Palibe amene angadabwe kuti smoothie kulemera ndi chida chothandiza kwambiri. Izi ndi zipatso, timadziti ndi zinthu zina zomwe zimagwidwa ndi madzi oundana ndipo potero zimakhala malo obiriwira, okoma kwambiri omwe ndi abwino kwa zakudya m'nyengo yotentha.
Ma caloriki a smoothies
Pafupifupi chipatso chirichonse chili ndi calorie yochepa - kuchokera pa magawo 20 mpaka 80, malingana ndi mtundu wa magalamu zana. Mukasakaniza zipatso ndi ayezi, madzi a zipatso, nthawi zina kefir kapena yoghurt ya chilengedwe, caloriki zimakhudza kwambiri. Ndicho chifukwa chake mutha kudya moyenera, kumwa kotere - ngati mutakhala ndi chakudya, mumatsimikiza kuti mutayalemera.
Kuonjezerapo, phindu la smoothies ndi lodziwikiratu: Simungopeza mapaundi owonjezera, komanso mumapeza mphamvu zonse zachilengedwe kuchokera ku zipatso zachilengedwe.
Kudya pa smoothies
Kudya ndi zakudya zabwino kwambiri, ganizirani bwino kwambiri:
- Lankhulani zakudya . Ngati mwamsanga mukufuna kutaya mapaundi pang'ono, ingosiya kudya m'malo mwa smoothies kwa masiku 2-3 okha. Smoothies ikhoza kukonzedwa kuchokera ku chipatso chirichonse, ndi kuwonjezera kwa kefir kapena yogurt. Chinthu chachikulu pa zonsezi - muyenera kumamwa smoothie imodzi yokha ndikudyera kasanu pa tsiku. Kuwonjezera pa smoothies, madzi okhawo aliwonse amaloledwa.
- Kudya kuti mukhale wolemera kwambiri . Zimakhulupirira kuti pali smoothies kwa kadzutsa. Komabe, ngati muwabwezeretsa chakudya chamadzulo, zidzakhala zothandiza kwambiri. Chakudyacho chingakhale chotsatira: chakudya chamadzulo ndi chamasana monga mukufunira, koma apa ndi chakudya chokamwa ndi chakudya - ndi smoothies (yabwino ndi chipatso, imodzi ndi masamba smoothie). Pachifukwa ichi, mutatha sabata yoyamba mudzataya mapaundi angapo, kotero kuti mupitirize kudya kufikira mutayika.
Chokondweretsa kwambiri ndi chakuti njira izi zolemetsa sizidzavulaza thupi lanu, koma zidzawathandiza: zidzatulutsa mavitamini, tizilombo toyambitsa matenda ndi fiber.
Maphikidwe a smoothie
Ngati simukudziwa kukonzekera smoothies, ndi nthawi yoti mudziwe, makamaka popeza palibe chovuta kutero. Lamulo lokhalo lovomerezeka ndiloti mumasowa kwambiri blender. Kumbukirani kuti zakudya za smoothies zimapatula kukhalapo kwa nthochi!
- Smoothies ndi yogurt : zipatso + zamaluwa. Tengani galasi la blueberries kapena currants, galasi la madzi a lalanje ndi galasi ya yogurt yachilengedwe popanda shuga ndi zina. Sakanizani zosakaniza zonse mu blender. Zachitika!
- Smoothies ndi yogurt : strawberries + zimamera tirigu. Tengani kapu ya 1% kefir, hafu ya galasi ya yogurt yachilengedwe popanda zowonjezera, 5 zazikulu za strawberries, tiyiketi tating'ono tambiri ta tirigu, supuni ya uchi. Sakanizani mu blender. Zachitika!
- Smoothies ndi kanyumba tchizi : peyala + sipinachi. Dulani mapeyala obiriwira, magalasi angapo a masamba a sipinachi ndi kuwonjezera pa kanyumba kakang'ono kameneka. Sakanizani mu blender. Zachitika!
- Dzungu zophika smoothies : dzungu + apurikoti. Dulani apricots 6 mwa kuchotsa
mafupa, onjezerani dzungu lodulidwa ndi mango ambiri odulidwa. Thirani 1.5 makapu a karoti madzi, sakanizani mu blender. Zachitika! - Green smoothies : kiwi + broccoli + sipinachi + apulo. Dulani nyemba 4 broccoli inflorescences, peyala ya kiwi, apulo wamkulu wobiriwira, sipinachi pang'ono. Onjezani madzi a chinanazi kapena apulo, sakanizani mu blender. Zachitika!
Popeza kupanga smoothies ndi kosavuta, zakudya zina zomwe zimadya zakudya zoterezi sizikuchotsani nthawi yochuluka. Ichi ndi chakudya choyenera cha chilimwe, chomwe chingakuthandizeni kuti muzimva bwino, kumwa thupi ndi mavitamini komanso chofunika kwambiri - kuchepetsa kulemera kwanu kapena kuchisunga.