Yongeza ezi zithako kwi-smoothies

Yongeza ezi zithako kwi-smoothies

Akukho mfihlo ukuba kubandakanya ifayibha ekutyeni kubalulekile ekugayweni okunempilo, kodwa abantu abaninzi abafumani ngokwaneleyo kwimfuno yabo yemihla ngemihla yefiber, ephakathi kwe-21 kunye ne-38 grams, kuxhomekeke kwiminyaka kunye nesini.

Ngokutsho kweMind Your Body Green, ukufumana ifayibha eyaneleyo (zombini ezinyibilikayo nezinganyibilikiyo) ekutyeni kukugcina uziva uhluthi ixesha elide kwaye kunokunceda ngokuthe ngqo kwindlela yokwetyisa kunye nokuxhasa i-gut microbiome esempilweni, ukongeza ekugcineni amanqanaba eswekile yegazi esempilweni.

Iingcali zicebisa ukuba i-fiber kufuneka yongezwe kwi-smoothie, esele isisityebi kwiqela leziqhamo kunye nemifuno, ngokuxuba ezinye izondlo ezisisiseko, ezinceda ukuphucula ukugaya kunye nokubonelela umzimba ngamandla imini yonke, ngolu hlobo lulandelayo:

1. I-oats

UJulie Stefansky, isithethi seAmerican Academy of Nutritional Sciences, uthi kukho inani leentlobo ezahlukeneyo zefayibha onokuthi uzibandakanye ekutyeni kwakho ukuze ufumane izibonelelo ezininzi, kubandakanywa “ioats engaphekwanga, [engumthombo] omkhulu we-beta. -glucan fiber, "oludidi lwefiber enenzuzo kumathumbu, intliziyo kunye nempilo yomzimba.

Ugqirha wezokutya uValerie Agyeman wongeza ngelithi ukongeza ioats kwismoothie yakho “akongezi nje ifayibha, kuyenza ibe ngcono kwaye ityebe ngakumbi.”

2. Ivokhado

UStefansky ucacisa ukuba, ukuba umntu unqwenela ismoothie ekhrimu kwaye egcwele izibonelelo zempilo, ukuguqukela kwiiavokhado njengomthombo wefiber kunokuba lolona khetho lulungileyo. UStefansky wongezelela ukuba iiavokhado "zityebile kwifiber, kunye namafutha anenzuzo e-monounsaturated," kwaye zikhuthaza amanqanaba oxinzelelo lwegazi olunempilo kunye nempilo yenhliziyo, ukuba nje zityiwa rhoqo.

3. Umgubo wemifuno

Ukongeza i-powder yemifuno kwi-smoothies yenye yeendlela ezilula zokufumana izondlo ezahlukeneyo kunye ne-fiber, enokukhuthaza i-gut microbiome enempilo kwaye incede ukuphucula ukugaya. Umxube ocwangcisiweyo wemifuno enamagqabi kunye neengcambu, imifuno kunye ne-probiotics inokongezwa ukuba ibe nenzuzo eyongezelelweyo yokunceda ukugcina amanqanaba eswekile enempilo kunye nokunyusa ixabiso lezondlo ezipheleleyo zesiselo.

4. Imbewu yeChia

Imbewu yeChia iluncedo kakhulu ekwandiseni isixa sefiber kwismoothie ngaphandle kokutshintsha incasa kwaphela. Ingcali yezondlo uKari Kirkland ucacisa ukuba ukongeza “amacephe amabini embewu ye-chia aneegram ezisi-8 zefiber enganyibilikiyo,” emva koko umntu abe nemvakalelo yokuhlutha kunye nokuhlutha ixesha elide, kwaye ukongeza imbewu ye-chia kunokunceda ukwandisa ukuxinana.

5. Isipinatshi

Iijusi ezihlaza ezihlaza zihlala ziqukethe isipinashi, njengoko kwandisa umthamo wesiselo kakhulu, ngaphandle kokuchaphazela incasa. "Isipinatshi ngumthombo wefayibha ephezulu kakhulu kwiivithamini ze-B kunye neekhemikhali ze-phytochemicals," uStefansky uthi. Ezinye i-micronutrients eziphambili kunye ne-phytonutrients kwisipinashi nazo zibandakanya i-beta-carotene (eyaziwa nangokuthi i-vitamin A), i-vitamin K1 kunye ne-lutein-carotene, okwenza kube yinto efanelekileyo yokudibanisa kunye naziphi na izithako ze-smoothie.

6. Raspberry

Amajikijolo alongezo oludumileyo kwi-smoothies ngenxa yencasa yawo emnandi, kodwa okona kubaluleke kakhulu, anokubonelela ngokomelela ngoko nangoko kwifiber kunye ne-antioxidants. "Amajikijolo anyusa umxholo wefiber kwi-smoothie, kwaye asebenza njenge-sweetener yendalo," utshilo u-Agyeman, ephawula ukuba ukongeza ikomityi enye yeeblueberries okanye amaqunube kuya kwandisa umxholo wefiber nge-4 grams.

7. Umgubo wecocoa

Kwaye iindaba ezimnandi kubathandi betshokolethi, uStefansky uthi ukongeza i-cocoa powder kwi-smoothie inika incasa emnandi kwaye yongeza i-perk yesondlo sesiselo, nokuba "[umthombo] wefayibha okanye i-antioxidants."

Ugqirha wengqondo yezondlo uDrew Ramsey uphinde uncome itshokolethi ngesidlo sakusasa, ngenxa yeempawu zayo zokulwa ne-antioxidant, singasathethi ke ukuba iya kukhulisa incasa yayo nayiphi na ifomyula oyenzayo.