Akukho mntu uya kumangaliswa kukuba i-smoothie yokulahlekelwa isisindo iyisisombululo esisebenzayo. Ezi ziqhamo, iisero kunye nezinye izithako ezibethelwa kwi-ice blender kwaye ngenxa yoko ziphendulela kwi-cocktail enomsila, enomnandi efanelekileyo ekudleni kwonyaka oshisayo.
Umxholo weCaloric we-smoothies
Cinga nasiphi na isiqhamo sinomxholo ophantsi wekhalori - ukusuka kwiiyunithi ezingama-20 ukuya kuma-80, kuxhomekeke kuhlobo lwegrama ezilikhulu. Xa uxuba iziqhamo ngeqhwa, i-juice yezithelo, ngamanye amaxesha i-kefir okanye i-yoghurt yendalo, umxholo wekhariki wanda kakhulu. Yingakho unokutya ngokutya ngokufanelekileyo, okuselayo-ukuba uyayifumana indawo yokutya, uqiniseke ukuba unciphise umzimba.
Ukongezelela, iinzuzo ze-smoothies zicacile: awuyi kulahlekelwa kuphela iipounds, kodwa ufumene onke amandla endalo evela kwiziqhamo zendalo.
Ukutya kwi-smoothies
Ukutya kunye nokuphatha okuntle kakhulu, cinga ngempumelelo:
- Ukuvakalisa ukutya . Ukuba ufuna ngokukhawuleza ukulahlekelwa amakhilogremu ambalwa, vela ukutya ukutya kwe-smoothies iintsuku ezingama-2-3 kuphela. I-Smoothies iyakulungiswa ukusuka nasiphi na isiqhamo, kunye nokongeza kwe-kefir okanye i-yogurt. Into ephambili kuyo yonke le nto - kufuneka uphuze i-smoothie enye ngesidlo esinye kwaye udle malunga namahlanu ngamaxesha. Ukongeza kwi-smoothies, kuphela amanzi kuwo nayiphi na into evunyelwe.
- Ukutya ukuze ulahlekelwe ngumzimba . Kukholelwa ukuba kukho i-smoothies yokudla kwasekuseni. Nangona kunjalo, ukuba ubeka endaweni yabo ngesidlo, kuya kuba luncedo ngakumbi. Ukutya kungoku okulandelayo: isidlo sakusasa kunye nesidlo sasemini njengoko ufuna, kodwa nantsi i-snack neyokuhlwa - i-smoothies ngokuthe ngqo (isona sesona siqhamo, esinye sesityalo se-smoothie). Kule meko, sele usuvele ngeveki yokuqala uza kulahleka iipounds ezimbalwa, kwaye ngoko uqhubeke udla uze ufike kumanqaku afanelekileyo.
Eyona nto imnandi kukuba le ndlela yokulahlekelwa kwesisindo ayiyi kukulimaza umzimba wakho, kodwa iya kubanceda: baya kucebisa ngeivithamini, i-microelements kunye ne-fiber.
Ukupheka kwe-smoothie
Ukuba awukwazi ukulungiselela i-smoothies, lixesha lokufunda, ngakumbi kuba akukho nto ilukhuni kule nkqubo. Umgaqo wodwa wokumisela kukuba ufuna ngokupheleleyo i-blender. Khumbula kwaye i-smoothies yokutya ayibandakanyi ubukho bebhanana!
- I-Smoothies kunye ne-yogurt : amajikijolo + e-orange. Thatha ingilazi ye-blueberries okanye i-currants, ingilazi yerusi ye-orange kunye neglasi ye yogurt yendalo ngaphandle kweshukela kunye neezongezo. Hlanganisa zonke izithako kwi-blender. Yenziwe!
- I-Smoothies kunye ne-yogurt : i-strawberries + ihluma zengqolowa. Thatha ingilazi ye-1% kefir, isiqingatha seglasi ye yogurt yendalo ngaphandle kwee-additives, ama-strawberries ama-5 amakhulu, iibheypuni ezimbini zeengqolowa ezinhluma, i-spoonful honey. Hlanganisa kwi-blender. Yenziwe!
- I-Smoothies ne-cottage cheese : ipayipi + isipinashi. Sika iipereyiti ezinamanzi, iiglasi ezinamaqabunga esipinashi kwaye ungeze kwi-cottage cheese ephantsi. Hlanganisa kwi-blender. Yenziwe!
- Iphunga i-smoothies : ithanga + i-apricot. Sika ii-apricots 6 ngokususa
amathambo, faka inani elinganayo leengxube eziqwengwe kunye namanqwanqwa amaninzi atyunyiwe. Thele 1.5 iikomityi zerrotti, xuba kwi-blender. Yenziwe! - I-smoothies e-Green : i-kiwi + i-broccoli + isipinashi + ipulaki. Gweba kakuhle 4 i-broccoli inflorescences, i-pair of kiwi ehlutshiwe, i-apula enkulu eluhlaza, i-spinach encinane. Yongeza ijusi yeinaninku okanye ipula, xuba kwi-blender. Yenziwe!
Ekubeni ukwenza i-smoothies ilula, nayiphi na isidlo ekudleni okunjalo akuyi kuthatha ixesha elininzi. Oku kukutya okufanelekileyo kwehlobo, okuza kukunceda uzive ukhulu, uphuze umzimba kunye namavithamini kwaye kubaluleke kakhulu - kunciphisa ubunzima bakho okanye ugcine kwindawo efunwayo.