Bella Adams
Okubalulekileyo, okunempilo, kwaye kuyahlaziya: Iismoothies eziluhlaza ziziselo zamandla okwenene, enkosi kwinxalenye elungileyo yeevithamini, iiminerali, kunye nezityalo zesibini. Apha uya kufumana iingcebiso ezininzi malunga nemifuno, ii-blenders, ukulungiselela, kunye neendlela zokupheka.
Phakamisa umkhusane kwezona nkwenkwezi zisempilweni zesmoothie ezulwini: I-smoothies eluhlaza ibe yinxalenye eyimfuneko yerepertoire yesondlo esisempilweni. Isiselo esinamandla esibalulekileyo sibonelela ngeevithamini ezibalulekileyo, iiminerali, i-antioxidants, kunye nefiber.
Kwindima ehamba phambili: imifuno eluhlaza eluhlaza. Iziqhamo eziswiti ezithandwayo ngenye indlela, kwelinye icala, kufuneka zaneliswe yindima enencasa exhasayo.
Siza kukubonisa umlinganiselo ofanelekileyo wemifuno kunye neziqhamo kwi-smoothie eluhlaza, yeyiphi imifuno efanelekileyo yokubeka kwi-blender, kwaye zeziphi izithako omele uziphephe.
I-smoothies eluhlaza: yintoni ephakathi kwayo?
I-Green Smoothie yasungulwa ngo-2014 e-USA yingcali yezondlo ezalelwe eRashiya uVictoria Boutenko kwaye yabangela i-hype epheleleyo eqhubekayo nanamhlanje.
Ngethuba lokuqala, imifuno eluhlaza njenge-arugula, isipinashi, imifuno yegadi (i-parsley, i-basil, njl.), i-kale, okanye i-celery yayifakwe kwi-blender. Kodwa kungekuphela nje ngemvakalelo yamathumbu, ingcali yezondlo ibambelele ngokungqongqo kwifomula "eyokwenene":
Iipesenti ze-50 zemifuno + i-50 yeepesenti zeziqhamo + amanzi amancinci = i-Green Smoothie.
I-smoothie kufuneka iquka ubuncinane i-50 ekhulwini yemifuno. Abasebenzisa i-smoothie abanamava abasela i-smoothie eluhlaza nabo banokuzama ukuya kuma-60 ekhulwini. Incasa ke noko ikrakra ngakumbi.
Eyona milinganiselo ibalulekileyo yohlobo lwesiqhamo esikhethiweyo: kufuneka sivuthwe. Okukhona siswiti isiqhamo, kokukhona sityibilika kwaye simnandi ismoothie.
Ijusi yelamuni, iziqhamo ezomisiweyo, ijinja, ubusi, okanye isiraphu yerayisi ibonelela ngeasidi engekabikho, ubumnandi, okanye ubuqholo – ngokuthanda kwakho.
Ingakanani impilo okanye engekho mpilweni?
I-German Federal Centre for Nutrition (bzfe) ibona i-smoothies eluhlaza njengento etyebisayo kunye neentlobo eziphumelelayo ekuboneleleni umzimba ngezondlo. "Kwiimveliso ezintlanu ezicetyiswayo zeziqhamo kunye nemifuno ngosuku, i-smoothies inokutshintsha ngamanye amaxesha ukuya kuthi ga kwi-servings ezimbini," itsho i-bzfe.
Ubungakanani bokukhonza bubhekwa njenge-200-250 milliliters. Nangona kunjalo, kucetyiswa ukuba wenze ngaphandle kweziqhamo ezongezelelweyo ngosuku. Umxhesho ongekhoyo wemihla ngemihla kufuneka uhlawulwe ngemifuno, umzekelo ngendlela yemifuno ye-oveni, isaladi, okanye iipani zemifuno.
Iingcali zezondlo nazo zafumanisa ukuba i-smoothies eluhlaza inobuninzi bezondlo eziphezulu kakhulu - ngenxa yamagqabi aluhlaza.
Zigqabhuka ngeentlobo ngeentlobo zeevithamini kunye neeminerali ezomeleza amajoni ethu omzimba ngakumbi. Ifayibha eziziqulathileyo zinceda ukwakha intlama yamathumbu esempilweni kwaye idibanisa nokwetyisa okulungileyo.
Iklorofili eluhlaza ithanda ukwakheka kweeseli. Izinto zokulandela umkhondo kunye nezityalo zesibini zityhala ukusebenza kwethu.
Ngaba zikhona izithako ezibalulekileyo kwi-smoothies eluhlaza?
Ewe, kukho, njengeoyile eziyimfuneko ezivela kwiparsley, iasidi ye-oxalic evela kwisipinatshi kunye nechard, okanye isiqulatho senitrate ephezulu kwimifuno enamagqabi aluhlaza njengesipinatshi, iletisi, iletisi yegusha kunye nearugula.
I-asidi ye-Oxalic inokuthintela ukufunxwa kwe-calcium, isinyithi, kunye ne-magnesium emathunjini, phakathi kwezinye izinto. Kodwa into encinci ecacileyo: i-oxalic acid iyingozi kuphela emzimbeni ngobuninzi obukhulu.
Ukufunxa i-nitrate encinci ngokusemandleni, i-bzfe incoma ukuba ungabeki amagqabi amagqabi, amagqabi angaphandle, umzekelo kwimeko ye-lettuce, kunye nemithanjana yeqabunga ebanzi kwi-blender.
Iziqhamo ezifanelekileyo kunye nemifuno ye-smoothies eluhlaza
Kufuneka kube kuhle kwaye kuluhlaza - imifuno eluhlaza, isaladi, kunye nemifuno inika umbala oqabulayo. Qinisekisa ukuba usebenzisa ubukhulu becala iziqhamo kunye nemifuno yasekuhlaleni neyexesha lonyaka.
Kakade ke, usenokusebenzisa iziqhamo ezingaqhelekanga ezifana nephayinaphu, imango, neavokhado ngamaxesha athile. Kufuneka ihlale ihluke - ngakumbi kwiinyanga zasebusika xa kuphela ii-apula kunye namapere avela kulimo lwasekhaya akhoyo.
Kufuneka uziphephe ezi zithako
- Iminqathe kunye nebhiti, njengoko ijusi yemifuno iya kuba nemibala kakhulu. Ngokuphathelele ukunambitha, ngokuqinisekileyo, ziphezulu.
- I-Rhubarb nayo ayivumelekanga, njengoko ingatyiwa kwimeko yayo ekrwada kwaye iyingozi nakwimpilo.
- Ubisi, iyogathi, kunye neziselo zemifuno
- Iijusi ezithengiweyo zigcwalisa amanzi, njengoko ziqulethe iswekile eninzi
- Iswekile eyongeziweyo kunye ne-sweeteners nayo ayinanzuzo
Hlanganisa: indlela yokulungisa i-smoothies eluhlaza kwi-blender
Abenzi be-smoothie abaqhelekileyo kunye nabaxumi basekhitshini baqhekeza ngokukhawuleza xa kuziwa kwimifuno eluhlaza eluhlaza, njengoko imifuno eluhlaza iquka imicu eqinile, enzima.
Ngoko ke, sincoma ukuba balungiselele kwi-blender yokusebenza okuphezulu (cofa apha kuvavanyo lwethu lomxube wokuma). Inenzuzo yokuba ngokujika kwayo ukuya kuthi ga kwi-30,000 ngomzuzu, inokwaphula ngokupheleleyo iindonga zeseli yelettuce yegqabi, isipinatshi, kunye ne-co., Ukunqunqa ngokugqibeleleyo imifuno enzima efana neseleri, amandongomane kunye neziqhamo ezikhenkcezisiweyo kwaye zigawulwe ipuree ekhrimu.
Ukongezelela, i-liquid ayishushu, ngoko zonke izondlo zigcinwa.
Yintoni ehamba phambili kwi-blender?
Kukho iindlela ezahlukeneyo. Olu lwahluko luye lwabonakala lulungile kuthi, njengoko luthambile kakhulu kwizondlo, i-blender ayishushu kakhulu, kwaye ukuhambelana okumangalisayo kwesmoothie kwenziwa:
Okukuthi, imifuno eluhlaza ingena kwi-blender kuqala ngamanzi amancinci ukuze aphule ngokupheleleyo imicu enzima. Isinyathelo sesibini silandelwa ziziqhamo kunye nezithako ezikhethekileyo ezifana neoli ye-linseed, i-sinamoni, i-ginger, okanye ijusi yelamuni.
Izibonelelo ezi-5 ezikhethekileyo ze-smoothies eluhlaza
- Zityebile kwiivithamini, iiminerali, kunye neekhompawundi zezityalo zesibini ezifana neklorofili
- i-smoothies eluhlaza yi-alkaline kwaye ngoko ke ibhalansi yethu ye-asidi-alkaline
- Kulula ukugaywa njengoko zonke izithako zicocwe kakuhle yi-blender enamandla kakhulu. Ubumnene kakhulu kwisisu
- iminqweno inokuthintelwa, njengoko i-smoothies eluhlaza iphezulu kakhulu kwi-fiber kunye ne-satiating
sihlala sisempilweni kwaye siphaphile ngenxa yokuba umgudu wethu wesisu akufuneki uchithe a - amandla amaninzi okwetyisa
Green Smoothie Recipes
Zive ukhululekile ukuzama isandla sakho ekwenzeni i-smoothies eluhlaza. Yonke into ihamba, akukho nto kufuneka.
Ngoku siyayithanda i-combo yesipinatshi, iavokhado, imango, kunye nokucudisa ikalika. Ndiyabulela kwi-avocado, inguqulo inamandla amaninzi kwaye ide ithathe indawo yokutya okupheleleyo. Igqibelele xa izinto ziba noxinzelelo kwakhona.
Yeyiphi indibaniselwano ongayithanda?
