Ama-Smoothies awukudla okuphelele, inqobo nje uma senza ngaphandle kokuhlanganisa izithelo nemifino. Ziza ngamafomethi ahlukahlukene, njengama-smoothies, ane-a ilungele amehlo, imnandi futhi inokhilimu. Sinohlu lwama-smoothies emvelo ukuze ukwazi ukuwenza phakathi nesonto wezingane nomndeni wonke.
Lezi ziphuzo ziyindlela enhle yokwenza ukukwazi ukufihlela izingane izithelo nemifino. Izithako zichotshoziwe kangangokuthi uzophuza ngaphandle kokukhononda. I amashisi obisi zilungiswa nge ingxube yemifino nezithelo, ukuyinikeza ukuthinta kokugcina kobisi noma iyogathi ukuyinikeza lokho kubukeka okukhilimu. Ngokungafani nama-smoothies, lawa alungiswa ngendlela efanayo, ngaphandle kokuthi izithako zawo kufanele ziqandiswe ukuze kuzuzwe lokho kubukeka okuhle kwe-slush.
Ama-smoothies emvelo wezingane
I-Los amashisi obisi Zingathathwa unyaka wonke, kodwa zilungele ukuphuza amakhaza ngesikhathi sasehlobo. Azowaphuza nini? Kungumqondo omuhle ukuwalungiselela njengokudla okulula, ukunikeza izithelo ezinhle kakhulu kanye nobisi oluncane.
Kungani uphuza ama-smoothies ezithelo?
Izithelo ziyisithako esingcono kakhulu ezingafakwa kulolu hlobo lwezindlela zokupheka, kwezinye izimo kunqunywa ukungeza eminye imifino ethambile. Yamukela zonke izinhlobo zezithako... uphayinaphu, umango, ubhanana, ama-strawberry, amajikijolo, isipinashi...ukuthinta kokugcina kusekuhlanganiseni kwezithako zayo ukuze zihlangane zibe ukunambitheka. Okuhle kakhulu ukuthatha izithako ngendlela yazo yemvelo bese uzichoboza ukuze zidakwe.
- Sikhetha isithelo esisifunayo nesingakwazi hlanganisa nezinye izithako ngempumelelo. Siwahlephula zibe yizicucu engilazini.
- Sikhetha uketshezi, njengobisi, amanzi, iyogathi nanoma yiluphi ubisi lwemifino. Umqondo uwukunikeza i-smoothie ukuthungwa okuncane koketshezi.
- Sifaka izithako ezengeziwe ukuze sinikeze flavour exotic ngaphezulu, njengembewu, amantongomane, uju, isinamoni, i-protein powder noma i-ginger, phakathi kwabanye.
- Ekugcineni, engeza zonke izithako engilazini futhi bahlanganise ngosizo lweprosesa yokudla noma nge-blender yesandla. Ukuthungwa kufanele kube kuhle, kubushelelezi futhi kungabi nezigaxa.
Ubhanana weSitrobheli namakhukhini Smoothie
Izithako:
- 200 g kabhanana
- 200 g ama-strawberry
- 120 g wamabhisikidi
- 800 ml ubisi
1-Siyageza Ama-Strawberries, Siwasika bese siwuthela engilazini. Sivula i ibhanana, siyayisika bese siyifaka engilazini.
2-Siphonsa i amakhekhe aqoshiwes ngezandla zakho. Sifaka ubisi olubandayo bese sihlanganisa zonke izithako, sishiya ingxube ewuketshezi, ebushelelezi futhi engenazigaxa. Singakwenza nge-processor yokudla noma nge-mixer yesandla.
3-Uma sinengxube, siyayishiya ukuphumula efrijini ukuze kubande. Ngaphambi kokuphakela, gudluza inhlama kancane ukuze okunye kuhlakazeke.
Umango kanye ne-banana smoothie
Izithako:
- 2 ubhanana
- 2 izibambo
- 1 isipuni uju
- 1 l ubisi
1-Sihluba futhi sinqume ubhanana nomango. Sithululela engilazini yerobhothi noma i-mixer.
2-Sifaka isipuni sika uju kanye ilitha lobisi. Sishaya yonke into kuze kube yilapho sibona ukuthi igaywe kahle, ibushelelezi futhi ayinazo izigaxa.
Banana smoothie
Izithako:
- Ubhanana o-2 ovuthiwe
- 300 ml ubisi
- 1 ithisipuni uju
- 1-2 wezipuni zesinamoni
1-Sihluba futhi sinqume ubhanana. Sifaka esitsheni se-mixer noma irobhothi. Kuleli qophelo singafriza isithelo amahora ambalwa efrijini ukuze kamuva sisenze sibe yisitayela se-smoothie.
2-Kungakhathaliseki ukuthi isithelo sifriziwe noma cha, kamuva sengeza isipuni uju, 300 ml ubisi nesinamoni ngokukhululeka. Siyishaya kuze kube yilapho yenza ingxube enhle ngaphandle kwezigaxa. Uma sikhethe i-smoothie, iqhwa lezithelo lizoqotshwa kakhulu futhi libe lihle kakhulu.
I-coconut, umango kanye ne-ananas smoothie
- Uphayinaphu ophakathi
- Umango ovuthiwe
- I-1 naranja
- 300 - 320 ml ubisi lukakhukhunathi
- 4 wezipuni uju
1-Sihluba i- uphayinaphu futhi sisusa ingxenye ephakathi, ukuze izintambo ezine-fibrous zingakhi lapho ziyishaya. Sika uphayinaphu ube yizicucu ezincane bese uwafaka engilazini yeprosesa yokudla noma i-blender.
2-Sihluba i i-Mango, sisusa ithambo eliphakathi futhi silinqume zibe izingcezu ezincane. Nge i-orange, sisusa isikhumba, sihlanza izingxenye noma senze ijusi le-orange. Umqondo awukona ukwengeza izicubu zesithelo ku-smoothie. Sifaka umango newolintshi engilazini.
- Sifaka ifayela le- ubisi lukakhukhunathi, uju bese uhlanganisa zonke izithako uze uthole ingxube ethambile, ebushelelezi ngaphandle kwezigaxa.
I-Strawberry ne-vanilla smoothie
- 200 ml ubisi
- 75 g ama-strawberry
- 2 wezipuni vanilla ice cream
1-Siyageza bese siyasika sitrobheli.
2-Engilazini yerobhothi noma i-mixer, singeza i- ama-strawberry, ubisi nezipuni ze-vanilla ice cream.
3-Siyichoboza yonke size sibone ukuthi kunengxube ebushelelezi engenazigaxa.
Ukubaluleka kokudla izithelo
Izithelo bezilokhu zihlotshaniswa nesiphakamiso esihle ekudleni kwansuku zonke. Thatha lokhu kudla nsuku zonke Izonikeza izinzuzo emzimbeni. Kuyizincomo ezivame ukwanda futhi kusiza ukunakekela ukudla okulinganiselayo.
Inikeza imisoco eminingi futhi, ngaphezu kwakho konke, i-fiber ebalulekile okudingwa yimizimba yethu. Kunconywa kakhulu ekudleni kwezingane, ukuze bahlobanise lokhu kudla okuphezulu nokudla kwabo impilo yonke. Ibalulekile ekukhuleni kwayo nasekuqiniseni zonke izinsika zokuthuthuka kwayo.
Izinzuzo zezempilo
Njengoba sesishilo, iyi-a ukudla okubalulekile ekukhuleni nasekukhuleni kwezingane. Futhi, kubalulekile ekudleni kwanoma yimuphi umuntu neminyaka, ngoba inikeza i-folic acid, i-iron, i-calcium futhi iqinisa amasosha omzimba.
- Ithuthukisa impilo yengqondo. Kunconywa ukuthi uthathe izingcezu ezi-5 ngosuku, kodwa uma udla ama-servings angu-7 noma angu-8, kuzoba nenzuzo kakhulu, ikakhulukazi ukunciphisa ukudangala nokukhathazeka.
- Ithuthukisa isikhathi sokuphila. Uma ufaka izithelo eziningi ekudleni kwakho, kuthuthukisa impilo futhi ngakho-ke isikhathi sokuphila. Okungenani, yilokhu okuye kwaboniswa ucwaningo olwenziwa emazweni adla izithelo nemifino.
- Kuyasiza ekulweni nezifo eziningi ezinzima nezingamahlalakhona. Ithuthukisa impilo yenhliziyo nemithambo yegazi, isifo senhliziyo, isifo sohlangothi, i-cholesterol, isifo sikashukela, i-osteoporosis, imidlavuza ehlukahlukene noma umfutho wegazi ophakeme, phakathi kokunye.
- Lawula amazinga okukhuluphala. I-fiber yayo inomphumela osuthisayo, kodwa ukuwudla esikhundleni sokudla okunye ukudla okuphansi kwekhwalithi kusiza ukwanelisa indlala emini. Ezifundweni ezihlukahlukene, kutholakale ukuthi abantu abayisebenzisayo banokulawula kangcono ukukhuluphala nokukhuluphala.
- Ilawula impilo yamathumbu ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber. Ngale ngxenye yesitshalo, i-flora yamathumbu iyathuthukiswa futhi amagciwane ahlobene nawo ayandiswa ukuze kuthuthukiswe ukuhamba kokugaya.
- Kwandisa ukuzivikela komzimba. Ukusetshenziswa kwezithelo nemifino bekulokhu kusiza ukulwa nezifo ezithathelwanayo, ikakhulukazi imikhuhlane noma imikhuhlane.