Iziqhamo zibaluleke kakhulu kwizidlo zabantwana, kwinani elikhulu leevithamini, iiminerali, imicu kunye nazo zonke iintlobo zezondlo eziyimfuneko kubomi babancinci. Ngokwezindululo zesondlo, abantwana kufuneka bathathe iziqwenga ezi-5 zeziqhamo ngosuku. Ixabiso elinokubonakala kunzima ukufezekisa, kuba kunzima ukwazisa iziqhamo ezi-5 kukutya kwabantwana yonke imihla.
Ukuququzelela umsebenzi wokusetyenziswa kweziqhamo ekutyeni kwabantwana, Kuyimfuneko ukwazisa le nto kwezinye izidlo. Ngale ndlela, kuya kuba lula kubo bobabini abancinci kunye nabadala ukuthatha iziqhamo ezifunwa ngumzimba wabo yonke imihla. Zininzi iindidi zeziqhamo, kunye neencasa ezahlukeneyo, onokuzibandakanya kwizitya ezininzi kwaye ufumane iiresiphi ezimnandi kumanyathelo nje ambalwa, njengeesaladi, iilekese, Ijeli okanye iisaladi zeziqhamo, ngaphandle kokulibala iziqhamo ezimnandi nezihlaziyayo zeziqhamo.
Iziqhamo ze-smoothies
Los iinyosi zobisi yeziqhamo zamkela amakhulu endibaniselwano, xuba iintlobo ezahlukeneyo zeziqhamo, yongeza imbewu okanye ugqibezele ukushukuma nangalo naluphi na uhlobo lwesiseko sobisi, esifana neyogathi, ubisi, itshizi okanye iziselo zemifuno. Ke ilula yeziqhamo iba lula isidlo esipheleleyo esingazukufuna amaqabane. Naluphi na oku kugungqiswa kugqibelele isidlo sakusasa, isidlo, kunye nokutya.
Iziqhamo kunye nobusi smoothie
Izithako:
- 1/2 iphitshi
- 2 izilayi ze ipayina endalo
- incindi ye lemon
- 1/2 ipepino
- Iglasi enye ye amanzi coconut
- itispuni ye imayela
Ukulungiselela:
- Ucocekile, Chuba iziqhamo kunye nekhukhamba kwaye ubeke kwiglasi ye-blender
- Yongeza ijusi yelamuni kwaye iqala ukubetha, ngesantya esisezantsi ukuze izithako zidityaniswe
- Yongeza amanzi ecoconut kancinci kancinci, betha ukujonga ubungakanani bamanzi ekufuneka uwonge, kuxhomekeke kubume obufuna ukufumaneka
- Ukugqiba yongeza icephe lobusi kwaye ubethe kancinci kwakhona
Iziqhamo ezibomvu smoothie
Izithako:
- Isitya se iziqhamo ezibomvu ezingafaniyo, (iiblueberries, raspberries, amaqunube amnyama, amaqunube, njl.
- 1 iyogathi IsiGrike
- 1/2 iglasi ye leche
Ukulungiselela:
- Zihlambe kakuhle iziqhamo ezibomvu ukususa nawuphi na umkhondo wobumdaka
- Beka ngaphandle kokunqunqa iglasi ye-blender kwaye yongeza ubisi oluncinci
- Qala betha ngesantya esisezantsi, yongeza iyogurt yamaGrike kwaye uqhubeke nokubetha de iziqhamo zichithwe kakuhle
- Yongeza ubisi kancinci kancinci, ude ufumane ubukhulu oyifunayo
Iziqhamo ze-smoothies kunye ne-ice cream
Izithako:
- Ibhola ye ice cream cream okanye ivanilla
- 1 iyogathi endalo
- Isilayidi se ujodo
- 1 isilayi se icantaloupe
- Isiqingatha setispuni i sinamoni umgubo
Ukulungiselela:
- Susa ii-nuggets kwi ivatala kunye ne-melon kunye nokucoca, beka iziqhamo kwiglasi ye-blender
- Ukubetha kancinci isiqhamo kwaye ungeze i-ice cream eninzi, ubethe kwakhona
- Ekugqibeleni, yongeza iyogathi kunye netispuni yesinamoni uxube yonke into kwakhona
Ibhanana kunye nekhokhonathi smoothie
Izithako:
- 1 ibhanana zivuthiwe
- Iglasi ubisi lwekhokhonathi
- icephe lobusi okanye isiraphu ye-agave
- Iipuniwe ezi-3 i-vanilla ice cream
Ukulungiselela:
- Chuba ibhanana kwaye ubeke kwiglasi ye-blender, ngaphandle kokuyisika kakhulu
- Yongeza iglasi yobisi lwekhokhonathi kwaye iqala ukubetha ngesantya esiphakathi
- Emva koko yongeza i-vanilla ice cream kunye necephe lobusi okanye isiraphu kwaye ubuyele kuyo ukubetha kude kube yinto oyifunayo
I-Banana Smoothie eStrawberry
Izithako:
- 1 ibhanana zivuthiwe
- 4 o 5 amaqunube
- Iglasi enye ye leche
- 1/2 iglasi ye cream engamanzi khekhe
- Iispuni ezi-2 ushukela
Ukulungiselela:
- Hlamba amaqunube kakuhle, Sika kwaye ubeke kwiglasi ye-blender
- Chuba ibhanana kwaye uyongeze kwiglasi, yongeza iglasi yobisi kwaye iqala ukubetha ngesantya esiphakathi
- Ke yongeza ukhilimu kunye noshukela kwaye ugqibe ukubetha de kufumaneke ubukhulu obunqwenelekayo. Ukuba ukhilimu utyebile kakhulu, ungongeza ubisi oluninzi, de ube ufumana ubume obulungele ukuthanda abantwana bakho.