Mafararki masu ƙarfi mai yawa daga cikin 300 zuwa 600 watt suna iya bincike wasu abubuwan itace ko kusan duk daya, amma suna makara da wani abu mai tsawawa. A hanyar biyu, mafararki mahimmanci masu ƙarfi mai yawa da yawa da 1,000 watt ba su la’akari da shukuma abubuwan kamar kwallo na ruwa ko albaharu. Mafararki mai ninya ba a ƙirƙirce don yin smoothie mai tsawo amma yawan mutum yana amfani da su. Suna iya yiwa abubuwan ruwa kamar miyan sabuwar tura. Idan wani mutum ya plana amfani da mafarar sai, musamman abubuwan kamar bayyin kwallon ruwa ko albaharun kale, zai fara da mafarar mai kyau. Dua guda da ke sauya abubuwa yayin bincike (tamper stick) saboda yana taimaka wajen kama da duk abu yayin bincike kuma yana kare wa tsarin kasaɗiya.
Vitamix ya sami karfin yin amfani da blender bayan ilimin hakan sai dai kamar haka don wadannan mota 1,500 watt da wadannan kofar farfado mai tsauri made from aircraft grade stainless steel. Yawan mutum sun sami textures maƙalƙali a cikin nisan 45 seconds, wanda ke furuwa kyau idan kake buƙata ni (Rashin Iƙabarin Blender na 2024 yana tabbatar da wannan). KitchenAid tana da abubu ta ke yi tare da Diamond Vortex System din wanda ke karyayin abubuwan da aka haɗa su yayin haɗawa. A meanwhile, Zwilling ya warware shiri mai kyau a cikin sashe Enfinigy - suna da zaɓi na farko na smoothie domin mutane ba su gudu neman saita sabis. Duk wasu alamar suna ba da warranties mai kyau daga bakwai zuwa goma shekara, amma wace abu Vitamix ke da shi ne mafi kyau? Alamar sa na nemo sauri yana rage ayyukan nemo sauri a karkashin blend ta hanyar kamar 70 percent saboda rashin abubuwan kayan uku na kusar na baya.
Yi watsi dari na'urori—sun karɓa cikin lokaci kuma ran gomaɗin abubuwan da ba su amince ba.
Na'urorin da suke 1,200W+ sun kashe barfii da spinach cikin 40% kyau karanci ga fassarar da suke iyaka, kuma sun kare wasan oxidation kuma sun kare alama. Bayani sun showe cewa masu amfani da na'urorin mai iyaka sun kawo shararar sharrafi da kayan sassaƙi gomaɗin karatu, musamman lokacin da ke amfani da fassarar da suke drive system mai tsangaya.
Anan wani smoothie mai kyau kamar yadda ya kamata shi ne ke bukatar abubuwa hudu: fattama yana bada sa hannun tushen natiiji kuma duk wadannan vitaminai masu mahimmanci, wani nau'in ruwa kamar milk na badammi ko ruwan koko yana kiyaye shi don samar da zama mai kyau, yogurt (ya kasance mai asali ko mai tsoro) yana bada sa albabba da kwayoyin protein, kuma kar a tsara greens kamar spinach ko kale don samar da fiber da micronutrients. Lokacin da ake sauya su daidai, waɗannan abubuwa suna iya samar da takaitaccen nutrisyonu 40 zuwa 60% karfi fiye da kada kawai minji ruwa saboda binciken da aka yi ta Nutrition Reviews a 2023. Don samar da wani nisbah mai kyau ba haka ba sai an samu wani ruwa mai zama mai runawa, biyansu banana ko mango na gaba da wasu berries na taguwa. Wannan babban yana kiyaye ruwan daga kama ya zama mai watertsu kuma yana haɓaka takamaiman lafiya.
Biyansa wannan nisbahin da aka gwada don samar da smoothies masu nutrisyonu daidai:
Wannan formula ta ba da 18–22g na protein mai zabuwa kowace saba da yau kuma ta shigar da adadin sugar mai gudu da ke kasa da 10g—wanda ke tsinza hankali da kansu da ma'aunin gini ( American Journal of Clinical Nutrition 2023 ).
Abubuwan mai tsanani masu ragege ya dawo da 15–30% karin vitamin C da polyphenols duk da abubuwan sharuɗin da aka magana su bayan uku ( Food Chemistry 2024 ). Donya samun sauya mai sau, yi dawo da banana ko avocado masu yanke taliya da karamin burfi. Blenders masu mahimmanci da motar 1,000+ watt suna canza abubuwan da ke yanke taliya cikin sau, kaiwa saiyan da ke yaushe a cikin wasan blanderin da ke ƙasa (lower-powered models).
Fara da abubuwan ruwa suwa don kuma kofuna, sannu adduwa da albaharu, kwakwata mai sau, abubuwan da ke yanke taliya, kuma na gaba shigar da powders ko nut butters. Wasana wurin abubuwa wanda ya nuna wannan yana kaiwa idon halitta, yana kama da girman mota, kuma yana iya sauya abubuwa cikin sau. Wani tsari mai kyau yana iya inganta aiki ne na 40% karshen wani da ba shi da tsari (Blender Optimization Study 2023).
Fara ta hanyar kaukar blender a kan nisa mai ƙasa, sannu sannun dawo da kama zuwa sai yana hada vortex mai kyau. Wannan ya kawo duk abubuwan kan tsakiya don haka babu abu zai tafi adana ko kuma kulle mota. Lokacin da kuke da abubuwan da ke girma girman, ba amsa abubuwan na gaba daya da tamper kadan kadan. Kawai kara tunawa cewa ka yi haka wajen kwance masa yayin da blades suna rage rage. Wasu masu iko mai yawa suna da jars masu girma waɗanda ke nuna cewa suna amincewa abubuwa sosai lokacin da aka yi wadansu hanyoyin. Babban mutane suna fahimtar farabtar farko bayan canza zuwa wannan hanyar.
Yi mixing aƙalla karshen 90 seconds zai sami muhimmin abubuwan kimika, amma idan aka kama mixing zai bar da kayan nawa. Dole don saurare lokaci ta hanyar 10–15 seconds don abubuwan da ke ɗauke da yawa kamar nut butters ko protein powders.
Kana so ka bamu smoothies wani tsaro na nutrisyon domin kuwarar sakara? Yi amfani da wasu abubuwan da ke ba da alhali. Dole ne kowace tablespoon na chia ko hemp seeds ya kara fiber game da 4 grams kuma ya bada lambun omega-3 fatty acids game da 2.5 grams kusa da kowace mafi kyau saboda bincike mai tasiri daga Nutrition Today a shekara 2023. Almond butter ko peanut butter yana aiki sosai saboda suna ba da fats masu iko. A cikin yadda yake zuwa protein, yi lafiya da plain powder wanda kowace scoop ta ke kwatance protein daga 20 zuwa 25 grams wanda ke taimakawa wajen kama da muscle. Idan kana bukatar kara saurin, yi lafiya da Medjool dates ko sai shigar da bananas masu zafi sashen sakara na yau. Wasu hanyoyin canza wa su abokin cin zarar amma su ba da mahamanin minerals kamar potassium da magnesium sai kamata kowane glass ta kama da sakara mai yiwuwa ta ushe 10 grams kamar yadda lura shine a cikin wannan abun taron taron smoothie wanda masu sha'awar ilimi su nuna.
Ƙara ¼ avocado ko 1 tbsp MCT oil don kara guduwa a gaske da kuma tsaya naman jini. Idan aka hadu da 30g Greek yogurt ko pea protein, wannan haɗin ya kama 73% mai amfani su sace sauƙi karshen wata hora (Harvard Health 2023).
Don abubuwan da ke kayan dabi'a, canza dairy yogurt ta silken tofu (12g protein per 150g) ko coconut kefir. Mai sakatako mai karanci karbo bisa amfani da cauliflower rice (25 calories/cup) sosai da bananas don kara girma. Kwatance yaukidan sabon haɗin a cikin alawa mai yawa ta amfani da ma'agista 'pulse' don kama da saukin kama.
| Add-In | Shinkafa per Serving | Smart Swap |
|---|---|---|
| Flavored yogurt | 18g | Unsweetened Greek (5g) |
| Ƙwakwalwa Acai | 22g | Kwayoyin blueberries masu kula (7g) |
| Agave nectar | 16g | Kwayoyin raspberries an kara su (5g) |
A 2023 Idon Ginin Ilmin Kwando tunocin tada gashin kwando tafiya cewa 78% na mahamshin smoothie suna nehin kuma suna samun karshen 14g na sugar daga cikin “mai kyau” abubuwan da suke. Kada kasance ko’ina rubutu akan alamar, kuma raba kwayoyin kwando – haka nan natural sugars suna hada da kama (tunocin bincike na kyakkyawa).
Aiwada 1 kupa spinach, ½ banana mai tsokato, ½ kupa pineapple mai tsokato, da 1 kupa albarka milk mai tsokato. Kunna su ga 45–60 seconds hanga zasu dace. Kwakwata mai tsokato yana ƙara kyau zuwa gidan larada da habbani ko'ina ba tare da yin nawa. Wannan abin sha yana baya 4g na protein mai asali daga shukuma da yadda ya dawo 90% na daily vitamin C.
Don hana wannan smoothie na berry, kunna blender kada uku da saukake shi da talba mai tsawon kashi ukku na kayan berry, kashi goma na yogurt na Greek, tablespoon ɗaya na chia seeds, teaspoon ɗaya na honey, kuma kashi goma na saurin oat. Sai kuma, wadannan blender na uku yana nufi ayyuka idan ba ka nuna chia seeds su dogara da sauri, abin da ke taimakawa ne sai kawai yana iya samunsa. Wasu suna samun sauran shararwa da protein takwas 18 kuma fiber takwas 8. Don zama mafi kyau, fara magana ta hanyar cuta 10 seconds kawai don fara rage seeds, sannu sa hannu zuwa full power ga almost 30 seconds hanga dukkan abubuwan sun zama kyauta da shararwa.
Gwaji blenda bayanin da aka yi yau yana sa rayuwa ta dace, saboda abubuwan da suka duba cikin shi suna dauki lokaci mai zuru bai zuwa. Lokacin da kuke da wani irin stain na tsokato, kawai yi rajista tashon uku da ruwa mai zurfi da wani yankin sabun koko kuma kunna shi ga dugon gabaɗayan makamashi goma. Wani yanayi yana da mahimmanci idan muna son iya kula da clumps bayan gwaji. Fara da abubuwan mai ruwa, sannan saukake abubuwan mai zafi, kama a kama da abubuwan da suka faru a karshe. Waɗansu mutane da suka bi wannan hanyar da ke sayarwa suna ganin waqtar da suke gwaji suna taguwa sosai dibu sai dai suka nema duk abu ne a kansu. Wasu mutane suna iko annoba waqtar da suke gwaji har maƙaɗia na biyu lokacin da suka bi wannan hanyar.
Don gwajin smoothie a kurni, musamman tare da abubuwan da suka faru da abubuwan da suka fito, ana karbar da blenda na counter da motorin da ke 1,000+ watt. Blendan masu iyaka za su iya kula da abubuwan mai zafi, amma ba za su iya kula da abubuwan mai girma ba.
Yi amfani da blenders masu iya aiki mai zurfi tare da blades made of aircraft grade stainless steel, biyo dabi’u na gini, kuma yi la’akari da amfani da tamper don wara jams bayan blending.
Nisbi 2:1:1 na fruits zuwa liquids zuwa greens/yogurt yana bukatar batutuwa su wuce su canza kuma idon smoothie ba ta zama too runny.
Yi amfani da natural sweeteners kamar dates ko bananas masu riga an frozen su, kuma sharhu add-ins masu sugar mai zurfi kamar flavored yogurt ko puree packets.
Labarai masu zafi
Rubutu © 2024 Jiangmen Jindewei Electric Appliance Co., Ltd. Gaba daidai.
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