Phunzirani momwe mungapangire ma smoothies anu athanzi.
Kodi smoothie ndi chiyani?
Smoothie ndi chakumwa chofanana ndi milkshake chokhala ndi tsinde lakuda lomwe limapangidwa kuchokera kuzinthu zachilengedwe zosakanizika, nthawi zambiri zipatso zowuma kapena zipatso zatsopano ndi ayezi. Zonunkhira zachilengedwe zimawonjezeredwa kuti zilawe.
Smoothies ndi yosavuta kupanga koma imafuna kukonzekera. Kuti mupange ma smoothies, mufunika blender kapena purosesa yazakudya. Ngati muli ndi blender ndi purosesa yazakudya, yesani kugwiritsa ntchito zonse ziwiri kuti muwone yomwe imagwira bwino ntchito.
Pafupifupi zipatso zofewa zilizonse ndi ndiwo zamasamba zitha kugwiritsidwa ntchito kupanga ma smoothies okoma. Pali njira ziwiri zopangira smoothie: gwiritsani ntchito zipatso zowuma kapena zipatso zatsopano ndi ayezi kapena yoghurt yachisanu (kapena china chilichonse chozizira).
Zipatso zozizira zimapangitsa kuti ma smoothies azikhala okhuthala komanso ozizira. Iwo ndi angwiro kwa masiku otentha dzuwa. Koma pamasiku ozizira amvula, mutha kupereka mmalo mwa njira ina. Chipatso chilichonse chomwe mungasankhe kuti mupange smoothie yanu, peel ndikuchotsa mbewu.
Musanayambe kuzizira zipatso, dulani zipatsozo muzidutswa ting'onoting'ono ndikuzikonza pa mbale, kenaka muziziike mufiriji kwa ola limodzi. Izi ndi zofunika kuti chipatso chisagwirizane. Zikazizira, mukhoza kuzitsanulira mu chidebe. Yesetsani kuti musagwiritse ntchito zipatso zomwe zakhala mufiriji kwa nthawi yopitilira sabata.
Mukhoza kuika zipatso mufiriji kwa mphindi 20-30 zokha. Amangozizira pang'ono ndikuzizira, zomwe zimapangitsa kuti smoothies ikhale yosavuta.
Mukhozanso kugwiritsa ntchito zipatso zouma monga zoumba, madeti kapena ma apricots zouma. Zilowetseni m'madzi abwino akumwa usiku wonse kuti zifewetse. Zipatso zouma zimawonjezera kukoma kwa smoothies ndipo ndi gwero labwino la micronutrients ndi fiber.
Ayisikilimu amatha kukoma kwambiri, koma amakhalanso ndi mafuta osapatsa thanzi komanso shuga. Nthawi zonse yesetsani kugwiritsa ntchito zinthu zachilengedwe zonse ngati n'kotheka. Ma smoothies opangidwa ndi madzi
Pali mitundu yosiyanasiyana ya zosakaniza zomwe zingagwiritsidwe ntchito pamadzi amadzimadzi a smoothies anu. Nazi zochepa chabe mwa izo. Mumangokhala ndi malire ndi malingaliro anu. Yesani!
Madzi. Ngati mukugwiritsa ntchito zipatso zowundana popangira ma smoothies, gwiritsani ntchito madzi akumwa osefedwa ngati maziko amadzimadzi kuti muchepetse kukoma.
Mkaka. Ngati mukufuna kugwiritsa ntchito mkaka, yesani kusintha zakudya zamafuta ochepa. Mkaka wa mbuzi ukhoza kukwera mtengo kuposa wa ng'ombe, koma ndi njira yabwino. Gwiritsani ntchito mwatsopano, pewani kuwira. Mkaka wa mbuzi umagayika kwambiri ndipo sukhudza kwambiri anthu omwe ali ndi vuto la lactose.
Mkaka wa soya. Ichi ndi chakumwa china chathanzi chokhala ndi mafuta a polyunsaturated.
Yogati. Anthu ambiri omwe ali ndi vuto la lactose amatha kumwa yogati, yomwe ndi chinthu chabwino cha smoothie. Sankhani yoghurt wamba popanda zowonjezera zowonjezera kuti mukhale ndi thanzi labwino. Mukhozanso kugwiritsa ntchito yoghurt yachisanu kusakaniza ndi zosakaniza zina za kutentha kwa chipinda. Pangani yogati yanu.
Ayisi kirimu. Ayisikilimu wokometsera amatha kugonjetsa zokometsera za zipatso, choncho sankhani mwanzeru, koma nthawi zonse sankhani zosankha zamafuta ochepa kapena zamafuta ochepa ngati kuli kotheka. Anthu ambiri amakonda vanila ayisikilimu.
Mkaka wochokera ku mtedza kapena njere. Mutha kuugula ku malo ogulitsira zakudya zam'deralo kapena kuphunzira kupanga nokha mkaka wa mtedza.
Madzi a zipatso kapena masamba. Madzi amakonzedwa bwino mosiyana. Mwachitsanzo, madzi a apulo, ngati sichofunikira kwambiri mu smoothie. Anthu ambiri amakonda kugwiritsa ntchito madzi a kokonati atsopano chifukwa amathandiza kuchepetsa kutsekemera kwa zinthu zina.
Tiyi wobiriwira. Ndi chinthu chodabwitsa chomwe chili ndi antioxidant katundu. Mutha kugula ufa wa masamba a tiyi wobiriwira ku supermarket yakomweko. Ikani ufawo m'madzi owiritsa kwa mphindi 4 mpaka 5, kupsyinjika ndikusiya kuziziritsa musanagwiritse ntchito mu smoothies.
Zosangalatsa
Pali zokometsera zambiri zachilengedwe zomwe mungawonjezere ku smoothie yanu kuti mupereke kukankha kowonjezera.
Pamene zosakaniza zazikulu ndi ndiwo zamasamba, mukhoza kuzitsekemera pang'ono kuti smoothie ikhale yokoma kwambiri. Gwiritsani ntchito zotsekemera zachilengedwe monga masiku, zoumba, madzi a zipatso, uchi, madzi a mapulo, molasses, ndi zina zotero.
Madzi a ginger watsopano (gwiritsani supuni imodzi yokha potumikira) amapatsa smoothie wanu zonunkhira zowonjezera komanso ma antioxidants amphamvu.
Monga zokometsera zowonjezera, mukhoza kuwonjezera sinamoni ya pansi, ufa wa koko, kokonati yosungunuka, ufa wa khofi, theka la mandimu kapena laimu, timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta tima timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta tima timbewu ta timbewu ta timbewu, timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta vanila ndi zina. Khalani opanga! Zosakaniza zina
Smoothies sayenera kupangidwa kuchokera ku zipatso, masamba ndi timadziti. Mukhozanso kuwonjezera zosakaniza zina zathanzi. Atha kugwiritsidwa ntchito kupanga ma smoothies amtima omwe ali ndi fiber, ma carbohydrate ovuta, mafuta a monounsaturated, ndi mavitamini osungunuka m'mafuta. Ndipo chofunika kwambiri, smoothies ndi zokoma!
Zina mwazosakaniza zomwe mungayese kuwonjezera kuti mupange kudzaza kwa smoothie ndi:
Mpunga wophikidwa wa bulauni kapena bulauni. Mutha kugula mpunga wabulauni kapena bulauni m'sitolo yanu yazaumoyo. Muyenera kuphika ndikusiya kuti zizizizira musanagwiritse ntchito.
Oats. Oats ali ndi fiber yosungunuka ndipo amachepetsa cholesterol. Oat flakes akhoza kutsanulidwa ndi madzi otentha owiritsa ndikuloledwa kuziziritsa musanagwiritse ntchito.
Peanut butter. Kuchuluka kwa mafuta a monounsaturated opezeka mu peanut butter kumateteza ku matenda a mtima. Mukamagula peanut batala, onetsetsani kuti zosakanizazo sizikuphatikizapo mafuta a masamba a hydrogenated, omwe ali ndi mafuta ambiri a trans. Onjezani chiponde ku smoothies kwa ana, adzakonda!
Tofu. Tofu ndi gwero labwino la mapuloteni. Ndizopanda pake, koma zidzawonjezera mawonekedwe okoma ku smoothies anu.
Mbeu za Sesame. Zakudya zomwe zili mu nthanga za sesame zimatengedwa bwino pambuyo popera. Komabe, amathanso kudyedwa athunthu. Onjezani nthangala za sesame ku ma smoothies anu kuti mukhale ndi katundu wodabwitsa wa antioxidant.
Mtedza wamtundu uliwonse. Dulani bwino mtedza uliwonse (amondi, ma cashews, hazelnuts, mtedza, pecans, etc.), onjezani ku smoothies, ali ndi thanzi labwino komanso amawonjezera kukoma kwapadera pa mbale iliyonse. zowonjezera
Mukhoza kuphwanya mapiritsi (mavitamini owonjezera) ndi matope ndi pestle ndikuwonjezera ufa ku smoothie kapena madzi. Izi zimapangitsa kuti zowonjezerazo zitengedwe mosavuta ndi thupi. Ngati mukufuna kuchita izi, musagaye zowonjezera mu blender, koma zitsanulirani mu galasi lanu musanamwe. Sakanizani ndi kumwa.
Pano pali mndandanda wa zowonjezera zomwe mungathe kuzisakaniza ndi zosakaniza zina za smoothie.
- Mungu wa njuchi
- Yisiti ya Brewer
- mchere wa calcium
- Chlorophyll - madzi kapena ufa
- Lecithin - ufa kapena granules
- Mapuloteni ufa
- Spirulina - ufa
- vitamini C
- Tirigu chimanga
Smoothie kudya
Idyani kapena kumwa smoothie mkati mwa mphindi 10 kuti muthe kugwiritsa ntchito bwino zakudya zomwe zili m'mbale zisanapangire oxidize ndikusintha smoothie bulauni.
Kusungirako smoothie pambuyo podutsa mu blender sikovomerezeka, monga zipatso ndi ndiwo zamasamba zikaphwanyidwa mu blender, zakudya zawo ndi ma enzymes amoyo zimawola mofulumira.