Akekho oyomangala ukuthi i-smoothie yokusindiswa yisisindo esiwusizo kakhulu. Lezi yizithelo, ama-juice kanye nezinye izithako ezihlwithwe nge-ice blender futhi ngenxa yalokho ziphenduka i-cocktail enomzimba, enhle kakhulu enhle kakhulu ekudleni ngenkathi eshisayo.
Okuqukethwe kwe-caloric ye-smoothies
Cishe noma yisiphi isithelo sinokuqukethwe okuphansi kwekhalori - kusuka amayunithi angu-20 ukuya kwangu-80, kuye ngokuthi uhlobo lwamagremu ayikhulu. Uma uhlanganisa izithelo ngeqhwa, ijusi yezithelo, ngezinye izikhathi i-kefir noma i-yoghurt yemvelo, okuqukethwe kwekhalori kwanda kancane kakhulu. Yingakho ungadla ngokuphephile lesi siphuzo esimangalisayo, esiwusizo - uma ubathatha ukudla, uqinisekisiwe ukuthi ungasindiswa.
Ngaphezu kwalokho, izinzuzo ze-smoothies zicacile: awugcini nje ukulahlekelwa amakhilogremu angaphezulu, kodwa futhi uthole wonke amandla emvelo kusuka ezenzweni zemvelo.
Ukudla kuma-smoothies
Ukudla okunomthelela omuhle kunjalo, cabanga ngendlela ephumelela kakhulu:
- Ukudla okuveza . Uma udinga ngokuphuthumayo ukulahlekelwa amakhilogremu ambalwa, vele ushiye ukudla ngokudla kwe-smoothies izinsuku ezingu-2-3 kuphela. Ama-smoothie angalungiswa kusuka kunoma yisiphi isithelo, ngokufaka i-kefir noma i-yogurt. Into eyinhloko kukho konke lokhu - udinga ukuphuza i-smoothie eyodwa kuphela ngesidlo esisodwa bese udla izikhathi ezingaba ngu-5 ngosuku. Ngaphezu kwe-smoothies, amanzi kuphela kunoma yikuphi okuvunyelwe.
- Ukudla ukuze ulahlekelwe isisindo esimisiwe . Kukholelwa ukuthi kune-smoothies yokudla kwasekuseni. Kodwa-ke, uma uzibeka esikhundleni sesidlo sakusihlwa, kuzoba usizo kakhulu. Ukudla kungase kube okulandelayo: kwasekuseni nasekuseni kwakho njengoba ufuna, kodwa nansi ukudla kanye nesidlo - kungukuthi yi-smoothies kuphela (okungcono kakhulu izithelo, enye imifino smoothie). Kulolu cala, usuvele ngesonto lokuqala uzolahlekelwa amakhilogremu ambalwa, ngakho-ke ungaqhubeka udla uze ufinyelele uphawu olufunayo.
Okuthakazelisayo kakhulu ukuthi lezi zindlela zokulahleka kwesisindo ngeke zilimaze umzimba wakho, kodwa zizozisiza: ziyocebisa ngamavithamini, ama-microelements kanye ne-fiber.
Ukupheka kwe-smoothie ukwehlisa
Uma ungazi ukuthi ungalungisa kanjani i-smoothies, yisikhathi sokufunda, ikakhulukazi ngoba akukho lutho oluyinkimbinkimbi kule nqubo. Umthetho owodwa wokugunyazwa wukuthi udinga ngokuphelele i-blender. Khumbula nokuthi lezo smoothies zokudla azifaki ukutholakala kwebhanana!
- I-Smoothies ne-yogurt : amajikijolo + orange. Thatha ingilazi ye-blueberries noma i-currants, ingilazi yamanzi e-orange kanye nengilazi yogurt yemvelo ngaphandle kokushukela nezithasiselo. Hlanganisa zonke izithako ku-blender. Kwenziwe!
- Ama-smoothie ane-yogurt : ama-strawberries + amahlumela kakolweni. Thatha ingilazi ye-1% ye-kefir, isigamu sengilazi ye-yogurt yemvelo ngaphandle kwezithasiselo, ama-strawberries ama-5 amakhulu, amathisipuni ambalwa amahlumela kakolweni, i-spoonful of honey. Hlanganisa ku-blender. Kwenziwe!
- Ama-smoothie ane-cottage shizi : i-pear + isipinashi. Sika amapheya amancane, ama-glasses amaqabunga esipinashi bese ungeza kuleli cottage ushizi ophansi. Hlanganisa ku-blender. Kwenziwe!
- Ithanga smoothies : ithanga + i-apricot. Sika ama-apricot 6 ngokususa
amathambo, faka inani elifanayo lequngu eliqoshiwe kanye nemango eminingi eqoshiwe. Thela 1.5 izinkomishi of isanqante juice, mix in blender. Kwenziwe! - I-smoothies e-Green : i-kiwi + i-broccoli + isipinashi + i-apple. Fakela kahle 4 ama-broccoli inflorescences, i-pair of kiwi ehlutshiwe, i-apula enkulu eluhlaza, i-sipinashi encane. Engeza ijusi le-ananasini noma i-apula, hlanganisa ku-blender. Kwenziwe!
Njengoba ukwenza ama-smoothies kulula, noma yikuphi kokudla okudliwayo okunjalo ngeke kususe kuwe isikhathi esiningi. Lokhu kungukudla okuhle kwehlobo, okuzokusiza uzizwe ukhululekile, uphuze umzimba ngevithamini futhi okubaluleke kakhulu - kancane kancane unciphise isisindo sakho noma ugcine kuso emakethe oyifunayo.