I-8 Smoothie Yongeza kwi-Ins ukuba u-Rev wakho weMetabolism kwaye akuncede ukuba wehlise ubunzima

matcha umgubo Imifanekiso kaChristian Kaden / uSatori-Nihon / imifanekiso

Ke uye wawukhaba unyaka ngokusela ngakumbi i-smoothies ngethemba lokulahla ubunzima, kodwa isikali asikasuki. Khululeka kwaye uphefumle nzulu-sinomqolo. Okokuqala, qiniseka ukuba awuseli iswekile ibhombu ezifihle . Okwesibini, hleka i-smoothie yakho ngokuyi spice ngezithako ezisemthethweni-inzululwazi ibonisa ukuba, kwimeko yokutya okunempilo, ukutya okuthile kunokwenyusa amandla akho okutshisa amanqatha ngokunyusa imetabolism, ukulinganisa iswekile yegazi, kunye nokukhuthaza ukwakheka kwezihlunu eziqinileyo . Kulungile, kulungile?

Apha, ngoncedo oluvela kuJessica Levinson, RD, ugqirha wezondlo e Isondlo , noFrances Largeman-Roth, RDN, isondlo kunye nombhali Ukutya ngombala , Sigubungela ezona zongezelelo ze-smoothie zokongeza ukunciphisa umzimba.



Iiprotheni Powder



protein umgubo UBrian Balster / imifanekiso efumanekayo

Inye into enegalelo kumlinganiso womntu kwimetabolism lixabiso lezihlunu ezinamafutha, utsho uLevinson, kwaye ubukhulu becala kuxhomekeke kubungakanani beeprotein abazisebenzisayo (kunye nokwenza umthambo othwala ubunzima). Iiprotheyini zikwathatha ixesha elide ukwetyisa kunee-carbs, ezinokugcina umzimba wakho usebenza kwaye ucole umzimba. Cinga ukongeza umgangatho ophakamileyo, umgubo weprotein ocutshungulwe kancinci njenge-NorCal Organic Vanilla Whey Protein ($ 65 ye-2lbs), eyenziwe ngobisi oluvela kwiinkomo ezityiswe ingca kunye neepakethe ezingama-21 g zeprotheyini ngokusebenza.

Ipele-Pele yecayenne



ipele-Pele yecayenne studio yoyilo heinemann / imifanekiso yeetty

Ipepile endala emhlophe i-cayenne iqulethe isithako esisebenzayo esibizwa ngokuba yi-capsaicin, enokuthi ikonyuse okwethutyana imetabolism yakho, utshilo uLargeman-Roth. Ikwenza oko ngokubangela ukuba umzimba wakho uvelise ubushushu obungaphezulu (i-capsaicin inoxanduva lwe-cayenne's flavour flavour) kwaye ke itshise iikhalori ezingaphezulu. Iziphumo zincinci, kodwa ukuba ukongeza esi siqholo kwii-smoothies zakho, iziselo, ii-condiments, kunye nokutya (cinga isilili) imini yonke, kunokuba luncedo. Ibhonasi: ICayenne inokukunceda ukuphucula ukugaya. Yizame kule Sweet 'n' Spicy Tropical Smoothie eneenanapple, iavokhado kunye nejinja.

ukunyanga njani ukulunywa likhalane

Matcha umgubo

matcha umgubo Imifanekiso kaChristian Kaden / uSatori-Nihon / imifanekiso

Iti eluhlaza inyusa imetabolism yakho ukuya kwi-4% yosuku, utshilo uLagemanman-Roth, enkosi kwi-caffeine kunye ne-antioxidant ebizwa ngokuba yi-epigallocatachin gallate (EGCG). Kwii-smoothies, sebenzisa i-matcha green tea-umgubo owenziwe ngamagqabi agqityiweyo, agqityiweyo alula kakhulu kwaye kulula ukuba anamanqanaba ee-antioxidants ( sebenzisa ezi ngcebiso ukuze ufumane umgangatho wematcha ). Inomhlaba, ubukrakra, kunye nokunambitheka okunzulu, nangona kunjalo, ncamathela kwi-1 ithisipuni nganye nge-smoothie. Yizame kule nto Ikhokhonathi Matcha Smoothie .



Iviniga yeApple

iviniga yeapile cider Imifanekiso esasimoto / imifanekiso

ACV kwis smoothie? Uvakala uphambene, akunjalo? Kodwa sive. Uphando lubonisa ukuba olu hlobo lwevumba leapile lunokunceda ukuzinzisa amanqanaba eswekile yegazi, ngalo ndlela kunceda ukuthintela inkanuko (kunye nokutya kakhulu) okubangelwa kukuntywila kweswekile yegazi. Isebenza njani: Ithiyori kukuba i-acetic acid, eyona nto iphambili kwiviniga, inokuphazamisa amandla omzimba wokugaya isitashi, oko ke kuthintela isiphumo sesitatshi kwiswekile yegazi. Kwii-smoothies, ii-ACV ngababini kunye nesinamon, yona ngokwayo ephucula ubuntununtunu be-insulin (okt inceda ii-carbs zenze indlela yazo kwiiseli endaweni yokuba zigcinwe njengamafutha). Zama ezi zinto zimbini kunye kule Apple Spice Smoothie.

Ibhotolo yeAlmond

ibhotolo yeamangile iimodeli58 / imifanekiso yeetty

Ngokudityaniswa kweprotein, ifayibha, kunye ne-monounsaturated fatty acids (MUFAs), ibhotolo yeamangile yenza ukongeza ngobuchule nakowuphi na umsebenzi wokuzilolonga nasemva kokudibanisa ukutya, utshilo uLargeman-Roth. Ayisiyonto emnandi kuphela, kodwa uphononongo lwakutsha nje lufumanise ukuba ukutyiwa ii-almonds ze-1.5 ngosuku (malunga ne-2.5 Tbsp yebhotolo ye-almond) kunciphisa i-cholesterol, amanqatha esisu, kunye nokujikeleza kwesinqe. Yizame kule Banana-Almond Protein Smoothie.

ingaba ikhalane libukeka njani

Iimbwe zechai

iimbwe zechai imifanekiso ka-marilyna / ye-getty

Ukongeza ekuqiniseni i-smoothie yakho kunye nokwenza ukuba yanelise ngakumbi, imbewu ye-chia ingumthombo omkhulu we-alpha-linolenic acid (ALA), uhlobo lwe-omega-3 fatty acid esekwe kwisityalo. Eyona nto ipholileyo malunga ne-omega-3s, utshilo uLevinson, kukuba zivuselela i-leptin yesatiety, ebonisa umzimba wakho ukuba utshise la mafutha endaweni yokuwagcina njengamafutha. Zizame kule Blueberry-Cashew Bliss smoothie.

Umgubo weTiger Nut

umgubo wengwe yetiger kathy kafka / imifanekiso yeetty

Amantongomane e-Tiger yenye yezona zinto zivelisayo zokutya ezitsha, kwaye umgubo we-tiger ngumgubo nje ophelileyo, uwenze ugqibelele ukudityaniswa kwii-smoothies. Isizathu sokuba ufanele: Amantongomane e-Tiger aphezulu esibhakabhakeni kwisitatshi esinganyangekiyo, uhlobo lwefayibha edlula esiswini kunye namathumbu amancinci ngaphandle kokugaywa, kwaye inokukunceda ukunciphisa umzimba ngokunciphisa i-spikes yegazi kunye nokugcina ixesha elide ngakumbi kunokunye ukutya kunye inani elifanayo leekhalori. Ikwanceda amathumbu akho ngokusebenza njenge-prebiotic, ekhuthaza ukukhula kweebhaktiriya ezilungileyo kwindawo yokugaya ukutya. Umgubo unencasa ethandekayo ngobuqhetseba kunye neebhangqa kakuhle phantse kuyo nayiphi na i-smoothie flavour combo.

Iponyoponyo

isiyezi luphawu lwecovid
iponyoponyo UPatrick Llewelyn-Davies / imifanekiso yeetty

Ayisiyo kuphela iavokhado eboleka iscoothient creaminess kwi-smoothie yakho (zama apha Ukhuphelo-Mojito Smoothie ), ikwalayishwe nge-MUFAs, enceda ukunciphisa ukudumba kwaye inxulunyaniswa nokwehliswa kwamafutha esiswini kunye nobunzima ngokubanzi. Ii-MUFA, kunye nomxholo we-avocado ophezulu we-fiber (malunga ne-14 g kwi-avocado enye!), Zikwanceda ukukhulisa isatiety kunye nokuphucula ubuntununtunu be-insulin, utshilo uLevinson, ekwenza ukuba ungabinakho ukugcina amanqatha.