I-Smoothie isiphuzo esihambisanayo nesinyene esenziwe nge-blender kusuka ezinhlobonhlobo zezithelo nemifino, kwezinye izimo nangokufakwa kwezinye izithako (ubisi, okusanhlamvu, uju).
Ama-Smoothies enziwa ngaphambi nje kokuphuza, ngaphandle kwalokho zonke izinto ezizuzisayo zilahlekile futhi ukunambitheka kuzohluka kakhulu. Lesi siphuzo siwusizo kubantu beminyaka eyahlukene nemikhakha ehlukene, ikakhulukazi isiphuzo esiningi sithandwa kakhulu ngabasubathi.
Kulesi sihloko, sizobheka izinzuzo zabasubathi, futhi sabelane ngezindlela zokupheka ezaziwa kakhulu zokwenza i-smoothie enambithekayo.
Izinzuzo zezempilo zama-smoothies kubadlali
Imvamisa abasubathi badla ama-smoothies ngebhulakufesi, ngoba liyindawo efanelekayo, equkethe amavithamini namaminerali amaningi. Akuvinjelwe ukuphuza ama-smoothies ngesidlo sasemini nangesidlo sakusihlwa, ngoba ngosizo lwayo ungasusa amakhilogremu ambalwa.
Izinzuzo zezempilo zama-smoothies:
- Ukusebenza okukodwa kwe-smoothie sekuvele kunomthamo wansuku zonke wamavithamini namaminerali abalulekile. Leli zinga alihlali lidliwa ngumuntu ngenxa yokuntula ithuba noma isifiso. Lesi siphuzo singasebenza njengesidlwana esinempilo noma emgwaqeni noma emsebenzini, lapho lingekho khona ithuba lokudla ukudla okulungile.
- Ngenxa yokusetshenziswa kwama-smoothies, umuntu akanaso isifiso sokudla amaswidi, okubalulekile kubasubathi. Ngaphezu kwalokho, inani eliphansi lama-calories likhanga abantu abaningi abafuna ukunciphisa umzimba.
- Umsebenzi wohlelo lokugaya ukudla ujwayelekile, obuyiselwa ngenxa yefayibha esetshenzisiwe nezinye izinto ezidingekayo.
- Phinda uthole imisipha ngemuva kokuqeqeshwa isikhathi eside.
- Kuqinisa amasosha omzimba, akuvumela ukuthi unikeze ukwenqaba okuhle emikhuhlaneni nakumagciwane.
- Ithuthukisa ukusebenza kobuchopho.
- Kuhlanza umzimba wemfucuza ekhona kanye nobuthi.
Izindlela zokupheka ezinhle kakhulu zabagijimi
Awekho ama-comrade okunambitha nombala, kepha lolu hlu lwamaresiphi luqukethe kuphela lezo ziphuzo zamavithamini ezingashiyi noma iyiphi i-gourmet engenandaba.
Ubhanana, i-apula, ubisi
Ukupheka, sidinga izingxenye ezingenhla ngobuningi:
- Ibhanana eli-1;
- Ama-apula ama-2 aphakathi nendawo
- 250 g wobisi.
Indlela yokupheka:
- Ama-apula kufanele ahlutshulwe kususwe imbewu, bese uhhafu bese ufakwa ku-blender;
- Cwecwa ubhanana bese ufaka ku-apula, shaya konke kahle nge-blender;
- Isinyathelo sokugcina ukufaka ubisi ukuze unciphise isimo se-mushy.
Le recipe iqukethe izithako ezitholakalayo. Ngakho-ke, ngesidlo esinikeziwe, ungachitha imizuzu emihlanu yesikhathi futhi kusuka kuma-ruble angu-50 kuye kwayi-100.
I-apula, isanqante, ujinja
Isiphuzo esilula kodwa esikhanyayo nesinempilo esingenziwa ngemizuzu eyi-10 nje.
Lokhu kudinga:
- 1 i-aphula elikhulu;
- 1 isanqante enkulu, mhlawumbe enamanzi amaningi;
- 20 g ujinja;
- I-200 ml yetiye eluhlaza, engenazo izithelo;
- 1 ithisipuni uju. Uma uju uphahliwe, khona-ke kufanele luqale luncibilikiswe itiye elifudumele.
Indlela yokupheka:
- Khipha i-apula bese ususa imbewu;
- Ikhasi bese usika izaqathe nejinja zibe yimibuthano emincane, bese uthumela ku-blender;
- Faka itiye noju lapho, bese uxuba kahle.
Kunconywa ukwengeza amaconsi ambalwa kalamula ukwengeza ukunambitheka okugqamile.
Ukwatapheya, eliphakathi kwe
Isiphuzo esiluhlaza esikhundleni sakusasa nakanjani sizothuthukisa imizwa yakho futhi sigcwalise umzimba ngamavithamini.
Izithako:
- 1 eliphakathi kwe namanzi;
- 1 ukwatapheya;
- 150 ml wobisi;
- uju ukunambitha.
Iresiphi:
- Hlanza ipheya ne-avocado bese ususa okuqukethwe ngaphakathi, uhlukanise kube izingcezu ezincane bese uthumela ku-blender;
- Faka ubisi noju ukunambitha.
Le recipe ayinzima, kepha ukuhlanganiswa kwezithako kuzokumangaza.
IMint Rice Smoothie
Kumele:
- Isigaxa esincane seminti nesipinashi;
- Ibhanana eli-1;
- 4 wezipuni zelayisi;
- 1 ithisipuni imbewu yefilakisi
- Amanzi.
Hlanganisa zonke izithako ku-blender, kancane kancane ungeze amanzi ukuze unciphise ukuvumelana.
Iqabula i-smoothie
Ukucima ukoma i-smoothie ehlobo kwenziwa kusuka:
- 50 g (ama-cherries, ama-strawberry, ama-raspberries, ama-blueberries)
- 150 g yogathi;
- Ama-ice cubes ama-4.
Ukupheka;
- Susa amathambo kuma-cherries bese uwathumela ku-blender. Ngemuva kwalokho, engeza ezinye izithelo namajikijolo, gaya konke kahle;
- Bese ufaka ubisi uhlanganise kahle.
Isiphuzo esinempilo silungile, uma sifudumala ngokushesha ngokwanele, engeza ama-ice cubes, lokhu kuzosipholisa ngokuphawulekayo.
I-Currant Smoothie enobisi olubilisiwe
Ukupheka kudinga kuphela:
- 200 g we-currant emnyama, obomvu ngeke kusebenzele le recipe;
- 200 ml wobisi olubilisiwe olubilisiwe;
- 1 isipuni soju.
Indlela yokupheka:
- Beat currants noju nge-blender, bese uthele esitsheni;
- Faka ubisi olubilisiwe olubilisiwe bese uhlanganise kahle.
Ubisi olubilisiwe olubilisiwe kuleli cala aludingi ukungezwa ku-blender, ngoba isivele inokubumbana okuqinile.
Isiphuzo se-Strawberry
- 100 g u-ayisikhilimu;
- 200 g ama-strawberry;
- 200 ml wobisi.
Ekuqaleni, ama-strawberry no-ayisikhilimu ahlanganiswa ne-blender. Bese ufaka ubisi uhlanganise kahle. Ukunambitheka kunothile futhi kubucayi kakhulu.
I-Smoothie isiphuzo esinempilo esilula ukusilungiselela ngisho nomama wekhaya osemusha. Kepha, njenganoma yisiphi esinye isidlo, inemithetho yayo, okudingeka uyilandele ukulungiselela isiphuzo esifanele futhi esinempilo:
- Ukuvumelana kufanele kube mkhulu, yingakho kufanele uqaphele uketshezi;
- Ushukela ojwayelekile kufanele ubuyiselwe uju noma isiraphu;
- Ukuze uthuthukise ukunambitheka, engeza amaconsi ambalwa wejusi kalamula ku-smoothie eqediwe;
- Ungahlanganisi yonke imifino nezithelo ezisendlini zibe munye. Ukuze kulungiselelwe kahle, izinhlobo ezi-5 zizokwanela;
- Ukungeza izithelo nemifino kufanele kube okunengqondo futhi akufanele kungezwe ku-kiwi noma isiphuzo sobisi lwe-orange nhlobo. Le nhlanganisela ngeke nje ingeze ukuntuleka kokunambitheka, kodwa futhi inciphise usizo lwesiphuzo.
Yile mithetho ezokusiza ukuthi ulungiselele i-smoothie ehloniphekile ezokusiza ukuthi uwine ngenxa yezakhiwo zayo ezizuzisayo futhi wehlise inani lamakhilogremu athe xaxa.
