Le smoothie elula yebhanana neplamu iyindlela eqabulayo, emnandi, futhi elula kakhulu ukuyenza kulabo abafuna ukunakekela impilo yabo ngaphandle kokulahlekelwa ukunambitheka okumnandi. Le smoothie ayigcini nje ngokuba nama-calories aphansi , kodwa futhi inomsoco kakhulu , okwenza ibe isiphuzo esihle kakhulu sokwengeza ekudleni kokunciphisa isisindo noma okugxile ekugcineni indlela yokuphila enempilo.
Ngenxa yokuhlanganiswa kwayo kwezithelo nezinye izithako ezilula, le smoothie ilungele noma yisiphi isikhathi sosuku, kungakhathaliseki ukuthi ibhulakufesi, i-snack noma i-dessert. Ngaphezu kwalokho, ungayijabulela nganoma yisiphi isikhathi sonyaka, ngoba izithako zayo eziyisisekelo zihlala zitholakala emakethe. Kulesi sihloko, sizohlola hhayi kuphela iresiphi yayo ngesinyathelo ngesinyathelo, kodwa futhi nezinzuzo eziningi ongazithola ngokuzifaka ekudleni kwakho kwansuku zonke.
Izinzuzo zebhanana elikhanyayo ne-plum smoothie
Lesi siphuzo esiphundu asigcini nje ngokugqama ukunambitheka kwayo, kodwa futhi nephrofayili yayo yokudla okunomsoco. Ngezansi, sikubonisa ezinye zezinzuzo zayo eziyinhloko:
- Inothile nge-fiber: Kokubili ubhanana nama-plums kucebile i-fiber, okubalulekile ekuthuthukiseni impilo yamathumbu nokuvimbela ukuqunjelwa. Ungakhulisa lo mphumela ngokufaka ukudla okune-fiber eyengeziwe ekudleni kwakho kwansuku zonke.
- Ukunikezwa kwamandla: Ubhanana ungumthombo wemvelo we carbohydrate y potaziyamu, okwenza kube ukudla okuhle kakhulu ukunikeza amandla ngendlela enempilo.
- Izici ze-Antioxidant: Ama-plums aqukethe ama-antioxidants asiza ukulwa nama-radicals mahhala, abhekene nokuguga ngaphambi kwesikhathi kanye nezifo eziwohlokayo.
- Amakhalori aphansi: Iresiphi isebenzisa izithako ezilula, ezifana nobisi lwe-skim nama-sweeteners esikhundleni sikashukela, okukuvumela ukuthi ujabulele ukunyakaziswa ngaphandle kokukhathazeka ngama-calories angaphezulu.
Izithako
Ukuze ulungise le recipe uzodinga izithako ezilandelayo:
- 300 g of ubhanana (ivuthiwe)
- 300 g of ama-plums (okungcono kusha)
- 200 cc we ubisi olushelelayo
- 200 cc we amanzi
- 1 isipuni se ukhilimu wobisi oluncibilikisiwe
- 1 isipuni se i-powder sweetener
- 1 isipuni se i-vanilla essence elula
Isinyathelo ngesinyathelo sokulungiselela
- Lungiselela izithelo: Geza wonke ama-plums bese ususa isikhumba nomgodi. Hlanza ubhanana bese uwasika ube yizicucu eziphakathi nendawo. Uma izithelo sezilungile, zicubungule nge-blender noma iprosesa yokudla uze uthole a ukhilimu othambile ngaphandle kwezigaxa.
- Pholisa ingxube: Faka ukhilimu wezithelo esiqandisini bese uvumela ukuthi uphumule imizuzu engu-25. Lesi sinyathelo sisiza i-smoothie ibe ne- ukuthungwa ekahle kanye lokushisa enkonzweni yakho.
- Hlanganisa izithako: Susa ingxube yesithelo esiqandisini bese wengeza ubisi oluncibilikisiwe, amanzi, ukhilimu osindayo, i-vanilla essence kanye ne-sweetener. Xuba zonke izithako kahle uze uthole a ukungaguquguquki okulinganayo.
- Phola futhi: Faka ukulungiswa esiqandisini eminye imizuzu engu-25. Lokhu kuzovumela thuthukisa ama-flavour futhi uthole ukuthungwa okuqabulayo okwengeziwe.
- Khonza futhi ujabulele: Khonza i-smoothie engilazini futhi uyihlobise ngocezu lwebhanana noma iplamu uma ufuna ukwengeza ukuthinta okubonakalayo. Kujabulele!
Amathiphu engeziwe e-Perfect Smoothie
- Enza ngendlela oyifisayo iresiphi: Uma ukhetha ukuthungwa okukhulu, unganciphisa inani lamanzi noma wengeze isipuni se-oats. Lokhu futhi kwandisa okuqukethwe i-fiber lokuzamazama.
- Shintsha ama-flavour: Ihlanganisa izinongo ezifana canela o i-ginger entsha egayiwe ngokuthinta okuhlukile.
- Izinketho zamahhala zobisi: Uma ungabekezeleli i-lactose noma ulandela ukudla kwe-vegan, faka ubisi lwe-skim esikhundleni ubisi lwemifino, njengobisi lwe-alimondi noma i-oat.
- Ithuthukisa umsoco wayo: Faka amantongomane ochotshoziwe o imbewu ye-chia ngomnikelo owengeziwe wamaprotheni namafutha anempilo.
Ulwazi lokudla okunomsoco (ngokuphakelwa ngakunye)
Ngezansi ukuhlukaniswa kwamanani okunempilo alinganiselwe ale smoothie, ngokusekelwe ezithakweni ezingenhla:
- Amakhalori: I-120 kcal
- Amaprotheni: 2 g
- Ama-carbohydrate: 25 g
- Amafutha: 1,5 g
- Isikhunta: 3 g
Amanye amaresiphi ongase ube nentshisekelo kuwo
Uma uyijabulele le recipe, ungakhohlwa ukuzama ezinye izinketho ezimnandi nezinempilo ezitholakala kuwebhusayithi yethu, njengeresiphi yethu ye-brownie elula , ehlanganisa injabulo yetshokolethi nenani lamakhalori aphansi. Sikukhuthaza futhi ukuthi ufunde ngokubaluleka kokufaka i-fiber ekudleni kwakho kwansuku zonke ukuze uthuthukise impilo yamathumbu akho futhi ugcine isisindo esinempilo.
Ayikho indlela engcono yokunakekela impilo yakho kunokujabulela ukudla okucebile, okunomsoco okuhambisana nemigomo yakho siqu. Le smoothie akulula nje ukuyilungisa, kodwa futhi ihlanganisa ama-flavour amnandi nezinzuzo zomzimba wakho. Kwenze ingxenye yempilo yakho yansuku zonke futhi ujabulele ukuthinta okumnandi nokunempilo noma nini lapho ufuna.