Leqheka la # 1 la Smoothie le U Bolokang U Tlala Haholo

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Ntle le ho ba mokhoa o motle oa ho paka liprotheine le limatlafatsi o tla hloka ho fepa letsatsi la hau, li-smoothies tse nang le litholoana li shebahala li le monate ho fepa ea hau ea Instagram, ho bua 'nete feela. (Lino tsena hase feela lijo tsa hoseng. Leka tsena Recipes Smoothie for the Perfect Meal of Snack.) Hona joale, boithuto bo bocha bo fana ka lebaka le leng hape la ho noa, 'me ke ka leqheka le le leng le bonolo le fetohang. boreledi bo seng bo phetse hantle hore e be setshediso sa ditakatso: etsa hore e be tenya.

Thuto e nyenyane, e hatisitsoeng ho American Journal of Clinical Nutrition, U fumane hore ho etsa smoothie ea hau ea hoseng haholo ho ka u thusa hore u lule u le tseleng ka sepheo sa hau sa bophelo bo botle. Bafuputsi ba ne ba e-na le banna ba 15 ba noang li-smoothies tse 'nè tse fapaneng tse fapaneng ka lik'halori tse peli (e ka ba lik'hilojule tse 100 kapa 500 lik'hilojule) le botenya (tse arotsoeng ka tse tšesaane kapa tse teteaneng).

Kamora ho theola seno ka seng, bafuputsi ba ile ba hlahloba mala a bankakarolo ba sebelisa MRI ho bona hore na ba khotše hakae le hore na ba lula ba khotsofetse hakae. Bashemane ba ile ba boela ba botsoa ho lekanya takatso ea bona ea lijo ka tekanyo ea lintlha tse 100. Matshwao ka bobedi a ne a rekotwa metsotso e meng le e meng e 10 ho fihlela hora le halofo kamora moo

Ha ho makatse hore ebe li-calorie smoothie tse tšesaane tse 500 li bolokile batho ba le telele ho feta likhalori tse tšesaane tse nang le likhalori tse 100 tse bolelang matla a ho chesa. Ho khahlisang le ho feta, botenya ba smoothies bo ne bo le bohlokoa ho feta likhalori. Batho ba noang li-calorie tse 100 tsa smoothie tse teteaneng ba tlalehile hore ba ikutloa ba tletse le ho feta ha ba noang smoothie e tšesaane ea likhalori tse 500. (Na u batla ho khotsofatsoa ke smoothie empa ha u khone ho etsa lebese? Ha u tšoenyehe, li-Smoothies tsena tsa High-Protein Vegan ke tsa hau feela.)

Lebaka, ho ea ka bangoli ba boithuto, le bonahala le batla le le bonolo haholo: Ha seno se le matla ho feta, se tla o tlatsa mpa le ho feta o tla qoba ho lapa hape. Ba bitsa sena "phantom botlalo." Hoa utloahala ho nahana hore sena se kanna sa amana le fiber e ka har'a li-smoothie tse teteaneng. Re se re ntse re tseba hore litholoana tsa meroho le meroho li hlobolisa tsohle tse tlatsang fiber ebe li o siea o le tsoekere, e oe kapele, ka hona phello e ts'oanang e kanna ea etsahala ha o kopanya motsoako oa smoothie le smithereens. Keri Glassman o re: "Hopola hore ho noa lero ho hlobolisa lihlahisoa tsa fiber, tse fumanoang ka har'a makhasi le letlalo la lihlahisoa le ho thusa ho sila lijo, ho laola maemo a tsoekere ea mali le ho o boloka o ikutloa o khotsofetse nako e telele." "Kahoo lijo tse felletseng e ntse e le mokhoa o nepahetseng oa ho netefatsa hore o fumana fiber e ngata lijong tsa hau."

Empa pele o ka eketsa lethal dose ea habeli ea froyo (hee, e tenya, ho joalo?) Etsa bonnete ba hore o khetha thickener ea hau ka bohlale. Ho fumana mafura a matlafatsang a mafura le protheine, fihlella avocado, botoro ea peanut le yogurt e hlakileng ea Greece, ho bolela Keri Gans, RDD, sengoli sa Lijo tse nyane tsa phetoho.

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