Onjezerani izi zowonjezera ku smoothies

Onjezerani izi zowonjezera ku smoothies

Si chinsinsi kuti kuphatikiza CHIKWANGWANI m'zakudya n'kofunikira kuti chimbudzi chikhale bwino, koma anthu ambiri sapeza zofunika za tsiku ndi tsiku za ulusi, zomwe zimakhala pakati pa 21 ndi 38 magalamu, kutengera zaka ndi jenda.

Malinga ndi Mind Your Body Green, kupeza ulusi wokwanira (wosungunuka komanso wosasungunuka) m'zakudya kumapangitsa kuti ukhale wokhuta kwa nthawi yayitali ndipo umathandizira mwachindunji kugaya chakudya komanso kuthandizira kukhala ndi thanzi labwino m'matumbo, kuphatikiza pakukhalabe ndi shuga m'magazi.

Akatswiri amalangiza kuti fiber iyenera kuwonjezeredwa ku smoothie, yomwe imakhala yolemera kale mu gulu la zipatso ndi ndiwo zamasamba, posakaniza zakudya zina zofunika, zomwe zimathandiza kuti chimbudzi chikhale bwino komanso chimapatsa thupi mphamvu tsiku lonse, motere:

1. Utsi

Julie Stefansky, mneneri wa American Academy of Nutritional Sciences, akuti pali mitundu ingapo ya fiber yomwe muyenera kuyika muzakudya zanu kuti mukhale ndi phindu losiyanasiyana, kuphatikiza "oats osaphika, omwe ali [gwero] lalikulu la beta. -glucan fiber, "omwe ndi Mtundu wa CHIKWANGWANI chomwe chimapindulitsa m'matumbo, mtima komanso chitetezo chamthupi.

Katswiri wazakudya Valerie Agyeman anawonjezera kuti kuwonjezera oats ku smoothie yanu "sikumangowonjezera ulusi, kumapangitsa kuti ikhale yabwino komanso imapangitsa kuti ikhale yochuluka."

2. Peyala

Stefansky akufotokoza kuti ngati wina akulakalaka smoothie yomwe ili yokoma komanso yodzaza ndi thanzi labwino, kutembenukira ku mapeyala monga gwero la fiber kungakhale chisankho chabwino kwambiri. Stefansky akuwonjezera kuti mapeyala ali "olemera mu fiber, komanso mafuta opindulitsa a monounsaturated," ndipo amalimbikitsa kuthamanga kwa magazi ndi thanzi la mtima, malinga ngati amadyedwa nthawi zonse.

3. Masamba ufa

Kuonjezera ufa wa masamba ku smoothies ndi imodzi mwa njira zosavuta zopezera zakudya zosiyanasiyana pamodzi ndi fiber, zomwe zingathandize kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda ndikuthandizira kuti chimbudzi chikhale bwino. Kusakaniza kwabwino kwa masamba ndi masamba a masamba, zitsamba ndi ma probiotics zitha kuwonjezeredwa kuti zikhale ndi phindu lowonjezera lothandizira kukhala ndi thanzi la shuga m'magazi ndikukweza zakudya zonse zachakumwa.

4. Mbeu za Chia

Mbeu za Chia ndizothandiza makamaka pakuwonjezera kuchuluka kwa ulusi mu smoothie osasintha kukoma konse. Katswiri wa zazakudya Kari Kirkland akufotokoza kuti kuwonjezera “supuni ziwiri za mbewu za chia zili ndi magalamu 8 a ulusi wosasungunuka,” ndiyeno munthu amamva kukhuta ndi kukhuta kwa nthawi yayitali, ndipo kuwonjezera mbewu za chia kungathandize kuchulukitsa kachulukidwe.

5. Sipinachi

Kukwapulidwa madzi obiriwira nthawi zambiri amakhala sipinachi, monga kumawonjezera voliyumu chakumwa kwambiri, popanda kukhudza kukoma. "Sipinachi ndi gwero la fiber lomwe limakhalanso ndi mavitamini a B ambiri ndi phytochemicals," adatero Stefansky. Ma micronutrients ena ofunikira komanso ma phytonutrients mu sipinachi amaphatikizanso beta-carotene (yomwe imadziwikanso kuti vitamini A), vitamini K1 ndi lutein-carotene, zomwe zimapangitsa kuti zikhale zoyenera kuphatikiza ndi zosakaniza zilizonse za smoothie.

6. Raspberry

Zipatso ndizowonjezera zotchuka ku ma smoothies chifukwa cha kukoma kwawo kokoma, koma koposa zonse, zimatha kupereka mphamvu yanthawi yomweyo ya fiber ndi antioxidants. "Zipatsozo zimachulukitsa ulusi wamtundu wa smoothie, komanso zimakhala ngati zotsekemera zachilengedwe," akutero Agyeman, ponena kuti kuwonjezera kapu imodzi yokha ya blueberries kapena sitiroberi kumawonjezera ulusi wa 4 magalamu.

7. Koka ufa

Ndipo nkhani yabwino kwa okonda chokoleti, Stefansky akuti kuwonjezera ufa wa koko ku smoothie kumapatsa kukoma kokoma komanso kumapangitsa kuti zakumwazo zikhale ndi thanzi labwino, kaya ndi "[gwero] la fiber kapena antioxidants."

Katswiri wazamisala wazakudya Drew Ramsey amalimbikitsanso chokoleti cham'mawa, chifukwa cha antioxidant yake, osanenapo kuti imathandizira kununkhira kwamtundu uliwonse wa smoothie womwe umapanga.