Funda ukwenza ama-smoothies akho anempilo.
Iyini i-smoothie?
I-smoothie isiphuzo esifana ne-milkshake esinokuqina okuqinile okwenziwe ngezithako zemvelo ezixutshwe, ngokuvamile izithelo eziqandisiwe noma izithelo ezintsha ezineqhwa. Ama-flavour emvelo ayengezwa ukunambitha.
Ama-smoothies kulula ukwenza kodwa adinga ukulungiswa okuthile. Ukuze wenze ama-smoothies, uzodinga i-blender noma iprosesa yokudla. Uma unokubili i-blender kanye neprosesa yokudla, zama ukusebenzisa kokubili ukuze ubone ukuthi iyiphi esebenza kahle kakhulu.
Cishe noma yisiphi isithelo esithambile nemifino kungasetshenziswa ukwenza ama-smoothie amnandi. Kunezindlela ezimbili zokwenza i-smoothie: sebenzisa isithelo esiqandisiwe noma isithelo esisha neqhwa noma iyogathi eqandisiwe (noma yisiphi esinye isithako esiqandisiwe).
Izithelo eziqandisiwe zivamise ukwenza ama-smoothies abe mkhulu futhi abandayo. Zilungele izinsuku ezishisayo nelanga. Kodwa ngezinsuku ezibandayo zemvula, ungakhetha enye indlela. Noma yisiphi isithelo okhetha ukusisebenzisa ukwenza i-smoothie yakho, ikhasi bese ususa imbewu.
Ngaphambi kokuqandisa izithelo, usike izithelo zibe izingcezu ezincane futhi uzihlele epuletini, bese uzifaka efrijini ihora. Lokhu kuyadingeka ukuze kuvinjelwe isithelo ukuthi singanamathelani. Uma efriziwe, ungawathela esitsheni. Zama ukungasebenzisi izithelo esezihlale efrijini isikhathi esingaphezu kwesonto.
Ungafaka izithelo efrijini imizuzu engu-20-30 kuphela. Bavele baphole kancane bese beqhwa, okwenza ama-smoothie abe lula.
Ungasebenzisa futhi izithelo ezomisiwe njengezithelo zomisiwe, izinsuku noma amabhilikosi omisiwe. Wacwilise emanzini okuphuza ekhwalithi enhle ubusuku bonke ukuze athambise. Izithelo ezomisiwe zengeza ukunambitheka kuma-smoothies futhi ziwumthombo omuhle wama-micronutrients kanye ne-fiber.
U-ayisikhilimu ungase unambitheke kakhulu, kodwa futhi uqukethe amafutha angenampilo noshukela. Zama njalo ukusebenzisa izithako eziphelele, zemvelo noma nini lapho kungenzeka. Ama-smoothies asekelwe ku-Liquid
Kunezinhlobonhlobo eziningi zezithako ezingasetshenziswa kusisekelo samanzi se-smoothies yakho. Nazi ezimbalwa zazo. Unqunyelwe kuphela umcabango wakho. Linga!
Amanzi. Uma usebenzisa isithelo esiqandisiwe ukwenza ama-smoothies, sebenzisa amanzi okuphuza ahlungiwe njengesisekelo esiwuketshezi ukuze unciphise ubumnandi.
Ubisi. Uma ukhetha ukusebenzisa ubisi, zama ukushintshela ekukhetheni okunamafutha aphansi. Ubisi lwembuzi lungabiza ngaphezu kobisi lwenkomo, kodwa luyinketho enempilo. Yisebenzise isisha, gwema ukubilisa. Ubisi lwembuzi lugayeka kakhulu futhi alubathinti kabi abantu abangezwani ne-lactose.
Ubisi lwesoya. Lesi esinye isiphuzo esinempilo esicebile ngamafutha e-polyunsaturated.
Iyogathi. Abantu abaningi abangezwani ne-lactose bangaphuza iyogathi, okuyisithako esihle se-smoothie. Khetha iyogathi engenalutho engenazo izithako ezengeziwe ukuze uthole izinzuzo ezingcono zezempilo. Ungasebenzisa futhi iyogathi eqandisiwe ukuxuba nezinye izithako zokushisa kwegumbi. Zenzele iyogathi.
Ukhilimu oyiqhwa. U-ayisikhilimu onambithekayo ungehlula ukunambitheka kwezithelo, ngakho khetha ngokuhlakanipha, kodwa ngaso sonke isikhathi khetha ongakhetha kukho okunamafutha aphansi noma aphansi lapho kungenzeka. Abantu abaningi bathanda i-vanilla ice cream.
Ubisi oluvela kumantongomane noma imbewu. Ungaluthenga esitolo sangakini sokudla kwezempilo noma ufunde ukwenza ubisi lwakho lwamantongomane.
Isithelo noma ijusi yemifino. Ijusi ilungiswa kangcono ngokwehlukana. Isibonelo, ijusi ye-apula, uma ingeyona isithako esiyinhloko ku-smoothie. Abantu abaningi bathanda ukusebenzisa ijusi kakhukhunathi entsha njengoba isiza ekunciphiseni ubumnandi bezinye izithako.
Itiye elihlaza. Kuyisithako esimangalisayo esinezici ze-antioxidant. Ungathenga impushana yeqabunga letiye esitolo sakho sendawo. Gxilisa i-powder emanzini abilisiwe cishe imizuzu emi-4 kuya kwemi-5, cindezela futhi uvumele ukupholisa ngaphambi kokusebenzisa kuma-smoothies.
Amafreyimu
Kukhona ama-flavour amaningi emvelo ongayengeza ku-smoothie yakho ukuze uyinikeze lokho kukhahlela okwengeziwe.
Lapho izithako eziyinhloko ziyimifino, ungakwazi ukunambitha kancane ukuze wenze i-smoothie ibe mnandi kakhulu. Sebenzisa ama-sweeteners wemvelo njengezinsuku, omisiwe, okugxilwe kwejusi yezithelo, uju, isiraphu ye-maple, i-molasses, njll.
Ijusi yejinja entsha (sebenzisa ithisipuni elilodwa kuphela ngokuphakela ngakunye) inikeza i-smoothie yakho isinongo esengeziwe kanye nama-antioxidants anamandla.
Njengama-flavour eyengeziwe, ungakwazi ukwengeza isinamoni yomhlabathi, i-cocoa powder, ukhukhunathi ogayiwe, i-powder yekhofi, isigamu selamula noma i-lime, isiraphu ye-mint, i-ground nutmeg, i-vanilla extract, njll. Yiba nekhono! Ezinye izithako
Ama-smoothies akudingeki enziwe kuphela ngezithelo, imifino namajusi. Ungengeza nezinye izithako ezinempilo. Angasetshenziselwa ukwenza ama-smoothies anenhliziyo anothe nge-fiber, ama-carbohydrate ayinkimbinkimbi, amafutha e-monounsaturated, namavithamini ancibilikayo emafutheni. Futhi okubaluleke kakhulu, ama-smoothies amnandi!
Ezinye zezithako ongazama ukuzengeza ukuze wenze i-smoothie yakho igcwaliswe yilezi:
Irayisi elinsundu eliphekiwe noma irayisi elinsundu. Ungathenga irayisi elinsundu noma elinsundu esitolo sangakini sokudla kwezempilo. Udinga ukuyipheka futhi uyiyeke ipholile ngaphambi kokuyisebenzisa.
Ama-oats. Ama-oats aqukethe i-fiber encibilikayo kanye namazinga e-cholesterol aphansi. Ama-oat flakes angathululwa ngamanzi ashisayo abilisiwe futhi avunyelwe ukupholisa ngaphambi kokusetshenziswa.
Ibhitela lamantongomane. Izinga eliphezulu lamafutha e-monounsaturated atholakala kubhotela lamantongomane linikeza isivikelo esifweni senhliziyo. Uma uthenga ibhotela lamantongomane, qiniseka ukuthi izithako azibandakanyi amafutha emifino e-hydrogenated, aphezulu ku-trans fatty acids. Faka ibhotela lamantongomane kuma-smoothie ezingane, zizowuthanda!
I-Tofu. I-tofu iwumthombo omuhle wamaprotheni. Ayinambitheki, kepha izongeza ukuthungwa okukhilimu kuma-smoothie akho.
Imbewu yeSesame. Izakhamzimba eziqukethwe kumbewu yesesame zimunca kangcono ngemva kokugaya. Nokho, zingadliwa ziphelele. Engeza imbewu yesesame kuma-smoothie akho ukuze uthole izakhiwo ezimangalisayo ze-antioxidant.
Noma yiluphi uhlobo lwamantongomane. Gweba kahle noma yimaphi amantongomane (ama-alimondi, ama-cashews, ama-hazelnuts, amantongomane, ama-pecans, njll.), uwafake kuma-smoothies, anempilo kakhulu futhi engeza ukunambitheka okukhethekile kunoma yisiphi isidlo. Izithako
Ungawachoboza amaphilisi (izithako zamavithamini) ngodaka kanye ne-pestle bese wengeza impushana ku-smoothie noma ijusi. Lokhu kwenza izithako zimuncwe kalula ngumzimba. Uma ufuna ukwenza lokhu, musa ukuzigaya izithasiselo ku-blender, kodwa zithele engilazini yakho ngaphambi nje kokuphuza. Xuba uphuze.
Nalu uhlu lwezithako ongazihlanganisa nezinye izithako ze-smoothie.
- Izinyosi impova
- Imvubelo kaBrewer
- i-calcium powder
- I-Chlorophyll - uketshezi noma impushana
- I-Lecithin - i-powder noma ama-granules
- Amaphrotheni powder
- Spirulina - powder
- Vitamin C
- Ukolweni bran
Ukusetshenziswa okubushelelezi
Yidla noma uphuze i-smoothie phakathi nemizuzu eyi-10 yokwenza ukuze ukwazi ukusebenzisa ngokugcwele imisoco esesitsheni ngaphambi kokuba i-oxidize futhi iguqule i-smoothie ibe nsundu.
Ukugcina i-smoothie ngemva kokuba idlule ku-blender akukhuthazwa, njengoba uma izithelo nemifino kugaywe ku-blender, izakhi zabo kanye nama-enzyme aphilayo abola ngokushesha.