Iziphuzo zangaphambi kokugijima nokuthunyelwe
Kungakhathaliseki ukuthi ufuna izinketho zokudla kwasekuseni okunomsoco noma iziphuzo zokuphumula ezisebenza ngemuva kwesikhathi eside, i-smoothies yinto ehle kakhulu yemenyu yokugijima yabagijimi.
Ukuze uthole isidlo sasekuseni ngaphambi kokuqalisa , ufuna amaprotheni, ama-carbohydrate aqinile, kanye ne-fibre ukunikeza amandla futhi akusize uvikele ukulamba. Ama-smoothie anganikeza amaprotheni avela ku-yogurt, ubisi, noma amantongomane. Izithelo ezintsha zinikeza i-fibre ne-carbohydrate eyinkimbinkimbi.
Ukuze uphinde uvuselele, udinga ama-carbohydrate namaprotheni ukusiza ukugcwalisa izitolo zamandla futhi unikeze izakhi ezizosiza ukwakha imisipha yakho. Amaphrotheni atholakalayo ebunini noma emakhiwaneni we-smoothie anikeza ama-amino acids okudingekayo kanti futhi uzozuza kuma-carbohydrate esithelweni noma emanzini.
Nazi ama-smoothies ayisikhombisa anempilo, anomsoco anika izakhi kanye nabagijimi bamandla adinga ukuthuthukisa ukusebenza nokubuyiswa kwawo.
1. Banana Berry Blast
Le smoothie igcwele ukunambitheka nama-antioxidants, kanye namaprotheni avela ku-yogurt.
Izithako :
- 1 ibhanana
- 1/3 indebe ye-blueberries fresh noma efriziwe
- 1/3 indebe ye-strawberries fresh noma efriziwe
- 1 inkomishi yogurt
- 2/3 indebe ice
Izikhombisi: Beka izithako ku-blender bese uhlangana kuze kube bushelelezi.
2. I-Watermelon Smoothie
Le smoothie iyaqabula ngemuva kokushisa okushisayo futhi iyamangala ngokugcwalisa. Ungakwazi ukufaka amaqabunga amaqanda esikhathini esizayo ukuze ukwazi ukulungisa ngokushesha uma ufuna.
Izithako:
- 2 izinkomishi eziqoshiwe
- 1/2 indebe yogurt
- 1 inkomishi ice
Izikhombisi: Ku-blender, hlanganisa izithako futhi uhlanganise kuze kube bushelelezi.
3. I-Ananas-Banana Smoothie
Vala amehlo akho ngenkathi uphuza le smoothie elihlwabusayo futhi eliqabulayo futhi ungase ucabange ukuthi ukhululekile esiqhingini esishisayo. I-banana iyimithombo emihle ye-potassium.
Nokho, phawula ukuthi ayinayo ingxenye yamaprotheni.
Izithako:
- 4 ama-cubes
- 1 inkomishi izinhlanzi fresh ananas
- 1 ubhanana (amakhulu, uthathe izinhlamvu)
- 1 inkomishi ijusi lephayinaphu
Izikhombisi: Beka zonke izithako ku-blender. I-Puree phezulu kuze kube bushelelezi.
4. Mandarin Orange Smoothie
Thola ukuvutha okukhulu kwevithamini C nale smoothie enomnandi futhi egcwalisa.
Izithako :
- 3 ama-mandarin ama-oranges, ahlutshiwe futhi angaboniswa
- 1/2 indebe yogurt
- I-1/4 indebe ye-orange yesiphuzo
- 1 inkomishi ice cubes
Izikhombisi: Beka zonke izithako ku-blender bese uhlangana kuze kube yilapho ingxube ye-slush isungulwa.
5. I-Mango Smoothie
Ama-Mangos aphezulu e-fibre, amavithamini, amaminerali, kanye nama-antioxidants, ngakho-ke angumuthi omuhle kakhulu wokungeza ekudleni kwakho.
Izithako:
- 1 imango enkulu, eqoshiwe futhi efakwe
- 1 ibhanana
- 1/2 indebe yogurt
- 1 inkomishi ye-orange yendebe
- Ama-cubes angu-6
Izikhombisi: Hlanganisa ijusi le-orange, i-yogurt, ne-banana kuze kuhlanganiswe kahle. Engeza i-ice nomango, qhubeka uhlangana kuze kube yilapho imango ixubene.
6. I-Chocolate ne-Banana Smoothie
Izithako:
- 1 indebe engeyona fat
- 1 ibhanana efriziwe
- Ubisi lwekhamishi elingu-1/4
- Ipholethile engenasiphundu yokunambitha
Izikhombisi: Hlanganisa zonke izithako, ukunambitha njengoba ufaka ushokoledi uze uthole imali yakho ekhethiwe.
7. I-Peanut Butter Smoothie
Iprotheyini ebhokisini le-peanut yenza le smoothie ibe isiphuzo esiphuthumayo sokuphumula eside.
Izithako:
- 1 indebe ye-vanilla noma i-chocolate ice cream ephansi
- 1/4 inkomishi yobisi lwe-skim
- 2 wezipuni ubhotela ibhotela
Izikhombisi: Hlanganisa zonke izithako ku-blender kuze kube bushelelezi.
Izwi elivela
I-smoothie nayo ingaba ukudla okulula noma ukudla okulula ngosuku lonke. Kodwa-ke, uma ubheka ibhalansi yakho ibhalansi , udinga ukucabangela ukuthi, nakuba bephilile, banamakhokhi amaningi futhi bangafaki imifino enempilo. Enye iqhinga ukufaka isiqu se-kale, isipinashi, noma i-chard. Ngenkathi ungaphelela ngesiphuzo esidala, ngeke sishintshe ukunambitheka okuningi futhi sizongeza izakhi.
> Umthombo:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Amasu okudla okunomsoco wokugqugquzela ukuvuselelwa emva kwesikhathi .; I-Int J Sport Nutr Exerc Metab. 2010 Dec; 20 (6): 515-32.