I-Low Calorie Smoothie Dos ne-Don'ts
Abathandi be-Smoothie baqaphele! I-smoothies ne-sweet and sweet smoothies yokulahlekelwa isisindo ingakonakalisa ukudla kwakho uma ungahambisani nemithetho embalwa ebalulekile. Uyazi ukuthi bangubani?
Sebenzisa lolu hlu lwe-smoothie enempilo futhi ungafuni ukwenza isiqiniseko sokuthi isiphuzo sakho asikhulu kakhulu kumafutha nakwi-calories. Bese sebenzisa zokupheka zokupheka kwe-smoothie ukulahlekelwa isisindo bese uzama izithako ezintsha futhi uthuthukise amandla okudla okunomsoco weziphuzo zakho ozithandayo.
Ukulinganisa Izithako Zakho
Ungaphonsa izithako ku-blender ngaphandle kokulinganisa kuqala. Uma kungenjalo, uzophelelwa inhlekelele ephezulu yekhalori. Ukukala isithako ngasinye bese uhlanganisa inani eliphelele lekhalori yesiphuzo sakho ukuze wazi ukuthi ungaphila uma uphuza.
Ngeke kudingeke ulandele lesi sinyathelo njalo uma wenza i-smoothie yakho, kepha uma ukala izithako kanye futhi uqhubeke usebenzisa iresiphi efanayo, uzozigcina ekwenzeni iphutha lokulahlekelwa kwesisindo esivamile : ukungaqapheli umthelela wamakhilogrekhi e-liquid .
Yengeza amaprotheni
Yalinganisa izakhi zomzimba. Uma i-smoothie yakho ingu-replacement yokudla, qinisekisa ukuthi iqukethe ama-macronutrient ngamunye okubalulekile: amaprotheni, amafutha, nama-carbohydrate. Izithelo eziningi ze-smoothies zinezinhlayiya eziningi ezivela ku-carbohydrate futhi mhlawumbe inani elincane lamafutha. Kodwa ungakhohlwa ukwengeza umthombo omuhle weprotheyini ephilile.
Amaprotheni akusiza ukwakha imisipha, okudingeka uyenze ukugcina umzimba okunempilo . Udinga iresiphi? Zama lokhu yummy mocha smoothie nge- chocolate iprotheni powder. Uma usuvele unayo iresiphi ye-smoothie oyintandokazi futhi ufuna ukwengeza ukukhuphula amaprotheni, uphonsa ku isipuni noma izinhlamvu ezimbili ze-chia. Imbewu izokuphuza isiphuzo sakho futhi inikeze amandla okudla okunomsoco we-fiber.
Ungalinganisani Izithako
Zama ukusebenzisa izithelo ezintsha noma ezifriziwe, ezifana nama-blueberries, ama-strawberries, imango, ama-peaches noma ama-apula. Ngeke udinga iresiphi ukuhlanganisa lezi izithako ezimnandi. Ungesabi ukuphuma futhi usebenzise izithako ezifana ne-ikhabethe, isipinashi noma i-kale ukuze uthole amavithamini namaminerali engeziwe. Zama le smoothie eluhlaza okotshani ukuze uthole ama-vitg-packed veggies aluhlaza ngesidlo sakho sasekuseni.
Usika Isiqu
Ungasebenzisi izithako ezinamafutha aphezulu ukuze uthole ukuthungwa okunamandla. I-smoothie eyenziwe nge-ayisikhilimu, i-gelato noma inani elikhulu lebhokisi le-peanut liyiphunga , kodwa lingase libe eliphezulu kakhulu kilojoule ukukusiza ukuthi ulahlekelwe isisindo. Ngisho i-yogurt efriziwe ingafaka amafutha angafuneki noshukela.
Sebenzisa i-banana, noma iqhwa noma ekamelweni lokushisa, ukuze uthole ukuthungwa okugqinsile, okubushelelezi ngaphandle kwamafutha engeziwe nama-calories. Uma uthanda ukunambitheka kwebhokisi le-peanut, cabanga ukusebenzisa i-peanut butter powder esikhundleni sokusakazeka kwamafutha. I-PBFit yenza i powder ye-peanut butter ovuthiwe njalo neyotshokolethi ehlinzeka ngama-khalori angu-50 nge-isipuni ezimbili ekhonzayo uma kuqhathaniswa nama-calories angama-200 anikezwe ibhotela le-peanut.
Ungafaki Ishukela Esengeziwe
Ungangeze ushukela ongadingekile. Uma wenza izithelo ze-smoothie, uzothola ushukela oluningi ezitshalweni zezithelo ozengeza kulowo ohlangene. Uma ungeza ubisi, lo mthombo uzosiza futhi i-lactose, uhlobo lweshukela.
Yenza umkhawulo wezinyosi, ushukela etafuleni noma ezinye izithako ozengezayo. Leli bhotela le-peanut i-peanut butter smoothie linomusa futhi elimnandi ngaphandle kokungeziwe kwanoma yikuphi ushukela owengeziwe.
Yengeza iJaji ngokucophelela
Yengeza ama-fillers afana namanzi noma iqhwa. Ezinye izindlela zokupheka ze-smoothie zinyene kakhulu. Kungaba isilingo ukuwunciphisa ngekhalori ephezulu, ijusi elivuthiwe kakhulu lesithelo. Kodwa ijusi lingangeza ama-mega kilojoule kanye noshukela olungadingekile.
Amanzi azokwenza kube lula ukuphuza i-smoothie yakho futhi i-ice izokwengeza ubukhulu. Zama nge-recipe eyisisekelo ye-smoothie. Zama ukunciphisa inani lejusi nokwengeza amanzi noma iqhwa ukuze uthole ukujula nokuvutha okuthandayo.