Cagaarshaha cagaaran ayaa ah cunto caafimaad leh oo dheellitiran, iyada oo aan loo eegin sida caafimaad ahaan-ama caafimaad daro-aad horay wax u cuntid. Cuntadani sahlan ee cagaaran ee cagaaran waxaa lagu sameeyay mango, juice orange, muuska iyo isbinaajka iyo malab la macaan. Haddii aad doorbideyso in aadan isticmaalin malab, nastar agage ah wuxuu bedelayaa beddel wanaagsan oo macaan leh, laakiin waxaad sidoo kale ogaan kartaa inaanad u baahnayn wax si aad u dhadhamiso.
Waxa aad u Baahantahay
- 2 muuska
- 1 cambe waaweyn (qiyaastii hal koob haddii uu isticmaalo mango qaboojiyeyaal)
- 1 koob oo cabitaan liin ah
- 1 isbinaaj badan oo gacan-qabad leh
- 1 malab oo miro leh oo miisaan leh
- 3 ilaa 4 xabo baraf ah
Sida loo sameeyo
- Ku rid dhammaan walxaha ku jira sheyga iyo duufaanka ilaa inta la siman yahay.
- Ku dar xoogaa yar ama dheeri ah si aad u hesho cufnaantaada la rabo.
Ku raaxee smoothie cagaaran quraacda ama quraacda, cuwaafo caafimaad leh.
* Ogeysiisyada Cook:
- Haddii aad doorbideyso inaadan isticmaalin malab, nuugar agage ah wuxuu bedelayaa bedel wanaagsan oo macaan leh, laakiin waxaa kale oo laga yaabaa inaad ogaatid inaadan u baahnayn wax si aad u dhadhamiso, madaama sanku caadi yahay macaan, . Mangoes waa mid ka mid ah midhaha macaan, iyo mid ka mid ah mango waxaa ku jira 46 garaam oo ah sonkorta dabiiciga ah. Inkastoo ay u egtahay sida tan tan oo sonkor ah, sonkorta dabiiciga ah ee miro laga soo saaro maahan wax badan oo ay ka walwalaan. Mangoes waxaa la socda fiitamiinno, macdano, iyo fiber, markaa waa ilo caafimaad leh oo sonkor ah. Waxaa lagu daray sonkor, laga helo cuntooyinka sida nacnaca, alaabta la dubay iyo wax lagu naqshadeeyey, cunto fudud oo macaan leh oo aan lahayn qiimo nafaqo badan laakiin la buuxiyo kalooriyada madhan.
- Ku darista cagaarka, sida isbinaajka ama kale, waa hab weyn oo lagu kordhiyo qiimaha nafaqada ee smoothie. Iyo xitaa aadan u dhadhamin karaa macaan ee miro, taas oo ka dhigaysa doorasho weyn oo loogu talagalay dadka cunta.
- Markay suurtogal tahay, dooro dabiici ah si aad uga fogaato haysashada cayayaanka iyo kiimikada oo kufilmaamaya smoothie.
- Si aad u yar yar tahay, ku dar shinni ama shinni. Cudurka borotiinka wuxuu isku deyaa spirulina, chlorella, lowska, ama miraha, sida badmaalka, macmacaanka ama nuts brazil. Fiber iyo borotiinka ayaa sii wadi doona wakhti dheer, taas oo fiicnaan lahayd haddii aad haysato smoothie cagaaran quraacda.
Ilaha:
Intee in leeg ayaa sonkorta ku jirta Mango? Raadinta Diisambar 5, 2016, laga bilaabo SFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013, Abriil 12). Cuntadaada cagaaran ma tahay mid caafimaad leh oo miisaaman? Raadinta Diisambar 5, 2016, laga bilaabo MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Liiska raashinka - Mangos, cayriin. Dib loo soo celiyay Diisambar 5, 2016, Waaxda Adeegyada Cilmi-baarista Beeraha ee Mareykanka ee Waaxda Beeraha, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09176
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 845 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 4 g |
| Fat | 5 g |
| Kolestarool | 76 mg |
| Sodium | 260 mg |
| Carbohydrateska | 160 g |
| Fiber diirran | 17 g |
| Protein | 40 g |