I-Smoothie Recipes yokunciphisa umzimba - Iyini i-Smoothie, Yenziwa Kanjani?

I-Smoothie ingesinye seziphuzo esisanda kungena ezimpilweni zethu. Lezi ziphuzo, ongazilungiselela kalula ekhaya, zithengiswa ngefomu lebhodlela. Kodwa ama-smoothies enziwe ekhaya anempilo. Ungasebenzisa noma yiziphi izithako ozifunayo ngokuya ngokuthanda kwakho. Isici esibaluleke kakhulu ukuthi kusiza ukunciphisa umzimba. Ngokuqukethwe kwayo okunomsoco kanye nokunambitheka, ama-smoothies azokusiza ukuthi ulahlekelwe isisindo ngenkathi uhlangabezana nezidingo zakho zansuku zonke zokudla okunomsoco. Uma ufuna ukuzuza eziphuzweni ze-smoothie zokulahlekelwa isisindo, izindlela zokupheka ze-smoothie zokunciphisa ngizokunikeza zizoba usizo kakhulu.

Iyini i-Smoothie?

I-smoothie isiphuzo esiwugqinsi, esinokhilimu esihlanganiswe nezithelo ezihlanzekile, imifino, amajusi, iyogathi, amantongomane, ubisi noma ubisi lwezitshalo. Ungakwazi ukuhlanganisa izithako ngokusho ukunambitheka kwakho.

Indlela yokwenza i-Smoothie

Ama-smoothies enziwe ekhaya noma athengwe esitolo enziwa ngokuhlanganisa izithako ezahlukene. Izithako ezisetshenziswa kakhulu eziphuzweni ze-smoothie yilezi:

• Izithelo: I-Strawberry, ubhanana, i-apula, ipentshisi, umango kanye nophayinaphu

• Imifino: Iklabishi, isipinashi, i-arugula, wheatgrass, i-micro greenery, ukwatapheya, ukhukhamba, ubhitroot, ukholifulawa kanye nesanqante

• Amantongomane nembewu: Ibhotela le-almond, ibhotela lamantongomane, uwoyela we-walnut, uwoyela we-sunflower, imbewu ye-chia, imbewu ye-hemp, nezinhlamvu ze-flax

• Amakhambi nezinongo: I-ginger, i-turmeric, isinamoni, i-cocoa powder, i-parsley ne-basil

• Izithako ze-Herbal: Spirulina, impova yezinyosi, impushana ye-matcha, i-protein powder, kanye nezithako zevithamini eziyimpuphu noma amaminerali

• Uketshezi: Amanzi, ijusi, ijusi yemifino, ubisi, ubisi lwemifino, itiye elineqhwa nekhofi elibandayo

• Ama-sweeteners: usiraphu we-maple, ushukela, uju, amadethi e-pitted, i-juice concentrates, i-stevia, u-ayisikhilimu kanye ne-sherbet

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

Izinhlobo ze-Smoothie

Iziphuzo eziningi ze-smoothie ziwela kwesinye salezi zigaba:

• Izithelo ze-smoothie: Njengoba igama liphakamisa, lolu hlobo lwe-smoothie ngokuvamile lwenziwa ngesithelo esisodwa noma ngaphezulu esixutshwe nejusi, amanzi, ubisi noma u-ayisikhilimu.

• I-smoothie eluhlaza: i-smoothie eluhlaza, imifino eluhlaza Yenziwa ngokuhlanganisa izithelo namanzi, ijusi noma ubisi. Nakuba ngokuvamile kwenziwa ngemifino, izithelo zingabuye zengezwe ukuze zibe mnandi.

• I-protein smoothie: Yenziwa ngezithelo noma ngemifino kanye nomthombo wamaprotheni njengamanzi, iyogathi, i-cottage shizi, noma i-protein powder.

Izinzuzo Smoothie

• Iwumthombo wama-antioxidants.
• Yandisa ukusetshenziswa kwezithelo nemifino.
• Inikeza ukudla kwansuku zonke kwe-fiber.
• Kuyasiza ukunciphisa umzimba.
• Inikeza ukuqina.
• Ihlangabezana nezidingo zoketshezi.
• Isiza ukugaya.
• Iqinisa amasosha omzimba.
• Ithuthukisa isikhumba.
• Iqinisekisa ukususwa kobuthi.
• Ithuthukisa impilo yamathambo.
• Igcina ushukela ungaphansi kolawulo.
• Ibhalansisa ukusebenza kwama-hormone.

I-Smoothie Harms

Umehluko phakathi kwe-smoothie enempilo nengenampilo yikhwalithi yezithako ezisetshenzisiwe. Ama-smoothies avela esitolo segrosa aqukethe ushukela omningi. Lapho uthenga ama-smoothies asevele enziwe, funda okuqukethwe kulebula. Khetha lezo ezilungiselelwe izithako zemvelo, eziqukethe izithelo nemifino, kanye noshukela ophansi.

Amaresiphi we-Smoothie Slimming

Uma usebenzisa izithako ezinamakhalori aphansi kanye namaprotheni amaningi kanye ne-fiber, isiphuzo esibushelelezi singathatha indawo yokudla futhi sikugcine ugcwele kuze kube sekudleni okulandelayo. Izithelo nemifino yemvelo, ibhotela lamantongomane, iyogathi enamafutha aphansi noma engenashukela yizithako ezinhle kakhulu zokwehlisa isisindo. Manje ake sibheke izindlela zokupheka ze-slimming smoothie ezilungiselelwe izithako ezinekhalori ephansi.

i-smoothie eluhlaza

• Hlanganisa ubhanana ongu-1, izinkomishi ezi-2 zeklabishi, isipuni esingu-1 se-spirulina, izipuni ezi-2 zembewu ye-chia kanye nengilazi engu-1 nengxenye yobisi lwe-alimondi ku-blender uze uthole ukuvumelana okubushelelezi. 
• Ungakwazi ukwengeza ice uma ufuna kubanda. 

I-Vitamin C smoothie

• Hlanganisa isigamu sekhabe, amawolintshi angu-2, utamatisi ongu-1, i-strawberry engu-1 ku-blender enama-ice cubes kuwo.
• Khonza engilazini enkulu.

I-peach smoothie

• Xuba inkomishi engu-1 yamapentshisi nenkomishi engu-1 yobisi lwe-skim umzuzu owodwa. 
• Faka amafutha e-flaxseed engilazini bese uxuba.

I-yogurt ye-banana smoothie

• Hlanganisa ubhanana ongu-1 nohhafu wengilazi yeyogathi kuze kube bushelelezi. Ngemva kokwengeza iqhwa, hlanganisa eminye imizuzwana engu-30.
• Khonza engilazini.

I-Smoothie ye-Strawberry Banana

• Hlanganisa ubhanana odayisi o-1, ½ inkomishi yama-strawberry, ¼ inkomishi yejusi yewolintshi kanye no-½ inkomishi yeyogathi enamafutha aphansi ku-blender kuze kube bushelelezi.
• Khonza engilazini.

okusajingijolo smoothie

• Hlanganisa uhhafu wenkomishi yeyogathi nje, inkomishi yesine yobisi oluphelele, uhhafu wenkomishi yama-raspberries kanye nohhafu wenkomishi yama-strawberries kuze kube bushelelezi.
• Ungakwazi ngokuzikhethela ukwengeza iqhwa ngemva kokuthela engilazini.

I-Apple smoothie

• Chop 2 apula kanye 1 umkhiwane omisiwe.
• Yifake ku-blender bese ufaka ijusi ye-quarter lemon bese uyixuba.
• Khonza engilazini.

I-smoothie ye-orange lemon

• Ngemva kokucwecwa amawolintshi angu-2, waqobe futhi uwafake ku-blender.
• Faka izipuni ezi-2 zejusi kalamula kanye nesipuni esingu-1 se-flaxseed uhlanganise kahle.
• Khonza engilazini.

I-celery pear smoothie

• Thatha inkomishi engu-1 yesilimo esidliwayo esinamagatsha anamanzi kanye ne-pear ku-blender uhlanganise.
• Faka isipuni esingu-1 se-apula cider uviniga bese uxuba futhi.
• Khonza engilazini.

I-smoothie ye-carrot ikhabe

• Hlanganisa isigamu sengilazi yezaqathi kanye nengilazi yekhabe.
• Thatha i-smoothie engilazini.
• Engeza ingxenye yethisipuni ye-cumin.
• Hlanganisa kahle ngaphambi kokuphuza.

I-cocoa Banana Smoothie

• Hlanganisa izipuni ezi-2 zebhotela le-peanut, izipuni ezimbili ze-cocoa powder nama-2 amagremu e-yogurt ku-blender. 
• Sika ubhanana, wengeze kwezinye izithako bese uxuba futhi. Fafaza impushana yesinamoni kuyo. 

I-smoothie yamagilebhisi katamatisi

• Chop 2 utamatisi ophakathi futhi uwafake ku-blender. Faka ingxenye yengilazi yamagilebhisi aluhlaza uhlanganise.
• Thatha i-smoothie engilazini bese wengeza isipuni sejusi kalamula.

Ikhukhamba iplamu smoothie

• Hlanganisa izinkomishi ezi-2 zekhukhamba nengxenye yenkomishi ye-plums ku-blender.
• Thatha i-smoothie engilazini. Faka isipuni esingu-1 se-cumin ne-1 isipuni sejusi kalamula.
• Hlanganisa kahle ngaphambi kokuphuza.

Apple ulethisi smoothie

• Thatha izinkomishi ezi-2 ze-apula eliluhlaza kanye nenkomishi engu-1 ye-ulethisi yeqhwa ku-blender uhlanganise.
• Faka uhhafu wengilazi yamanzi abandayo.
• Govuza futhi uthele engilazini.
• Faka 2 wezipuni uju uhlanganise.

I-avocado banana smoothie

• Sika ukwatapheya phakathi bese ususa umongo. Thatha i-pulp ngesipuni.
• Gweba ubhanana bese uhlanganisa kuze kube yilapho uthola ukuvumelana okubushelelezi.
• Yithathe engilazini bese wengeza izipuni ezi-2 ze-flaxseed.

I-Smoothie yamagilebhisi we-Strawberry

• Hlanganisa uhhafu wenkomishi yama-strawberry, inkomishi engu-1 yamagilebhisi amnyama kanye nempande yejinja encane ku-blender.
• Thatha i-smoothie engilazini bese wengeza isipuni esingu-1 se-cumin.
• Xuba kahle uphuze.

Isipinashi Banana Peach Smoothie

• Xuba amaqabunga esipinashi ayisi-6, ubhanana owodwa, ipentshisi elilodwa nengilazi yobisi lwe-alimondi. 
• Khonza ngemva kokuthola isiphuzo esibushelelezi. 

I-beet black grape smoothie

• Hlanganisa isigamu sengilazi ye-beetroot eqoshiwe, ingilazi engu-1 yamagilebhisi amnyama kanye nesandla esingu-1 samaqabunga e-mint ku-blender.
• Yithathe engilazini uyiphuze ngokufaka izipuni ezimbili zikalamula.

Ukwatapheya we-apula smoothie

• Core bese uqoba i-apula. Ngemuva kokukhipha imbewu ye-avocado, thatha i-pulp nge-spoon.
• Thatha izipuni ezimbili ze-mint nejusi ye-lemon engu-2 ku-blender futhi uhlanganise kuze kube yingxube ebushelelezi.
• Khonza engilazini.

I-Pomegranate tangerine smoothie

• Phonsa isigamu sengilazi yegromegranate, ingilazi engu-1 ye-tangerine kanye nempande encane ye-ginger eqoshiwe ku-blender bese uhlanganisa.
• Khonza engilazini.

Isipinashi i-smoothie yewolintshi

• Xuba amaqabunga esipinashi angu-7, ijusi yamawolintshi angu-3, ​​amakiwi amabili kanye nengilazi eyodwa yamanzi uze uthole isiphuzo esibushelelezi.
• Khonza engilazini.

Isipinashi apple smoothie

• Hlanganisa amaqabunga esipinashi angu-7, i-apula eli-1 eliluhlaza, amaqabunga eklabishi ama-2, ijusi yesigamu sikalamula kanye nengilazi eyodwa yamanzi ku-blender kuze kube yilapho uthola isiphuzo esibushelelezi.
• Ungawudla ukudla kwasekuseni esikhundleni sokudla.

i-smoothie eluhlaza

• Hlanganisa amaqabunga esipinashi angu-4, ubhanana abangu-2, izaqathi ezi-2, iyogathi engenalutho engu-½ inkomishi kanye noju kuze kube bushelelezi.
• Khonza ngeqhwa.

I-smoothie ye-avocado iyogathi

• Susa umongo we-avocado bese ukhipha u-pulp ngesipuni.
• Faka ingilazi engu-1 yobisi, ingilazi engu-1 yeyogathi neqhwa bese uxuba imizuzu emi-2.
• Thela ingxube engilazini.
• Ekugcineni, engeza ama-alimondi angu-5 nezipuni ezi-2 zoju bese uphaka.

I-smoothie yesipinashi ye-Lime

• Hlanganisa i-zest yama-lime ama-2, ijusi yama-lime angu-4, izinkomishi ezimbili zamaqabunga esipinashi, iqhwa kanye nesipuni esisodwa samafutha kabhekilanga kuze kube yilapho kushubile. 
• Khonza engilazini.

Izithenjwa: 1, 2, 3, 4