Zipatso zimadziwika kuti ndi zina mwazipatso zamphamvu kwambiri mu ufumu wa zomera. Iwo ali olemera mu matenda olimbana ndi antioxidants, iwo ali ndi thanzi labwino, ndipo iwo amawoneka ngati zakudya zofunika mu mankhwala oletsa kukalamba. Pamwamba pa izo, iwo ndi zokoma.
Mtunduwu wosasuka, wosakaniza mkaka wa mchere wa smoothie wophika mkaka umapangitsa kadzutsa kakang'ono nyengo yozizira, kapena nthawi yodzitcha m'mawa pakatikati kapena pakati pa masana.
Chimene Mufuna
- 1 chikho cha kokonati madzi (unsweetened, organic)
- 1 1/2 makapu zipatso (zosakaniza, organic)
- 1 nthochi (yotsekedwa, kudula mu chunks)
- Zosankha: 1 supuni ya puloteni ya ufa
- Mwachidziwitso: mazira 4 a ayisi
Momwe Mungapangire Izo
- Sakanizani zowonjezera zonse mu blender pa liwiro mpaka mpaka yosalala.
- Kutumikira mwamsanga.
Malangizo, Kusiyanasiyana ndi Zina Zina
- Mukhoza kugwiritsa ntchito strawberries , raspberries, mabulosi akuda, blueberries kapena wina aliyense wokondedwa mu Chinsinsi.
- Gwiritsani ntchito zipatso zopangidwa ndi organic - kapena, osakaniza, kugula zipatso zakutchire zomwe sizinawonongeke ndi mankhwala ophera tizilombo. Zipatsozi zimakhala zovuta kwambiri kuzidya mankhwala ophera tizilombo.
- Ngati simungapeze zipatso zamtundu watsopano, ndibwino kugwiritsa ntchito mazira. Kusungunuka sikulepheretsa zakudya zawo. Kapena bwino, yambani zipatso zamtundu watsopano mukakhala mu nyengo, kenaka muzisindikize mu matumba osungunuka omwe amatha kusungunuka ndi kuwasungira miyezi yozizira. Simudzakhala popanda zomwe mukufunikira kupanga smoothie yangwiro.
- Antioxidants amateteza thupi kuti lisagwiritsidwe ntchito mopanda malire, ma molekyulu oopsa omwe angayambitse khansa, matenda a atherosclerosis ndi zina, komanso kukalamba msanga. Mankhwala osakanizidwa amatha kuyamba kuchokera ku zowonongeka, ndipo amatha kuchitika pamene thupi lanu lathyola shuga la mphamvu. Angathenso chifukwa cha kumwa mankhwala ena.
- Njirayi ndi yopanda mkaka, koma mukhoza kuwonjezera yogurt kapena kukaka mkaka popanda kuwononga mankhwala a smoothie ngati simutsata chakudya cha mkaka. Mukhozanso kugwiritsa ntchito mkaka wa mtedza.
- Uchi wawung'ono ndiwowonjezera bwino, monga madzi a makangaza a zosakoma. Kuwonjezera madzi kwa blender kumatulutsa pang'ono zipatso, koma kudzawathandiza kuti azisuntha momasuka mu blender. Onjezerani zakumwa pang'onopang'ono kuti muthe kuwunika smoothie kuti mukhale osasinthasintha. Dzira lidzathanso kuchepetsa smoothie pang'ono.
- Nkhumba zimapereka mlingo wochuluka wa potaziyamu, ndipo madzi a kokonati amapereka ma electrolytes ambiri ndi glycogen, zomwe zimapangitsa izi kumwera bwino kuti zikhale zogwiritsidwa ntchito musanamalize kapena kumaliza ntchito.
- Mukhoza kugwiritsa ntchito smoothie monga chakudya m'malo mwabwino, kuyeretsa nyengo kapena protocolification protocol . Amapereka mphamvu zochuluka ngati madzi ndi timadziti sizingakupangitseni chinyengo, ndipo zidzakuthandizani kuthetsa zilakolako ngati mutapeza ma munchies.