Kunomsoco omkhulu ngaphakathi, uma ungadlula umbala
I-smoothies eluhlaza kungenzeka ibe yiyo yonke intukuthelo emiphongolweni yemifino kanye nezindawo zokudla okusheshayo okunempilo, futhi akumangazi: lokhu kuhlanganiswa kwemifino eluhlaza kanye nezithelo kungakhipha imishini eminingi yokulwa nokuguga kwekhasi elide elilodwa. Nazi ezimbalwa izizathu ezinhle zokufaka ama-smoothies aluhlaza ekudleni kwakho.
Ama-Smoothie ahlaza kanye nokudla kwakho
1. I-smoothies emifino iphakamisa izakhi: Akukho ukusweleka kocwaningo okubonisa ukuthi ukudla ukudla okungapheli okuvela emithonjeni ehlukahlukene kungakusiza ugweme izifo ezihlobene nobudala ezifana nesifo sikashukela nomdlavuza, ngcono umzimba wakho futhi ugweme ukukhathala.
Eqinisweni, ukutadisha kuka-2013 ngemikhuba yokudla yabantu abangaphezu kuka-450,000 base-Europe abaxhumene nokudla ama-7 servings of izithelo nemifino nsuku zonke benengozi engaphansi kwezingu-10 zokufa phakathi nenkathi yokufunda iminyaka engu-13. Esikhundleni sokwenza izibalo zokudla zansuku zonke, kungani ungaqiniseki ukuthi unamathela ekudleni okuguga ngokukhupha izimboni eziningana kwisiphuzo esisodwa?
2. Imifino eqoshiwe ingaba lula ukugaya: Akuwona wonke umuntu ongakwandisa izithelo nezitshalo zemifino ngaphandle kokucindezeleka okuncane kwesisu, kodwa ukuba ne-blender "ngaphambi kokuhlaziya" imifino yakho ukuze ukwazi ukusiza ukwenza izitshalo ezinamandla njengemifino ye-collard kanye ne-kale kulula kwi-tummy. Ayikho indlela ongaphula ngayo izinkomishi eziningana zemifino ngamazinyo akho ngendlela i-blender enamandla enemibhoshwana embalwa nje.
3. I-smoothies e-green ine-calorie ephansi, ubuningi : Encwadini yakhe yokuphuza umhlabathi i- Volumetrics , umcwaningi ohlonishwayo wokudla okunomsoco uBarbara Rolls ubonisa ukuthi sivame ukudla umthamo olinganiselayo nesisindo sokudla usuku ngalunye, kunokuba kube nenani elizinzile lamakhalori.
Ngokukhetha ukudla ngama-calories ambalwa athatha isikhala esifanayo ekomishini lethu noma epulatifeni yethu, singazizwa siphelele ngenkathi senza umonakalo ongaphansi kwamanethi ethu.
4. I-smoothies ebomvu inokuqukethwe okuphezulu kwefayibha: Ucwaningo olukhulu luka-2011 olushicilelwe kwi- Archives of Internal Medicine luhlolisise ukutholakala kwefayibhadi yabantu abadala abangaba ngu-400 000 abaneminyaka engama-50-71, baphetha ngokuthi ithuba lokufa kunoma yiliphi imbangela linciphile ngaphezu kwe-9 Ngesikhathi esifanayo i-fiber yokudla eyengeziwe yayidla.
Thuthukisa impilo yakho yonke kanye nokujwayela kwakho ngokufaka i-fibre ngisho nakakhulu kuma-smoothies akho aluhlaza ezinempilo enempilo njenge- chia , i-hemp, ne-flax.
5. I-smoothies e-green iqukethe amanzi amaningi: Ngokusho kwe-Rolls, ucwaningo oluthakazelisayo lubonisa ukuthi amanzi afakwe kwisidlo noma isiphuzo kubonakala ngokuhlukile ngezinzwa zethu zokudla (ngakho-ke kungcono ukulahlekelwa isisindo kunamanzi athathwa ngokudla. ubufakazi obuningi bokuthi umzimba uthatha amanzi asetshenziselwa isobho noma ama-smoothies ngempumelelo kunamanzi esiwaphuzayo . Kungakhathaliseki ukuthi iyiphi iresiphi eluhlaza okwesibhakabhaka osikhethayo, imifino emifino iqukethe amanzi angama-90%.
6. I-smoothies e-Green ingavikela ukusebenza kobuchopho: Abacwaningi abacwaninga i-hybrid yokudliwa kweMedithera kanye nokudla kwe-DASH ukunciphisa ukucindezeleka komzimba babona ukuthi ukuhla kwezinga eliphansi kubantu abadala asebekhulile belandela uhlelo lokudla oluthile. Echazwe ephephandabeni ka-2015 eshicilelwe encwadini ye- Alzheimer's & Dementia , lokho okuthiwa i-MIND yokudla kuhlanganisa ukugcizelela izinhlobo zemifino eluhlaza okwesibhakabhaka namajikijolo ngokuvamile asetshenziselwa ama-smoothies aluhlaza.
Kungakhathaliseki ukuthi ukhetha i-smoothie esekelwe ngezithelo nemifino noma i-smoothie eluhlaza okwesibhakabhaka engenalo izithelo nhlobo, uqinisekile ukuthi uzokuzuza kuma-phytonutrients, fiber - namanzi - kulezi ziphuzo ezimibalabala.
Yenza nje umndeni wakho umusa (uma u-squeamish), uphinde uphuze ngaphandle kwilazi e-opaque.
Umthombo:
U-Barbara Rolls no-Mindy Hermann. I-Ultimate Volumetrics Diet Harper Collins. 2012.
ULeenders Max, uSluijs Ivonne, Ros Martine M, et al. "Izithelo Nokusetshenziswa Kwemifino Nokufa: UkuPhenywa Kwe-European Prospective In Cancer and Nutrition." I-American Journal of Epidemiology 2013; 178 (4): 590-602.
UMorris, uMarta Clare; I-Tangney, Christy C; U-Wang, u-Yamin; Amasaka, uFrank M; UBennett, uDavida A; I-Aggarwal, i-Neelum T. "I-MIND Diet Ehlanganiswe Nokukhubazeka Kokugula Kwe-Alzheimer's." I-Alzheimer's & Dementia, ISSN 1552-5260, 02/2015.
I-Park Y, i-Sub Sub, i-Hollenbeck A, i-Schatzkin A. Ukudla nokufelwa kwefayibha e-NIH-AARP nokufundwa kwezempilo. I-Arch Intern Med. 2011 Jun 27; 171 (12): 1061-8.
http://www.ncbi.nlm.nih.gov/pubmed/21321288