Crystal Nelson
Kunyanya munguva yechando inoedza: Idya chikamu chako chezuva nezuva chemuchero ne smoothie pazuva. Asi zviri nyore kudaro? Masmoothies ane hutano hwakadii chaizvo?
Ivo vanouya mugirini, tsvuku, yero: iwe unogona ikozvino kuwana smoothies muchikamu chese chefiriji. Zvinwiwa zvemichero nemiriwo zvinonyanya kufarirwa munguva yechando kusimbisa immune system uye kugara uine hutano. Asi zviri nyore kudaro? Masmoothies ane hutano hwakadii uye anogadzirwa nei chaizvo?
Smoothie chinwiwa chine utano here?
Smoothies inoumbwa nemhando dzakasiyana dzemichero nemiriwo, zvichibva pamuchero pulp kana puree. Kuwedzera mvura kana zvinwiwa zvemichero zvinogadzira kugadzikana, kunwiwa kunoenderana. “Smooth” chiRungu uye zvinoreva chinhu chakaita sekuti “zvinyoro, zvinyoro, zvakanaka”.
Chaizvoizvo, smoothies saka ine hutano. The German Society for Nutrition (DGE) inozvionawo nenzira iyi uye inotaura kuti zuva rega rega rinokurudzirwa chiyero chezvikamu zvishanu zvemichero nemiriwo zvinogona kuchinjwa nguva nenguva negirazi resmoothie kana muto wemichero (ine 100 muzana yemichero). Izwi rekuti "nguva nenguva" rakakosha mukurudziro iyi. Maererano neDGE, hazvikurudzirwe kunwa smoothie zuva rega rega pane kudya michero mitsva nemiriwo.
Kuti smoothie irambe iri chikafu chine utano, maererano neDGE zvakakosha kuti zvinwiwa zvive nehuwandu hwehuwandu hwe50 muzana yemichero yose kana miriwo sezvikamu zvechunky kana puree. Vanofanira kunge vasina chibereko chekuisa pfungwa, additives, shuga yakawedzerwa, uye zvokudya zvega (zvinovaka muviri zvisingawaniki mumuchero pachawo).
Smoothies mubvunzo: chikamu chakasvibiswa nemishonga yezvipembenene
Asi ndizvo zvazviri nemasmoothies muzvitoro zvikuru, zvidhori, uye misika yemisika? Takatumira masmoothies matsvuku kurabhoritari ndokuita kuti vatariswe zvinhu zvinokuvadza, pakati pezvimwe zvinhu - zvinosuruvarisa kuti takawana zvatakanga tichitsvaka. Mitezo yemishonga yezvipembenene yakawanikwa mune akawanda smoothies muyedzo, kusanganisira yekupfapfaidza chepfu Captan, iyo inofungidzirwa kuti inokonzera cancer. Mune maonero edu, chlorate yakawanikwawo muhuwandu hwakawedzerwa.
Hutano kana husina hutano: ingani shuga iri mu smoothies?
Imwe dambudziko nesmoothies ndeyepamusoro yehuga. Masmoothies akawanda pamusika haana chero shuga yakawedzerwa, chete shuga kubva muchero unoshandiswa. Asi kurudziro yeWorld Health Organisation (WHO) yehuwandu hwehuwandu hweshuga pazuva zvakare inobatanidza zvakajeka fructose.
Maererano neWHO, vanhu vakuru havafanire kudya zvinopfuura magiramu makumi maviri nemashanu eshuga pazuva. Negirazi remonade iwe watosvika pakukosha uku. Uye kunyange smoothies inowanzova nemagiramu gumi eshuga pa 25 milliliters - kwete kunyatso hutano. Shuga yakawandisa inokonzera kufutisa kwenguva refu uye inogona kukurudzira zvirwere zvakadai seshuga kana chirwere chemwoyo.
Mhedziso: Sanganisa smoothie nyowani nguva nenguva
Smoothies haisi isina hutano, asi avo vanoshandisa smoothies zuva rega rega vane chikamu chakanaka kune hutano hwavo. Zviri nani kana ukacheka michero nemiriwo mitsva yemwaka - unogamuchirwa kusiya peel uye wogeza zvakanaka zvisati zvaitika - uye wodya pairi kana kusanganisa mukudya kwako: muchero mutsva mu muesli, miriwo sendiro yepadivi, kana kugadzira zvinhu zvikuru mu stews, casseroles, uye co.
Zvakare zvinogoneka: zviite iwe pachako! Sanganisa yako pachako smoothie kubva mumwaka, michero mitsva nemiriwo. Nenzira iyi, iwe unogona kushandisa zvinyoro zvinongedzo uye kuita pasina chekuchengetedza senge muindasitiri. Iwe unogona kushandisa zvakasara senge karoti miriwo uye kohlrabi mashizha. Kana iwe ukasanganisa nguva dzose iwe pachako, kuisa mari mune yakanaka stand mixer inogona kuve yakakosha.
