Kumwa Kutsegulira Kumbuyo ndi Kumbuyo
Kaya mukufunafuna zakudya zam'mawa kapena zakudya zam'tsogolo, smoothies ndi yabwino kwambiri kupita ku menyu katundu wa othamanga.
Kwa kadzutsa kachitidwe koyambirira , mukufuna mapuloteni, mapangidwe ovuta, ndi mapiritsi kuti mupereke mphamvu ndikuthandizani kuthetsa njala. Smoothies ikhoza kupereka mapuloteni kuchokera ku yogurt, mkaka, kapena mtedza. Zipatso zatsopano zimapatsa makapu ndi zovuta.
Kuti mupulumuke , mumasowa zakudya ndi mapuloteni kuti mubweretse malo ogulitsa magetsi ndikupatsani zakudya zomwe zingathandize kumanganso minofu yanu. Puloteni yomwe imapezeka mu mkaka kapena mtedza zigawo za smoothie zimapatsa amino acid zofunika pomwe mukupindulanso ndi zipatso kuchokera ku chipatso kapena madzi.
Nazi zisanu ndi ziwiri zathanzi, zonunkhira zokometsetsa zomwe zimapereka zakudya ndi othawa magetsi ziyenera kulimbikitsa ntchito zawo ndikuchira.
1. Banana Berry Blast
Sothiothieyi ili ndi zokoma komanso antioxidants, komanso mapuloteni ochokera ku yogurt.
Zosakaniza :
- 1 nthochi
- 1/3 kapu yatsopano kapena yozizira
- 1/3 chikho cha strawberries watsopano kapena wachisanu
- 1 chikho yogurt
- 2/3 chikho chofewa
Malangizo: Ikani zosakaniza mu blender ndi kuphatikiza mpaka yosalala.
2. Watermelon Smoothie
Izi smoothie zimatsitsimula pambuyo kutentha komanso kudabwitsa kudzaza. Mutha kuzizira mavitamini pasanapite nthawi kuti muthe kukonza mofulumira pamene mukufuna.
Zosakaniza:
- 2 makapu odulidwa mavwende
- 1/2 chikho yogurt
- 1 chikho madzi
Malangizo: Mu blender, phatikizani zosakaniza ndi kuphatikiza mpaka yosalala.
3. Chinanazi-Banana Smoothie
Tsekani maso anu mukamamwa smoothie zokoma ndi zokotsitsimutsa ndipo mungaganize kuti mukusangalala pachilumba chozizira. Banana ndi potassium abwino.
Tawonani, komatu, kuti alibe mapuloteni.
Zosakaniza:
- 4 mazira a ayisi
- 1 chikho chapamwamba cha chinanazi chunks
- Nkhumba 1 (zazikulu, ziduladutswa)
- 1 chikho cha chinanazi madzi
Malangizo: Ikani zonse zopangira mu blender. Puree pamwamba mpaka yosalala.
4. Mandarin Orange Smoothie
Pezani vitamini C wambiri ndi zokometsetsani zokometsetsa smoothie.
Zosakaniza :
- Mankhwala a mandarin 3, osungunuka ndi osatsegulidwa
- 1/2 chikho yogurt
- 1/4 kapu ya madzi a lalanje
- 1 chikho madzi oundana
Malangizo: Ikani zokhazokha mu blender ndipo mugwirizanitse mpaka mankhwala osakaniza apangidwa.
5. Mango Smoothie
Ma Mangos ali ndi mitsempha yambiri, mavitamini, mchere, ndi antioxidants, choncho ndizo zabwino kwambiri kuwonjezera pa zakudya zanu.
Zosakaniza:
- Mango yaikulu 1, yodulidwa ndi yofiira
- 1 nthochi
- 1/2 chikho yogurt
- 1 chikho cha madzi a lalanje
- 6 mazira a ayezi
Malangizo: Konzani madzi a lalanje, yogurt, ndi nthochi mpaka mutanganidwa bwino. Onjezerani ayezi ndi mango, pitirizani kusakanikirana mpaka mango akusakanikirana.
6. Chokoleti ndi Banana Smoothie
Zosakaniza:
- 1 chikho chopanda mafuta
- 1 nthochi yowonongeka
- 1/4 kapu mkaka
- Fungo losakaniza losakaniza kuti alawe
Malangizo: Sakanizani zopangira zonse, kulawa pamene mukuwonjezera chokoleti mpaka mutapeza ndalama zomwe mumakonda.
7. Buluu wa mapira Smoothie
Mapuloteni a peanut butter amachititsa kuti smoothie izikhala zakumwa zabwino kwambiri.
Zosakaniza:
- 1 chikho chimodzi cha mafuta otsekemera kapena chokoleti ayisikilimu
- 1/4 kapu mkaka wambiri
- Supuni 2 supuni batala
Malangizo: Gwirizanitsani zinthu zonse mu blender mpaka zosalala.
Mawu Ochokera
S smoothie ikhoza kukhalanso chakudya chabwino kapena chosakaniza tsiku lonse. Komabe, ngati mukuyang'ana bwino kalori yanu , muyenera kukumbukira kuti, ngakhale kuti ali ndi thanzi labwino, akadali ndi makilogalamu ambiri ndipo samaphatikizapo zamasamba zathanzi. Chinyengo chimodzi ndi kuwonjezera phesi la kale, sipinachi, kapena chard. Pamene mutha kumwa zakumwa zobiriwira, sizidzasintha zokoma zambiri ndipo zidzawonjezera zowonjezera.
> Chitsime:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Njira zothandizira zakudya kuti zitha kupititsa patsogolo; Int J Sport Nutr Exerc Metab. 2010 Dec; 20 (6): 515-32.