Emma Miller
Ukusuka kwi-smoothies ukuya kwi-gazpacho ukuya kwi-ayisikrimu, ukhukhamba yinkwenkwezi. I-Crisp kwaye ipholile, ukhukhamba yongezwa kakhulu kwisaladi. Kodwa esi siqhamo siguquguqukayo (ewe, sisiqhamo) sinika okungaphezulu kunokuhlobisa igadi yakho.
Enye, iikomkomere ziqulethe ubutyebi bezondlo, kuquka i-vitamin C, i-potassium, i-fiber, kunye ne-antioxidants. Enyanisweni, ikomityi nje enye inikela malunga nama-25 ekhulwini exabiso lemihla ngemihla levithamin K, exhasa impilo yamathambo nentliziyo.
NgokukaFox, ii-cucumber ziyi-95 pesenti yamanzi kwaye ziyaziwa nangokufuma kwazo. Yiyo loo nto zihlaziya kakhulu ngeentsuku zehlobo ezishushu. Ngaphezu koko, unokutshintsha kwaye uguqule ukhukhamba phantse kuyo nayiphi na iresiphi. Ukusuka kwi-smoothies ukuya kwi-gazpacho ukuya kwi-ayisikrimu, iikomkomere ziyinkwenkwezi yezi zintandathu zokudala (akukho saladi).
I-avocado enokhilimu kunye ne-cucumber smoothie
Le smoothie eluhlaza ethambisayo, ebandakanya isipinatshi somntwana, ikhukhamba, ii-apile, iavokhado, kunye nepepile ye-serrano, ipakishwe ngokutya okutsha, okutyebileyo kwezakhamzimba ngaphandle kokuba nekhalori-exinene kakhulu (i-174 nje ngokuphakelwa).
Uluhlu olude lwezithako ezinempilo lujikelezwe yiti eluhlaza engenasweet, ene-flavour ye-herbal elula kwaye inceda ukunciphisa umzimba.
Uphononongo olwenziwa ngoDisemba 2013 kwiJournal yoPhando kwiSayensi yezoNyango lwagqiba ukuba ukusela iikomityi ezine zeti eluhlaza mihla le kubangele ukuncipha okukhulu kobunzima bomzimba, ubunzima bomzimba, umjikelezo wesinqe, kunye noxinzelelo lwegazi lwe-systolic. Ukuze ufumane i-smoothie ecebileyo, ugqirha ucebisa ukuba wongeze umthombo weprotheyini, njengomgubo weprotheni, iyogathi engenasweet, okanye i-chickpeas.
Ikhukhamba kunye ne-lime lollipop
Ukuba uzama ukusela ngakumbi i-H2O, unciphise ukutya kwakho iswekile, okanye ugxile ekutyeni okunempilo, ingcali yezondlo incoma kakhulu ukuba uzame ezi loli zihlaziyayo, ezinomsoco ezisekwe kwi cucumber.
"Ngokusebenzisa imifuno emitsha kunye nemifuno, kunye ne-stevia njenge-sweetener, ayigcini nje ukukhupha amanzi kodwa ayinayo ishukela eyongeziweyo, okwenza kube yindawo enesondlo kwi-sugar lollipops ngosuku olushushu lwehlobo," utsho. Okwangoku, ngenxa ye-menthol, amaqabunga e-mint ashiya imvakalelo epholileyo emlonyeni kwaye ancede ukugcina umoya wakho uhlaziyekile.
I-Avocado kunye ne-cucumber gazpacho
Ngokutsho kukaFox, oku kupholisa, i-cucumber esekelwe kwisityalo, kunye ne-avocado gazpacho, efakwe iziqholo ezifudumele ezifana ne-cumin yomhlaba kunye ne-cayenne pepper, iresiphi enkulu ye-calorie ephantsi. Kwaye ekubeni le suphu yemifuno ebandayo, ehlaziyayo ayifuni ukupheka kwi-stovetop, ifanelekile kubusuku obushushu behlobo.
Ukwenza isitya esilungeleleneyo, kucetyiswa ukuba ungeze i-chickpeas ezomileyo nezihlanjululweyo. "Oku kuya kwandisa umxholo weprotheyini ngaphandle kokutshintsha ngokuphawulekayo incasa kunye nokuthungwa," utshilo.
Idiphu yesipinatshi esimuncu
Unesondlo kwaye ulungelelaniswe kakuhle, le diphu imangalisayo inokusetyenziswa njenge-appetizer enkulu okanye i-snack yasemva kwemini. "Le Sipinatshi kunye neCucumber Dip ngumzekelo omhle wendlela onokwandisa ngayo ukutya kwakho kwemifuno ngaphandle kokuyeka ukutya okuthandayo," kusho uFox.
Kwaye ngokungafaniyo nediphu yemifuno ethengiweyo evenkileni, le nguqulo enempilo, eyenziwe ekhaya iqulethe izinto ezine ezilula, ukutya okupheleleyo-i-chestnuts yamanzi, i-yogurt ye-Greek, i-cucumber kunye nesipinashi esikhenkcezisiweyo-ukuze ukwazi ukuyibetha ngemizuzu emihlanu. NONE
Isikebhe kunye ne-tuna kunye nekhukhamba
"Iqulethe ibhalansi enkulu phakathi kwamafutha enempilo kunye neprotheni (i-21 grams nganye ngokukhonza), le nqanawa ye-tuna kunye nekhukhamba ifanelekile kwintliziyo, eyanelisayo kunye nenempilo, i-hydrating, i-post-workout snack," kusho uFox. Ngokutsho kwamaZiko ezeMpilo eSizwe, ityhuna emnandi, etyebileyo kwi-omega-3 fatty acids, ikwaxhasa ukusebenza kwengqondo kunye nempilo yentliziyo.
"Ukusebenzisa i-cucumber njengesiseko endaweni ye-crackers okanye isonka" akondisi nje amandla okuthambisa kwesi sidlo simnandi kodwa kunciphisa inani le-carbohydrates (igram ezi-2 kuphela ngokuphakelayo!) ukunciphisa umzimba, ”utshilo uFox.
Smoothie kunye blueberries, cucumber, kunye neti eluhlaza
Ngokutsho kukaFox, le hydrating cucumber-based smoothie yenye indlela enomsoco kuye nabani na othanda i-sorbet okanye i-ice fruity. Incinci kodwa inamandla, i-blueberries ekhulisa ubuchopho ineepropati ezichasayo ezinceda ukunqanda ukuhla kwengqondo okunxulumene neminyaka, ngokutsho kohlaziyo olupapashwe ngoJanuwari 2012 kwi-Journal yezoLimo kunye neKhemistry yokutya.
Kuba le smoothie isisityebi kwicarbohydrates, unokwahlula izithako ngokongeza amafutha okanye iiproteni ezisempilweni. I-Fox icebisa ukongeza i-chia, i-flax, okanye imbewu ye-hemp, kunye ne-protein powder okanye i-yoghurt ye-Greek engenasweet (okanye i-yogurt engeyiyo yobisi eneprotheni) ukwandisa imvakalelo yokuzala kunye nokuhlutha.
