Ama-smoothies enziwe ngezithelo nemifino emisha, i-soy, i-almond noma ubisi lukakhukhunathi, amantongomane, imbewu kanye nokusanhlamvu kuyindlela enhle futhi enomsoco yokuqala usuku lwakho. Ama-shake alungile aqukethe i-fiber, amaprotheni, amavithamini, amanzi, amaminerali, nama-antioxidants, kodwa i-smoothie ayihlali iyinketho yasekuseni enempilo kakhulu.
I-smoothie eyenziwe ekhaya ingenye yezindlela ezilula zokwengeza izithelo, amajikijolo, imifino, amakhambi, nokunye ukudla okunempilo ekudleni kwakho. Lokhu kuhle kakhulu kulabo abakuthola kunzima ukudla izithelo ezintsha phakathi nosuku. Izazi zokudla zicebisa ukudla izithelo ezingaba ngu-5 ngosuku, ingilazi eyodwa nje ye-smoothie equkethe lezi zithelo ezi-5 kuyindlela enhle yokuphuma.
Ucwaningo oluningi luye lwabonisa ukuthi ukudla okuhlanganisa izithelo ezintsha kunciphisa ingozi yokuhlaselwa yinhliziyo nesifo sohlangothi. Ziwumthombo omuhle nongokwemvelo wemisoco eminingi evikela inhliziyo njengovithamini C, i-folic acid, ne-potassium. Kukhona nobufakazi bokuthi izithelo eziqukethe ama-flavonoid (imibala enikeza izithelo umbala wazo), njengama-apula abomvu, amawolintshi, amagilebhisi namajikijolo aluhlaza, zingase futhi zivikele ezifweni zenhliziyo nemithambo yegazi nezinhlobo ezihlukahlukene zomdlavuza.
Ama-smoothies emifino nawo anezakhiwo ezizuzisayo. Iningi lalawa ma-smoothies aqukethe i-calcium, i-omega-3 fatty acids namaprotheni. Ubuningi nekhwalithi yemisoco incike ngokuphelele ekutheni yiziphi izithako ozifaka esiphuzweni sakho. I-fiber ingatholakala ngokungeza iklabishi, izaqathe, i-omega-3 fatty acids - imbewu yefilakisi, imbewu ye-hemp ne-chia, amaprotheni - amantongomane, imbewu, iyogathi yemvelo noma amaprotheni emifino kuma-smoothies.
Kodwa-ke, ama-smoothies anenani lezinkinga.
Ukugaya izithelo nemifino yonke ku-blender enamandla kakhulu (njenge-Vitamix ethandwayo) kushintsha isakhiwo se-fiber, esinganciphisa okuqukethwe kwezakhi zesiphuzo.
- Ucwaningo olwenziwa ngo-2009 olwanyatheliswa kumagazini i-Appetite lwathola ukuthi ukudla i-apula ngaphambi kokudla kwakusihlwa kuthuthukisa ukugaya nokunciphisa ukudla kwekhalori ngezikhathi zokudla kune-apula echotshoziwe, ama-apulasi, i-puree noma ijusi.
– Ukuphuza i-smoothie yesithelo akusuthisi umzimba ngendlela efanayo nezithelo eziphelele. Ukudla okuwuketshezi kushiya isisu ngokushesha kunokudla okuqinile, ngakho ungase uqale ukulamba ngokushesha. Ngaphezu kwalokho, i-smoothie yasekuseni ingehlisa ukugxila kwakho kanye namaleveli wamandla maphakathi no-ekuseni.
Isici esingokwengqondo sibalulekile. Ngokuvamile siphuza i-cocktail ngokushesha kunokuba sidla iyogathi efanayo noma inkomishi yamajikijolo efafazwe ngembewu ye-chia. Ingqondo idinga isikhathi ukuze ibone ukusutha futhi ibonise ukuthi sekuyisikhathi sokuyeka ukudla, kodwa leli qhinga ngezinye izikhathi alisebenzi ngama-smoothies.
- Uma i-smoothie yakho yasekuseni iqukethe izithelo kuphela, lokhu kungase kubangele ukudla ngokweqile ngesikhathi sesidlo sasemini, ngakho-ke izazi zokudla zeluleka ukwengeza amantongomane, imbewu kanye nezinhlamvu ezihlumile esiphuzweni.
- Okunye okwedlulele ukuchichima kwezakhamzimba futhi, okubalulekile, ushukela. Ezinye zokupheka ze-smoothie ziqukethe inani elikhulu lesiraphu ye-maple, i-agave nectar, noma uju. Nakuba lezi zishukela zingenawo umonakalo ofanayo noshukela wezimboni, ukusetshenziswa kwabo ngokweqile kuthinta kabi impilo futhi kwandisa okuqukethwe kwekhalori ekudleni.
Kwesinye isikhathi asibi naso isikhathi sokwenza ama-smoothies ekhaya, bese kuba ama-cocktail “anempilo” asevele enziwe esitolo noma ekhefi asisize. Kodwa umenzi akahlali ebeka imikhiqizo emihle kuphela ku-cocktail yakho. Bavame ukufaka ushukela omhlophe, isiraphu kashukela, ijusi ehlanganisiwe, nezinye izithako ozama ukuzigwema.
- Futhi-ke, kufanelekile ukusho ama-contraindication. Ama-smoothies awanconywa ukuthi adliwe esiswini esingenalutho ngabantu abanezifo ze-gastrointestinal tract esigabeni esibi, izilonda ze-ulcerative zesistimu yokugaya ukudla kanye nezifo kanye nokuphazamiseka okuhlukahlukene kwezinso nesibindi.
Okufanele ngikwenze?
Uma ukudla kwakho kwasekuseni kuyi-smoothie yezithelo noma imifino, kufanele nakanjani wengeze ukudla okulula ngaphambi kwesidlo sasemini ukuze ungalambi. Gwema ukudla amaswidi noma amakhukhini ehhovisi, esikhundleni sawo ufake izithelo ezinempilo namabhawa amantongomane, isinkwa esishisayo nezithelo ezintsha.
Uma ungenaso isikhathi sokwenza i-smoothie ekhaya futhi uyithenge endaweni ye-smoothie noma esitolo sekhofi, bacele ukuba banqume ushukela nezinye izithako ongazidli esiphuzweni sakho.
Qaphela ukuthi uzizwa kanjani ngemva kokuphuza i-cocktail. Uma uzizwa uqunjelwe, usozela, ulambile futhi uphansi kwamandla, khona-ke lesi siphuzo asisihle kuwe, noma usenza sibe lula kakhulu. Khona-ke kufanelekile ukwengeza ukudla okwanelisayo kuyo.
Isiphetho
Ama-smoothies enziwe ngezithelo nemifino ephelele awumkhiqizo onempilo, okumele, nokho, usondele ngokuhlakanipha futhi wazi isilinganiso. Buka ukuthi isisu sakho sisabela kanjani kuso futhi ungakhohlwa mayelana nokudla okulula ukuze ugweme ukuzizwa ulambile.