Crystal Nelson
Makamaka m'nyengo yozizira kumayesa: Idyani chipatso chanu cha tsiku ndi tsiku ndi smoothie patsiku. Koma kodi ndizosavuta? Kodi ma smoothies ndi athanzi bwanji?
Amabwera obiriwira, ofiira, achikasu: tsopano mutha kupeza ma smoothies m'gawo lililonse lafiriji. Zakumwa zokometsera za zipatso ndi ndiwo zamasamba zimatchuka kwambiri m'nyengo yozizira kulimbikitsa chitetezo chamthupi ndikukhala athanzi. Koma kodi n'zosavuta? Kodi ma smoothies ndi athanzi bwanji ndipo amapangidwa ndi chiyani?
Kodi smoothie ndi chakumwa chopatsa thanzi?
Smoothies imakhala ndi zipatso ndi ndiwo zamasamba zosiyanasiyana, zochokera ku zipatso za zipatso kapena puree. Kuonjezera madzi kapena timadziti ta zipatso kumapangitsa kuti thupi likhale lokoma, losasunthika. “Smooth” ndi Chingerezi ndipo amatanthauza “zofewa, zofatsa, zabwino”.
Kwenikweni, ma smoothies ndi athanzi. Bungwe la German Society for Nutrition (DGE) likuwonanso motere ndipo limanena kuti mlingo wovomerezeka tsiku lililonse wa magawo asanu a zipatso ndi ndiwo zamasamba nthawi zina ukhoza kusinthidwa ndi kapu ya smoothie kapena madzi a zipatso (omwe ali ndi 100 peresenti ya zipatso). Mawu oti "nthawi zina" ndi ofunikira pakuvomereza uku. Malinga ndi DGE, sikoyenera kumwa smoothie tsiku lililonse m'malo modya zipatso ndi ndiwo zamasamba.
Kuti smoothie ikhalebe chakudya chopatsa thanzi, malinga ndi DGE ndikofunika kuti zakumwazo zikhale ndi gawo lalikulu la zipatso kapena ndiwo zamasamba 50 peresenti monga zigawo za chunky kapena puree. Ziyenera kukhala zopanda zipatso, zowonjezera, shuga wowonjezera, ndi zakudya zowonjezera (zakudya zomwe sizipezeka mu chipatsocho).
Smoothies pakuyesa: woyipitsidwa pang'ono ndi mankhwala ophera tizilombo
Koma kodi ndi momwemo ndi ma smoothies m'masitolo akuluakulu, ochotsera, ndi m'misika yamagulu? Tinatumiza ma smoothies ofiira ku labotale ndipo tinawafunsa kuti ayang'ane zinthu zovulaza, mwa zina - mwatsoka tinapeza zomwe tinkafuna. Mankhwala ophera tizilombo adapezeka mu ma smoothies ambiri pakuyesa, kuphatikiza poizoni wa Captan, yemwe akuganiziridwa kuti amayambitsa khansa. M'malingaliro athu, chlorate idapezekanso muzochulukira.
Wathanzi kapena wopanda thanzi: ndi shuga wochuluka bwanji mu smoothies?
Vuto limodzi la ma smoothies ndi shuga wambiri. Ma smoothies ambiri pamsika alibe shuga wowonjezera, koma shuga wochokera ku zipatso zomwe zimagwiritsidwa ntchito. Koma malingaliro a World Health Organisation (WHO) a kuchuluka kwa shuga patsiku amaphatikizanso momveka bwino fructose.
Malinga ndi WHO, akuluakulu sayenera kudya magalamu 25 a shuga patsiku. Ndi galasi la mandimu mwafika kale pamtengo uwu. Ndipo ngakhale ma smoothies nthawi zambiri amakhala ndi ma gramu khumi a shuga pa 100 milliliters - osati athanzi. Kuchuluka kwa shuga kumabweretsa kunenepa kwambiri kwa nthawi yayitali ndipo kumatha kulimbikitsa matenda monga shuga kapena matenda amtima.
Kutsiliza: Sakanizani smoothie yatsopano nthawi ndi nthawi
Smoothies siwopanda thanzi, koma omwe amagwiritsa ntchito ma smoothies tsiku ndi tsiku ndi abwino pang'ono pa thanzi lawo. Ndi bwino ngati mudula zipatso ndi ndiwo zamasamba zatsopano zanyengo - mwaloledwa kusiya peel ndikuzitsuka bwino - ndikuzidya kapena kuziphatikiza pazakudya zanu: zipatso zatsopano mu muesli, masamba ngati mbale yapambali, kapena Zopanga zazikulu mu stews, casseroles, ndi co.
Komanso zotheka: chitani nokha! Sakanizani smoothie yanu kuchokera ku nyengo, zipatso ndi ndiwo zamasamba. Mwanjira iyi, mutha kugwiritsa ntchito zosakaniza zatsopano ndikuchita popanda zoteteza monga momwe zimagwirira ntchito. Mutha kugwiritsanso ntchito zotsalira monga masamba a karoti ndi masamba a kohlrabi. Ngati mumadzisakaniza nokha, kuyika ndalama mu chosakaniza chabwino choyimira kungakhale kopindulitsa.
