Yog Smoothies Zoo rau Koj?

Zoo Siab

• Dab tsi yog smoothies?
• Cov khoom xyaw uas ib txwm muaj
• Cov hom
• Muaj txiaj ntsig zoo ntawm kev noj qab haus huv
• Yuav tuaj yeem pab txhawb cov txiv hmab txiv ntoo thiab zaub kom tsawg
• Yuav txhawb nqa kom siv fiber ntau
• Qee hom muaj cov khoom ntim ntau ntxiv rau qab zib
• Puas smoothies pab poob phaus?
• Smoothies tuaj yeem ua tiav kom tau raws li koj xav tau
• Noj qab nyob zoo smoothies cov zaub mov txawv
• Qhiav ntsuab smoothie
• Cov khoom xyaw
• Cov Lus Qhia
• Kev muag khoom hauv lub caij ntuj sov txiv hmab txiv ntoo beet smoothie
• Cov khoom xyaw
• Cov Lus Qhia
• Hauv qab kab

Smoothies yog qhov nce kev nyiam kev noj qab nyob zoo thiab nquag ua lag luam raws li cov khoom noj qab haus huv.

Cov dej haus uas muaj ntau yam no yog cov khoom siv tau, khoom noj hauv tsev neeg, thiab kho tau rau txhua tus saj lossis kev nyiam noj zaub mov. Smoothies yog qhov yooj yim los npaj koj tus kheej, tab sis koj kuj tseem tuaj yeem yuav cov tshiab lossis lub hwj los ntawm cov chaw noj mov tshwj xeeb thiab khw muag khoom noj loj feem ntau.

Thaum qee hom muaj thauj nrog veggies thiab txiv hmab txiv ntoo, lwm tus ntim cov piam thaj lossis lwm yam khoom tsis zoo. Yog li ntawd, koj yuav xav paub seb lawv puas yog qhov kev xaiv noj qab haus huv zoo.

Cov ntawv sau no piav qhia txhua yam koj yuav tsum paub txog smoothies, suav nrog lawv cov txiaj ntsig kev noj qab haus huv thiab kev poob qis, seb lawv pab kom yuag poob, thiab cov lus qhia ua kom muaj txiaj ntsig zoo ntawm lub cev hauv tsev.

Dab tsi yog smoothies?

Smoothies yog tuab, creamy dej haus feem ntau xyaw los ntawm cov txiv hmab txiv ntoo huv, zaub, kua txiv, yogurt, txiv ntoo, noob, thiab / lossis mis nyuj los yog mis tsis muaj mis.

Qhov yooj yim tshaj plaws smoothie pib nrog ob qho khoom xyaw tseem ceeb - lub hauv paus thiab kua. Txij ntawd los, koj tuaj yeem muab cov khoom sib xyaw los ua qhov koj nyiam.

Ntau cov smoothies suav nrog cov khoom khov los yog dej khov nab kuab kom muab cov khoom lag luam kawg rau qhov txias, khov khov ua kom deb ntawm ib milkshake. Txawm li cas los xij, lawv cov txuj ci tseem ceeb sib txawv muaj zog heev nyob ntawm cov khoom xyaw.

Cov khoom xyaw uas ib txwm muaj

Cov khoom xyaw uas nrov hauv tsev thiab khw muag khoom smoothies muaj xws li:

• Txiv Hmab Txiv Ntoo: txiv hmab txiv ntoo, tsawb, txiv apple, txiv duaj, txiv nkhaus taw, thiab txiv puv luj
• Zaub: kale, spinach, arugula, wheatgrass, microgreens, avocado, dib, beetroot, zaub paj, thiab zaub ntug hauv paus
• Ceev thiab noob: almond butter, txiv laum huab xeeb, Walnut butter, noob paj noob hlis butter, chia noob, noob kub, thiab flax pluas noj
• Tshuaj ntsuab thiab txuj lom: qhiav, turmeric, cinnamon, hmoov cocoa, cacao nibs, zaub txhwb qaib, thiab zaub txaij
• Kev noj haus thiab tshuaj ntsuab: spirulina, muv paj ntoos, matcha hmoov, hmoov protein, thiab hmoov cov vitamins lossis cov tshuaj ntxhia
• Kua: dej, kua txiv hmab txiv ntoo, kua txiv hmab txiv ntoo, kua mis, kua mis tsis muaj mis, kua txiv maj phaub dej, cov tshuaj yej iced, thiab kas fes brew txias
• Cov khoom qab zib: maple phoov, qab zib nyoos, zib ntab, hnub pitted, kua qab yooj yim, kua txiv kua txiv concentrates, stevia, mis nyuj khov, thiab sorbet
• Lwm tus: tsev cheese, vanilla extract, khaub noom oats, taum dawb taum, silo taum, thiab mis los yog mis nyuj yogurt

Cov hom

Feem ntau cov smoothies tuaj yeem raug faib ua ib lossis ob ntawm cov hauv qab no - txawm tias muaj sib tshooj tseem ceeb ntawm lawv:

• Txiv hmab txiv ntoo smoothies. Raws li lub npe cuam tshuam, hom smoothie no feem ntau muaj ib lossis ntau hom txiv ntoo sib xyaw nrog kua txiv hmab txiv ntoo, dej, mis, lossis mis nyuj khov.
• Ntsuab smoothies. Cov pob zeb ntsuab ntsuab ua rau cov zaub ntsuab thiab cov txiv hmab txiv ntoo uas tov nrog dej, kua txiv, lossis mis nyuj. Lawv zoo li yuav hnyav dua nyob rau hauv veggies dua li cov smoothies ib txwm, tab sis lawv feem ntau suav nrog me me txiv ntoo rau kev ua qab zib.
• Protein smoothies. Priesin smoothies feem ntau pib nrog ib cov txiv hmab txiv ntoo lossis zaub thiab kua, nrog rau qhov tseem ceeb ntawm cov protein ntau xws li Greek yogurt, tsev cheese, taumu silken, lossis protein ntau hmoov.

Vim tias smoothies yog li customizable, nws yooj yim haum rau ntim lawv nrog cov as-ham.

Smoothies yog tsim los ntawm kev sib tov txiv hmab txiv ntoo, zaub, yogurt, thiab lwm yam khoom xyaw ua kom tuab, cov tshuaj tsw qab zoo nkauj.

Muaj txiaj ntsig zoo ntawm kev noj qab haus huv

Coob tus neeg haus cov khoom noj uas yooj yim ua tshais lossis noj khoom txom ncauj thaum yav tsaus ntuj. Lawv tuaj yeem ua txoj hauv kev zoo rau kev koom nrog cov zaub mov muaj txiaj ntsig zoo ntxiv rau koj cov zaub mov noj.

Yuav tuaj yeem pab txhawb cov txiv hmab txiv ntoo thiab zaub kom tsawg

Smoothies ua feem ntau los ntawm cov khoom noj tshiab lossis khov yuav ua rau koj kev noj cov txiv hmab txiv ntoo thiab zaub, uas muab ntau yam tseem ceeb ntawm cov vitamins, minerals, fiber, thiab antioxidants.

Ua ke, cov as-ham no tuaj yeem txo qhov mob, txhim kho kev zom zaub mov, thiab txo koj txoj kev pheej hmoo ntawm cov mob mus ntev xws li kab mob plawv, kab mob pob txha, rog thiab lub hnub nyoog ntsig txog txo hlwb ().

Lub Koom Haum Saib Xyuas Kev Noj Qab Haus Huv (WHO) pom zoo tias cov neeg laus noj tsawg kawg 5 pluas (ib ncig ntawm 400 grams) ntawm cov txiv hmab txiv ntoo thiab zaub ib hnub. Txawm li cas los xij, feem ntau cov neeg poob luv luv ntawm qhov cim no ().

Yog tias koj pom tias koj tsis tau noj txaus txiv hmab txiv ntoo lossis veggies, ib qho smoothie tuaj yeem yog txoj hauv kev zoo ntim rau hauv 2-3 qhov ntxiv.

Yuav txhawb nqa kom siv fiber ntau

Fiber ntau yog ib qho tseem ceeb uas pab kev zom zaub mov los ntawm kev tiv thaiv cem quav thiab txhawb kev loj hlob ntawm cov kab mob muaj txiaj ntsig hauv koj cov hnyuv ().

Cov kev tshawb fawb thaum ntxov qhia tias ib lub zej zog muaj kev noj qab nyob zoo thiab muaj kab mob hauv plab tuaj yeem pab txo qhov mob, txhawb kev ua haujlwm tsis muaj zog, thiab pab txhawb kev mob hlwb ().

Kev noj haus fiber ntau txaus kuj tseem cuam tshuam txog kev txo qis mob hlwb, xws li kab mob plawv thiab ntshav qab zib hom 2 ().

Txawm li cas los xij, ntau tus neeg tsis tau ntsib lawv cov kev xav tau fiber ntau txhua hnub - tshwj xeeb yog cov uas ua raws li Western kev noj haus.

Tsoomfwv Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Ua Teb (USDA) pom zoo kom noj tsawg kawg 38 grams fiber ntau rau cov txiv neej thiab 25 grams rau cov poj niam. Kev tshawb fawb qhia tau hais tias feem ntau cov neeg Asmeskas, ntawm qhov nruab nrab, noj tsuas 16 grams fiber ntau txhua hnub ().

Nrog rau cov khoom xyaw uas yog, smoothies tuaj yeem yog txoj hauv kev zoo los txhawb koj lub fiber ntau.

Qee cov khoom noj muaj fiber ntau kuj yog cov khoom noj sib xyaw ua ke, nrog rau cov txiv hmab txiv ntoo, zaub, cov khoom ua nplej (xws li cov khaub noom zoo), txiv ntoo, noob, thiab legumes (xws li cov noob taum dawb).

Smoothies yog ib txoj hauv kev yooj yim los txhawb koj cov txiv hmab txiv ntoo, zaub, thiab lwm yam khoom noj muaj fiber ntau.

Qee hom muaj cov khoom ntim ntau ntxiv rau qab zib

Qhov sib txawv ntawm qhov noj qab haus huv thiab tsis zoo smoothie lom zem ntau yog nyob ntawm qhov zoo thiab qhov ntau ntawm nws cov khoom xyaw.

Smoothies 'qhov xwm txheej loj tshaj plaws yog qhov lawv nyiam kom muaj ntau ntawm cov piam thaj ntxiv.

Ntxiv qab zib txo cov khoom noj khoom haus tsawg ntawm smoothies. Tsis tas li, kev haus ntau dhau ntawm cov piam thaj ntau dhau yuav ua rau koj muaj kev mob vwm ntau yam xws li mob plawv, ntshav qab zib, thiab mob siab ().

Lub Koom Haum Asmeskas Lub Plawv xav kom txwv koj txoj kev haus dej qab zib kom tsis ntau tshaj 9 diav (37,5 grams) ib hnub rau cov txiv neej thiab 6 diav (25 grams) tauj ib hnub rau cov poj niam ().

Cov kev npaj lag luam du yuav nyiam nyob hauv qab zib ntau dua li cov qauv hauv tsev, tab sis nws kawg nyob ntawm cov khoom xyaw uas siv hauv txhua daim ntawv qhia.

Piv txwv li, Smoothie King's 20-ooj (590-mL) Lub Hulk Vanilla Smoothie ntim 47 grams ntxiv cov piam thaj, uas zoo dua li koj cov lus pom zoo qab zib txhua hnub (6).

Lawv thawj Cov Qib Siab Prinein Pineapple Smoothie yog qhov kev xaiv zoo dua qub, vim nws muab tsuas yog 4 gram ntawm cov piam thaj ntxiv rau tib qho me me (7).

Ntau cov khoom xyaw uas muaj suab thaj yog ib qho yooj yim los txheeb xyuas, xws li granulated qab zib, zib ntab, kua txiv Maple, dej qab zib, sherbet, thiab txiv ntoo paj ntoo.

Txawm li cas los xij, koj yuav tsum nco ntsoov tias cov txiv ntseej butter, cov hmoov txhuv nplej siab, kua qab yogurt, kua txiv-tsw qab, thiab cov dej qab zib uas muaj suab thaj thiab cov kua txiv uas tsis muaj qab zib yog txhua qhov muaj peev xwm ntxiv ntawm qab zib.

Qee lub sij hawm indulging nyob rau hauv me qhov ntau ntawm cov piam thaj ntxiv tsis yog yuav muaj kev phom sij, tab sis yog tias koj haus dej haus smoothies nquag, nws yuav zoo tshaj kom txo cov khoom xyaw cov piam thaj ntau li ntau tau.

Thaum ua cov smoothies nyob hauv tsev, siv tag nrho cov txiv hmab txiv ntoo, xws li txiv tsawb siav, kom muaj qab zib ntxiv rau zib ntab lossis kua txiv maple.

Thaum muas cov khoom zoo nkauj thawj qib, sim txwv lossis zam kom tsis txhob muaj piam thaj ntxiv, feem ntau tsom rau cov smoothies uas suav nrog tag nrho cov zaub mov xws li txiv hmab txiv ntoo thiab veggies.

Rau cov yas hwj, koj tuaj yeem nrhiav cov khoom qab zib ntxiv rau hauv daim ntawv lo. Txog cov uas tau txiav txim rau, tshawb xyuas lub tuam txhab lub vev xaib lossis nug txog cov ntaub ntawv noj zaub mov hauv lub txee.

Qee qhov smoothies muaj cov piam thaj ntau, uas tuaj yeem txo qhov haus dej haus rau lub cev tag nrho. Kev haus dej qab zib ntau dhau yuav ua rau koj muaj feem mob tus kab mob.

Puas smoothies pab poob phaus?

Smoothies tau nquag ua lag luam ua cov cuab yeej poob phaus.

Kev tshawb fawb qhia tau tias lawv yuav ua haujlwm rau lub hom phiaj no tsuav lawv tsis ua rau koj ntau tshaj qhov koj xav tau cov calories rau koj lub cev txhua hnub.

Thaum qee tus neeg pom tias smoothies ib txoj hauv kev yooj yim los saib xyuas cov zaub mov feem thiab nyob ntawm lawv lub hom phiaj poob phaus, lwm tus yuav tsis zoo li thaum lawv haus lawv cov calories ntau dua li noj lawv.

Uas tau hais tias, ntau txoj kev tshawb nrhiav me me qhia tias smoothies siv los hloov cov pluas noj tuaj yeem yog cov khoom noj muaj qhov tseem ceeb, thiab haus cov calories kom tsis txhob noj cov zom tsis tas yuav ua rau kev yoo mov thaum noj cov khoom noj tom qab (,,).

Kev haus cawv piv rau kev zom zaub mov rau koj txoj kev xav ntawm qhov puv ntoob tej zaum yuav txheeb ze qhov koj txaus siab tias koj yuav xav tias cov pluas mov tsis yog qhov zoo ntawm cov zaub mov nws tus kheej.

Ib txoj kev tshawb nrhiav me me pom tias cov neeg uas saib kev noj txiv hmab txiv ntoo ntau dua ua ntej haus cov txiv ntoo zoo nkauj muaj kev xav tau ntau dua thiab txaus siab ntxiv tom qab, piv nrog cov neeg uas pom qhov kev pab me me ntawm cov txiv hmab txiv ntoo ua ntej haus cov smoothie ().

Qhov no tshwm sim txawm tias ob pawg tau noj ib qho sib npaug ntawm cov calories thiab cov as-ham los ntawm smoothie.

Thaum kawg, txawm hais tias lub cev poob phaus tuaj yeem yog cov txheej txheem nyuaj uas muaj ntau cov txiaj ntsig, nws yog qhov tseem ceeb rau kev siv nyiaj ntau tshaj calories ntau dua li koj tau siv.

Yog tias koj xaiv cov khoom xyaw qis hauv calories thiab muaj protein ntau thiab fiber ntau, koj cov pob zeb yuav ua rau koj noj kom txog thaum koj noj mov tom ntej. Cov txiv ntoo tag nrho, zaub, txiv ntoo txiv ntoo, thiab cov uas tsis muaj piam thaj yog cov khoom xyaw yog txhua yam ua kom yuag-zoo-ua kom poob-zoo.

Nco ntsoov tias koj cov khoom noj xav tau thiab lub peev xwm kom poob phaus sib txawv raws ntau yam, suav nrog hnub nyoog, qib kev ua haujlwm, keeb kwm kev kho mob, thiab kev nyob hauv lub neej.

Smoothies tuaj yeem ua tiav kom tau raws li koj xav tau

Koj tuaj yeem haus cov smoothies uas yog khoom noj txom ncauj lossis hloov khoom noj, tab sis nws yog lub tswv yim zoo kom paub tias yuav xaiv hom twg - tshwj xeeb yog tias koj muaj kev tawm dag zog tshwj xeeb lossis lub cev lub hom phiaj hauv siab.

Muaj qhov tsis sib haum xeeb uas cov khoom noj smoothies yog cov khoom noj txom ncauj tsawg, tab sis qee cov smoothies ntim ntau dua 1,000 calories nyob ntawm lawv qhov loj me thiab cov khoom xyaw.

Feem ntau, 200 -300-calorie smoothie nrog 10 grams ntawm cov protein yog cov khoom noj txom ncauj zoo heev, qhov uas muaj 400–800-calorie smoothie tau muab tsawg kawg 20 gram ntawm cov protein tau zoo dua raws li kev hloov pauv khoom noj. Nws yog qhov zoo tshaj rau kev ntsuam xyuas koj cov hom phiaj thiab qhov xav tau កាឡូរី los txiav txim rau koj cov kev xav tau tshwj xeeb.

Qhov sib txawv ntawm ob qho kuj yuav yooj yim raws li kev hloov kho qhov loj me.

Ntau lub xov tooj cua smoothie muab cov khoom noj thiab cov khoom noj khoom haus rau txhua yam ntawm lawv cov khoom lag luam, uas feem ntau tuaj hauv 16-32-ooj (475–945-mL) kev pabcuam.

Thaum ua cov smoothies nyob hauv tsev, nco ntsoov tswj koj qhov luaj li cas. Cov rog zoo li txiv ntoo, noob, txiv ntseej txiv ntoo, cov roj ntsha yogurts, thiab cov avocado yuav muab cov calories ntau dua tab sis nce cov khoom noj muaj zog. Lub sijhawm no, cov kab ua suab thaj ntxiv zoo li cov dej haus kom tsawg yuav muab cov calories ntau dua uas tsis muaj zaub mov zoo.

Smoothies tuaj yeem pab cov neeg poob phaus yog tias lawv pab koj tuav kom muaj calorie tsawg. Txawm li cas los xij, lawv tuaj yeem muaj calories ntau, yog li koj yuav tsum xaiv cov uas yuav haum rau koj cov kev xav noj txhua hnub.

Noj qab nyob zoo smoothies cov zaub mov txawv

Cov khoom noj zoo nkauj zoo nkauj tshaj yog siv tag nrho cov zaub mov, muaj cov qab zib tsawg lossis tsis ntxiv rau, thiab suav nrog cov khoom noj ntawm carbs, fiber ntau, protein, thiab cov rog zoo.

Yog tias koj xav sim ua cov smoothies nyob hauv tsev, ntawm no yog ob qhov qauv qhia kom koj tau pib.

Qhiav ntsuab smoothie

Cov khoom xyaw

• 2 khob (56 grams) ntawm cov me nyuam spinach
• 1 lub txiv tsawb siav loj, hlais ib qho thiab khov
• 1 tablespoon (6 grams) ntawm tshiab qhiav, ntxig tws
• 2 diav (32 grams) ntawm unsweetened almond butter
• 1/4 ntawm lub avocado me
• 4–6 ooj (120-180 mL) ntawm cov txiv mis nyuj tsis muaj qab zib
• 1/2 khob (125 grams) ntawm qis los yog tsis qab ntsev vanilla Greek yogurt

Cov Lus Qhia

Ntxiv tag nrho cov khoom xyaw rau rab thiab muab kom txog thaum tus. Yog tias nws tuab tuab heev, ntxiv cov kua mis almond ntxiv rau.

Cov ntawv qhia ua no muaj kwv yees li 20 ooj (590 mL) thiab muab (,,,,,,):

• Cov calories: 513
• Rog: 25 grams
• Tag Nrhocarbs: 56 grams
• Fiber ntau: 10 grams
• Cov piam thaj ntxiv: 6 grams
• Cov protein ntau: 21 grams

Kev muag khoom hauv lub caij ntuj sov txiv hmab txiv ntoo beet smoothie

Cov khoom xyaw

• 1 khob (197 grams) ntawm cov hmoov sib xyaw
• 1/2 khob (82 grams) ntawm cov txiv nkhaus taw uas khov
• 1/4 khob (34 grams) ntawm nyoos beets, ntxhib ntxoo lossis nqaij
• 2 diav (20 grams) ntawm hemp lub siab
• 1/2 khob (125 grams) ntawm cov rog rog muaj suab thaj Greek
• 4–6 ooj (120-180 mL) ntawm cov txiv maj phaub dej uas tsis qab zib
• nyem ntawm cov kua txiv qaub tshiab

Cov Lus Qhia

Ntxiv tag nrho cov khoom xyaw rau koj rab thiab muab kom txog thaum tus. Yog tias koj xav tau nws qab zib me ntsis, siv cov kua mis nyeem qaub lossis maj mam hloov los yog muab cov kua txiv maj phaub dej rau 100% kua txiv.

Daim ntawv qhia ua no muaj kwv yees li 20 ooj (590 mL) thiab muab (,,,,,):

• Cov calories: 380
• Rog: 13 grams
• Tag nrho cov carbs: 52 grams
• Cov piam thaj ntxiv: 0 grams
• Fiber ntau: 8 grams
• Cov protein ntau: 22 grams

Thaum ua cov smoothies nyob hauv tsev, ua kom muaj kev sib xyaw ntawm carbs, fiber ntau, protein, thiab cov rog zoo.

Hauv qab kab

Smoothies yog cov nyiam noj mov thiab khoom noj txom ncauj thiab tuaj yeem phim yuav luag txhua qhov saj lossis zaub mov nyiam. Lawv txoj kev noj qab haus huv feem ntau txiav txim siab los ntawm lawv cov khoom xyaw.

Cov khoom noj zoo nkauj zoo tshaj yog cov khoom noj xws li txiv hmab txiv ntoo, zaub, yogurt, thiab cov rog zoo, thaum cov suab thaj ntxiv tsis zoo rau lub cev zaub mov thiab ua kom lub cev tsis zoo rau lub sijhawm.

Smoothies muaj protein ntau thiab fiber ntau tuaj yeem pab kom yuag poob los ntawm kev ua kom koj lub cev tag nrho.

Yog tias koj tab tom nrhiav txoj hauv kev zoo los txhawb koj cov txiv hmab txiv ntoo thiab veggie kom tsawg, smoothies yuav yog txoj hauv kev.