Green smoothies ndi zakudya zowonjezera pa zakudya zanu, ziribe kanthu kaya mwathanzi-kapena mwakuthupi-mumadya kale. Chomera chobiriwira chobiriwira cha smoothie chimapangidwa ndi mango, madzi a lalanje, nthochi ndi sipinachi komanso okometsedwa ndi uchi. Ngati simukufuna kugwiritsa ntchito uchi, timadzi timene timapatsa malo abwino kuti tipeze pang'ono, koma mungapezenso kuti simukusowa kanthu kuti mukhale okoma.
Chimene Mufuna
- 2 nthochi
- Mango yaikulu 1 (pafupifupi chikho chimodzi ngati amagwiritsa ntchito cubes za mazira)
- 1 1/2 makapu madzi a lalanje
- 1 sipinachi yaikulu
- 1 wowonjezera supuni uchi
- 3 mpaka 4 mazira a madzi
Momwe Mungapangire Izo
- Ikani zokhazokha zonse mu blender ndi whirl mpaka yosalala.
- Onjezerani pang'ono pang'ono madzi kuti mukhale osagwirizana.
Sangalalani ndi smoothie wanu watsopano ku kadzutsa kapena chakudya chokoma, chopatsa thanzi labwino.
* Cook's Notes:
- Ngati simukufuna kugwiritsa ntchito uchi, timadzi timene timapanga malo abwino kuti tipeze pang'ono, koma mungapezenso kuti simukusowa kanthu kuti mukhale okoma, monga smoothie ili yabwino kwambiri, kuyamba ndi . Manyowa ndi imodzi mwa zipatso zokoma, ndipo mango imodzi ili ndi magalamu 46 a shuga. Ngakhale kuti izi zingawoneke ngati matani a shuga, shuga yochokera ku chipatso nthawi zambiri sichida nkhawa kwambiri. Manyowa amadzaza ndi mavitamini, minerals, ndi fiber, choncho amakhala ndi shuga wathanzi. Zaphatikizidwa ndi shuga, zopezeka mu zakudya monga maswiti, katundu wophika ndi kusinthidwa, zopsereza zopatsa shuga zomwe ziribe phindu lenileni labwino koma zimanyamula ndi zoperewera zopanda kanthu.
- Kuwonjezera masamba, monga sipinachi kapena kale, ndi njira yabwino yowonjezeramo zakudya za smoothie. Ndipo simungakhoze ngakhale kulawa izo ndi kukoma kwa chipatso, kupanga izo kukhala njira yabwino kwa odyera odya.
- Ngati n'kotheka, sankhani mankhwala kuti musamakhale ndi tizilombo toyambitsa matenda komanso mankhwala omwe mumatuluka mu smoothie yanu.
- Pachilombo pang'ono, yikani mbewu za chia kapena mbewu ya fulakesi. Puloteni yesani spirulina, chlorella, mtedza, kapena mbewu, monga amondi, walnuts kapena mtedza wa Brazil. Zida zamapiritsi ndi mapuloteni zidzakutetezani kwambiri, zomwe ziri bwino ngati muli ndi green smoothie kwa kadzutsa.
Zotsatira:
Ndi shuga wambiri bwanji mu Mango? Idasinthidwa pa December 5, 2016, kuchokera ku SFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013, April 12). Kodi wanu Smoothie wobiriwira amakhala wathanzi komanso wathanzi? Idasinthidwa pa December 5, 2016, kuchokera ku MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Mndandanda wa Zakudya - Mangos, raw. Idakonzedwanso pa December 5, 2016, kuchokera ku Dipatimenti ya Zofufuza zaulimi ku United States, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09176
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 845 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 76 mg |
| Sodium | 260 mg |
| Zakudya | 160 g |
| Matenda a Zakudya | 17 g |
| Mapuloteni | 40 g |