe mkaka umaperekanso zakudya zopangira mafupa kashiamu ndi vitamini D (zomwe sizimadyanso zakudya zambiri ndi anthu ambiri aku America).

Mapuloteni a Sipinachi a Smoothie

• 1 chikho chodulidwa mwana sipinachi
• 1 chikho chatsopano kapena mazira ndi thawed blueberries
• 3/4 chikho cha mafuta ochepa (1%) mkaka
• 1/4 chikho whey mapuloteni ufa (monga, Bob's Red Mill)
• 1 tsp 100% mapulo manyuchi
• Supuni 1 batala wa mpendadzuwa

Zakudya: 384 zopatsa mphamvu, 43g carbs, 12g mafuta, 26g mapuloteni

Nazi njira zina zomwe mungadzipangire nokha ngati smoothie ndikupanga zanu:

• Sankhani mkaka wopanda mafuta kuti muchepetse mafuta osafunikira komanso zopatsa mphamvu. (Mapuloteni, calcium, vitamini D, ndi michere ina yofanana ndi 1% mkaka.)
• Gwiritsani ntchito mabulosi abuluu achisanu otsekemera omwe ndi okoma kuposa mitundu yatsopano yamabuluu ndikudula madzi a mapulo kwathunthu.
• Sinthani ma blueberries kwa sitiroberi ozizira, popanda shuga wowonjezera. (Onani ngati chinthu chokhacho chomwe chatchulidwa mu "strawberries.")
• Sinthani batala wa mpendadzuwa kuti mupange batala wa peanut, kapena batala wina wa nati.

Kuchepetsa Kunenepa Smoothie

Kuti mukhale ndi smoothie yowonda, yesetsani 45:25:30 chiŵerengero cha macros, 45 peresenti ya carbs, 25 peresenti ya mafuta ndi 30 peresenti ya mapuloteni.

Smoothie iyi imakhala ndi mapuloteni ofanana ndi omwe amapanga minofu yosalala, yomwe imathandizira kusunga minofu. Komabe, mafuta amakhala ochepa pang'ono, pomwe ma carb odzaza ndi fiber amatha kukuthandizani kuti mukhale okhutira ndikukugwirirani mpaka chakudya chanu chotsatira.

Imaperekanso magulu atatu azakudya: zipatso, mkaka, ndi zomanga thupi. Yamatcheri amaphatikizana mokongola ndi nthochi, ndipo zipatso zonse zimagwirizana ndi zakudya zina. Cherries amapereka antioxidant mavitamini A ndi C, ndipo ali ndi anthocyanins ndi quercetin, awiri omwe amamenyana ndi antioxidants. Nthochi ndi gwero labwino kwambiri la potaziyamu, CHIKWANGWANI, vitamini B6, ndi vitamini C. Mkaka, mkaka, ndi yogati zimapereka zakudya zisanu ndi zinayi zofunika monga mapuloteni, kashiamu, ndi vitamini D. Ndi zakudya zapamwamba zonsezi, mukudyetsa thupi lanu mukukhalabe. m'magawo athanzi.

Cherry Banana Peanut Butter Smoothie

• 1 nthochi yapakati
• 1/2 chikho chozizira chodzaza ma cherries okoma
• 1/2 chikho nonfat plain Greek yogurt
• 1/2 chikho mkaka wopanda mafuta
• 3 tbsp whey protein ufa (ndimagwiritsa ntchito Bob's Red Mill)
• 1 tbsp smoothie batala
• 1/2 tsp kuchotsa vanila

Zakudya: 394 calories, 48g carbs, 10g mafuta, 28g mapuloteni

Zosintha zingapo zosavuta zomwe mungapange mu smoothie iyi:

• Sinthanitsani nthochi ndi chikho chimodzi cha zipatso zomwe mumakonda kuzizira. (Idzachepetsa pang'ono pa shuga wachilengedwe.)
• Sinthani batala wa mtedza ndi batala wa amondi, kapena batala wa mtedza womwe mumakonda.
• Onjezani 1 tsp fulakesi kapena mbewu ya chia kuti muchepetse pang'ono mafuta.
• Sinthani mkaka wopanda mafuta kukhala mkaka wa soya, womwe uli ndi michere yofananira ndi mkaka wa ng'ombe (mosiyana ndi zakumwa zina zambiri zamasamba).

Onaninso za