Iiresiphi zokuSmoothie zokuSlimming-Yintoni iSmoothie, Yenziwa Njani?

I-Smoothie yenye yeziselo ezisanda kungena ebomini bethu. Ezi ziselo, onokuzilungiselela ngokulula ekhaya, nazo zithengiswa kwifom yebhotile. Kodwa i-smoothies eyenziwe ekhaya isempilweni. Ungasebenzisa naziphi na izithako ozifunayo ngokuthanda kwakho. Eyona nto ibalulekileyo kukuba inceda ukunciphisa umzimba. Ngomxholo wezondlo kunye nencasa, i-smoothies iya kukunceda unciphise umzimba ngelixa uhlangabezana neemfuno zakho zemihla ngemihla. Ukuba ufuna ukuxhamla kwiziselo zesmoothie zokunciphisa umzimba, iiresiphi ze-slimming smoothie endiza kukunika zona ziya kuba luncedo kakhulu.

Yintoni iSmoothie?

I-smoothie sisiselo esingqindilili, esinekhrimu esixutywe neziqhamo ezicocekileyo, imifuno, iijusi, iyogathi, iindongomane, ubisi okanye ubisi lwezityalo. Unokudibanisa izithako ngokokuthanda kwakho.

Uyenza njani iSmoothie

Ii-smoothies ezenziwe ekhaya okanye ezithengiweyo zenziwa ngokudibanisa izithako ezahlukeneyo. Ezona zithako zisetyenziswa kakhulu kwiziselo zesmoothie zezi:

• Iziqhamo: Istrawberry, ibhanana, iapile, ipesika, imango kunye nephayinapile

• Imifuno: Ikhaphetshu, isipinatshi, i-arugula, ingca yengqolowa, uhlaza oluncinci, avokhado, cucumber, beetroot, cauliflower kunye nomnqathe

• Amandongomane kunye nembewu: Ibhotolo yealmond, ibhotolo yamandongomane, ioyile yewalnut, ioyile kajongilanga, imbewu yechia, imbewu yehemp, kunye neflaxseeds

• Amayeza kunye neziqholo: I-ginger, i-turmeric, i-sinamon, i-cocoa powder, i-parsley kunye ne-basil

• izongezo zeHerbal: Spirulina, i-pollen yeenyosi, umgubo we-matcha, umgubo weprotheni, kunye nomgubo wevithamin okanye izongezo zeminerali

• Ulwelo: Amanzi, ijusi, incindi yemifuno, ubisi, ubisi lwemifuno, iti yomkhenkce kunye nekofu ebandayo

• Sweeteners: imaple syrup, iswekile, ubusi, iidayithi zepitted, i-juice concentrates, i-stevia, i-ayisikrimu kunye ne-sherbet

• Abanye: I-Cottage cheese, i-vanilla extract, i-oats

Iintlobo zeSmoothie

Uninzi lweziselo zesmoothie ziwela kolunye lwezi ndidi:

• Smoothie yeziqhamo: Njengoko igama libonisa, olu hlobo lwe-smoothie luhlala lwenziwa kwisiqhamo esinye okanye ngaphezulu esixutywe nejusi, amanzi, ubisi okanye i-ayisikrimu.

• I-smoothie eluhlaza: i-smoothie eluhlaza, imifuno enamagqabi aluhlaza Yenziwa ngokuxuba iziqhamo namanzi, ijusi okanye ubisi. Nangona ngokuqhelekileyo iyenziwa ngemifuno, iziqhamo nazo zinokongezwa ukuze zibe mnandi.

• Iprotheyini yesmoothie: Yenziwe ngeziqhamo okanye imifuno kunye nomthombo weprotheyini njengamanzi, i-yogurt, i-cottage cheese, okanye iprotheni powder.

Smoothie Benefits

• Ingumthombo we-antioxidants.
• Yandisa ukusetyenziswa kweziqhamo nemifuno.
• Ibonelela ngefiber yonke imihla.
• Inceda ukunciphisa umzimba.
• Inika ukuqina.
• Ihlangabezana neemfuno zolwelo.
• Inceda ukwetyisa.
• Iqinisa ukukhuseleka.
• Iphucula ulusu.
• Iqinisekisa ukususwa kwee-toxins.
• Ukuphucula impilo yamathambo.
• Igcina iswekile yegazi phantsi kolawulo.
• Ilinganisa ukusebenza kwehomoni.

Smoothie Iingozi

Umahluko phakathi kwe-smoothie enempilo kunye nengenampilo ngumgangatho wezithako ezisetyenzisiweyo. I-Smoothies evela kwivenkile yokutya iqulethe izixa ezikhulu zeswekile. Xa uthenga i-smoothies esele yenziwe, funda umxholo kwilebula. Khetha ezo zilungiselelwe izithako zendalo, eziqulethe iziqhamo kunye nemifuno, kunye neswekile ephantsi.

Iiresiphi zokuSmoothie zokunciphisa umzimba

Ukuba usebenzisa izithako eziphantsi kweekhalori kunye neprotheyini ephezulu kunye nefiber, isiselo se-smoothie sinokuthatha indawo yokutya kwaye sikugcine ugcwele kude kube yisidlo esilandelayo. Iziqhamo zendalo kunye nemifuno, ibhotolo ye-nut, i-fat-low-fat okanye i-yoghurt engafakwanga swekile zezona zithako zibalaseleyo zokwehla kobunzima. Ngoku makhe sijonge iindlela zokupheka zesmoothie ezibhityileyo ezilungiselelwe izithako ezineekhalori ezisezantsi.

i-smoothie eluhlaza

• Hlanganisa ibhanana eli-1, iikomityi ezi-2 zekhaphetshu, i-1 icephe ye-spirulina, iipunipopu ezi-2 zembewu ye-chia kunye ne-1 kunye nesiqingatha seglasi yobisi lwe-almond kwi-blender de ufumane ukuhambelana okugudileyo. 
• Unokongeza umkhenkce ukuba ufuna ukubanda. 

Vitamin C smoothie

• Hlanganisa isiqingatha se-melon, ii-oranges ezi-2, i-tomato e-1, i-strawberry e-1 kwi-blender kunye ne-ice cubes kuyo.
• Khonza kwiglasi enkulu.

I-peach smoothie

• Xuba 1 ikomityi yeepesika kunye nekomityi ye-skim yobisi ngomzuzu o-1. 
• Yongeza ioli ye-flaxseed kwiglasi kwaye udibanise.

Yoghurt banana smoothie

• Hlanganisa ibhanana eli-1 kunye nesiqingatha seglasi ye-yogurt kude kube lula. Emva kokufaka umkhenkce, xuba enye imizuzwana engama-30.
• Khonza kwiglasi.

Istrawberry Banana Smoothie

• Hlanganisa ibhanana edayiweyo e-1, i-½ ikomityi yamaqunube, i-¼ yekomityi yejusi yeorenji kunye ne-½ yekomityi yeyogathi enamafutha aphantsi kwi-blender de igudiswe.
• Khonza kwiglasi.

i-raspberry smoothie

• Hlanganisa isiqingatha sekomityi yeyogathi ecacileyo, ikota yekomityi yobisi olupheleleyo, isiqingatha sekomityi yamaqunube kunye nesiqingatha sekomityi yamaqunube kude kube lula.
• Unokukhetha ukongeza umkhenkce emva kokugalela kwiglasi.

Apple smoothie

• Gweba ii-apula ezi-2 kunye ne-1 yomkhiwane omisiwe.
• Yifake kwi-blender kwaye ungeze ijusi yekota ye-lemon kwaye uyixube.
• Khonza kwiglasi.

I-Orenji lemon smoothie

• Emva kokucoca ii-orenji ezi-2, zinqumle kwaye uzibeke kwi-blender.
• Yongeza i-2 tablespoons yejisi lemon kunye ne-1 tablespoon ye-flaxseed kwaye udibanise kakuhle.
• Khonza kwiglasi.

I-Celery pear smoothie

• Thatha i-1 indebe ye-celery eqoshiwe kunye nepereyi kwi-blender kwaye udibanise.
• Yongeza icephe le-apile cider iviniga kwaye udibanise kwakhona.
• Khonza kwiglasi.

Umnqatha ivatala smoothie

• Hlanganisa isiqingatha seglasi yeekherothi kunye neglasi ye-watermelon.
• Thatha i-smoothie kwiglasi.
• Yongeza isiqingatha sesipuni se-cumin.
• Xuba kakuhle phambi kokuba usele.

Cocoa Banana Smoothie

• Hlanganisa i-2 tablespoons yebhotela ye-peanut, i-2 tablespoons ye-cocoa powder kunye ne-250 grams ye-yogurt kwi-blender. 
• Sika ibhanana, yongeza kwezinye izithako kwaye udibanise kwakhona. Ufefe umgubo wesinamon kuyo. 

I-smoothie yomdiliya we-tomato

• Gcoba iitamatisi ezi-2 eziphakathi kwaye uzibeke kwi-blender. Yongeza isiqingatha seglasi yeediliya eziluhlaza kwaye udibanise.
• Thatha i-smoothie kwiglasi kwaye ungeze isipuni sejisi lemon.

Cucumber plum smoothie

• Hlanganisa iikomityi ezi-2 zekhukhamba kunye nesiqingatha sekomityi ye-plums kwi-blender.
• Thatha i-smoothie kwiglasi. Yongeza i-1 teaspoon ye-cumin kunye ne-1 tablespoon yejusi ye-lemon.
• Xuba kakuhle phambi kokuba usele.

Apple lettuce smoothie

• Thatha iikomityi ezi-2 ze-apile eluhlaza kunye ne-1 ikomityi ye-lettuce ye-iceberg kwi-blender kwaye udibanise.
• Yongeza isiqingatha seglasi yamanzi abandayo.
• Gxuma kwakhona kwaye uthele kwiglasi.
• Yongeza i-2 tablespoons yobusi kwaye udibanise.

Avocado banana smoothie

• Sika i-avocado kwisiqingatha kwaye ususe i-core. Thatha i-pulp ngecephe.
• Gweba ibhanana kwaye udibanise de ufumane ukuhambelana okugudileyo.
• Yithathe kwiglasi kwaye wongeze i-2 tablespoons ye-flaxseed.

Smoothie yomdiliya westrawberry

• Hlanganisa isiqingatha sekomityi ye-strawberries, i-1 indebe yeediliya ezimnyama kunye nengcambu encinci ye-ginger kwi-blender.
• Thatha i-smoothie kwiglasi kwaye ungeze i-1 teaspoon ye-cumin.
• Xuba kakuhle kwaye usele.

Isipinatshi seBhanana yePesika Smoothie

• Xuba amagqabi esipinatshi ama-6, ibhanana e-1, ipesika e-1 kunye neglasi ye-almond yobisi. 
• Khonza emva kokufumana isiselo esigudileyo. 

I-beet emnyama yomdiliya i-smoothie

• Hlanganisa isiqingatha seglasi ye-beetroot eqoshiwe, i-1 iglasi yeediliya ezimnyama kunye ne-1 yesandla samagqabi amaqabunga kwi-blender.
• Yithathe kwiglasi kwaye usele ngokugalela amacephe ama-2 ejusi yelamuni.

Iavokhado apple smoothie

• I-core kwaye unqumle i-apula. Emva kokususa imbewu ye-avocado, thabatha i-pulp ngepuni.
• Thatha i-2 tablespoons ye-mint kunye nejusi ye-1 lemon kwi-blender kwaye udibanise de ibe ngumxube ococekileyo.
• Khonza kwiglasi.

Irharnati tangerine smoothie

• Phonsa isiqingatha seglasi yegromegranate, i-1 iglasi ye-tangerine kunye nengcambu encinci ye-ginger egayiweyo kwi-blender kwaye udibanise.
• Khonza kwiglasi.

I-smoothie e-orenji yesipinatshi

• Xuba amagqabi esipinatshi asi-7, ijusi yeeorenji ezi-3, iikiwi ezimbini kunye neglasi enye yamanzi de ufumane isiselo esigudileyo.
• Khonza kwiglasi.

Isipinatshi se-apple smoothie

• Hlanganisa amaqabunga esipinatshi esi-7, i-apile eluhlaza, i-1 amaqabunga ekhaphetshu, ijusi yesiqingatha selamuni kunye neglasi e-2 yamanzi kwi-blender de ufumane isiselo esithambileyo.
• Ungayifumana isidlo sakusasa endaweni yokutya.

i-smoothie eluhlaza

• Hlanganisa amagqabi esipinatshi ama-4, iibhanana ezi-2, iminqathe emi-2, i-½ yekomityi yeyogathi engenanto yamafutha kunye nobusi de ugude.
• Khonza ngeqhwa.

I-smoothie ye-avocado iyogathi

• Susa umbindi weavokhado kwaye ukhuphe ipulp ngecephe.
• Yongeza i-1 iglasi yobisi, i-1 iglasi ye-yogurt kunye neqhwa kwaye udibanise imizuzu emi-2.
• Galela umxube kwiglasi.
• Ekugqibeleni, yongeza i-almonds ezi-5 kunye neepuniponi ezi-2 zobusi kwaye usebenze.

Ikalika isipinatshi smoothie

• Xuba i-zest ye-2 limes, ijusi ye-4 limes, iikomityi ezi-2 zamagqabi e-spinatshi, umkhenkce kunye ne-1 icephe ye-oyile ye-sunflower de ijike. 
• Khonza kwiglasi.

Umthombo: 1, 2, 3, 4