Emma Miller
Kusukela ku-smoothies kuya ku-gazpacho kuya ku-ayisikhilimu, ukhukhamba yinkanyezi. I-Crisp futhi ipholile, ukhukhamba ihlanganisa kakhulu isaladi. Kodwa lesi sithelo esisebenza ngezindlela eziningi (yebo, empeleni yisithelo) sinikeza okungaphezu kokuhlobisa ingadi yakho.
Kokunye, ukhukhamba aqukethe ingcebo yemisoco, okuhlanganisa uvithamini C, i-potassium, i-fiber, nama-antioxidants. Eqinisweni, inkomishi eyodwa nje inikeza cishe amaphesenti angu-25 yenani elituswayo lansuku zonke likavithamini K, osekela impilo yamathambo nenhliziyo.
NgokukaFox, ukhukhamba angamaphesenti angama-95 amanzi futhi ayaziwa nangomswakama wawo. Yingakho ziqabula kakhulu ngezinsuku zasehlobo ezishisayo. Ngaphezu kwalokho, ungakwazi ukujwayela futhi uguqule ukhukhamba cishe kunoma iyiphi iresiphi. Kusukela ku-smoothies kuya ku-gazpacho kuya ku-ayisikhilimu, ukhukhamba uyinkanyezi yalezi zindlela zokupheka eziyisithupha zokudala (akukho isaladi).
I-avocado ekhilimu ne-cucumber smoothie
Le smoothie eluhlaza ethambisayo, ehlanganisa isipinashi sezingane, ikhukhamba, ama-apula, ukwatapheya, nopelepele we-serrano, igcwele izinhlobonhlobo zokudla okusha, okunothile ngezakhi ngaphandle kokuba nekhalori-eminyene kakhulu (i-174 nje ngokuphakelwa).
Uhlu olude lwezithako ezinempilo luzungezwe itiye eliluhlaza elingenashukela, elinokunambitheka kwe-herbal elilula futhi lisiza ukulahlekelwa isisindo.
Ucwaningo olwenziwa ngoDisemba 2013 kuyi-Journal of Research in Medical Sciences lwaphetha ngokuthi ukuphuza izinkomishi ezine zetiye eliluhlaza nsuku zonke kubangele ukuncipha okukhulu kwesisindo somzimba, inkomba yesisindo somzimba, umjikelezo okhalweni, kanye nomfutho wegazi we-systolic. Ukuze uthole i-smoothie ecebile, udokotela utusa ukwengeza umthombo wamaprotheni, njenge-protein powder, iyogathi engenashukela, noma uphizi.
Ikhukhamba kanye ne-lime lollipop
Uma uzama ukuphuza i-H2O eyengeziwe, unciphise ukudla kwakho ushukela, noma umane ugxile ekudleni okunempilo, isazi sezokudla sincoma kakhulu ukuzama lawa ma-ice lollies asekelwe kukhukhamba aqabulayo, anomsoco.
“Ngokusebenzisa imifino emisha namakhambi, kanye ne-stevia njengesithako esimnandi, azigcini nje ngokunikeza amanzi amanzi kodwa futhi azinawo ushukela owengeziwe, okuwenza abe esikhundleni esinomsoco wama-lollipops kashukela ngosuku olushisayo lwasehlobo,” usho kanje. Phakathi naleso sikhathi, ngenxa ye-menthol, amaqabunga e-mint ashiya ukuzwa okupholile emlonyeni futhi asize ukugcina umoya wakho uhlanzekile.
Ukwatapheya kanye nekhukhamba gazpacho
NgokukaFox, lokhu kupholisa, ikhukhamba elisekelwe ezitshalweni, kanye ne-avocado gazpacho, efakwe izinongo ezifudumele njenge-ground cumin kanye nopelepele we-cayenne, iresiphi enhle kakhulu enekhalori ephansi. Futhi njengoba lesi sobho semifino esibandayo, esiqabulayo asidingi ukupheka esitofini, silungele ubusuku obushisayo basehlobo.
Ukwenza isidlo esilinganiselayo, kunconywa ukwengeza ama-chickpeas omisiwe futhi ahlanjululwe. Uthi: "Lokhu kuzokwandisa okuqukethwe kwamaprotheni ngaphandle kokushintsha ngokuphawulekayo ukunambitheka nokuthungwa."
Idiphu yesipinashi esikhilimu
Inomsoco futhi ilinganisela kahle, le diphu emangalisayo ingasetshenziswa njengesiphuzo esihle noma isidlo santambama esimnandi. “Le Diphu yesipinashi neCucumber iyisibonelo esihle sokuthi ungakwazi kanjani ukwandisa ukudla kwakho kwemifino kalula ngaphandle kokuyeka ukudla okuthandayo,” kusho uFox.
Futhi ngokungafani namadiphu emifino athengwe esitolo, le nguqulo enempilo, eyenziwe ekhaya iqukethe izithako ezine nje ezilula, zokudla okuphelele-ama-chestnuts wamanzi, iyogathi yesiGreki, ukhukhamba, nesipinashi esiqandisiwe-ukuze ukwazi ukusishaya ngemizuzu emihlanu. Khonza lesi sidlo esimnandi esinokhilimu ngama-crackers kakolweni noma izinti zesilimo esidliwayo esinamagatsha anamanzi.
Isikebhe esine-tuna nekhukhamba
"Equkethe ibhalansi enkulu phakathi kwamafutha anempilo namaprotheni (amagremu angu-21 ngokukhonza ngakunye), lesi sikebhe se-tuna nekhukhamba silungele ukudla okunenhliziyo, okwanelisayo nokunempilo, okune-hydrating, emva kokuzivocavoca," kusho uFox. Ngokusho kweNational Institutes of Health, i-tuna emnandi, ecebile nge-omega-3 fatty acids, iphinde isekele ukusebenza kobuchopho nempilo yenhliziyo.
“Ukusebenzisa ukhukhamba njengesisekelo esikhundleni sama-crackers noma isinkwa” akukhulisi nje kuphela amandla okuthambisa alesi sidlo esimnandi kodwa futhi kunciphisa inani lama-carbohydrate (amagremu angu-2 kuphela ngokuphakelwa!) kanye nama-calorie, “okukwenza kube ukukhetha okuhle kulabo abafuna ukudla. ukunciphisa umzimba,” kusho uFox.
I-Smoothie ngamajikijolo aluhlaza, ikhukhamba, netiye eliluhlaza
NgokukaFox, le hydrating cucumber-based smoothie iyindlela enempilo enomsoco kunoma ubani othanda i-sorbet noma iqhwa elimnandi. Amajikijolo amancane kodwa anamandla, athuthukisa ubuchopho anezindawo zokulwa nokuvuvukala ezisiza ukuvimbela ukwehla kwengqondo okuhlobene neminyaka, ngokusho kokubuyekezwa okushicilelwe ngoJanuwari 2012 ku-Journal of Agricultural and Food Chemistry.
Njengoba le smoothie inothe ngama-carbohydrates, ungakwazi ukuhlukanisa izithako ngokungeza amafutha noma amaprotheni anempilo. I-Fox iphakamisa ukungeza imbewu ye-chia, yefilakisi, noma ye-hemp, kanye ne-protein powder noma iyogathi ye-Greek engenashukela (noma iyogathi engeyona yobisi enamaprotheni) ukuze kwandiswe umuzwa wokugcwala nokusutha.
