Na Smoothies e U Loketse?

Litaba

• Smoothies ke eng?
• Lisebelisoa tse tloaelehileng
• Mefuta
• Melemo e ka bang teng ea bophelo bo botle
• E ka thusa ho matlafatsa tlhahiso ea litholoana le meroho
• E kanna ea ts'ehetsa ts'ebeliso e eketsehileng ea fiber
• Mefuta e meng e na le tsoekere e ngata
• Na li-smoothies li thusa ho theola boima ba 'mele?
• Smoothies e ka etsetsoa ho fihlela litlhoko tsa hau
• Lisebelisoa tse phetseng hantle tsa Smoothies
• Smoothie e tala ea ginger
• Lisebelisoa
• Litaelo
• Monokotšoai oa tropike beet smoothie
• Lisebelisoa
• Litaelo
• Ntlha ea bohlokoa

Smoothies ke tloaelo e atileng haholo ea bophelo bo botle 'me e rekisoa khafetsa e le lijo tsa bophelo bo botle.

Lino tsena tse tenyetsehang li a nkeha, lia amoheleha ho ba malapa ebile lia fetoleha bakeng sa tatso efe kapa efe kapa lijo tseo ba li ratang. Smoothies e bonolo ho itokisetsa, empa o ka reka tse ncha kapa tse libotlolo lireschorenteng tse khethehileng le mabenkeleng a maholo a korosari.

Le ha mefuta e meng e tletse meroho le litholoana, e meng e paka tsoekere kapa lintho tse ling tse seng kotsi. Kahoo, o kanna oa ipotsa hore na ke khetho e nepahetseng.

Sengoliloeng sena se hlalosa ntho e ngoe le e ngoe eo u hlokang ho e tseba ka li-smoothies, ho kenyeletsoa melemo ea bona ea bophelo bo botle le litlamorao, hore na li thusa ho theola boima ba 'mele, le malebela a ho etsa mefuta e leka-lekaneng ea phepo malapeng

Smoothies ke eng?

Smoothies ke lino tse tenya, tse monate tse atisang ho tsoakoa ho tsoa litholoana tse hloekisitsoeng, meroho, maro, yogurt, linate, lipeo le / kapa lebese kapa lebese la nondairy.

Smoothie ea mantlha e qala ka lisebelisoa tse peli tsa bohlokoa - motheo le mokelikeli. Ho tloha moo, o ka kopanya metsoako le seo u se ratang.

Li-smoothies tse ngata li kenyelletsa lihlahisoa tse hoammeng kapa likhalase tsa leqhoa ho fa sehlahisoa sa hoqetela botsitso, leqhoa le ts'oanang la milkshake. Leha ho le joalo, lifaele tsa bona tsa tatso li fapana haholo ho latela metsoako.

Lisebelisoa tse tloaelehileng

Lisebelisoa tse tummeng tsa li-smoothies tse iketselitsoeng le tse rekiloeng ka lebenkeleng li kenyelletsa:

• Litholoana: monokotsoai, banana, apole, perekisi, limango le phaenapole
• Meroho: khale, spinach, arugula, grassgrass, microgreens, avocado, likomkomere, beetroot, cauliflower le lihoete
• Linate le lipeo: botoro ea almonde, botoro ea peanut, botoro ea lepa, botoro ea peo ea soneblomo, peo ea chia, peo ea hemp le lijo tsa folaxe
• Litlama le linoko: ginger, turmeric, sinamone, phofo ea cocoa, cocoa nibs, parsley le basil
• Litlatsetso tsa phepo le litlama: spirulina, peo e phofshoana ea linotši, phofo ea matcha, phofo ea protheine le vithamine kapa diminerale tse nang le phofshoana
• Metsi: metsi, lero la litholoana, lero la meroho, lebese, lebese la nondairy, metsi a coconut, tee ea leqhoa le kofi e batang ea kofi
• Li-sweeteners: sirapo ea maple, tsoekere e tala, mahe a linotši, matsatsi a kentsoeng, sirapo e bonolo, lero la litholoana le tsepamisa mohopolo, stevia, ice cream le sorbet
• Tse ling: chisi e entsoeng ka kottage, ntšitsoeng vanilla, soats e kolobisitsoeng, linaoa tse tšoeu tse phehiloeng, tofu ea silika, le lebese la yogurt kapa la nondairy

Mefuta

Boholo ba li-smoothies li ka aroloa ka 'ngoe kapa tse peli tsa mekhahlelo e latelang - leha ho na le ho kopana ho hoholo lipakeng tsa tsona:

• Litholoana tsa smoothies. Joalokaha lebitso le bolela, mofuta ona oa smoothie hangata o hlahisa mofuta o le mong kapa e mengata ea litholoana tse kopantsoeng le lero la litholoana, metsi, lebese kapa ice cream.
• Smoothies e tala. Li-smoothies tse tala li paka meroho e metala e makhasi le litholoana tse kopantsoeng le metsi, lero kapa lebese. Li tloaetse ho ba boima ho li-veggies ho feta li-smoothies tse tloaelehileng, leha li atisa ho kenyelletsa litholoana tse nyane bakeng sa monate.
• Liprotheine smoothies. Protheine smoothies hangata e qala ka litholoana tse le 'ngoe kapa meroho le mokelikeli, hammoho le mohloli o moholo oa protheine joalo ka yogurt ea Greek, chisi ea kottage, silken tofu, kapa phofo ea protheine.

Hobane li-smoothies li bonolo haholo, ho bonolo haholo ho li paka ka limatlafatsi.

Smoothies e entsoe ka ho kopanya litholoana, meroho, yogurt le lisebelisoa tse ling ho etsa seno se teteaneng, se setlolo.

Melemo e ka bang teng ea bophelo bo botle

Batho ba bangata ba ja li-smoothies e le lijo tsa hoseng kapa tsa mantsiboea. E ka ba mokhoa o motle oa ho kenyelletsa lijo tse phetseng hantle lijong tsa hau.

E ka thusa ho matlafatsa tlhahiso ea litholoana le meroho

Smoothies e entsoeng haholo-holo ka lihlahisoa tse ncha kapa tse nang le serame e ka eketsa tšebeliso ea hau ea litholoana le meroho, e fanang ka mefuta e fapaneng ea livithamini, liminerale, fiber le li-antioxidants.

Hammoho, limatlafatsi tsena li ka fokotsa ho ruruha, tsa ntlafatsa tšilo ea lijo, 'me tsa fokotsa menyetla ea ho ba le maemo a sa foleng joalo ka lefu la pelo, lefu la masapo, botenya le ho fokotseha ha kelello ho amanang le lilemo ().

Mokhatlo oa Lefatše oa Bophelo (WHO) o khothaletsa batho ba baholo ho ja bonyane li-servings tse 5 (tse ka bang 400 dikgerama) tsa litholoana le meroho ka letsatsi. Leha ho le joalo, batho ba bangata ba haelloa ke letšoao lena ().

Haeba u fumana hore ha u je litholoana kapa meroho e lekaneng, smoothie e ka ba mokhoa o monate oa ho paka ka li-servings tse ling tse 2-3.

E kanna ea ts'ehetsa ts'ebeliso e eketsehileng ea fiber

Faeba ke limatlafatsi tsa bohlokoa tse thusang tšilo ea lijo ka ho thibela ho sokela le ho ts'ehetsa kholo ea libaktheria tse molemo tšebetsong ea hau ea lijo ().

Patlisiso ea pejana e fana ka maikutlo a hore sechaba se phetseng hantle, se atlehileng sa libaktheria tsa mala se ka thusa ho fokotsa ho ruruha, ho khothaletsa boits'ireletso bo botle ba 'mele le ho ts'ehetsa bophelo ba kelello ().

Ho ja fiber e lekaneng ho boetse ho amahanngoa le kotsi e fokotsehileng ea mafu a sa foleng, joalo ka lefu la pelo le lefu la tsoekere la mofuta oa 2 ().

Leha ho le joalo, batho ba bangata ha ba khotsofatse litlhoko tsa bona tsa letsatsi le letsatsi tsa fiber - haholo-holo ba latelang lijo tsa Bophirimela.

Lefapha la Temo la U.S. (USDA) le khothaletsa ho noa bonyane ligrama tse 38 tsa fiber letsatsi le letsatsi bakeng sa banna le ligrama tse 25 tsa basali. Liphuputso li bonts'a hore Maamerika a mangata, ka karolelano, a ja ligrama tse 16 feela tsa fiber letsatsi ka leng ().

Ka metsoako e nepahetseng, smoothies e ka ba tsela e ntle ea ho matlafatsa phepelo ea hau ea fiber.

Lijo tse ling tse nang le fiber e ngata haholo le tsona ke metsoako e tloaelehileng ea smoothie, ho kenyeletsoa litholoana, meroho, lijo-thollo tse felletseng (joalo ka oats), linate, lipeo le linaoa (joalo ka linaoa tse tšoeu).

Smoothies ke tsela e bonolo ea ho matlafatsa lijo tsa hau tsa litholoana, meroho le lijo tse ling tse ngata tse nang le fiber.

Mefuta e meng e na le tsoekere e ngata

Phapang pakeng tsa smoothie e phetseng hantle le e sa pheleng hantle e latela boleng le bongata ba metsoako ea eona.

Sekoti se seholo sa Smoothies ke tšekamelo ea bona ea ho ba le tsoekere e ngata e ekelitsoeng.

Tsoekere e ekelitsoeng e fokotsa boleng ba limatlafatsi ba smoothies. Ho feta moo, ho ja tsoekere e ngata khafetsa ho ka eketsa menyetla ea hau ea mafu a sa foleng joalo ka lefu la pelo, lefu la tsoekere le lefu la sebete ().

American Heart Association e khothaletsa ho fokotsa ts'oaetso ea hau ea tsoekere e ekelitsoeng ho feta likhabapo tse 9 (ligrama tse 37.5) ka letsatsi bakeng sa banna le likhabapo tse 6 (ligrama tse 25) ka letsatsi bakeng sa basali ().

Smoothies e lokiselitsoeng khoebong e tloaetse ho ba le tsoekere e eketsehileng ho feta mefuta e iketselitsoeng, empa qetellong e latela lisebelisoa tse sebelisitsoeng ho risepe e ngoe le e ngoe.

Mohlala, Smoothie King's 20-ounce (590-mL) Hulk Vanilla Smoothie e paka ligrama tse 47 tsa tsoekere e ekelitsoeng, e kaholimo ho khothaletso ea tsoekere ea hau ea letsatsi le letsatsi (6).

Pineapple Smoothie ea bona ea Pele e Phahameng ke khetho e ntle haholo, kaha e fana ka ligrama tse 4 feela tsa tsoekere e ekelitsoeng ka boholo bo tšoanang ba ho sebeletsa (7).

Lisebelisoa tse ngata tsa tsoekere li bonolo ho khetholla, joalo ka tsoekere e nang le granulated, mahe a linotši, sirapo ea maple, ice cream, sherbet le lero la agave.

Leha ho le joalo, o lokela ho hopola hore li-butter tsa linate, phofo ea protheine, yogurt e nang le tatso, lisoso tse nang le litholoana, le lino tse tsoekere tse tsoekere le lebese la nondairy kaofela ke mohloli oa tsoekere e ekelitsoeng.

Ka linako tse ling ho ja tsoekere e nyane ha ho na kotsi, empa haeba u noa li-smoothies khafetsa, ho ka ba molemo ho fokotsa lisebelisoa tsa tsoekere ka hohle kamoo ho ka khonehang.

Ha u etsa li-smoothie lapeng, sebelisa litholoana tse felletseng, joalo ka banana e butsoitseng, ho eketsa monate ho fapana le mahe a linotši kapa sirapo ea maple.

Ha u reka li-smoothies tsa pele ho nako, leka ho fokotsa kapa ho qoba tsoekere e ekelitsoeng, haholo-holo ho shebana le li-smoothies tse kenyelletsang lijo tse felletseng joalo ka litholoana le meroho.

Bakeng sa li-smoothies tsa botlolong, o ka fumana tsoekere e ekelitsoeng lebokoseng. Bakeng sa tse etselitsoeng ho odara, sheba sebaka sa marang-rang sa k'hamphani kapa u botse tlhaiso-leseling ea limatlafatsi khaontareng.

Li-smoothie tse ling li na le tsoekere e ngata e ekelitsoeng, e ka fokotsang letsoai la senotlolo sa phepo ea seno. Ho noa tsoekere e eketsehileng ho ka eketsa menyetla ea hau ea mafu.

Na li-smoothies li thusa ho theola boima ba 'mele?

Smoothies hangata e rekisoa e le sesebelisoa sa ho theola boima ba 'mele.

Lipatlisiso li bontša hore li ka sebetsa molemong ona ha feela li sa u bakele ho feta litlhoko tsa hau tsa likhalori tsa letsatsi le letsatsi.

Le ha batho ba bang ba fumana li-smoothies e le tsela e bonolo ea ho lekola likarolo tsa lijo le ho lula holim'a lipheo tsa bona tsa boima ba 'mele, ba bang ba kanna ba se ke ba ikutloa ba khotsofetse ha ba noa likhalori tsa bona ho fapana le ho li ja.

Ho boletse joalo, liphuputso tse 'maloa tse nyane li bonts'a hore li-smoothies tse sebelisoang joalo ka tse nkeloang lijong li ka tšoana le ho tlatsa joalo ka lijo tse tiileng, le hore ho noa likhalori ho fapana le ho li hlafuna ha ho lebise ho ho ja haholo ha lijo tse tiileng li jeoa hamorao (,,).

Ho noa ho bapisoa le phello ea ho hlafuna maikutlong a hau a botlalo ho ka amana haufi-ufi le hore na u lebelletse hore lijo li khotsofatse ho fapana le mofuta oa lijo ka botsona.

Phuputso e 'ngoe e nyane e fumane hore batho ba shebileng litholoana tse kholo pele ba noa litholoana tsa smoothie ba ikutloa ba khotsofetse mme ba khotsofetse kamora moo, ha ba bapisoa le batho ba neng ba nka litholoana tse nyane pele ba noa smoothie ().

Sena se etsahetse leha lihlopha tsena ka bobeli li jele likhalori le limatlafatsi tse lekanang ho tsoa ho Smoothie.

Qetellong, le ha ho theola boima ba 'mele e ka ba mokhoa o rarahaneng o nang le mabaka a mangata a tlatsetsang, ho bohlokoa ho sebelisa likhalori tse ngata ho feta kamoo o li sebelisang.

Haeba u beha ka pele metsoako e se nang lik'hilojule tse ngata le liprotheine le fiber tse ngata, smoothie ea hau e ka u boloka u tletse ho fihlela lijo tsa hau tse latelang. Litholoana, meroho, li-butter tse nang le linate, le li-yogurt tse tsoekere tse tlase kapa tse sa kenyelletsoang kaofela ke lisebelisoa tse ntle haholo tsa ho theola boima ba 'mele.

Hopola hore litlhoko tsa hau tsa phepo e nepahetseng le bokhoni ba ho theola boima ba 'mele lia fapana ho latela lintlha tse ngata, ho kenyeletsoa lilemo, boemo ba tšebetso, nalane ea bongaka le mekhoa ea bophelo.

Smoothies e ka etsetsoa ho fihlela litlhoko tsa hau

U ka noa smoothies e le seneke kapa phepelo ea lijo, empa ke mohopolo o motle ho tseba hore na ke mefuta efe eo u ka e khethang - haholo haeba o na le sepheo se itseng sa boikoetliso kapa 'mele.

Ho na le maikutlo a fosahetseng a tloaelehileng a hore li-smoothie ke lijo tse bobebe tse nang le likhalori tse tlase, empa li-smoothies tse ling li paka likhalori tse fetang 1 000 ho latela boholo le metsoako ea tsona.

Ka kakaretso, smoothie ea 200-300-khalori e nang le ligrama tse 10 tsa protheine ke seneke se monate haholo, athe 400-800-calorie smoothie e fanang ka bonyane ligrama tse 20 tsa protheine e loketse hamolemo ho nka sebaka sa lijo. Ho molemo ho lekola lipheo tsa hau le likhalori tse hlokang ho tseba litlhoko tsa hau tse ikhethang.

Phapang lipakeng tsa tse peli e kanna ea ba bonolo joalo ka ho fetola boholo ba ts'ebeletso.

Liketane tse ngata tsa smoothie li fana ka leseli la motsoako le phepo bakeng sa sehlahisoa se seng le se seng sa tsona, seo hangata se tlang ka li-servings tse 16-32-ounce (475-945-mL).

Ha o etsa smoothies lapeng, etsa bonnete ba hore o laola boholo ba karolo ea hau. Mafura a kang linate, lipeo, linotši tsa linate, li-yogurts tse mafura ka botlalo le avocado li tla fana ka likhalori tse ngata empa li eketse letsoai la limatlafatsi. Ho sa le joalo, litlatsetso tsa tsoekere tse kang li-syrups li tla fana ka likhalori tse ngata ntle le limatlafatsi tsa boleng.

Smoothies e ka thusa ho theola boima ba 'mele haeba e u thusa ho boloka khaello ea likhalori. Leha ho le joalo, li ka ba le lik'hilojule tse ngata, ka hona o lokela ho khetha tse tla lekana litlhoko tsa hau tsa khalori tsa letsatsi le letsatsi.

Lisebelisoa tse phetseng hantle tsa Smoothies

Li-smoothies tse nang le phepo e ntle li sebelisa lijo tse felletseng, li na le tsoekere e nyane kapa ha e na letho, mme e kenyelletsa palo e leka-lekaneng ea carbs, fiber, protheine le mafura a phetseng hantle.

Haeba u batla ho leka ho etsa li-smoothie lapeng, mona ho na le mefuta e 'meli ea diresepe ho u qalisa.

Smoothie e tala ea ginger

Lisebelisoa

• Likopi tse 2 (ligrama tse 56) tsa spinach ea lesea le lecha
• Banana e kholo e butsoitseng e 1, e lesotsoe ebile e hoamisitsoe
• Khaba e 1 (6 dikgerama) ea ginger e ncha, e batlang e khethiloe
• 2 tablespoons (32 dikgerama) tsa botoro ea almonde e sa tsoekere
• 1/4 ea avocado e nyane
• Li-ounces tse 4-6 (120-180 mL) tsa lebese la almonde le sa tsoekere
• 1/2 senoelo (ligrama tse 125) tsa yoghurt e tlaase kapa e seng ea mafura ea vanilla ea Greek

Litaelo

Kenya lisebelisoa tsohle ho blender ebe u li kopanya ho fihlela li boreleli. Haeba e le tenya haholo, eketsa lebese la almonde e eketsehileng.

Kakaretso ena e etsa li-ounces tse ka bang 590 'me e fana ka (,,,,,,,):

• Lik'halori: 513
• Mafura: 25 dikgerama
• Kakaretsoli-carb: Ligrama tse 56
• Faeba: 10 dikgerama
• Tsoekere e eketsehileng: 6 dikgerama
• Liprotheine: 21 dikgerama

Monokotšoai oa tropike beet smoothie

Lisebelisoa

• 1 senoelo (197 dikgerama) tsa monokotsoai o tsoakiloeng ka serame
• 1/2 senoelo (ligrama tse 82) tsa mango e nang le serame
• 1/4 senoelo (34 dikgerama) tsa li-beet tse tala, tse hahiloeng kapa tse grated
• 2 tablespoons (20 grams) ea lipelo tsa hemp
• 1/2 senoelo (ligrama tse 125) tsa yogurt e se nang mafura a mangata
• Li-ounise tse 4-6 (120-180 mL) tsa metsi a coconut a sa tsoekere
• pepeta la lero le lecha la kalaka

Litaelo

Kenya lisebelisoa tsohle ho blender ea hau 'me u li kopanye ho fihlela o boreleli. Haeba u batla hore e be tsoekerenyana, sebelisa yoghurt e tsoekere habobebe kapa u chenche metsi a kokonate ka lero la litholoana tse 100%.

Kakaretso ena e etsa li-ounces tse ka bang 590 'me e fana ka (,,,,,,):

• Lik'halori: 380
• Mafura: Ligrama tse 13
• Kakaretso ea li-carbs: Ligrama tse 52
• Tsoekere e eketsehileng: 0 dikgerama
• Faeba: 8 dikgerama
• Liprotheine: 22 dikgerama

Ha u etsa li-smoothie lapeng, ikemisetse ho kenyelletsa motsoako o leka-lekaneng oa carbs, fiber, protheine le mafura a phetseng hantle.

Ntlha ea bohlokoa

Smoothies ke lijo tse tloaelehileng le lijo tse bobebe 'me li ka lekana tatso efe kapa efe kapa khetho ea lijo. Bophelo ba bona bo its'etleha haholo ka metsoako ea bona.

Li-smoothies tse nang le phepo e ntle li entsoe ka lijo tse felletseng joalo ka litholoana, meroho, yogurt, le mafura a phetseng hantle, athe tse nang le tsoekere e ngata ha li tšoane le phepo ebile li ka kenya letsoho litlamong tse mpe tsa bophelo ka nako.

Smoothies e nang le protheine e ngata le fiber e ka ba ea thusa ho theola boima ba 'mele ka ho u boloka u tletse.

Haeba o batla mokhoa oa boiqapelo oa ho matlafatsa tholoana ea hau ea litholoana le veggie, li-smoothies e kanna ea ba tsela ea ho ea.