Pangani Smoothies Nokha: Malangizo Ndi Maphikidwe Malingaliro Oyamba

[lwptoc]

Kaya ngati chakudya cham'mawa chokoma kapena chokhwasula-khwasula: ma smoothies ndi apamwamba. Zakumwa zosakaniza zimakhala zathanzi kwambiri zikapangidwa kuchokera ku zipatso ndi ndiwo zamasamba zatsopano. Ndizofulumira komanso zosavuta.

Mawu akuti smoothie amachokera ku liwu lachingerezi lakuti "smooth" (zabwino, ngakhale, zotsekemera) ndipo motero amafotokoza kugwirizana koyenera kwa chakumwa. Smoothies amabwera m'mitundu yosiyanasiyana. Zipatso za smoothies zimapangidwa kuchokera ku zipatso zonse, zoyeretsedwa ndi zakumwa monga madzi kapena (vegan) mkaka.

Theka la zobiriwira zobiriwira zimakhala ndi masamba, masamba obiriwira kapena zitsamba - chirichonse chomwe chimakoma komanso chabwino kwa thupi chimaloledwa. Pali kusankha kwakukulu kwa ma smoothies okonzeka pamsika. Komabe, ali ndi zovuta poyerekeza ndi ma smoothies apanyumba.

Chifukwa chiyani muyenera kupanga ma smoothies anu?

Ma smoothies okonzeka nthawi zambiri sakhala okwera mtengo, komanso amakhala ndi zakudya zochepa kuposa zakumwa zomwe zakonzedwa kumene. Pomaliza, iwo ndi pasteurized, mwachitsanzo kutenthedwa ndi kutentha kwambiri, kotero kuti akhoza kusungidwa kwa nthawi yaitali. Zotsatira zake, zinthu zambiri zathanzi monga mavitamini, CHIKWANGWANI ndi mbewu zachiwiri zimatayika.

Kuonjezera apo, ma smoothies nthawi zambiri amakhala ndi shuga wambiri kapena zowonjezera monga zotetezera komanso zowonjezera kukoma. Kuphatikiza apo, mawu oti "smoothie" samatetezedwa mwalamulo. Palibe njira zofanana za khalidwe. Mwachidziwitso, opanga amatha kusakaniza timadziti ta zipatso ndikuwapatsa ngati smoothie.

Komano, smoothie yabwino iyenera kukhala ndi gawo lalikulu (osachepera 50 peresenti) ya "zambiri" za zipatso kapena ndiwo zamasamba monga zigawo za chunky kapena purees. Izi zimalimbikitsidwa ndi German Society for Nutrition (DGE). Kotero, kuti muwonetsetse kuti zosakaniza zapamwamba zokha zimathera mu smoothie, ndi bwino kuti mupange nokha. Ndikwabwino kwa oyamba kumene kuyesa chosavuta zipatso smoothie.

Zomwe mukufunikira pa izi ndi:

• chosakaniza (choyimirira) kapena chopangira ma smoothie
• mpeni wakuthwa
• bolodula
• zipatso zosachepera ziwiri kapena zitatu
• Madzi, (vegan) mkaka kapena zakumwa zina

Gawo 1: Sankhani kuphatikiza zipatso

Pokonzekera zipatso za smoothie, chinthu choyamba kuchita ndikusankha zipatso zoyambira. Izi ziyenera kupatsa smoothie kusasinthika kwake kosalala. Nthochi ndi zabwino kwambiri pa izi. Koma maapulo, mapeyala, mango kapena mapichesi ndi maziko abwino.

Onjezani chipatso chimodzi kapena ziwiri ku zipatso zoyambira. Mukhozanso kugwiritsa ntchito zipatso zosiyanasiyana, malalanje, chinanazi, kiwi kapena chivwende, mwachitsanzo.

Mwachitsanzo, kuphatikiza kwa zipatso izi kumayendera limodzi:

• Nthochi, Strawberry, Raspberry/Blackberry
• Nthochi, Chivwende, Strawberry/Raspberry
• Apple, nthochi, kiwi/blueberries
• apulo, lalanje, peyala/nthochi
• Mango, Nanazi, Nthochi/Pichesi
• Nthochi, mango, kiwi/chinanazi

Dulani chipatsocho mu tiziduswa tating'ono. Simuyenera kusenda zipatso monga maapulo ndi mapeyala: mavitamini awo amakhala pansi pa peel. Koma: sambani zipatso bwino. Ikani zidutswa za zipatso mu blender musanawonjezere madzi omwe mukufuna.

Gawo 2: sankhani madzi

Mufunika zamadzimadzi kuti smoothie isakhwime kwambiri. Zomwe mumatenga zimadalira kukoma kwanu. Madzi amagwiritsidwa ntchito m'maphikidwe ambiri; mfundo simungapite molakwika ndi izo.

Mkaka wa ng'ombe, mkaka wa kokonati, madzi a kokonati kapena (vegan) yoghurt ndizoyeneranso kusakaniza. Amene amalabadira mawonekedwe awo amakonda kugwiritsa ntchito mkaka zomera monga soya, oat ndi amondi mkaka kapena unsweetened zipatso tiyi.

Madzi a zipatso amakhala ndi ma calories ochulukirapo - izi zimawonjezera kuchuluka kwa shuga mu chakumwa. Ngati simukufuna kusiya madzi a zipatso, ndi bwino kufinya madziwo nokha.

Gawo 3: Sakanizani zosakaniza

Mukasankha zosakaniza, ikani zonse mu blender kapena smoothie maker. Chiŵerengerocho chiyenera kukhala pafupifupi 70 peresenti ya zipatso ndi 30 peresenti ya madzi. Yambani blender pang'onopang'ono poyamba, kenaka sakanizani zonse pamtunda wapamwamba mpaka smoothie ikhale ndi kugwirizana komwe mukufuna. Izi zitha kutenga mpaka masekondi 60.

Ngati smoothie ndi wandiweyani, onjezerani madzi pang'ono. Mwa njira: Mukhozanso kukonzekera smoothie ndi blender. Komabe, izi zimapangitsa kuphatikiza kukhala kovuta kwambiri ndipo mwina simungapeze zosakaniza zonse zazing'ono. Makamaka mukafuna kudula zipatso zozizira kapena kupanga chobiriwira chobiriwira, chosakaniza champhamvu ndichosankha bwino.

Momwe mungapangire green smoothie

Green smoothies amaonedwa kuti ndi athanzi kwambiri. Chifukwa alibe zipatso zokha, komanso masamba. Chifukwa chake ali ndi fructose yocheperako, koma m'malo mwake amakhala ndi michere yambiri: Ali olemera mu antioxidants, amadzaza fiber, mapuloteni, mavitamini ndi mchere, pakati pazinthu zina.

Smoothie wobiriwira nthawi zambiri amapangidwa ndi masamba obiriwira obiriwira, monga sipinachi, chard, arugula, ndi letesi ya mwanawankhosa, komanso kale, kabichi wakuda, ndi savoy kabichi. Nkhaka kapena mapeyala komanso zitsamba (zamtchire) nthawi zambiri zimathera mu chakumwa, mwachitsanzo parsley, basil, nettle ndi dandelion. Zotsalira za khitchini monga masamba a karoti ndi masamba a kohlrabi amathanso kusinthidwa kukhala smoothie. Zipatso zakupsa zimawonjezedwa kuti chakumwacho chisamve kuwawa kwambiri. Madzi amamwa zipatso ndi ndiwo zamasamba.

Kwa oyamba kumene, masamba ofatsa monga sipinachi ndi oyenera. Mutha kusakaniza ndi zipatso ziwiri kapena zitatu. Yambani ndi kusakaniza chiŵerengero cha 40 peresenti ya masamba ndi 60 peresenti ya zipatso. Muyenera kuwonjezera kuchuluka kwa masamba pakapita nthawi, mpaka 60 peresenti.

Pangani smoothie yanu: Ndi chiyani chinanso chomwe mungaike mu smoothie?

Zosakaniza zotchuka za smoothie ndi oatmeal, nthaka ya flaxseed kapena chia. Chifukwa "zakudya zapamwamba" izi zimakhala ndi fiber ndi mapuloteni ambiri. Izi zimawapangitsa kukhala odzaza kwambiri komanso kupewa zilakolako. Ubwino wina wa mbewu za fulakesi ndi chia: Muli ndi ma omega-3 fatty acids, omwe ndi abwino ku dongosolo lathu lamtima, mwa zina.

Kumbali inayi, muyenera kupewa zotsekemera zina monga uchi, madzi a argar kapena masiku oyeretsedwa ngati n'kotheka. Ndi bwino kuonjezera kuchuluka kwa zipatso zakupsa monga nthochi. Komabe, palibe cholakwika ndi kukonzanso kununkhira kwa smoothie. Zosakaniza zotsatirazi ndizoyenera izi:

• vanila
• sinamoni / cloves
• koko
• tsabola/chili
• ginger/turmeric
• mandimu
• timbewu
• matcha powder
• Mtedza monga walnuts, amondi kapena cashews

Pankhani ya smoothie, palibe malire pakupanga. Koma monga momwe zimakhalira nthawi zambiri: zochepa ndizochulukirapo. Nthawi zambiri, zinthu zitatu kapena zisanu ndizokwanira.

Chinsinsi cha Smoothie: Flaxseed zipatso smoothie

Oyamba kumene amatha kuyesa rasipiberi, apulo ndi nthochi smoothie ndi flaxseed - bomba lenileni la vitamini kumapeto kwa nyengo yozizira. Chakumwachi ndi cholowa m'malo mwa chakudya cham'mawa kapena chokhwasula-khwasula: chifukwa cha flaxseed, chimakupangitsani kuti mukhale wokhuta komanso wokhoza kukhazikika kwa nthawi yayitali.

Chinsinsi cha rasipiberi-apulo-nthochi smoothie ndi flaxseed amapanga magawo awiri a 250 ml aliyense. Muyenera kukonzekera mphindi 10 zokonzekera (popanda kuyembekezera).

Zakudya zopatsa thanzi pa kutumikira:

• 175.2 Kcal / 640.1 KJ
• 3.4 magalamu a mapuloteni
• 3.6 magalamu a mafuta
• 27.1 magalamu a chakudya
• 21.5 magalamu a shuga
• 10.1 magalamu a fiber

Zosakaniza za berry smoothie:

• 150 g mazira a raspberries
• 2 maapulo ang'onoang'ono (200 g)
• 100 g nthochi
• 2 tbsp flaxseed
• Sinamoni ya 1 tsp

Kukonzekera:

Ikani chipatso chachisanu mumphika ndikuchisiya chisungunuke. Onjezerani madzi pang'ono (pafupifupi 100 ml) ndi kutentha mosamala, ndikuyambitsa, kwa mphindi zisanu - izi zimapha tizilombo toyambitsa matenda (hepatitis). Lolani kuziziritsa pang'ono.

Panthawiyi, sungani maapulo ndikutsuka nthochi. Dulani chipatsocho mu zidutswa zazikulu.
Ikani chipatso chozizira, kuphatikizapo madzi, mu smoothie maker kapena blender. Onjezani maapulo ndi nthochi. Sakanizani zonse kwa masekondi pafupifupi 30 kuti mupange smoothie yokoma. Mwinanso onjezerani madzi amchere ngati smoothie ndi yokhuthala kwambiri. Onjezerani flaxseed ndikugwedeza. Kukoma ndi sinamoni.
Ngati mulibe wopanga ma smoothie, mutha kuchitanso motere: Dulani moto, uziziziritsa zipatso zowundana ndi nthochi ndi madzi pang'ono pogwiritsa ntchito blender. Ndiye finely kabati apulo ndi kuwonjezera kapena kusonkhezera 2 supuni ya apulo zamkati pa 250 g gawo. Kenaka tsitsani ndi madzi pang'ono amchere mpaka kugwirizana kuli koyenera. Onjezani flaxseeds, nyengo ndi sinamoni.

Pangani ma smoothies anu: malangizo ambiri

Ngati mukufuna kukonza smoothie, tili ndi malangizo awa:

Ndi bwino kugwiritsa ntchito zipatso zatsopano, organic kapena ndiwo zamasamba zomwe zili munyengo. Zakudya zozizira kwambiri ndi njira ina yabwino, chifukwa nthawi zambiri zimakhala zozizira kwambiri ndipo zimakhala ndi zakudya zonse.
Smoothies ali ndi zopatsa mphamvu zambiri, choncho siwothetsa ludzu, koma ndi chokhwasula-khwasula. Ngati mukudya, muyenera kukonda zobiriwira zobiriwira: zimakhala ndi fructose yochepa.
Mosamala sangalalani ndi smoothie ndipo mutenge nthawi yanu "kutafuna". Choncho sunthani mkamwa mwanu musanameze. Chifukwa kutafuna pang'onopang'ono komanso bwino kumakupangitsani kumva kuti ndinu okhuta.
Mavitamini ambiri amawonongeka msanga pambuyo pophwanyidwa ndi kukonza. Choncho, ndi bwino kudya smoothie nthawi yomweyo. Ngati mukufuna kusunga nthawi ina, ikhoza kusungidwa mufiriji kwa masiku atatu.