Tracy Norris
[lwptoc]
Ukuthi njengenye ukudla kwasekuseni okumnandi noma ukudla okulula okusheshayo: ama-smoothie asemfashinini. Iziphuzo ezixutshwe yizona ezinempilo kakhulu uma zenziwe ngezithelo nemifino emisha. Kuyashesha futhi kulula.
Igama elithi smoothie lisuselwa egameni lesiNgisi elithi “bushelelezi” (elihle, ngisho, elikhilimu) futhi ngaleyo ndlela lichaza ukuvumelana okuhle kwesiphuzo. Ama-smoothies afika ngezinhlobonhlobo eziningi ezahlukene. Ama-smoothies ezithelo enziwa ngesithelo esiphelele, esihlanzekile kanye noketshezi olufana namanzi noma (i-vegan) ubisi.
Ingxenye yama-smoothies aluhlaza iqukethe imifino, imifino eluhlaza noma amakhambi - noma yini enambitha kahle futhi enhle emzimbeni ivunyelwe. Kukhona ukukhethwa okukhulu kwama-smoothies esenziwe ngomumo emakethe. Kodwa-ke, banezinkinga uma kuqhathaniswa nama-smoothies enziwe ekhaya.
Kungani kufanele wenze ama-smoothies akho?
Ama-smoothies aselungile ngokuvamile awabizi nje kuphela, kodwa futhi aqukethe izakhi ezimbalwa kunesiphuzo esisanda kulungiswa. Okokugcina, afakwa ku-pasteurized, okungukuthi ashiselwe ezingeni lokushisa eliphezulu, ukuze agcinwe isikhathi eside. Ngenxa yalokho, izinto eziningi ezinempilo ezifana namavithamini, i-fiber kanye nezitshalo zesibili ziyalahleka.
Ngaphezu kwalokho, ama-smoothies avame ukuqukatha ushukela omningi noma izithasiselo ezifana nama-preservatives kanye nezithuthukisi zokunambitheka. Ngaphezu kwalokho, igama elithi "smoothie" alivikelwe ngokomthetho. Azikho izici zekhwalithi ezifanayo. Ngokweqile, abakhiqizi bangaxuba amajusi wezithelo kuphela bese bewanikela njenge-smoothie.
I-smoothie enhle, ngakolunye uhlangothi, kufanele iqukathe ingxenye ephezulu (okungenani amaphesenti angu-50) yezithelo noma imifino "ephelele" ngendlela yezingxenye ze-chunky noma ama-purees. Lokhu kunconywe yi-German Society for Nutrition (DGE). Ngakho-ke, ukuze uqinisekise ukuthi izithako ezisezingeni eliphezulu kuphela ezigcina ku-smoothie, kungcono ukuzenzela wena. Kungcono ukuthi abaqalayo bazame i-smoothie yesithelo esilula.
Konke okudingayo kulokhu:
- i-(stand) mixer noma umenzi we-smoothie
- ummese obukhali
- ibhodi lokusika
- okungenani izithelo ezimbili noma ezintathu
- Amanzi, (i-vegan) ubisi noma olunye uketshezi
Isinyathelo 1: Khetha inhlanganisela yesithelo
Lapho ulungiselela i-smoothie yesithelo, into yokuqala okufanele uyenze ukukhetha isithelo esiyisisekelo. Lokhu kufanele kunikeze i-smoothie ukuvumelana kwayo okunokhilimu okuvamile. Ubhanana muhle kakhulu kulokhu. Kodwa ama-apula, amapheya, umango noma amapentshisi nawo ayisisekelo esihle.
Engeza isithelo esisodwa noma ezimbili ngaphezulu esithelweni esiyisisekelo. Ungasebenzisa futhi amajikijolo ahlukene, amawolintshi, uphayinaphu, i-kiwi noma ikhabe, isibonelo.
Isibonelo, lezi zinhlanganisela zezithelo zihamba kahle ndawonye:
- Ubhanana, Strawberry, Raspberry/Blackberry
- Ubhanana, Ikhabe, Strawberry/Raspberry
- I-apula, ubhanana, i-kiwi/ama-blueberries
- i-apula, iwolintshi, ipheya/ubhanana
- Umango, Uphayinaphu, Ubhanana/Pentshisi
- Ubhanana, umango, kiwi/uphayinaphu
Sika isithelo sibe yizicucu ezincane. Akufanele ukhiphe izithelo ezinjengama-apula namapheya: amavithamini awo atholakala ngokuqondile ngaphansi kwekhasi. Kodwa: geza kahle izithelo. Faka izingcezu zezithelo ku-blender ngaphambi kokufaka uketshezi olufunayo.
Isinyathelo sesi-2: khetha uketshezi
Udinga uketshezi oluthile ukuze ugcine i-smoothie ingashubi kakhulu. Iyiphi oyithathayo incike ekuthandeni kwakho. Amanzi asetshenziswa ekuphekeni okuningi; empeleni awukwazi ukungahambi kahle ngakho.
Ubisi lwenkomo, ubisi lukakhukhunathi, amanzi kakhukhunathi noma (i-vegan) iyogathi nakho kufanelekile ukuxutshwa. Labo abanaka ukuma kwabo bakhetha ukusebenzisa ubisi lwezitshalo olufana ne-soy, i-oat kanye nobisi lwe-almond noma itiye lezithelo ezingenashukela.
Amajusi ezithelo anenani eliphakeme kakhulu lama-kilojoule uma kuqhathaniswa - lokhu kwandisa okuqukethwe ushukela esiphuzweni. Uma ungafuni ukuyeka ijusi yezithelo, kungcono ukuzikhamela ngokwakho.
Isinyathelo sesi-3: Hlanganisa izithako
Uma usunqume izithako, faka konke ku-blender noma umenzi we-smoothie. Isilinganiso kufanele sibe yizithelo ezingamaphesenti angama-70 kanye noketshezi olungamaphesenti angama-30. Qala i-blender kancane kancane ekuqaleni, bese uhlanganisa yonke into ezingeni eliphezulu kakhulu kuze kube yilapho i-smoothie inokuvumelana okufunayo. Lokhu kungathatha amasekhondi angafika kwangu-60.
Uma i-smoothie ishubile kakhulu, engeza uketshezi oluthe xaxa. Ngendlela: Ungakwazi futhi ukulungisa i-smoothie nge-blender. Nokho, lokhu kwenza ukuhlanganisa kube nzima kakhulu futhi ungase ungazitholi zonke izithako zibe zincane ngempela. Ikakhulukazi uma ufuna ukusika izithelo ezifriziwe noma wenze i-smoothie eluhlaza, i-blender enamandla iyisinqumo esingcono.
Ungayenza kanjani i-smoothie eluhlaza
Ama-smoothies aluhlaza abhekwa njengempilo ikakhulukazi. Ngoba aziqukethe izithelo kuphela, kodwa nemifino. Ngakho-ke aqukethe i-fructose encane, kodwa kunalokho izakhi eziningi: Zicebile kuma-antioxidants, ukugcwalisa i-fiber, amaprotheni, amavithamini namaminerali, phakathi kwezinye izinto.
I-smoothie eluhlaza ngokuvamile yenziwa ngemifino eluhlaza kanye ne-collard, njengesipinashi, i-chard, i-arugula, ne-ulethisi yewundlu, kanye ne-kale, iklabishi elimnyama, neklabishi ye-savoy. Ikhukhamba noma ukwatapheya kanye namakhambi (asendle) ngokuvamile aphelela esiphuzweni, isibonelo iparsley, basil, nettle kanye nedandelion. Izinsalela zasekhishini ezifana nemifino ye-carrot namaqabunga e-kohlrabi nazo zingacutshungulwa zibe i-smoothie. Izithelo ezivuthiwe nazo zengezwa ukuze isiphuzo singanambitheki kakhulu. Amanzi enza izithelo nemifino kuphuzeke.
Kwabaqalayo, imifino ethambile efana nesipinashi ifanelekile. Ungayixuba nezithelo ezimbili noma ezintathu. Qala ngesilinganiso sokuxuba samaphesenti angu-40 wemifino kanye namaphesenti angu-60 wezithelo. Kufanele ukhulise ingxenye yemifino ngokuhamba kwesikhathi, ngokufanelekile ibe ngamaphesenti angama-60.
Yenza i-smoothie yakho: Yini enye ongayifaka ku-smoothie?
Izithako ezidumile ze-smoothie yi-oatmeal, imbewu ye-flaxseed noma imbewu ye-chia. Ngoba lezi “zidlo zokudla” zicebile nge-fiber namaprotheni. Lokhu kubenza bagcwalise ngokukhethekile futhi kuvimbele izifiso. Enye inzuzo yembewu yefilakisi ne-chia: Aqukethe ama-omega-3 fatty acids, alungele isimiso sethu senhliziyo, phakathi kwezinye izinto.
Ngakolunye uhlangothi, kufanele ugweme ama-sweeteners engeziwe njengoju, isiraphu ye-argar noma izinsuku ezihlanzekile uma kungenzeka. Kungcono ukwandisa ingxenye yezithelo ezivuthiwe njengobhanana. Kodwa-ke, akukho lutho olungalungile ngokuqhubeka nokucwenga iphunga le-smoothie. Izithako ezilandelayo zifanele lokhu:
- i-vanilla
- isinamoni/ama-clove
- ukhokho
- upelepele/upelepele
- i-ginger/i-turmeric
- ilamuna
- Mint
- i-matcha powder
- Amantongomane afana nama-walnuts, ama-alimondi noma ama-cashews
Uma kuziwa ku-smoothie, akukho mingcele ekudaleni. Kodwa njengoba kwenzeka kaningi: okuncane kuningi. Ngokuvamile, izithako ezintathu kuya kweziyisihlanu zanele.
Iresiphi ye-Smoothie: I-Flaxseed fruit smoothie
Abaqalayo bangazama i-raspberry elula, i-apula ne-banana smoothie nge-flaxseed - ibhomu langempela levithamini ekupheleni kobusika. Isiphuzo sithatha indawo enhle yokudla kwasekuseni noma ukudla okulula: ngenxa ye-flaxseed, ikugcina ugcwele futhi ukwazi ukugxila isikhathi eside.
Iresiphi ye-raspberry-apple-banana smoothie ene-flaxseed yenza izingxenye ezimbili ze-250 ml ngayinye. Kufanele uhlele okungenani imizuzu eyi-10 yokulungiselela (ngaphandle kokulinda).
Amanani okudla ngokuphakelwa ngakunye:
- 175.2 Kcal / 640.1 KJ
- I-3.4 amagremu wamaprotheni
- 3.6 amagremu amafutha
- I-27.1 amagremu wama-carbohydrate
- I-21.5 amagremu ashukela
- 10.1 amagremu efayibha yokudla
Izithako ze-berry smoothie:
- 150 g ama-raspberries afriziwe
- 2 ama-apula amancane (200 g)
- 100g banana
- 2 tbsp i-flaxseed
- Isinamoni ye-1 tsp
Ukulungiselela:
Faka isithelo esiqandisiwe epanini usivumele sincibilike. Engeza amanzi amancane (cishe 100 ml) bese ushisa ngokucophelela, ngenkathi uvuselela, cishe imizuzu emihlanu - lokhu kubulala amagciwane angaba khona (isibindi). Vumela ukupholisa kancane.
Phakathi naleso sikhathi, hlanganisa ama-apula bese uhlanza ubhanana. Sika isithelo sibe yizicucu ezinkulu.
Beka izithelo ezifriziwe, kuhlanganise noketshezi, kumenzi we-smoothie noma i-blender. Engeza ama-apula nobhanana. Hlanganisa yonke into imizuzwana engama-30 ukuze wenze i-smoothie ekhilimu. Kungenzeka wengeze amanzi amaminerali uma i-smoothie ishubile kakhulu. Engeza i-flaxseed bese uvuselela. Iphunga ngesinamoni.
Uma ungenayo umenzi we-smoothie, ungakwenza ngale ndlela: Nquma ushise, upholise izithelo ezifriziwe kanye nobhanana ngoketshezi oluncane usebenzisa i-blender yesandla. Bese ugaya kahle i-apula bese uyifaka noma ugovuze izipuni ezi-2 ze-apula pulp ngayinye ye-250 g ingxenye. Bese uhlanza ngamanzi amaminerali amancane kuze kube yilapho ukuvumelana kulungile. Faka ama-flaxseeds, inkathi nge-sinamoni.
Yenza ama-smoothies akho: amathiphu amaningi
Uma ufuna ukulungisa i-smoothie, sinamacebiso alandelayo ngawe:
Kungcono ukusebenzisa izithelo ezintsha, eziphilayo noma imifino esesikhathini sonyaka. Imikhiqizo eqandiswe ngokujulile iyindlela ehlukile, njengoba ivame ukuqhwaza ngokushesha ngakho-ke isaqukethe zonke izakhamzimba.
Ama-smoothies aqukethe ama-kilojoule amaningi ngakho-ke awawona aqeda ukoma, kodwa kunalokho awukudla okulula. Uma udla, kufanele ukhethe ama-smoothies aluhlaza: aqukethe i-fructose encane.
Jabulela i-smoothie ngokucophelela futhi uthathe isikhathi sakho "ukuyihlafuna". Ngakho-ke yinyakazise emlonyeni wakho ngaphambi kokuba uyigwinye. Ngoba ukuhlafuna kancane futhi kahle kukwenza uzizwe ugcwele.
Amavithamini amaningi aphuka ngokushesha ngemva kokuchotshozwa nokucubungula. Ngakho-ke, kungcono ukudla i-smoothie ngokushesha. Uma ufuna ukuyigcinela kamuva, ingagcinwa esiqandisini kuze kube yizinsuku ezintathu.
