Los smoothies zasekhaya Ziye zaba zezona ndlela zilula, zinencasa nezona ziguquguqukayo zokufaka iziqhamo kunye nemifuno ekutyeni kwethu. Ngenxa yokulula kwazo ukulungiselela, iintlobo ngeentlobo zezithako ezinokwenzeka, kunye nesakhono sezondlo kunye namandla, ziye zaba sisiseko kwiikhitshi ezininzi. Nokuba sisidlo sakusasa, i-snack, okanye njenge-snack yasemva kokuzilolonga, i-smoothies ibonelela ngeyona ndlela ifanelekileyo yazo zonke izinto ezithandwayo kunye nobudala.
Kweli nqaku, siza kukubonisa eyona ndibaniselwano yesmoothie eyenziwe yasekhaya, esekwe kwingqokelela ebanzi yeeresiphi kunye neengcebiso zesondlo ezivela kwimithombo ekhethekileyo. Ukusuka ekuhlaziyeni ukuya kukhetho olunamandla, ukuya kwimidibaniso engaqhelekanga, ekhrimu okanye ye-detox, apha uyakufumana yonke into ekufuneka uyazi ukulungiselela i-smoothies elungeleleneyo, usempilweni kwaye kumnandi ekhaya, njengeeresiphi ze yasekhaya san jacobos.
Yintoni i-smoothie kwaye kutheni kufuneka uyifake kwisidlo sakho?
I-smoothie iyilungiselelo lolwelo apho izithako ezifana neziqhamo, imifuno, iimveliso zobisi okanye iziselo zemifuno zityunyuzwa, kunye nezinye izincedisi eziphucula i-flavour, texture kunye ne-texture. ixabiso lesondlo. Ngokuxhomekeke ekubunjweni kwazo, i-smoothies inokufana ngakumbi i-milkshake (ngobisi kunye ne-ayisikrimu), kwi-smoothie (engqindilili, eneziqhamo ezikhenkcezisiweyo okanye i-yogurt), okanye kwisiselo esisebenzayo esine-superfoods kunye ne-toppings enempilo. Kuba kukho ubomi obuninzi ngaphaya kweeklasikhi itshokolethi ishukuma. Nangona ihlala imnandi!
Ukongeza ekubeni yindlela elula yokuthatha inzuzo yeziqhamo ezivuthiweyo okanye zonyaka, i-smoothies ifanelekile Ukwandisa ukusetyenziswa kweevithamini, iiminerali, i-antioxidants kunye nefiber. Bakwakuvumela ukuba ulungelelanise iresiphi kwiimfuno ezithile: iswekile encinci, iprotheyini eninzi, ukugaya, ukuqinisa, okanye imiphumo yokuhlutha.
Iziqhamo ezigqibeleleyo ze-smoothies zasekhaya kunye neenzuzo zazo
Enye yeenzuzo eziphambili ze-smoothies kukuguquguquka kwazo. Phantse nasiphi na isiqhamo sinokuba sisithako seenkwenkwezi kwiresiphi, sisodwa okanye sidityaniswe nabanye. Ngezantsi sichaza ezinye zezona ndibaniselwano zinencasa nezinezondlo ezisekelwe kwisiqhamo ekuthethwa ngaso.
iphitshi
Iipesika sisiqhamo esimnandi, esiswiti, esinejusi, esilungele ihlobo okanye i-smoothies ekwindla. Ungayisebenzisa esitsha okanye ekhenkcezisiweyo, kwaye ukuba une-blender enamandla ungade uyidibanise nesikhumba esihlanjwe kakuhle. Igqamile kumxholo wayo ophezulu kwi ivithamin C kunye nefiber.
Iresiphi ecetyiswayo yile i-smoothie yepesika ekhrim kunye neyogathi yendalo, enika ukhilimu, ukuhlutha kunye nencasa epholileyo. Unokuzama kwakhona i-lassi eneziqholo kunye ne-kefir yebhokhwe, eyona nto ilungele ukugaya ngenxa yeprobiotics yayo. Ngotshintsho, unokonwabela ukuthungwa kunye nencasa ye iinkunu zenkukhu etshizi, nokuba ziyilungiselelo elahlukileyo.
Strawberry
I-Strawberries idinga kuphela izithako ezintathu zokukhanya kwi-smoothie: isiqhamo esitsha, i-cream enzima, kunye nokuchukumisa iswekile. Unokongeza iyogathi ukuthambisa isiphumo, okanye i-vanilla ice cream ngoguqulelo olumnandi ngakumbi. I i-smoothies yequnube Zixhaphake kakhulu kwaye ziyaziwa, ngoko unokudibanisa Amaqunube anebhanana kunye nembewu yeflakisi, ukufumana ukushukuma okukhulu kunye nexabiso eliphezulu lesondlo.
I-Avocado
Ubume bayo bebhotolo benza i-avocado ibe sisiseko esihle se-smoothies, kunye nokuba sisityebi kuyo amafutha enempilo, iivithamini E kunye ne-B, kunye ne-potassium. Nangona umbala wayo ungabonakali kakhulu, i-flavour inobuqhetseba kangangokuba ihambelana kakuhle nemidibaniso emininzi.
Ungalungiselela I-Avocado i-smoothie kunye namaqunube kunye netshizi okanye udibanise nepeyari kunye nekiwi, ungeze i-oats, i-coconut kunye nejinja yesiselo esanelisayo nesihlaziyayo. Ukuba ufuna inguqu enempilo, weqa ubusi kwaye ukhethe i-yogurt ecacileyo, engenashukela.
imango
Umqheba ugqibelele ukuba ufuna i incasa eshushu kunye neswiti. Ityebile kwi-vitamin A kunye ne-antioxidants. Ubume bayo buyenza ilungele zombini ii-shakes kunye ne-smoothie izitya.
Iresiphi enomdla yi Mango iyogathi lasi, i-flavored cardamom kunye nesafron, okanye i-mango kunye ne-banana smoothie kunye nembewu, ukulungelelanisa ukuthungwa ngamanzi kakhukhunathi okanye ubisi lwezityalo.
Iapile
Iapile linezinto ezininzi kwaye lifumaneka unyaka wonke. Izinto eziluhlaza zibonelela nge-asidi, kwaye ezibomvu, ezinobumnandi. Ungazilungiselela ngesipinatshi, ikale kunye neseleri ukwenzela a i-smoothie eluhlaza enika amandla, okanye udibanise kunye nekiwi kunye nejusi ye-orange kwisiselo esimnandi.
Umdibaniso othe chatha wetropikhi uphunyezwa nge-apile kaGranny Smith, ipayinapile, kunye ne-mint, ilungele ukupholisa ngeentsuku ezishushu.
I-Melon
Igqibelele kakuhle ekwindla ukuba ukhetha iintlobo ezigcinwe kakuhle. Ubuninzi bawo bamanzi buyenza ihlaziye kwaye ilula. Idityaniswa ngokugqibeleleyo nezinye iziqhamo okanye izithako ezinencasa njengetshizi ekhrimu.
Ezinye iiresiphi ezifakiweyo zezi: Imelon kunye nesmoothie yemango enebhanana okanye i-melon kunye nesmoothie yeyogathi, enika ubukhrimu kunye nenkcazo enomtsalane kakhulu.
Sandía
Ngamanzi amaninzi kune-cantaloupe, ivatala ifanelekile kwi-smoothies ebandayo, i-ice pops, okanye i-slushies. Ukufumana isiselo esilula, zama a i-milkshake ivatala kunye nebhanana okanye ivatala kunye nelamuni, apho unokongeza iyogathi okanye ubisi lwekhokhonathi ukuze ujiye. Unokuyidibanisa kunye nekalika, amaqunube okanye amaqunube ukuze ufumane iziqhamo.
Ipayina
Iphayinaphu ayipheleli nje ekugayeni, kodwa ikwanejusi, inevumba elimnandi kunye nomthombo webromelain. Susa isiqu esiqinileyo ngaphambi kokudibanisa kwaye ulungelelanise ubuninzi ngokuthanda kwakho.
Iresiphi enencasa kakhulu yile ipayinapile, imandarin, kunye neginger smoothie. Olunye ukhetho lwetropiki yi-ananas smoothie kunye nemango kunye namanzi e-coconut, ongayenza ngokwezifiso nge-mint.
Iidiliya
Namhlanje kukho iintlobo ezininzi ezingenambewu, ezilungele i-smoothies. Ziswiti, zinesikhumba esibhityileyo kunye nomthamo wamanzi amaninzi. Ungabakhenkceza ukuze bahlaziyeke ngakumbi.
Iresiphi ecetyiswayo yile i-smoothie yomdiliya enebhanana, iyogathi, kunye nevanilla. Ukuchukumisa okuqholiweyo, yongeza i-sinamoni yomhlaba.
Amaqunube
I-Blueberries, i-raspberries, i-blackberries, kunye ne-currants yi-explosion yokwenene ye-flavour kunye ne-antioxidants. Nokuba zintsha okanye zikhenkcezisiwe, zifanelekile kwiismoothies ezishinyeneyo, ezinemibalabala.
Iresiphi yakudala yile I-Banana smoothie kunye ne-yogurt kunye ne-oat flakes. Ungadibanisa amaqunube abomvu kunye nemango ukwenza incasa kunye nokwenza umboniso onomtsalane.
Banana
Ibhanana yi-protagonist enkulu ngenxa yobumnandi bayo kunye nobumnandi bendalo. Efanelekileyo njenge-thickener okanye ukudibanisa nasiphi na esinye isiqhamo. Inokugqunywa ngenxa yesiphumo somkhenkce.
Ezinye iindibaniselwano okuphumelela ziquka ibhanana ngamaqunube, kunye namaqunube, kunye nemihla kunye neealmondi, okanye kunye ne-cocoa ye-dessert-style shake ekhawulezayo kunye namandla. Kodwa ngaphandle kokulibala banana kunye imatcha tea smoothie. Eyoqobo kwaye imnandi kwiindawo ezilinganayo!
ikiwi
IKiwi ibalasele ngencasa yayo eneasidi kunye nombala oluhlaza oqaqambileyo. Ilungele i-smoothies eluhlaza kunye ne-arugula, isipinatshi okanye enye imifuno. Iqulethe okuninzi Vitamin C kwaye inceda ekulawuleni uthutho lokwetyisa.
Indibaniselwano enomdla yi kiwi smoothie kunye arugula kunye oats. I-Arugula inikeza iivithamini kunye nenqaku elikrakra elilinganisa kakuhle kunye nobumnandi bekiwi kunye ne-oats.
Izitshixo zokulungiselela i-smoothies elinganayo kunye enempilo
- Sebenzisa iziqhamo ezivuthiweyo nezexesha lonyaka: Incasa yayo ibukhali ngakumbi kwaye ubumnandi bayo bendalo buphelisa isidingo sokongeza iswekile.
- Bandakanya isiseko solwelo esisempilweni: ubisi olutyibilikayo, iziselo ezisekelwe kwizityalo ezingenaswekile, iti ye-herbal, okanye namanzi ekhokhonathi.
- Yongeza imithombo yeprotheyini efana neyogathi yesiGrike, i-kefir, okanye iprotheni yemifuno ukuba ufuna ukuba iphelele ngakumbi.
- Gcwalisa nge toppings ezifana imbewu (iflakisi, i-chia, isesame), amantongomane okanye iziqholo (isinamoni, i-ginger, i-mint).
I-Smoothies yokunciphisa umzimba? Yeembaleki? Eyabantwana okanye abantu abadala?
I-Smoothies inokulungelelaniswa kwizigaba ezahlukeneyo kunye neemfuno. Abayiyo imveliso emangalisayo, kodwa sisixhobo esiluncedo ekutyebiseni ukutya okunesondlo.
Ukunciphisa umzimba, kucetyiswa ukuba usebenzise isiqhamo esinye okanye ezimbini kuphela, ugweme iimveliso zobisi ezipheleleyo, kwaye usebenzise amanzi okanye i-infusions njengesiseko. Kubadlali, kuyacetyiswa ukuba udibanise iprotheni, ubisi okanye isiselo semifuno, uvumele ukuba ukhokelwe soy milkshake, kunye neziqhamo ezityebileyo kwii-antioxidants ezifana namajikijolo abomvu okanye iibhanana.
Kubantwana, inokuba yindlela emnandi yokutya iziqhamo ezininzi. Ngelixa kubantu abadala abanobunzima bokuhlafuna, banceda ukubandakanya izondlo kunye nokugcina i-hydration.
Iziqhamo kunye nemifuno ye-smoothies yindlela emnandi yokunyamekela impilo yethu, ukonwabela iintlobo ezahlukeneyo zeencasa, kwaye uhlale umanzi. Ukongeza, ukuguquguquka kwabo kubenza bafaneleke kubo bonke abaphulaphuli, ukusuka kubantwana ukuya kwiimbaleki kunye nabadala. Into ephambili kukuba ukhethe izithako ezisemgangathweni, udlale ngokudibanisa, kwaye ugcine ukulingana phakathi kwe-flavour kunye nesondlo. Egqibelele? Bathatha ngaphantsi kwemizuzu ye-10 ukulungiselela kwaye bakhanyise nayiphi na inxalenye yosuku lwakho! Ziphathe ku banana smoothie kunye nealmond cream!