ari zvine utano hwakanaka vari kuwedzera mukurumbira pakati peavo vari kutsvaga kuvandudza kudya kwavo kwezuva nezuva nenzira iri nyore, inonaka, uye inoshanda. Pakati peakanyanya kusanganiswa musanganiswa wekukosha kwavo kwekudya uye kushamisa kunoshamisa ndiko kiwi uye chia mbeuMuchinyorwa ichi chese, iwe uchaona kuti izvi zviviri zvinongedzo, zvese pamwechete uye zvakaparadzana, zvinogona kushandura tsika yako yekudya, zvichikupa iwe echisikigo simba rekusimudzira uye kubatsira kusimbisa hutano hwako kubva paawa yekutanga yezuva.
Pamusoro pemabikirwo emhando yepamusoro, kusimuka kwegirinhi shakes uye smoothies kwatungamira nyanzvi dzakawanda dzekudya, mafani ekubika zvine hutano uye avo vanongoda kuzvitarisira, kuyedza nekusanganisa. kiwi with the chia, kare, yogati, mabheri, uye zvimwe zvinonaka. Pano, takaunganidza ruzivo rwese rwazvino uye matipi anoshanda ekuti uwane zvakanyanya kubva pane izvi zvinongedzo, sei uye rinhi zvekuzvishandisa, uye nzira dzese dzekugadzirisa chaunofarira chinwiwa.
Sei uchisarudza kiwi uye chia muzvinwiwa zvehutano hwako?
Iko kusanganisa kwe kiwi uye chia Haisi shumo yazvino, asi mhedzisiro yekubatanidza maviri echokwadi pfuma inovaka muviri. ari kiwi Iyo inomira kunze kune yayo yakakwirira yemukati mukati vhitamini C, ichipa zvakatowanda kupfuura erenji yakakurumbira, iyo inobatsira kusimbisa immune system, kuvandudza hutano hweganda uye kuwedzera kunyura kwesimbi. Mukuwedzera, iyo inobva Soluble faibha, inobatsira zvikuru pakugadzirisa mafambiro ematumbo uye kubatsira kudzora mazinga eropa recholesterol.
Kune rumwe rutivi, chia mbeu Ivo vakave sarudzo yakakosha mune ine hutano pantry. Vakapfuma mukati omega-3, fiber, mapuroteni emiti, uye antioxidants, zvichiita kuti zvive zvakanaka pakuchengetedza mwoyo une utano, kubatsira kugaya, uye kupa kunzwa kwekuguta kunogara kwenguva yakareba. Kugona kwavo kunwisa zvinwiwa uye kugadzira gel kunowedzera kuumbwa kune zvinwiwa uye kunobatsira kuti zvinovaka muviri zvigadzirwe zvishoma nezvishoma.
Pakazara, kuzunungusa kiwi uye chia Ibheji yakachengeteka kune avo vari kutsvaga zvinwiwa zvisingangonaka chete asiwo zvinoshanda, zvinopa simba rehupenyu hwezuva nezuva pasina kuzadza muviri neshuga yakawedzerwa kana zvigadzirwa zvakagadziriswa.
Zvokudya zvinobatsira zve kiwi
El kiwi Icho chimwe chemichero iyo isingangomiri kunze kweiyo acidic uye inozorodza kuravira, asiwo inozvirumbidza refu runyorwa rwe. zvinovaka muviri zvinobatsira:
- Vitamin C (ascorbic acid): Magiramu 150 ekushandisa kiwi anopa anenge 89 mg, kudarika kuvhara EFSA inokurudzirwa kudyiwa zuva nezuva kuvanhu vakuru.
- Antioxidants: Kiwis ine vhitamini E uye mamwe ma phenolic compounds anobatsira kudzivirira maseru kubva mukukuvadzwa kweoxidative, kunonoka kuchembera uye kukurudzira ganda rinotaridzika.
- Soluble fiber: Kuvapo kwayo kunobatsira kudzora mafambiro emukati, zvichibatsira zvese kudzivirira kuvimbiswa uye nekuvandudza hutano hwekugaya uye kuderedza cholesterol yeropa.
- Inobatsira kutorwa kwesimbi: Kudya kiwi nechikafu chine iron-yakapfuma kunonatsiridza kutorwa kweiyo mineral, iyo inonyanya kubatsira kune vanodya miriwo kana avo vari panjodzi yeanemia.
- Inowedzera immune system: Yakasiyana-siyana ma micronutrients mu kiwi inopa imwe dziviriro kune immune system, kubatsira kudzivirira kutonhora uye zvimwe zvirwere.
- Inoshanda pamwe chete mukugadzirwa kwematishu: Vitamin C yakakoshawo pakugadzirwa kwe collagen, iyo yakakosha kune ganda, tendon, ligaments, uye tsinga dzeropa.
Sezvineiwo, kunyangwe orenji ichiwanzo fungidzirwa kuva mambokadzi wevhitamini C. kiwi Inodarika orenji ine 59 mg ichienzaniswa ne50 mg pamagiramu zana, zvichiita kuti ive yakatonyanya kusimba mubatsiri wehutano.
Sei chia iri mubatsiri wakakodzera?
ari chia mbeu Ivo vanobva kuLatin America, kunyanya Mexico, uye vakakunda dzimba nemabhuku ekubika pasi rese. Pasi pehukuru hwavo hudiki, vanotakura chimiro chinoshamisa chekudya:
- Ivo havana gluten, iyo inoita kuti ive yakakodzera kune vanhu vane chirwere chechiliac kana kusashivirira.
- Vanopa calcium yakawanda kupfuura mukaka (kusvika kashanu zvakare), yakawanda antioxidants kupfuura blueberries, iron yakawanda kupfuura sipinachiuye yakawanda potassium kupfuura mabhanana.
- Mwanakomana akapfuma faibha (kaviri zvakapetwa oats) uye protein miriwo (kaviri miriwo yakawanda).
- Omega 3: Kubatsira kwayo kweakakosha mafuta acids kwakakosha kune hutano hwemoyo uye huropi basa.
- Satiety effect: Kana iine hydrated, chia inokura kakawanda saizi yayo, ichigadzira gel inobatsira kudzora havi uye inopa simba rinogara kwenguva refu.
- Ivo vanofarira iyo kudzora shuga yeropa, inobatsira kuderedza cholesterol uye inobatsira muhutano hwekudya.
Kunhuhwirira kwavo kwavakarerekera uye chimiro chakasiyana chinovaita kuti ive yakakwana kunenge chero kuzunungusa, smoothie, kana mbiya. Kubva pamabikirwo anotapira kusvika kutsva kana girinhi musanganiswa, chia inochinjika zvisina musono uye inowedzera mabhenefiti ehutano emusanganiswa.
Mabikirwo ezvinwiwa zvine hutano anobva pa kiwi uye chia
Nyika ye kuzununguka uye smoothies yakawana kuwedzera mumakore achangopfuura. Heano mamwe emhando dzakanyanya kubudirira musanganiswa uchishandisa kiwi uye chia sehwaro, pamwe chete nezvimwe zvine hutano zvinongedzo kune zvese zvinonaka.
Classic kiwi uye chia smoothie
- 2 yakaibva kiwis
- 2 zvipunu zvechia mbeu
- Mukaka (unogona kuva mukaka wemhou, mukaka weamondi, mukaka wesoya, kana oat mukaka)
- 1 teaspoon ye stevia kana uchi, maererano nezvinodiwa
Kugadzirira kuri nyore: svuura kiwis, uise mu blender nemukaka, mbeu dzechia, uye sweetener. Iwe unogona kushandisa mhodzi dzakaomeswa kana, kana iwe uchida mamwe gelatinous texture, zvinyure usiku hwose mumvura (zvikamu zvitatu zvemvura kune imwe chikamu chia). Sanganisa zvese kusvika zvatsetseka. Shumira chilled.
Antioxidant kiwi, blueberry, uye chia smoothie recipe
- 3 kiwi
- 100g yeblueberries yakaomeswa nechando
- 2 zvipunu zvechia mbeu
- 200 ml yeprotein-based yemiriwo chinwiwa (semuenzaniso zai chena-yakavakirwa seWovo Yepakutanga)
- 1 yogati kana inoenderana creamy fomati
- aizi kuravira
- 1 teaspoon yeuchi (kusarudza)
Isa zvese zvinongedzo mugirazi yeblender, sanganisa nesimba guru uye unakirwe chinwiwa chitsva, chakareruka nekunaka kwese. kiwi and the Zvibereko zvesangoBlueberries inopa mamwe antioxidants, nepo mapuroteni achiwedzera satiating mhedzisiro.
Kiwi, Kale, uye Chia Green Smoothie
- 2 mashizha makuru ekare
- 1-2 kiwis yakasvibiswa
- 1 tablespoon chia mbeu
- 1 bhanana rakaibva
- 200 ml yemukaka wearumondi (unogonawo kushandisa kokonati mvura)
- Ice
- Uchi (kusarudza)
La kare Ndiyo imwe yemiriwo ine huwandu hwepamusoro hwevhitamini A, C uye K, pamwe chete nefiber nemaminerari. Inopa hunyoro, ruvara rwegirini iyo, pamwe chete ne acidity ye kiwi uye chia, inogadzira chinwiwa chinovandudza, chinozadza, uye chinonaka. Ingo sanganisa zvese zvinoshandiswa kusvika zvinyoro.
Yogurt mukombe ne kiwi uye chia smoothie
- 1 kiwi
- 1 tablespoon yembeu dzechia
- Yoga yogati
Peel uye sanganisa kiwi kusvikira wawana smoothie-yakafanana nekugadzirwa, wedzera mbeu dzechia, uye rega musanganiswa ugare mufiriji (zvichida maminetsi makumi matatu kuti mbeu dzive mvura uye dzive). Shumira yogurt mugirazi uye udururire kiwi uye chia smoothie pamusoro. Iyo isarudzo yakanaka yekudya kwemangwanani kana snack yakareruka, kunyanya inobatsira mukuvandudza mafambiro uye kuita kuti unzwe wakaguta kwenguva yakareba.
Nutritional values: chega chega chinopa chii?
Imwe yemabhenefiti makuru ekugadzirira smoothies ne kiwi uye chia Iwe unogona kudzora zvakakwana kukosha kwekudya kwechinwiwa chako. Isu tichaongorora iyo inonyanya kukosha kukosha pasevhisi ye shake:
- Kiwi: 42 macalorie pachidimbu, akapfuma muvhitamini C (inenge 150% yezvinodiwa zvezuva nezuva), vhitamini E, folic acid uye fiber.
- Kale: 35 makorikori pamukombe; inopa mavhitaminzi A, C, K, calcium, uye yakawanda fiber, pamwe chete ne antioxidants uye maminera akakosha kune tsinga uye tsandanyama masisitimu.
- Chia mbeu: 58 makorikori papunipuni, ine huwandu hwakanyanya hweomega-3, soluble fiber, mapuroteni emiriwo, uye calcium.
- Plantain: Kunobva potassium, simba muchimiro chemacarbohydrates uye ane creamy texture.
- Blueberries: Yakawedzera antioxidants uye vhitamini C, yakaderera calorie yemukati.
- Yoghurt: Mapuroteni emhando uye probiotics, kiyi yekugaya chiyero.
Pakazara, yakajairwa smoothie ine kiwi, chia, bhanana, chirimwa-based mukaka, uye kare inotenderedza 180-220 makorikori pagirazi hombe, asi huwandu hwakakura kwazvo uye iwe unogona kugadzirisa huwandu uye kusanganisa zvinoenderana nezvaunoda kana nguva yezuva.
Kukosha kwevhitamini nemaminerari muzvinwiwa izvi
Pamusoro pekupa simba uye fiber, kiwi uye chia smoothies Vanomira kunze nekuda kwe density yavo mukati vitamini y zvakakosha zvicherwa:
- Mavhitaminzi A, C, E uye K, akakosha kune immune system, kuona, hutano hweganda uye coagulation.
- Zvicherwa zvakaita potasiamu (kiyi kune muscular system uye cellular hydration), calcio (nokuda kwemapfupa), magnesio y hierro (yakakosha kune metabolism uye simba rezuva nezuva).
- Antioxidants: Vanoderedza mahara radicals, kunonoka kuchembera kwemasero uye kubatsira kuchengetedza ganda rakatsetseka, repwere.
- Fibre: Zvose zvinonyungudika uye zvisinganyunguriki, zvakakosha pahutano hwekudya uye kutonga kweshuga yeropa.
Kusanganiswa kweizvi micronutrients Haisi kungowedzera kunaka, asi zvakare inoshandura girazi rega rega kuita cocktail yechokwadi yehutano, yakanakira avo vari kutsvaga kuwanazve simba, kusimbisa dziviriro yavo, kana kungovandudza chikafu chavo chezuva nezuva.
Mazano anoshanda ekugadzirira nekunakidzwa nezvinwiwa zvako zvine hutano
Gadzirira kiwi uye chia anozunungusa uye smoothies Pamba zviri nyore, asi pane mamwe manomano ekuita kuti mhedzisiro iwedzere kunakidza, ine hutano uye inonaka:
- Nguva dzose shandisa muchero mutsva uye wakaibva kuwana kunaka kwakanakisa uye kuita zvakanyanya zvezvinovaka muviri.
- Kana iwe uchida kukora, kunyorova, wedzera bhanana, mango, avocado, kana kuti unsweetened natural yoghurt.
- Mbeu dzeChia dzinogona kusanganiswa zvakananga, asi kana ukada kuwedzera gelatinous kuenderana, zvinyure mumvura kana chinwiwa chekunwa kwemaminetsi makumi matatu, kana kunyange husiku.
- Gadzirisa huwandu hwemvura (mukaka, mvura yekokonati, chinwiwa chechirimwa) zvichienderana nemagadzirirwo aunoda: kukora mundiro kana kutetepa pakunwa nesadza.
- Zvinosanganisira mazaya echando mumusanganiswa kuti uwane chimwe chinwiwa chinozorodza chakanakira muzhizha.
- Nokuda kweshanduro inotapira asi ine hutano zvakaenzana, shandisa uchi, stevia, kana mazuva, uye svetuka shuga yakacheneswa.
- Shongedza girazi rako nekiwi zvimedu, mhodzi shoma dzechia pamusoro, kana kunyange miriwo mitsva semint yekubata inonhuhwirira.
- Wedzera zvimwe zvakasiyana nekuwedzera kare, sipinashi, avocado, majiroji, kana kunyange ginger shoma shoma, zvichienderana nemigumisiro yauri kutsvaga (yakawanda antioxidant, satiating, kana spicy).
Kugadzikana kwe kiwi uye chia inokutendera kuti uchinje mabikirwo kune yako kuravira, mwaka, kana kungo dzivirira kufinhwa uye kunakidzwa nekunaka kutsva svondo rega rega.
Functional smoothies: inguvai yakakodzera?
El kiwi uye chia smoothie Iyo inosiyana-siyana zvekuti inokwanisa kuchinjika kune akawanda nguva dzezuva uye chaiwo zvinodiwa:
- Energy breakfast: Kuve nesmoothie ine michero, mbeu dzechia, uye yoga yoga inzira yakareruka yekutanga zuva nesimba, mavhitamini, uye fiber.
- Zvekudya zvine hutano: Pakati pekudya, kudya satiating smoothie kunobatsira kudzivirira kudya pane zvekudya zvakagadziriswa uye kunobatsira kuchengetedza chido chako.
- Kudzorera mushure mekushanda: Mushure mekurovedza muviri, kiwi, chia, uye bhanana smoothie inopa potassium, antioxidants, mapuroteni, uye kuwedzera hydration, zvichibatsira muviri kupora uye kuzadza chikafu.
- Se dessert yakareruka: Smoothie ine yoghurt uye michero yakakwana kugutsa zino rako rinotapira pasina kurodha muviri wako nemakoriori asina kufanira kana shuga. Iwe unogona kutoiomesa muforoma kuti ugadzire mapopsicles emazuva anopisa.
Zvakanakisa izvi mukaka ndeyekuti munhu wega wega anogona kugadzirisa resipi zvinoenderana nechinangwa chavo: kuwedzera mapuroteni, kuderedza shuga, kuwedzera mimwe miriwo kana kuwedzera antioxidant mhedzisiro.
Mhando uye musanganiswa kuti usambofinhwa
Kana iwe uri mumwe munhu anofarira kuvandudza kana kusagutsikana neresipi imwe chete, heano akawanda masanganiswa ekukurudzira iwe uye kuwana yako yaunofarira:
- Kiwi, chinanazi, chia uye mint smoothie: Wedzera zvishomanana pineapple chunks uye mint mashizha kune yekutanga resipi yekuzorodza, inopisa twist.
- Kiwi, michero tsvuku uye chia: Blueberries uye sitirobheri inopa mamwe antioxidants uye ruvara runoshamisa. Iwe unogona kushandisa michero iyi yakachena kana yakaoma.
- Kiwi uye oats: Kana iwe uchida imwe nzira yekuzadza, wedzera oatmeal uye mukaka muduku-wakagadzirwa nemukaka-wakakwana kwekudya chamangwanani.
- Kiwi uye avocado: Wedzera hafu yekotapeya kune creamy smoothie, yakapfuma mumafuta ane hutano uye inozadza zvakanyanya, yakanakira avo vanotevera kusimba kwekudya.
- Kiwi uye kocoa yakachena: Kubata kwecocoa poda inoshandura chinwiwa chako kuita antioxidant kunakidzwa ne chocolatey undertones.
- Kiwi uye ginger: Ginger nyowani inowedzera spicy uye digestive kubata, inobatsira zvakanyanya kune avo vanotsvaga anti-kuzvimba zvivakwa.
Mikana yacho haiperi, unongofanira kuyedza kusvika wawana musanganiswa unonyatsokunakira.
Kukosha kwekusarudza zvinhu zvitsva
Iko hakuna chakavanzika, iyo nyowani uye yepamusoro mhando zvigadzirwa zvako, iyo yakakura mabhenefiti uye kunakaSarudza kiwis yakaibva, mhodzi dzechia kubva kune anovimbwa, mashizha ekare asingaratidzi zviratidzo zvekusvava, uye shandisa mukaka wakagadzirwa nemuti usina shuga yakawedzerwa kana yogati yepanyama.
Uchenjeri hwakanaka kugeza zvese zvinogadzirwa nezvirimwa usati wazvishandisa, svuura muchero usati wasanganisa, uye kana iwe uchida kutora mukana wakakwana wesimba rechia, rega rinyure husiku mufiriji. Izvi zvichapa kuti iwedzere kunakidza kugadzirwa uye kuita kuti iwedzere kugaya.
Tembiricha uye tembiricha: iyo yekupedzisa kubata kune yakakwana smoothie
Chinhu chakakosha chinotariswa nevanhu vazhinji mu healthy smoothies ndiyo kuumbwaKana iwe uchida zvakakora, zvakakora smoothies, sarudza zvinhu zvakaita sebhanana, avocado, kana yogati. Kana ukada chinwiwa chakareruka, chiri nyore kunwa, shandisa mvura yakawanda (mvura, mvura yekokonati, kana mukaka wezvirimwa) uye zvikobvu zvishoma.
Kana iri tembiricha, iyo inotonhorera iyo smoothie, iyo inowedzera kunakidza kunwa uye kuwedzera kunzwa kwekuguta uye kuzorora. Chengetedza chibereko mufiriji kana kuwedzera ice cubes kune blender kuti ushumire chilled. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge rwuri chikafu chezhizha, mashoma maminetsi mufiriji anogona kushandura iyo smoothie kuita inotonyanya kuzorodza chiitiko.
Mharidzo uye kuravira: zvidiki zvidiki zvinoita mutsauko
Nzira yaunopa nayo chinwiwa chako inogona kukanganisa chiitiko chese. Shumira yako kiwi uye chia smoothies Mumagirazi akareba, akajeka kana zvirongo zvegirazi, shongedza nemhodzi dzechia pamusoro, kiwi slices, kana imwe michero tsvuku kuwedzera ruvara uye kusiyana.
Kana iwe uchida kunakidzwa nazvo paunenge uchienda, shandisa thermos kana mudziyo usina mhepo kuchengetedza tembiricha uye magadzirirwo. Gara uchiyeuka kumutsa usati wanwa kana chinwiwa chakagara, sezvo chia chinowanzogara pasi pegirazi, ichichipa iyo yakatonyanya yechokwadi uye inogutsa magadzirirwo.
Mibvunzo Inowanzo Kubvunzwa Nezve Kiwi uye Chia Smoothie
Ndepapi pazvakanakira kuitora? Iwe unogona kuipedza chero nguva yezuva zvichienderana nezvaunoda: mangwanani-ngwanani, pakati-mangwanani, snack, kana kunyangwe seyekudzoreredza-wekuita basa.
Uri kukora here? Iyo kiwi uye chia smoothie ine macalorie mashoma (anenge 200 kcal pagirazi hombe, zvichienderana nekuwedzera zvinongedzo), saka inokwana zvakakwana mukudya kwakaringana uye yakanakira avo vari kutsvaga kuderedza uremu nekuda kwekugutsa kwayo.
Vana vanogona kuitora here? Hongu, chero bedzi pasina kudya kwekudya uye huwandu hwechia nezvimwe zvinoshandiswa zvinogadziriswa kuzera remwana. Iyo yakanakisa imwe nzira kune shuga-yakaremerwa majusi ekutengesa uye smoothies.
Yakakodzera vegans uye celiacs? Kana ukasarudza zvinwiwa zvinomera-zvinwiwa uye yogurts yemiti, uye iwe unova nechokwadi chokuti mbeu dzechia hadzina kusvibiswa, smoothie inokodzera zvose zvingasarudzwa.
Ndingaigadzirira sei kuti iende? Iwe unogona kuomesa muchero uye kucheka zvigadzirwa mumapakeji madiki kuitira kuti mangwanani iwe unongowedzera mvura uye kusanganisa. Iwe unogona zvakare kugadzira iyo smoothie husiku hwapfuura uye kuichengeta mufiriji kwemaawa akati wandei.
Sainzi kuseri kwemabhenefiti: Sei musanganiswa uyu uchishanda?
The kubudirira shure kiwi uye chia smoothie iri muchikamu chayo chekudya kunowirirana. Kiwi inopa huwandu hwakawanda hwe vhitamini C, antioxidants, uye soluble fiber, iyo inoshanda seyakasimba immune system inodzivirira uye intestinal transit regulators. Chia, kune chikamu chayo, haingowedzeri fiber uye omega-3s chete, asi gel-yakafanana nekugadzirwa kwayo inobvumira kusunungurwa zvishoma nezvishoma kweshuga uye simba, kudzivirira glucose spikes uye inodonha zuva rose. Pamusoro pezvo, mapuroteni ayo emiriwo uye zvicherwa zvemukati zvinobatsira kuchengetedza metabolism inoshanda, mapfupa akasimba, uye moyo une hutano.
Iyi synergy pakati pezviviri izvi zvinotsanangura chikonzero nei vazhinji vezvekudya zvinovaka muviri, pamwe nevanhu vari kutsvaga kuvandudza hutano hwavo, vanokurudzira kuisa chinwiwa ichi mukudya kwavo kwemazuva ese.
Kukanganisa kwakajairika uye nzira yekuzvidzivisa
Kuti uwane zvakanyanya kubva kune yako ine hutano smoothie, dzivisa izvi zvinowanzoitika kukanganisa:
- Kushandisa zvigadzirwa zvakasvibira zvakanyanya kana kuibva zvakanyanya: Hafu-yakaibva kiwis inogona kuva yakasviba uye kwete yakanyanya kutapira, asi yakanyanyisa kunyorova kiwis inogona kuva bland.
- Kukanganwa hydrate chia: Kunyangwe iwe uchigona kuinwa yakaoma, kana iwe usingaisi mvura yakakwana, kuzununguka kunogona kuve kwakanyanyisa uye kwakaoma kugaya.
- Kuwedzeredza neshuga: Chenjerera nehuwandu hwehuchi, mazuva, kana manyuchi kudzivirira kushandura chinwiwa chako kuita bhomba recalorie.
- Usasiyane maresiphi: Kunamatira kumusanganiswa wakafanana zuva rega rega kunogona kufinha. Shingai kuyedza nemidziyo mitsva svondo rega rega.
Kunyatsoteerera kune izvi zvinokutendera iwe kugadzira a muitiro une utano zvechokwadi inogutsa uye inoenderera.
Kiwi uye chia smoothie mumamiriro ekudya kwakaringana
Chinokosha kune chero chikafu chine hutano chiri mu zvakasiyana-siyana uye kuenzanisaIyo kiwi uye chia smoothie ndeye yakanakisa yekuwedzera, asi yakanaka kuisanganisa mukudya kwakapfuma mumichero mitsva nemiriwo, zviyo zvese, mapuroteni emhando, uye mafuta ane hutano. Kana ukaishandisa pakudya kwemangwanani, zvibatanidze nechingwa chezviyo kana nzungu; kana iwe uinayo mushure mekurovedza muviri, wedzera imwezve yeprotein kana iwe uchinzwa kuti zvakakosha.
Usakanganwa kukosha kwe hydration. Kunyange zvazvo smoothies yatopa mvura, zvakakosha kuchengetedza mvura yako yekudya zuva rose kuti uwedzere kudya uye kudzivirira matambudziko ekudya.
Iko kusanganisa kwe kiwi uye chia Mune shakes uye smoothies, yakazvisimbisa seimwe yeakanyanya kukwana, akaenzana, uye anonaka sarudzo dzekudya zvine hutano. Kutora mukana weiyo antioxidant zvimiro, mavhitamini ane simba, uye satiating mhedzisiro iri nyore sekuyedza kudzamara wawana yako yakakodzera formula. Kunyangwe iwe uri kutsvaga chinwiwa chinomutsiridza kuti utange zuva, chikafu chine simba-chakazara, kana kurapa kune hutano kwekudya kwemasikati, nyika ye kiwi uye chia smoothies inoita kuti zvive nyore kuzvichengeta pasina kubayira kunaka. Shinga kuzviyedza uye kushandura maitiro ako ezuva nezuva ane diki gesture izere nemabhenefiti makuru!