Smoothies yog ib txoj hauv kev zoo rau cov neeg caij tsheb kauj vab kom tau txais cov khoom noj kom raug, yog li peb tau sau npe cov kws tshaj lij los nrhiav seb yuav ua li cas pub koj lub tshuab
'Kuv noj nrog cawv. Qee lub sij hawm kuv txawm ntxiv rau hauv cov zaub mov, 'tus kws sau ntawv, tus neeg haus dej haus cawv thiab tus kws saib xyuas kev noj qab haus huv tag nrho ntawm WC Fields. Hauv qhov no yog ib qho teeb meem nrog kev ua noj: nws tuaj yeem tig tawm, txawm tias muaj kev xav zoo tshaj plaws, suav nrog cov khoom xyaw tsis zoo thiab tsis tsim nyog uas tej zaum tsis yog thawj zaug hauv koj daim ntawv teev npe. Nws kuj tseem tuaj yeem ua haujlwm kub, ua haujlwm ntev thiab ua haujlwm hnyav thaum koj lub sijhawm yuav zoo dua rau kev caij tsheb kauj vab. Tab sis muaj ib qho kev daws teeb meem, hauv daim ntawv ua kua, thiab nws tsis yog cawv. Nws yog smoothies.
Smoothies tsis yog qhov hloov pauv rau pluas noj - koj yuav tsum tau txais qee yam khoom hauv koj tsis tu ncua - tab sis cov khoom noj processor tau qhib tag nrho lub ntiaj teb ntawm kev noj zaub mov tshiab.
'Lawv yog txoj hauv kev yooj yim kom tau txais calories los ntawm qhov chaw zoo rau hauv lub cev,' hais tias tus kws paub txog kev noj qab haus huv Drew Price, tus sau phau ntawv DODO Diet. 'Kev noj haus ua kua yog cov lus teb zoo rau qhov teeb meem ntawm kev ua kom tau raws li qhov xav tau calorie.'
'Lawv kuj yog txoj hauv kev zoo kom tau txais cov khoom noj kom raug vim tias koj tuaj yeem ntxiv tsis yog txiv hmab txiv ntoo xwb tab sis zaub thiab lwm yam khoom xyaw noj qab haus huv,' hais tias tus kws tshaj lij kis las noj zaub mov thiab kws noj zaub mov Sarah Schenker. 'Cov neeg caij tsheb kauj vab - thiab tshwj xeeb tshaj yog cov neeg caij tsheb kauj vab - tuaj yeem ua rau muaj kab mob ntau dua vim tias kev cob qhia rov qab tuaj yeem ua rau lub cev tsis muaj zog. Lawv muaj kev xav tau ntau ntxiv ntawm cov vitamins thiab minerals kom noj qab nyob zoo thiab haum.'
Smoothies tseem tuaj yeem txuag koj nyiaj, vim tias lawv cov khoom xyaw tsis txwv los ntawm 'zoo tshaj ua ntej' hnub (hauv qhov laj thawj). 'Lawv yog txoj hauv kev zoo ntawm kev siv txiv hmab txiv ntoo, zaub thiab lwm yam khoom xyaw uas koj yuav tsis noj ua ntej lawv tawm mus,' Schenker hais. 'Banas uas dhau los me ntsis lawv qhov zoo tshaj plaws tsis zoo nkauj heev, tab sis qhov ntawd tsis muaj teeb meem thaum lawv sib xyaw. Smoothies pheej yig, portable thiab tsis nkim.'
Lawv muaj ntau yam dhau lawm, thiab koj tsis tuaj yeem muaj ntau dhau. 'Koj tuaj yeem siv lawv hauv peb txoj hauv kev tseem ceeb,' Tus Nqi hais tias: 'Kev cob qhia tom qab, kev cob qhia ua ntej (hauv ob teev) thiab kom tau txais cov khoom noj ntxiv ntawm cov pluas noj.'
'Lawv tuaj yeem ua rau muaj txiaj ntsig zoo rau lub neej noj qab haus huv, 'Schenker hais. 'Yog tias koj mob siab txog kev ua kis las, koj yuav tsum mob siab txog kev noj haus 80-90% ntawm lub sijhawm, tsis yog kev cob qhia ua ntej lossis tom qab kev cob qhia.'
Chuck it all in
Muaj ntau pua daim ntawv qhia online, tab sis Schenker qhia txog kev sim: 'Nws yog qhov kev sim thiab qhov yuam kev. Qee qhov chaw ntxiv cov khoom tsis zoo rau saj, tab sis qhov ntawd tsis tsim nyog lossis pom zoo yog tias koj tab tom kawm.'
'Kev cob qhia ua ntej thiab tom qab koj yuav lean ntawm cov carbohydrates rau roj thiab pab kom rov zoo, nrog me ntsis protein thiab fiber ntau, 'hais tias Nqe. Nruab nrab ntawm cov pluas noj thiab noj tshais koj xav tau ib pluag mov sib xyaw: carbs, protein, rog thiab fiber.'
'Low-fat Greek yogurt yog ib qho khoom siv zoo,' Schenker hais. 'Nws yog qhov zoo tshaj plaws ntawm cov protein - ob npaug ntawm cov qauv yogurt - thiab cov amino acids uas txhawb kev kho cov leeg. Cov kua txiv hmab txiv ntoo yog qhov zoo tagnrho. Txiv kab ntxwv kua txiv yog siab GI [tus qhab nia siab ntawm glycemic Performance index txhais tau tias nws tso tawm lub zog rau hauv cov hlab ntsha sai] thiab tuaj yeem siv rau lub zog tawm sai sai [hauv 30 feeb], tab sis kua txiv apple yog qis GI yog li siv tau rau qeeb- tso lub zog dhau peb mus rau plaub teev.'
'Kev cob qhia ua ntej thiab tom qab koj tuaj yeem muaj qee yam xws li kua txiv kab ntxwv, txiv tsawb thiab cov protein whey dawb, 'hais tias Nqe. 'Rau qhov co koj tuaj yeem siv cov txiv hmab txiv ntoo khov khov, almond butter thiab quark tag nrho hauv dej.'
Ntawm peb nplooj ntawv tom ntej peb tau xaiv cov zaub zoo tshaj plaws, txiv hmab txiv ntoo thiab cov khoom xyaw ntxiv los txhawb koj lub caij. Tib yam rau koj ua tam sim no yog tua koj lub khob thiab tau sim. Cia li nco ntsoov steer clear of the wine rack.
Nyob zoo ib tsoom phooj ywg sawv daws
Yog tias koj tsis tau txais zaub mov txaus nrog koj cov zaub mov tseem ceeb, smoothies yog ib txoj hauv kev zoo rau koj tus kheej nrog lawv cov khoom noj tseem ceeb - thiab koj tuaj yeem npog qhov tsw los ntawm kev sib xyaw nrog cov khoom qab zib. Peb cov kws tshaj lij xaiv rau qhov zoo tshaj plaws.
Ginger
'Nws tsis yog qab zib thiab nws tawg nrog kev zoo,' Schenker hais. Ginger yog qhov zoo rau kev tiv thaiv kab mob thiab kev noj qab haus huv, ua tsaug rau nws cov ntsiab lus siab ntawm 'gingerol', uas yog cov tshuaj tiv thaiv kab mob. Txawm zoo dua, txoj kev tshawb fawb ntawm University of Georgia pom tias noj Ginger txhua hnub txo kev tawm dag zog ua rau cov leeg mob los ntawm 25%.
Nyob zoo ib tsoom niam txiv kwv tij neej tsas sawv daws.
'Watercres noj qab nyob zoo,' Schenker hais. Gram rau gram nws muaj vitamin C ntau dua li txiv kab ntxwv, vitamin E ntau dua broccoli, calcium ntau dua li mis nyuj thiab ntau hlau ntau dua spinach. Nws kuj tseem muaj beta-carotene, uas koj lub cev hloov mus rau hauv Vitamin A.
Mint nplooj
Ntxiv rau qhov ntxiv me ntsis ntawm zing rau koj cov smoothies, 'mint yog ib qho stimulant uas tuaj yeem pab lub hlwb ua haujlwm,' hais tias Schenker. Nws kuj tseem txhawb nqa cov enzymes hauv lub plab zom mov yog qhov zoo rau kev pab tswj lub cev hnyav, uas yog qhov tseem ceeb rau kev cob qhia thiab kev sib tw ntawm koj qhov zoo tshaj plaws.
Carrots
'Ib qho khoom muaj txiaj ntsig zoo,' hais tias Schenker. 'Lawv muaj vitamin A nplua nuj thiab muaj carotenoids uas pab lub plawv noj qab haus huv.' Cov beta-carotene uas tig mus rau vitamin A kuj yog ib qho antioxidant uas pab ua kom lub cev lub hlwb noj qab haus huv.
Pumpkin
Lawv tsis yog rau Xus xwb. 'Pumpkins muaj vitamin A, vitamin C, fiber ntau thiab potassium,' hais tias Nqe. Ntxiv rau cov noob muaj phytosterols, cov tshuaj cog qoob loo uas tau pom tias txo qis LDL lossis 'phem' cholesterol, thiab tryptophan, amino acid uas tsim cov tshuaj serotonin zoo hauv lub hlwb.
'Nws muab tau yooj yim thiab tsis saj ntau,' hais tias Nqe. Ntsuab, nplooj zaub xws li spinach yog lwm qhov zoo ntawm vitamin K. spinach kuj muaj hlau, uas pab metabolise protein thiab plays lub luag hauj lwm nyob rau hauv tsim hemoglobin thiab cov qe ntshav liab, txawm hais tias nws tsis tau ua rau koj biceps magically pop tawm raws li muaj. yav tas los rumoured.
Cov txiv hmab txiv ntoo ntawm koj txoj haujlwm
Txiv tsawb yog lub zog ntawm lub zog, thiab txiv apples ua rau tus kws kho mob tam sim ntawd, tab sis ntawm no peb lub vaj huam sib luag pom zoo rau ntawm cov txiv hmab txiv ntoo uas tsis tshua pom kev noj qab haus huv uas koj yuav tsum ntxiv rau qhov sib tov.
Passion fruit
'Passion txiv hmab txiv ntoo yog qhov zoo ntawm magnesium, 'Schenker hais. Cov ntxhia no pab nrog lub zog tsim khoom, ua kom cov pob txha noj qab haus huv thiab pab ob qho tib si digestive thiab paj hlwb. Passion txiv hmab txiv ntoo kuj muaj vitamin C los txhawb lub cev tiv thaiv kab mob, thiab fiber, uas pab tshem tawm cov roj cholesterol tsis zoo thiab pab zom zaub mov.
fig
'figs tshiab muaj cov poov tshuaj ntau dua li txiv tsawb, 'Schenker hais. Potassium txo cov ntshav siab (txo cov kev pheej hmoo ntawm mob stroke thiab kab mob plawv) thiab pab koj lub hlwb, cov leeg thiab cov hlab ntsha ua haujlwm zoo.
Papaya
'Cov txiv hmab txiv ntoo sib sib zog nqus xws li papaya muaj beta-carotene, uas hloov mus rau hauv cov vitamin A los txhawb lub cev tiv thaiv kab mob thiab lub cev cov kua nplaum, 'Schenker hais. Mucus membranes kab kab noj hniav uas raug huab cua, xws li qhov ntswg, daim di ncauj, pob ntseg thiab lwm qhov chaw peb tsis xav tham. Vitamin A pab kom cov kab noj hniav moist thiab noj qab nyob zoo.
ntshav txiv kab ntxwv
'Cov txiv kab ntxwv ntshav feem ntau softer dua li "tus qauv" txiv kab ntxwv thiab muaj ntau cov tshuaj tua kab mob antioxidant, 'hais tias Nqe. Cov txiv hmab txiv ntoo liab pigmentation muaj cov tshuaj anthocyanins, cov khoom siv ntuj tsim nrog cov tshuaj tiv thaiv kab mob uas kuj zoo rau kev tiv thaiv kab mob thiab txo kev pheej hmoo ntawm kab mob plawv. Ntshav txiv kab ntxwv muaj ntau cov vitamins A thiab C los muab koj lub cev tiv thaiv kab mob ntau ntxiv, ntxiv rau B9 (folic acid) rau lub plawv mob.
Avocado
'zoo li figs lawv muaj ntau cov poov tshuaj ntau dua li txiv tsawb, 'Price hais tias, 'zoo li muaj vitamin K, uas pab tsim cov pob txha muaj zog thiab ua lub luag haujlwm tseem ceeb hauv kev mob plawv.' Vitamin K kuj tseem tsim nyog rau cov ntshav txhaws., uas txhais tau hais tias nws pab qhov txhab zoo yog tias koj tawm ntawm lub tsheb kauj vab.
Kiwi txiv hmab txiv ntoo
'Kiwi txiv hmab txiv ntoo yog ntse rau saj thiab sib tov zoo nrog zaub, 'Schenker hais. 'Lub pips tseem tuaj yeem muab koj cov smoothie me ntsis tom. Qhov tseem ceeb tshaj plaws nws muaj vitamin C.'
Muaj ntau lwm yam uas koj tuaj yeem khaws cia hauv koj lub txee chav ua noj lossis lub tub yees kom muab koj cov smoothies ntxiv rau kev noj zaub mov zoo.
Hmoob
'Cov chickpeas hauv hummus yog qhov zoo ntawm fiber ntau,' Schenker hais. Hummus tseem muaj cov roj txiv roj, uas muaj cov roj 'zoo' monounsaturated fatty acids (uas pab tswj cov roj cholesterol thiab tiv thaiv lub plawv), tab sis tsis muaj 'phem' cov roj saturated, uas txhaws cov hlab ntsha.
txiv laum huab xeeb
'Nws muaj protein ntau tab sis kuj muaj roj, yog li tsuas yog siv ib tablespoon xwb,' Schenker hais. Saib ntawm qhov zoo txawm hais tias: txawm hais tias txiv laum huab xeeb muaj roj saturated nws kuj muaj cov roj monounsaturated zoo. Nws yog nplua nuj nyob rau hauv poov tshuaj, tuaj yeem ua rau koj muaj zog ua tsaug rau nws cov ntsiab lus calorie, thiab nplua nuj nyob rau hauv vitamin E, uas txhawb nqa cov tawv nqaij noj qab haus huv thiab pab lub hlwb noj qab haus huv.
YPlain whey protein
'Qhov no mus nrog txiv hmab txiv ntoo lossis mis nyuj,' hais tias Nqe. Nws yog ib txoj hauv kev yooj yim tshaj plaws los siv cov khoom noj protein los pab cov leeg nqaij rov qab los tom qab caij tsheb lossis, yog tias koj ntxiv koj caij nrog kev ua haujlwm hauv gym, kev ua haujlwm hnyav. Protein pab kho cov kua muag me me hauv cov leeg nqaij uas yog qhov tshwm sim ntawm kev siv qhov hnyav - lawv rov qab muaj zog dua.
noob
'Sunflower lossis noob hnav tsis zoo, tab sis cov hmoov nplej hmoov ua, thiab cov noob muaj cov as-ham, 'Schenker hais. Hemp noob muaj cov amino acids, proteins, fatty acids tseem ceeb thiab phytonutrients, cov kab mob tiv thaiv cov nroj tsuag nrog cov txiaj ntsig zoo rau koj lub cev tiv thaiv kab mob, ntshav, cov ntaub so ntswg, hlwb, tawv nqaij thiab kab mob.
txiv maj phaub
'Los yog cov txiv maj phaub tshiab yog tias koj muaj sijhawm los tsoo nws qhib, 'Schenker hais. Txiv maj phaub mis nyuj muaj fiber ntau, vitamins thiab minerals xws li hlau, selenium, calcium thiab phosphorous. Selenium tiv thaiv cov hlwb los ntawm kev puas tsuaj, thaum calcium ntxiv dag zog rau cov pob txha thiab phosphorous muab koj lub zog ntau dua thiab pab tswj cov tshuaj hormones.
Cinnamon
'Cinnamon pab tswj cov ntshav qab zib, uas yog qhov tseem ceeb yog tias koj noj cov dej qab zib zog,' hais tias Nqe. Nws kuj muaj fiber ntau, hlau thiab manganese, uas pab pob txha noj qab haus huv, calcium nqus thiab tsim cov ntaub so ntswg.
Qhia nrawm rau calcium
Kev noj koj txoj kev yeej nrog kev noj zaub mov tsis tu ncua
