Emma Miller
Kuchokera ku smoothies kupita ku gazpacho kupita ku ayisikilimu, nkhaka ndi nyenyezi. Zozizira komanso zozizira, nkhaka ndizowonjezera pa saladi. Koma chipatso chosunthika ichi (inde, ndi chipatso) chimapereka zambiri kuposa zokongoletsa m'munda wanu.
Choyamba, nkhaka zimakhala ndi zakudya zambiri, kuphatikizapo vitamini C, potaziyamu, fiber, ndi antioxidants. Ndipotu, kapu imodzi yokha imakhala ndi pafupifupi 25 peresenti ya vitamini K yomwe imaperekedwa tsiku ndi tsiku, yomwe imathandizira thanzi la mafupa ndi mtima.
Malinga ndi Fox, 95 peresenti ya nkhaka ndi madzi ndipo imadziwikanso ndi chinyezi. Ndicho chifukwa chake amatsitsimula kwambiri masiku otentha achilimwe. Komanso, mutha kusintha ndikusintha nkhaka kuchokera pafupifupi maphikidwe aliwonse. Kuchokera ku smoothies kupita ku gazpacho kupita ku ayisikilimu, nkhaka ndi nyenyezi ya maphikidwe asanu ndi limodzi opangira (palibe saladi).
Avocado yokoma ndi nkhaka smoothie
Smoothie wobiriwira wonyezimira, womwe umaphatikizapo sipinachi ya ana, nkhaka, maapulo, avocado, ndi tsabola wa serrano, amadzaza ndi zakudya zosiyanasiyana zatsopano, zopatsa thanzi popanda kukhala ndi calorie-dense (174 yokha pa kutumikira).
Mndandanda wautali wa zosakaniza zathanzi umazunguliridwa ndi tiyi wobiriwira wosatsekemera, womwe uli ndi kukoma kwa zitsamba zopepuka komanso kumathandiza kuchepetsa thupi.
Kafukufuku yemwe adachitika mu Disembala 2013 mu Journal of Research in Medical Sciences adatsimikiza kuti kumwa makapu anayi a tiyi wobiriwira tsiku lililonse kumachepetsa kwambiri kulemera kwa thupi, kuchuluka kwa thupi, kuzungulira m'chiuno, ndi kuthamanga kwa magazi kwa systolic. Kuti mukhale ndi smoothie yochuluka, dokotala akulangizani kuti muwonjezere gwero la mapuloteni, monga mapuloteni a ufa, yoghurt wopanda zotsekemera, kapena nandolo.
Nkhaka ndi laimu lollipop
Ngati mukuyesera kumwa kwambiri H2O, kuchepetsa kudya kwa shuga, kapena kungoyang'ana pa kudya zakudya zopatsa thanzi, katswiri wazakudya amalimbikitsa kwambiri kuyesera izi zotsitsimula, zopatsa thanzi zopangira nkhaka zotsekemera.
"Pogwiritsa ntchito masamba atsopano ndi zitsamba, ndi stevia monga chotsekemera, sikuti amangowonjezera madzi komanso alibe shuga wowonjezera, zomwe zimapangitsa kuti zikhale zopatsa thanzi m'malo mwa shuga lollipops pa tsiku lotentha," akutero. Pakalipano, chifukwa cha menthol, masamba a timbewu tonunkhira amasiya kumveka kozizira mkamwa ndikuthandizira kuti mpweya wanu ukhale wabwino.
Avocado ndi nkhaka gazpacho
Malinga ndi Fox, nkhaka zoziziritsa, zokhala ndi mbewu, ndi avocado gazpacho, zokongoletsedwa ndi zonunkhira zotentha ngati chitowe ndi tsabola wa cayenne, ndi njira yabwino kwambiri yochepetsera ma calories. Ndipo popeza msuzi wamasamba wozizira, wotsitsimula safuna kuphika pa stovetop, ndi wabwino kwambiri usiku wotentha wachilimwe.
Kuti mupange chakudya chokwanira, tikulimbikitsidwa kuwonjezera nandolo zouma ndi zotsuka. "Izi zidzawonjezera kuchuluka kwa mapuloteni osasintha kwambiri kukoma ndi kapangidwe kake," akutero.
Sipinachi yotsekemera
Zakudya zopatsa thanzi komanso zofananira bwino, kuviika kodabwitsa kumeneku kumatha kugwiritsidwa ntchito ngati chakudya chokoma kwambiri kapena chokhwasula-khwasula chamasana. "Dip Sipinachi ndi Nkhaka izi ndi chitsanzo chabwino cha momwe mungawonjezere mosavuta kudya kwamasamba popanda kusiya zakudya zomwe mumakonda," anatero Fox.
Ndipo mosiyana ndi ma dips a masamba ogulidwa m'sitolo, mtundu uwu wathanzi, wopangidwa kunyumba uli ndi zinthu zinayi zosavuta, zophatikizira zakudya zonse-madzi a chestnuts, yogati yachi Greek, nkhaka, ndi sipinachi yozizira-kotero mutha kukwapula mu mphindi zisanu. Kutumikira mbale yokoma iyi ndi zofufumitsa za tirigu kapena timitengo ta udzu winawake.
Bwato ndi tuna ndi nkhaka
"Pokhala ndi mgwirizano wabwino pakati pa mafuta athanzi ndi mapuloteni (21 magalamu pa kutumikira), bwato la tuna ndi nkhaka ndilabwino kwa chakudya chokoma mtima, chokhutiritsa komanso chathanzi, chopatsa thanzi, pambuyo polimbitsa thupi," akutero Fox. Malinga ndi National Institutes of Health, tuna wokoma, wolemera mu omega-3 fatty acids, amathandizanso kugwira ntchito kwa ubongo ndi thanzi la mtima.
"Kugwiritsa ntchito nkhaka monga maziko m'malo mwa crackers kapena mkate" sikungowonjezera mphamvu yonyowa ya chakudya chokoma ichi komanso kumachepetsa chiwerengero cha chakudya chamagulu (ma gramu 2 okha pa kutumikira!) kuonda,” akutero Fox.
Smoothie ndi blueberries, nkhaka, ndi tiyi wobiriwira
Malinga ndi Fox, hydrating nkhaka zochokera ku smoothie ndi njira yopatsa thanzi kwa aliyense amene amakonda sorbet kapena ayezi wa fruity. Zing'onozing'ono koma zamphamvu, zolimbikitsa ubongo za blueberries zimakhala ndi anti-inflammatory properties zomwe zimathandiza kupewa kuchepa kwa chidziwitso chokhudzana ndi zaka, malinga ndi ndemanga yomwe inafalitsidwa mu January 2012 mu Journal of Agricultural and Food Chemistry.
Popeza kuti smoothieyi ndi yochuluka kwambiri muzakudya, mutha kusiyanitsa zosakaniza powonjezera mafuta kapena mapuloteni athanzi. Fox akuganiza kuwonjezera chia, fulakesi, kapena hemp mbewu, komanso mapuloteni ufa kapena unsweetened Greek yogati (kapena sanali mkaka yogurt ndi mapuloteni) kuonjezera kumverera kukhuta ndi kukhuta.
