Smoothies opangidwa ndi zipatso ndi ndiwo zamasamba zatsopano, soya, amondi kapena mkaka wa kokonati, mtedza, mbewu ndi mbewu ndi njira yabwino komanso yopatsa thanzi yoyambira tsiku lanu. Kugwedeza koyenera kumakhala ndi fiber, mapuloteni, mavitamini, madzi, mchere, ndi antioxidants, koma smoothie si nthawi zonse chakudya cham'mawa chopatsa thanzi.
Smoothie wopangidwa kunyumba ndi imodzi mwa njira zosavuta zowonjezera zipatso, zipatso, masamba, zitsamba, ndi zakudya zina zathanzi pazakudya zanu. Izi ndi zabwino kwambiri kwa iwo omwe amavutika kudya zipatso zatsopano masana. Nutritionists amalangiza kudya zipatso za 5 patsiku, kapu imodzi yokha ya smoothie yokhala ndi zipatso zisanu ndi njira yabwino yotulukira.
Kafukufuku wambiri wasonyeza kuti zakudya zomwe zimaphatikizapo zipatso zatsopano zimachepetsa chiopsezo cha matenda a mtima ndi sitiroko. Ndi magwero abwino komanso achilengedwe a michere yambiri yoteteza mtima monga vitamini C, folic acid, ndi potaziyamu. Palinso umboni wakuti zipatso zokhala ndi flavonoids (zoumba zopatsa zipatso mtundu wake), monga maapulo ofiira, malalanje, manyumwa, ndi mabulosi abuluu, zingatetezenso ku matenda amtima ndi mitundu yosiyanasiyana ya khansa.
Masamba a smoothies amakhalanso ndi zopindulitsa. Ambiri mwa ma smoothieswa ali ndi calcium, omega-3 fatty acids ndi mapuloteni. Kuchuluka ndi ubwino wa zakudya zimatengera zomwe mumawonjezera pakumwa kwanu. Ulusi ukhoza kupezeka powonjezera kabichi, kaloti, omega-3 fatty acids - njere za fulakesi, mbewu za hemp ndi chia, mapuloteni - mtedza, mbewu, yogati yachilengedwe kapena mapuloteni a masamba ku smoothies.
Komabe, ma smoothies ali ndi zovuta zingapo.
Kupera zipatso zonse ndi ndiwo zamasamba mu blender yothamanga kwambiri (monga Vitamix yotchuka) kumasintha mawonekedwe a fiber, zomwe zingathe kuchepetsa zakudya zomwe zili mu chakumwa.
- Kafukufuku wa 2009 wofalitsidwa m'magazini yotchedwa Appetite adapeza kuti kudya apulo musanadye chakudya chamadzulo kumapangitsa kuti chimbudzi chikhale bwino komanso kuchepetsa kudya kwa calorie panthawi ya chakudya kusiyana ndi apulosi, maapulosi, puree kapena madzi.
- Kumwa zipatso zosalala sikukhutitsa thupi mofanana ndi zipatso zonse. Chakudya chamadzimadzi chimachoka m'mimba mwachangu kuposa zakudya zolimba, kotero mutha kuyamba kumva njala mwachangu. Kuonjezera apo, chakudya cham'mawa cham'mawa chimatha kuchepetsa maganizo anu ndi mphamvu zanu pofika m'mamawa.
Psychological factor ndi yofunikanso. Nthawi zambiri timamwa kotala mwachangu kuposa momwe timadyera yoghurt yemweyo kapena kapu ya zipatso zowazidwa ndi mbewu za chia. Ubongo umafunika nthawi kuti uzindikire kukhuta ndikuwonetsa kuti nthawi yakwana yosiya kudya, koma chinyengo ichi nthawi zina sichigwira ntchito ndi ma smoothies.
- Ngati smoothie yanu yam'mawa imakhala ndi zipatso zokha, izi zimatha kuyambitsa kudya kwambiri pakudya chamasana, kotero akatswiri azakudya amalangiza kuwonjezera mtedza, mbewu ndi mbewu zomwe zamera mukumwa.
- Chinanso chowopsa ndi kuchuluka kwa michere komanso, makamaka, shuga. Maphikidwe ena a smoothie ali ndi madzi ambiri a mapulo, timadzi ta agave, kapena uchi. Ngakhale kuti mashugawa sakhala ndi vuto lofanana ndi shuga wa m'mafakitale, kumwa kwawo mopitirira muyeso kumawononga thanzi ndipo kumawonjezera ma calorie m'zakudya.
"Nthawi zina timakhala opanda nthawi yopangira ma smoothies kunyumba, ndiyeno ma cocktails okonzeka "athanzi" ochokera kusitolo kapena cafe amabwera kudzapulumutsa. Koma wopanga samangoyika zinthu zabwino zokhazokha muzakudya zanu. Nthawi zambiri amawonjezera shuga woyera, madzi a shuga, madzi opakidwa, ndi zina zomwe mumayesa kuzipewa.
- Ndipo, ndithudi, ndi bwino kutchula contraindications. Smoothies osavomerezeka kudyedwa pa chopanda kanthu m`mimba ndi anthu ndi matenda a m`mimba thirakiti pachimake siteji, zilonda zam`mimba dongosolo ndi matenda ndi matenda osiyanasiyana a impso ndi chiwindi.
Zoyenera kuchita?
Ngati chakudya chanu cham'mawa ndi zipatso kapena ndiwo zamasamba, muyenera kuwonjezera zokhwasula-khwasula musanadye chakudya chamasana kuti mupewe njala. Pewani kudya maswiti kapena makeke kuofesi, m'malo mwake ndi zipatso zathanzi ndi mtedza, buledi ndi zipatso zatsopano.
Ngati mulibe nthawi yopangira smoothie kunyumba ndikugula kumalo ogulitsira khofi kapena khofi, afunseni kuti adule shuga ndi zinthu zina zomwe simumamwa.
Yang'anani momwe mumamvera mutatha kumwa kolala. Ngati mukumva kutupa, kugona, njala komanso kuchepa kwa mphamvu, ndiye kuti zakumwazi sizingakhale zabwino kwa inu, kapena mukuzipangitsa kuti zikhale zopepuka. Ndiye ndi bwino kuwonjezera zakudya zokhutiritsa kwa izo.
Kutsiliza
Smoothies opangidwa kuchokera ku zipatso zonse ndi ndiwo zamasamba ndi mankhwala athanzi, omwe, komabe, ayenera kuyandidwa mwanzeru ndikudziwa muyeso. Yang'anani momwe mimba yanu imachitira ndipo musaiwale za zokhwasula-khwasula kuti musamve njala.