I-smoothies e-Green iyinhlanganisela enempilo ekudleni kwakho, kungakhathaliseki ukuthi impilo yakho-noma engenampilo-kakade idla. Le iresiphi elula elula ye-smoothie yenziwa nge-mango, ijusi le-orange, ubhanana nesipinashi futhi ifaniswe uju. Uma ukhetha ukungasebenzisi uju, i- agave i-nectar yenza indawo engcono esikhundleni sokuyihlekisa kancane, kepha ungathola nokuthi awudingi into yokwenza kube mnandi.
Okuzokwenza
- 2 ubhanana
- 1 imango enkulu (cishe eyodwa indebe uma usebenzisa cubes amaqanda frozen)
- 1 1/2 izinkomishi ijusi orange
- 1 isipinashi esikhulu esincane
- 1 ophanayo isipuni uju
- 3 kuya ku-4 ama-cubes e-ice
Indlela Yokwenza
- Beka zonke izithako ku-blender ne-whirl kuze kube bushelelezi.
- Engeza kancane amanzi amaningi ukuze uthole ukuvumelana kwakho okufisa.
Jabulela i-smoothie yakho entsha eluhlaza kwasekuseni noma isinkwa esiphundu, esinempilo.
* Amanothi ka Cook
- Uma ukhetha ukungasebenzisi uju, i-agave i-nectar yenza indawo engcono kakhulu ukuyiphucula kancane, kodwa ungathola nokuthi awudingi into yokwenza kube mnandi, njengoba lokhu ku-smoothie kungokwemvelo kuhle, ukuqala . I-Mangoes ingenye yezithelo ezithandekayo, kanti imango eyodwa iqukethe ama-gramu angama-46 we-ushukela ovela ngokwemvelo. Ngenkathi lokho kungase kubonakale njengama-sugar ushukela, okwenzeka ngokweqile ushukela esithelweni akuvame ukukhathazeka kakhulu. Ama-Mangoes agcwele amavithamini, amaminerali, kanye ne-fibre, ngakho-ke angumthombo onempilo ushukela. Yengeze ushukela, etholakala ekudleni okunjenge-candy, izimpahla eziphekwe kanye nokucubungulwa, ukudla okuyishukela okungenayo okunomsoco kodwa okulayishwa ngamakhalori angenalutho.
- Ukwengeza imifino, njenge sipinashi noma i-kale, kuyindlela enhle yokuthuthukisa umsoco we-smoothie yakho. Futhi awukwazi ngisho ukunambitha ngobumnandi besithelo, okwenza kube yinto enhle kakhulu kulabo abathandayo.
- Uma kunokwenzeka, khetha i-organic ukuze ugweme ukuba nezibulala-zinambuzane namakhemikhali aphephe ezandleni zakho ze-smoothie.
- Ukuze uthole i-fibre encane, engeza imbewu ye-chia noma imbewu ye-flax. Ukuze amaprotheni azame spirulina, chlorella, amantongomane, noma imbewu, njengama-alimondi, ama-walnuts noma amantongomane aseBrazil. I-fibre namaprotheni kuzokugcina ugcwele isikhathi eside, okulungile uma une-smoothie eluhlaza yekusasa.
Imithombo:
Ngabe ushukela obunjani eM Mango? Ibuyiswe ngomhla ka-5 Disemba, 2016, kusukela ku-SFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013, ngo-Ephreli 12). Ingabe i-Smoothie yakho eluhlaza kusemthethweni futhi inempilo? Ibuyiselwe ku-Disemba 5, 2016, evela ku-MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Uhlu lokudla - AmaMangos, aluhlaza. Ibuyiselwe ngomhla ka-5 Disemba, 2016, evela eMnyangweni wezoLimo lwezoLimo lwezoLimo lwezoLimo eMelika, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09176
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 845 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 76 mg |
| I-sodium | 260 mg |
| Ama-carbohydrate | 160 g |
| I-Fiber Dietary | 17 g |
| Amaphrotheni | 40 g |