Tracy Norris
[lwptoc]
Nokuba sisidlo sakusasa esinencasa okanye ishwamshwam elikhawulezayo: iismoothies zisefashonini. Iziselo ezixutyiweyo zezona zisempilweni xa zenziwe ngeziqhamo ezitsha kunye nemifuno. Iyakhawuleza kwaye kulula.
Igama elithi smoothie lithatyathwe kwigama lesiNgesi elithi "smooth" (elihle, elinobukhrim) kwaye ngaloo ndlela lichaza ukuhambelana okufanelekileyo kwesiselo. I-Smoothies iza kwiintlobo ezininzi ezahlukeneyo. Iziqhamo zesmoothies zenziwe ngeziqhamo ezipheleleyo, ezicocekileyo kunye nolwelo olufana namanzi okanye (i-vegan) yobisi.
Isiqingatha se-smoothies eluhlaza siqukethe imifuno, imifuno eluhlaza okanye imifuno - nantoni na enomdla kwaye ilungele umzimba ivumelekile. Kukho ukhetho olukhulu lweesmoothies esele zenziwe kwimarike. Nangona kunjalo, banezinto ezingeloncedo xa kuthelekiswa neesmoothies zasekhaya.
Kutheni kufuneka uzenzele i-smoothies yakho?
I-smoothies esele yenziwe kaninzi ayibizi nje kuphela, kodwa iqulethe izondlo ezimbalwa kunesiselo esitsha esilungisiweyo. Ekugqibeleni, zifakwe kwi-pasteurized, okt zitshiswe kumaqondo obushushu aphezulu, ukuze zigcinwe ixesha elide. Ngenxa yoko, izinto ezininzi ezinempilo ezifana neevithamini, i-fiber kunye nezityalo zesibini zilahlekile.
Ukongeza, i-smoothies ihlala iqulethe iswekile eninzi okanye izongezo ezifana nezigcini kunye neziphuculisi zencasa. Ukongeza, igama elithi "smoothie" alikhuselwanga ngokusemthethweni. Akukho milinganiselo yomgangatho ofanayo. Ngokwethiyori, abavelisi banokuxuba kuphela iijusi zeziqhamo baze bazinike njengesmoothie.
I-smoothie enhle, ngakolunye uhlangothi, kufuneka iqulethe umlinganiselo ophezulu (ubuncinci i-50 ekhulwini) yeziqhamo "ezipheleleyo" okanye imifuno ngendlela yamacandelo e-chunky okanye i-purees. Oku kucetyiswa nguMbutho waseJamani weSondlo (DGE). Ngoko ke, ukuqinisekisa ukuba kuphela izithako ezikumgangatho ophezulu eziphela kwi-smoothie, kungcono ukuzenzela ngokwakho. Kungcono ukuba abaqalayo bazame i-smoothie yeziqhamo ezilula.
Konke okudingayo koku:
- (ime) umxube okanye umenzi wesmoothie
- imela ebukhali
- ibhodi yokusika
- ubuncinci iziqhamo ezibini okanye ezithathu
- Amanzi, (vegan) ubisi okanye olunye ulwelo
Inyathelo 1: Khetha indibaniselwano yeziqhamo
Xa ulungiselela i-smoothie yeziqhamo, into yokuqala ongayenza kukuba ukhethe isiqhamo esisisiseko. Oku kufuneka kunikeze i-smoothie ukuhambelana kwayo okuqhelekileyo kwekhrimu. Iibhanana zilungile ngokukodwa kule nto. Kodwa ii-apile, amapere, iimango okanye iipesika nazo zisisiseko esihle.
Yongeza isiqhamo esinye okanye ezibini kwisiqhamo esisisiseko. Ungasebenzisa kwakhona amajikijolo ahlukeneyo, i-oranges, i-ananas, i-kiwi okanye i-watermelon, umzekelo.
Umzekelo, olu didi lweziqhamo luhamba kakuhle kunye:
- Ibhanana, iStrawberry, iRaspberry/Blackberry
- Ibhanana, iWatermelon, iStrawberry/Raspberry
- Iapile, ibhanana, kiwi/blueberries
- iapile, iorenji, ipere/ibhanana
- IMango, Ipayina, Ibhanana/Ipesika
- Ibhanana, imango, kiwi/iphayinapile
Sika isiqhamo sibe ngamaqhekeza amancinci. Akufanele uhlambulule iziqhamo ezinjengama-apula kunye namapere: iivithamini zabo zibekwe ngokuthe ngqo phantsi kwe-peel. Kodwa: hlamba iziqhamo kakuhle. Beka iziqwenga zeziqhamo kwi-blender ngaphambi kokuba wongeze ulwelo olufunekayo.
Inyathelo lesi-2: khetha ulwelo
Udinga ulwelo ukugcina ismoothie ekubeni ngqindilili kakhulu. Yiyiphi oyithathayo ixhomekeke kwincasa yakho. Amanzi asetyenziswa kwiiresiphi ezininzi; ngokomgaqo awukwazi ukungahambi kakuhle ngayo.
Ubisi lwenkomo, ubisi lwekhokhonathi, amanzi ekhokhonathi okanye (vegan) iyogathi nazo zifanelekile ukuxutywa. Abo banikela ingqalelo kwimilo yabo bakhetha ukusebenzisa ubisi lwezityalo olufana nesoya, i-oat kunye nobisi lwe-almond okanye iti yeziqhamo ezingenaswiti.
Iijusi zeziqhamo zinenani eliphezulu kakhulu leekhalori - oku kwandisa umxholo weswekile kwisiselo. Ukuba awufuni ukuyeka ijusi yeziqhamo, kungcono ukuyikhama ngokwakho.
Inyathelo lesi-3: Hlanganisa izithako
Emva kokuba wenze isigqibo malunga nezithako, faka yonke into kwi-blender okanye i-smoothie maker. Umlinganiselo kufuneka ube malunga nama-70 ekhulwini eziqhamo kunye nama-30 ekhulwini lolwelo. Qala i-blender ngokukhawuleza ekuqaleni, emva koko udibanise yonke into kwinqanaba eliphezulu de i-smoothie ibe nokuhambelana okufunayo. Oku kungathatha ukuya kwimizuzwana engama-60.
Ukuba i-smoothie ijiyile kakhulu, yongeza ulwelo olungakumbi. Ngendlela: Unokwenza kwakhona i-smoothie nge-blender. Nangona kunjalo, oku kwenza ukudibanisa kube nzima ngakumbi kwaye awukwazi ukufumana zonke izithako ezincinci. Ngokukodwa xa ufuna ukusika iziqhamo ezikhenkcezisiweyo okanye wenze i-smoothie eluhlaza, i-blender enamandla yinto engcono kakhulu.
Uyenza njani i-smoothie eluhlaza
I-smoothies eluhlaza ithathwa njengesempilweni ngokukodwa. Ngenxa yokuba aziqukethe kuphela iziqhamo, kodwa kunye nemifuno. Ngoko ke ziqulethe i-fructose encinci, kodwa endaweni yoko zininzi izondlo: Zizityebi kwi-antioxidants, ukuzalisa i-fiber, iiprotheni, iivithamini kunye neeminerali, phakathi kwezinye izinto.
I-smoothie eluhlaza idla ngokwenziwa ngamagqabi aluhlaza kunye ne-collard eluhlaza, njengesipinashi, i-chard, i-arugula, kunye ne-lettuce yegusha, kunye ne-kale, iklabishi emnyama kunye ne-savoy ikhaphetshu. Ikhukhamba okanye i-avocado kunye nemifuno (yasendle) idla ngokuphela kwisiselo, umzekelo i-parsley, i-basil, i-nettle kunye ne-dandelion. Okushiyekileyo ekhitshini okufana nekharothi eluhlaza kunye namagqabi e-kohlrabi nako kungalungiswa kube yismoothie. Iziqhamo ezivuthiweyo nazo zongezwa ukuze isiselo singabi krakra kakhulu. Amanzi asela iziqhamo nemifuno.
Kwabaqalayo, imifuno ethambileyo efana nesipinashi ifanelekile. Unokuyixuba neziqhamo ezibini okanye ezithathu. Qala ngomxube wokuxuba we-40 yepesenti yemifuno kunye neepesenti ze-60 zeziqhamo. Kufuneka ukwandise umlinganiselo wemifuno ekuhambeni kwexesha, ngokufanelekileyo ukuya kuma-60 ekhulwini.
Yenza i-smoothie yakho: Yintoni enye onokuthi uyibeke kwi-smoothie?
Izithako ezidumileyo ze-smoothie yi-oatmeal, i-flaxseed yomhlaba okanye imbewu ye-chia. Ngenxa yokuba ezi "superfoods" zizityebi kwifiber kunye neeprotheni. Oku kubenza bazalise ngokukodwa kwaye bathintele iinkanuko. Enye inzuzo ye-flax kunye nembewu ye-chia: Ziqulethe i-omega-3 fatty acids, ezilungele inkqubo yethu ye-cardiovascular system, phakathi kwezinye izinto.
Kwelinye icala, kufuneka uziphephe ezongezelelekileyo ezongezelelekileyo ezifana nobusi, isiraphu yeargar okanye imihla ecocekileyo ukuba kunokwenzeka. Kungcono ukwandisa umlinganiselo weziqhamo ezivuthiweyo ezifana neebhanana. Nangona kunjalo, akukho nto iphosakeleyo ngokucokisa ngakumbi ivumba le-smoothie. Ezi zithako zilandelayo zifanelekile oku:
- vanilla
- i-sinamon / i-cloves
- ikoko
- ipepile/itshilisi
- ijinja / i-turmeric
- ilamuni
- isinki
- imatcha powder
- Amantongomane afana ne-walnuts, i-almonds okanye i-cashews
Xa kuziwa kwi-smoothie, akukho mida yokudala. Kodwa njengokuba kunjalo rhoqo: ngaphantsi kuninzi. Ngokuqhelekileyo, izithako ezintathu ukuya ezintlanu zanele.
Iresiphi yeSmoothie: Iziqhamo zeFlaxseed smoothie
Abaqalayo banokuzama i-raspberry elula, i-apula kunye ne-banana ye-smoothie kunye ne-flaxseed - ibhomu ye-vitamin yangempela ekupheleni kobusika. Isiselo siyindawo efanelekileyo yokutya kwasekuseni okanye i-snack: ngenxa ye-flaxseed, igcina ugcwele kwaye ukwazi ukugxila ixesha elide.
I-recipe ye-raspberry-apple-banana smoothie ene-flaxseed yenza iinxalenye ezimbini ze-250 ml nganye. Kufuneka ucwangcise ubuncinci imizuzu eyi-10 ukulungiselela (ngaphandle kokulinda).
Amaxabiso esondlo ngokukhonza:
- 175.2 Kcal / 640.1 KJ
- I-3.4 gram yeprotheni
- 3.6 iigrem zamafutha
- Iigrama eziyi-27.1 zee-carbohydrate
- I-21.5 grams yeshukela
- 10.1 iigrem zefayibha yokutya
Izithako zeberry smoothie:
- 150 g raspberries efriziwe
- 2 ama-apile amancinci (200 g)
- I-100g yebhanana
- 2 tbsp i-flaxseed
- Isinamoni ye-1 tsp
Amalungiselelo:
Faka isiqhamo esikhenkcezileyo epanini kwaye usivumele ukuba sinyibilike. Yongeza amanzi amancinci (malunga ne-100 ml) kwaye ushushu ngononophelo, ngelixa uvuselela, malunga nemizuzu emihlanu - oku kubulala iintsholongwane ezinokwenzeka (i-hepatitis). Vumela ukupholisa kancinci.
Okwangoku, nqakraza ii-apula kwaye uhlambulule iibhanana. Sika isiqhamo sibe ngamaqhekeza amakhulu.
Beka isiqhamo esiqandisiweyo, kubandakanywa nolwelo, kwi-smoothie maker okanye i-blender. Yongeza iiapile kunye nebhanana. Hlanganisa yonke into malunga nemizuzwana engama-30 ukwenza i-smoothie ekhrim. Mhlawumbi wongeza amanzi amaminerali ukuba i-smoothie inzima kakhulu. Yongeza i-flaxseed kwaye udibanise. Incasa ngesinamon.
Ukuba awunaye umenzi we-smoothie, ungayenza ngale ndlela: Unqumle ushushu, upholise iziqhamo ezikhenkcezisiweyo kunye nebhanana ngolwelo oluncinci usebenzisa i-blender yesandla. Emva koko uhlambulule i-apula kwaye uyifake okanye udibanise kwi-2 tablespoons ye-apple pulp nge-250 g inxalenye. Emva koko uhlambulule ngamanzi amaminerali amancinci de kube ukuhambelana kulungile. Gxuma kwi-flaxseeds, ixesha kunye nesinamon.
Yenza eyakho i-smoothies: iingcebiso ezininzi
Ukuba ufuna ukwenza i-smoothie, sikunika la macebiso alandelayo:
Kungcono ukusebenzisa iziqhamo ezitsha, eziphilayo okanye imifuno ekwixesha lonyaka. Iimveliso ezinomkhenkce onzulu ziyindlela efanelekileyo, njengoko zihlala zikhawuleza-nomkhenkce kwaye ke ziqulethe zonke izondlo.
I-Smoothies iqulethe iikhalori ezininzi kwaye ngoko ke ayisiyonto yokucima ukoma, kodwa kunokuba i-snack. Ukuba ukwisidlo, kufuneka ukhethe i-smoothies eluhlaza: iqulethe i-fructose encinci.
Yiyonwabele i-smoothie kwaye uthathe ixesha lakho "ukuyihlafuna". Ngoko yijikeleze emlonyeni wakho ngaphambi kokuba uyiginye. Kuba ukuhlafuna kancinane nangokucokisekileyo kukwenza uzive ugcwele.
Iivithamini ezininzi ziqhekeka ngokukhawuleza emva kokutyunyuzwa kunye nokusebenza. Ngoko ke, kungcono ukusebenzisa i-smoothie kwangoko. Ukuba ufuna ukuyigcina kamva, inokugcinwa efrijini ukuya kuthi ga kwiintsuku ezintathu.
