Green smoothies ne mai lafiya da kari to abincinku, ko ta yaya lafiya-ko rashin lafiya-ku riga ku ci. Wannan mai sauki kore smoothie girke-girke an yi tare da mangoro, orange ruwan 'ya'yan itace, banana da alayyafo da kuma sweetened da zuma. Idan ka fi so kada ka yi amfani da zuma, agajin nectar ya sa mai kyau maye gurbin shi dan kadan, amma zaka iya gano cewa ba ka buƙatar wani abu don sa shi yaɗa.
Abin da Kayi Bukatar
- 2 ayaba
- 1 manyan mango (game da daya kofin idan ta amfani da daskararre mango cubes)
- 1 1/2 kofuna na ruwan 'ya'yan itace orange
- 1 manyan hannun alamu
- 1 kyauta mai daman teaspoon
- 3 zuwa 4 cubes na kankara
Yadda za a yi shi
- Sanya dukkan abin da ke cikin sinadarin jini da kuma juyawa har sai da santsi.
- Ƙara ƙarami fiye da žasa don samun daidaitattun ku.
Ka ji daɗin sautin sautin sabo don karin kumallo ko wani dadi, abincin kirki.
* Bayanan Cook:
- Idan ka fi so kada ka yi amfani da zuma, agajin nectar yana da kyau a maye gurbin shi, amma zaka iya gane cewa ba ka buƙatar wani abu don sa shi ya ji dadi, kamar yadda wannan smoothie yake da kyau sosai, don fara da . Mangowa yana daya daga cikin 'ya'yan itatuwa masu' ya'yan itace, kuma mango guda daya ya ƙunshi nau'in kilogiram na tara na sukari. Duk da yake wannan zai iya zama kamar tons na sukari, sau da yawa faruwa sugar daga 'ya'yan itace ba yawanci wani abu ya zama damuwa game da. Mangoes suna cike da bitamin, ma'adanai, da fiber, saboda haka suna da tushen sukari mai kyau. Ana kara sugars, an samo su a cikin abinci irin su candy, kayan da aka yi da gasa da kuma sarrafa su, abincin abincin da ba su da adadi mai yawa amma suna da nauyin calories maras amfani.
- Ƙara ganye, irin su alayyafo ko Kale, wata hanya ce mai kyau don bunkasa darajar kuɗin lafiya. Kuma ba za ku iya dandana shi tare da zaki da 'ya'yan itace ba, ya zama babban zabin ga masu cin nama.
- Idan za ta yiwu, zabi kwayoyin don kaucewa samun ciwon magungunan kashe qwari da kuma sunadarai su tashi a cikin sallarka.
- Don kadan fiber, ƙara hatsi tsaba ko iri flax. Domin furotin yayi kokarin spirulina, chlorella, kwayoyi, ko tsaba, irin su almonds, walnuts ko kwayoyi na Brazil. Fiber da furotin za su ci gaba da cike ku, abin da ke da kyau idan kuna da laushi na karin kumallo.
Sources:
Yaya sugar yake cikin Mango? An dawo da shi ranar 5 ga Disamba, 2016, daga SFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013, Afrilu 12). Shin koren ku ne mai lafiya Smoothie lafiya da lafiya? Sake dawowa Disamba 5, 2016, daga MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Jerin abinci - Mangos, raw. Sake dawo da Disamba 5, 2016, daga Ma'aikatar Aikin Gona Harkokin Noma na Amurka, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09176
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 845 |
| Total Fat | 12 g |
| Fat Fat | 4 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 76 MG |
| Sodium | 260 MG |
| Carbohydrates | 160 g |
| Fiber na abinci | 17 g |
| Protein | 40 g |