Crystal Nelson
Ngokukodwa ebusika kuyahenda: Yidla isiqhamo sakho semihla ngemihla kunye nesmoothie ngosuku. Kodwa ngaba ilula ngolo hlobo? Zisempilweni kangakanani iismoothies ngokwenene?
Ziza ziluhlaza, zibomvu, zityheli: ngoku ungafumana i-smoothies kuwo onke amacandelo efriji. Iziqhamo ezikhrimu neziselo zemifuno zithandwa kakhulu ebusika ukomeleza amajoni omzimba kwaye uhlale usempilweni. Kodwa ngaba kulula ngolo hlobo? Zisempilweni kangakanani iismoothies kwaye zenziwe ngantoni ngokwenene?
Ingaba ismoothie sisiselo esisempilweni?
I-Smoothies iquka iintlobo ezininzi zeziqhamo kunye nemifuno, ngokusekelwe kwisiqhamo se-pulp okanye i-puree. Ukongeza amanzi okanye ijusi yeziqhamo kudala ikhrimu, ukuhambelana okuselwayo. “Smooth” lisiNgesi kwaye lithetha into efana no “thambileyo, uthambileyo, ulungile”.
Ngokusisiseko, i-smoothies ke isempilweni. I-German Society for Nutrition (DGE) iphinda ibone ngale ndlela kwaye ithi inani elicetyiswayo lemihla ngemihla leenxalenye ezintlanu zeziqhamo kunye nemifuno ngamanye amaxesha inokutshintshwa ngeglasi ye-smoothie okanye ijusi yeziqhamo (kunye ne-100 yepesenti yeziqhamo). Igama elithi "ngamathuba athile" libalulekile kule ngcebiso. Ngokwe-DGE, akucetyiswa ukuba usele i-smoothie yonke imihla endaweni yokutya iziqhamo kunye nemifuno.
Ukuze i-smoothie ihlale i-snack enempilo, ngokutsho kwe-DGE kubalulekile ukuba iziphuzo ziqulethe i-proportion ephezulu ye-50 yepesenti yeziqhamo okanye imifuno njengenxalenye ye-chunky okanye i-puree. Kufuneka zingabikho kwi-concentrate yeziqhamo, izongezo, iiswekile ezongeziweyo, kunye nezondlo ezizimeleyo (izondlo ezingafumanekiyo kwisiqhamo ngokwaso).
I-Smoothies kuvavanyo: ingcoliswe ngokuyinxenye sisibulali zinambuzane
Kodwa ngaba kunjalo nge-smoothies kwiivenkile ezinkulu, izaphulelo, kunye neemarike zendalo? Sathumela i-smoothies ebomvu kwibhubhoratri saza sazihlola izinto ezinobungozi, phakathi kwezinye izinto - ngelishwa sikufumene oko besikufuna. Kwafunyanwa imikhondo yezibulali zinambuzane kwiismoothies ezininzi kuvavanyo, kuquka netyhefu yokutshiza iCaptan, ekurhaneleka ukuba ibangela umhlaza. Ngokombono wethu, i-chlorate nayo yafunyanwa ngobuninzi obuninzi.
Unempilo okanye unempilo: ingakanani iswekile ekwi-smoothies?
Enye ingxaki nge-smoothies ngumxholo weswekile ephezulu. I-smoothies ezininzi kwiimarike aziqukethe iswekile eyongezelelweyo, kuphela iswekile evela kwisiqhamo esisetyenzisiweyo. Kodwa isincomo soMbutho wezeMpilo weHlabathi (i-WHO) malunga nesixa esikhulu seswekile ngosuku sikwabandakanya ngokucacileyo i-fructose yendalo.
Ngokutsho kwe-WHO, abantu abadala akufanele badle ngaphezu kwe-25 grams yeswekile ngosuku. Ngeglasi ye-lemonade sele ufikelele kweli xabiso. Kwaye neesmoothies zihlala zineegram zeswekile ezingaphezu kweshumi kwi-100 milliliters - hayi ncam impilo. Iswekile eninzi ikhokelela ekutyebeni kwexesha elide kwaye inokukhuthaza izifo ezifana nesifo sikashukela okanye ukuphazamiseka kwentliziyo.
Isiphelo: Hlanganisa i-smoothie entsha rhoqo emva koko
I-Smoothies ayinampilo, kodwa abo basebenzisa i-smoothies yonke imihla balungile ngokuyinxenye kwimpilo yabo. Kungcono ukuba unqumle iziqhamo kunye nemifuno yamaxesha onyaka amatsha - wamkelekile ukuba ushiye ixolo kwaye uhlambe kakuhle kwangethuba - kwaye uzityele kuzo okanye uzidibanise kwisidlo sakho: iziqhamo ezitsha kwi-muesli, imifuno njengesitya esisecaleni, okanye amacandelo oyilo aphambili kwisityu, i-casseroles, kunye ne-co.
Kwakhona kunokwenzeka: zenzele ngokwakho! Xuba i-smoothie yakho ngexesha lonyaka, iziqhamo ezitsha kunye nemifuno. Ngale ndlela, ungasebenzisa izithako ezitsha kwaye wenze ngaphandle kokulondolozwa njengakwishishini. Ungasebenzisa okushiyekileyo njengeminqathe eluhlaza kunye namagqabi e-kohlrabi. Ukuba uxuba rhoqo ngokwakho, utyalo-mali kumxube olungileyo wokuma unokubaluleka.
