Imirire Ubuzima

Ibyiza bya smoothie ya avoka n’imineke

Iyo impeshyi yacanye usanga ahafatirwa ibyokunywa habona abayoboke cyane kurenza ahafatirwa ibyokurya.

Abakunda ibyokunywa bidasembuye, noneho bigakubitiraho kudakunda ibyanyuze mu nganda, kimwe mu byo binywera harimo ibinyobwa bimenyerewe ku izina rya smoothies. Aha ruba ari uruvange rw’imbuto zinyuranye bongeramo akenshi amata, bakabikoramo uruvange rutari umutobe ariko nanone rudafatiriye cyane.

Buri smoothie igira umwihariko wayo, hano muri iyi nkuru tugiye kuvuga kuri smoothie y’imineke na avoka tunavuge ibyiza n’akamaro kayo tutibagiwe kuvuga uko wayikora.

 

  1. Iyi smoothie umwihariko wayo wa mbere ni uko itera igihagisha, ikaba kandi isoko y’imyunyungugu na zavitamini aho uretse vitamini B12 iboneka ku bikomoka ku matungo, izindi zisigaye zose uzisangamo.
  2. Ni iya mbere kandi mu kuguha poroteyine zikomoka ku bimera kuko avoka iza ku isonga mu bimera bifite poroteyine nyinshi
  3. Iyi smoothie iguha potasiyumu ihagije, vitamini B9 ihagije, ibi bikayigira ingenzi ku bagore batwite kuko ifasha abana bari mu nda kandi ikarinda ba bagore kuba bagira umuvuduko ukabije w’amaraso igihe batwite.
  4. Avoka ubwayo irimo inkubwe eshatu lutein kurenza izindi mboga zose n’imbuto. Ibi bituma iba nziza mu kurinda kanseri zinyuranye, ndetse no kurinda amaso kuba yagira ubuhumyi bukunze kuza igihe bwije.
  5. Ntitwabura kandi kuvuga ko iyi smoothie ikungahaye kuri kalisiyumu kuko usangamo 130mg mu gakombe kayo.

Uretse ibi kandi, mu mineke naho harimo akamaro gakurikira:

  1. kuko ikungahaye kuri pectin, bifasha mu igogorwa no gusohora ubumara mu mubiri
  2. Imineke ni prebiotic, bivuze ko ifasha bagiteri nziza zo mu nzira y’igogorwa kororoka
  3. Kuba kandi irimo fibre bituma iba myiza mu kurinda impatwe no kugarura ibyatakaye nyuma yo kurwara impiswi
  4. Igabanya acide mu gifu bityo ikarinda ikirungurira no kuribwa mu gifu ndetse inaba myiza ku bafite ibisebe mu gifu

Uko bitegurwa

Ntabwo kubitegura bigoye upfa kuba gusa ufite akamashini kabigenewe (blender). ibikenerwa harimo

  • Umuneke uringaniye
  • Avoka iringaniye
  • Igikombe cy’inshyushyu
  • Utuyiko 3 tw’ubuki niba ushaka ibiryohereye cyane

Shyira mu mashini ariko umuneke na avoka ubanze ubikatakate ubundi usye kugeza binoze neza. Niba ufite firigo banza ushyiremo uze kunywa bisa n’ibikonje.

Muryoherwe !!!!!!!!!!

 

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