Maikaʻi nā Smoothies iā ʻoe?

Anter

• He aha nā mānoanoa?
• Nā mea hoʻohui maʻamau
• Nā ʻano
• Nā pono olakino hiki
• Hiki ke kōkua i ka hoʻoulu ʻana i ka hua a me ka lau
• Kākoʻo paha i ka hoʻonui ʻia o ka ʻai o ka fiber
• Loaʻa kekahi mau ʻano i nā nui o nā kō i hoʻohui ʻia
• Kōkua anei nā mea leʻaleʻa i ke kaupaona kaumaha?
• Hiki ke hoʻonohonoho pono ʻia i nā Smoothies e hālāwai me kāu mau pono
• Mea ʻono leʻaleʻa olakino
• Mīkini hoʻonaninani
• Nā Pono
• Nā ʻōlelo aʻo
• Tropical berry beet smoothie
• Nā Pono
• Nā ʻōlelo aʻo
• Ke laina lalo

ʻO ka Smoothies kahi mea e makemake nui ʻia ai ke olakino a kūʻai pinepine ʻia ma ke ʻano he meaʻai olakino.

Lawe ʻia kēia mau mea inu inu maʻalahi, ʻoluʻolu ʻohana, a hiki ke hoʻololi ʻia no kēlā me kēia ʻono a i ʻole ka makemake papaʻai. Maʻalahi ka mākaukau o ka Smoothies iā ʻoe iho, akā hiki iā ʻoe ke kūʻai aku i nā mea hou a hue paha mai nā hale ʻaina kūikawā a me nā hale kūʻai nui nui.

ʻOiai e hoʻouka ʻia kekahi mau ʻano me nā mea ʻai a me nā huaʻai, a paʻa nā mea ʻē aʻe i nā kō a i ʻole nā ​​mea pono olakino ʻē aʻe. E like me ia, kānalua paha ʻoe inā he koho olakino lākou.

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā mānoanoa, me nā pono olakino hiki a me nā hemahema, ke kōkua paha lākou i ka pohō kaumaha, a me nā ʻōlelo aʻoaʻo no ka hana ʻana i nā mana kaulike ma ka home.

He aha nā mānoanoa?

Mānoanoa nā mānoanoa, nā mea inu momona i kāwili ʻia mai nā huaʻai i hoʻomaʻemaʻe ʻia, nā mea kanu, nā wai, yogurt, nā hua hua, nā ʻanoʻano, a me / a i ʻole ka waiū waiū a i ʻole ka waiū nond milk.

Hoʻomaka ka mea maʻalahi maʻalahi me nā mea pono ʻelua - kahi kumu a me kahi wai. Mai laila mai, hiki iā ʻoe ke hoʻohui i nā mea hoʻohui i kou makemake.

ʻO nā mea laumanu e hoʻopili i nā hua paʻū a i ʻole nā ​​pahu hau e hāʻawi i ka huahana hope i ke anuanu a me ka hau o ka waiū. Eia nō naʻe, ʻokoʻa ka nui o kā lākou ʻaoʻao ʻono ma muli o nā mea hoʻohui.

Nā mea hoʻohui maʻamau

ʻO nā mea hana i makemake ʻia ma ka homemade a me nā mea kūʻai aku i kūʻai ʻia me nā hale kūʻai:

• Hua: hua, maiʻa, ʻāpala, peach, manga, a me nā pineapa
• Nā mea kanu: kale, spinach, arugula, palaoa, microgreens, avocado, kukama, beetroot, cauliflower, a me nā kāloti
• Nā hua a me nā hua: ʻalemona, ka waiūpō, ka wai walnut, ka waiū hua pua pua, nā hua chia, nā ʻano hemp, a me ka ʻai flax
• Nā mea kanu a me nā mea ʻala: ka ʻāpala, ka pehu, ke kinamona, ka palaoa koko, nibao cacao, pāhiri, a basil
• Nutritional a me herbal mea hoʻohui: spirulina, bee pollen, matcha pauka, protein protein, a me ka pauka vitamona a me nā mea hoʻopili
• Wai: wai, wai huaʻai, wai mea kanu, waiū, waiū nond milk, wai niu, tī tī, a me ke kope inu anuanu
• ʻO nā meaʻono: ka syrup maple, ke kō maka, ka meli, nā lā i paina ʻia, ka syrup maʻalahi, nā wai momona huaʻai, stevia, aihima kalima, a me ka sorbet
• Kekahi: ka pīkeke, ka vanilla extract, nā wai ʻū i pulu ʻia, nā pīni keʻokeʻo i kuke ʻia, ka tofu silky, a me ka waiū a me ka yogurt nond milk

Nā ʻano

Hiki ke hoʻokaʻawale ʻia ka hapa nui o nā mea leʻaleʻa i hoʻokahi a i ʻole ʻelua o nā ʻano aʻe - ʻoiai aia ka mea nui e kau ʻia ma waena o lākou.

• ʻ smoothmaki hua. E like me ka inoa e hōʻike nei, ʻano maʻamau kēia ʻano smoothie i hoʻokahi a ʻoi paha mau ʻano hua i kāwili ʻia me ka wai huaʻai, ka wai, ka waiū, a me ka ʻaikalima.
• ʻ smoothmaʻomaʻo ʻōmaʻomaʻo. Hoʻopili nā mea ʻono ʻōmaʻomaʻo i nā lau lau ʻōmaʻomaʻo a me nā hua i kāwili ʻia me ka wai, wai, a waiū paha. Hoʻonui lākou i ke kaumaha i nā mea kanu ma mua o nā mea leʻaleʻa maʻamau, ʻoiai lākou e hoʻopili pinepine i kahi hua liʻiliʻi no ka mea ʻono.
• Hoʻolāʻau protein. Hoʻomaka ka hoʻomaka ʻana o nā smoothie protein me hoʻokahi huaʻai a mea kanu paha a me kahi wai, a me kahi kumu protein nui e like me Greek yogurt, cheese cheese, silken tofu, a protein protein.

Ma muli o ka maʻalahi o ka smoothies, maʻalahi ka ʻūlū iā lākou me nā mea momona.

Hana ʻia nā Smoothies e ke kāwili ʻana i nā huaʻai, nā lau, ka yogurt, a me nā mea hana ʻē aʻe e hana i ka mea inu momona a momona.

Nā pono olakino hiki

Pau ka poʻe i ka mea leʻaleʻa ma ke ʻano he meaʻai kakahiaka a i ʻole ka meaʻai ahiahi. Hiki iā lākou ke lilo i ala maikaʻi loa e hoʻohui i nā meaʻai olakino i kāu papaʻai.

Hiki ke kōkua i ka hoʻoulu ʻana i ka hua a me ka lau

Hana ʻia nā Smoothies mai ka hua hou a i ʻole ka paʻakai i kāu ʻai ʻana i nā hua a me nā mea kanu, i hāʻawi ʻia i nā ʻano huaora pono, nā mineral, pulupulu, a me nā antioxidants.

Hoʻohui pū, hiki i kēia mau mea momona ke hoʻemi i ka mumū, hoʻomaikaʻi i ka digestion, a hoʻohaʻahaʻa i kou makaʻu i nā kūlana mau e like me ka maʻi puʻuwai, osteoporosis, momona, a me ka noʻonoʻo noʻonoʻo e pili ana i ka makahiki.

Paipai ka World Health Organization (WHO) e ʻai ka poʻe mākua ma ka liʻiliʻi he 5 mau lawelawe (ma kahi o 400 gram) o nā hua a me nā mea kanu i kēlā me kēia lā. Eia nō naʻe, hāʻule ka hapa nui o ka poʻe i kēia māka ().

Inā ʻike ʻoe ʻaʻole ʻoe e ʻai i nā hua a i ʻole nā ​​mea ʻai, hiki i kahi mea leʻaleʻa ke ala maikaʻi e ʻūlū i 2-3 mau lawelawe hou aku.

Kākoʻo paha i ka hoʻonui ʻia o ka ʻai o ka fiber

ʻO ka puluniu kahi mea waiwai nui e kōkua i ka digestion ma ka pale ʻana i ka constipation a me ke kākoʻo ʻana i ka ulu ʻana o nā bacteria maikaʻi i kāu wahi digestive ().

Hōʻike ka noiʻi mua i kahi kaiāulu olakino o ke koʻohune ʻōpū e hiki ke kōkua i ka hōʻemi ʻana i ka mumū, paipai i ka hana olakino olakino, a kākoʻo i ke olakino noʻonoʻo.

Hoʻopili pū ʻia ka lawa pono ʻana o ka fiber i kahi hōʻemi hoʻemi ʻia o nā maʻi maʻi mau, e like me ka maʻi puʻuwai a me ka maʻi diabetes 2 ().

Eia nō naʻe, ʻaʻole hui ka poʻe he nui i kā lākou mau pono fiber i kēlā me kēia lā - keu hoʻi i ka poʻe e ukali nei i ka papa komohana.

Paipai ke Keʻena ʻAmelika Hui Pū ʻIa (USDA) i kēlā me kēia lā i lawe ʻia ma ka liʻiliʻi he 38 gram o ka fiber no nā kāne a me 25 gram no nā wahine. Hōʻike ka noiʻi i ka hapa nui o nā ʻAmelika, ma ka awelika, ʻai wale i nā 16 mau puleleka o kēlā me kēia lā ().

Me nā mea pono kūpono, hiki i nā mea leʻaleʻa ke lilo i ala maikaʻi loa e hoʻonui i ka lawe ʻana o ka fiber.

ʻO kekahi o nā meaʻai momona-ʻoi aku ka nui o nā mea smoothie, e like me nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa (e like me ka wai i hoʻopulu ʻia), nā nati, nā ʻanoʻano, a me nā legume (e like me nā pī keʻokeʻo).

He ala maʻalahi nā Smoothies e hoʻonui ai i kāu lawe ʻana i nā hua, nā mea kanu, a me nā meaʻai momona-ʻē aʻe.

Loaʻa kekahi mau ʻano i nā nui o nā kō i hoʻohui ʻia

ʻO ka ʻokoʻa ma waena o kahi smoothie olakino a maikaʻi ʻole ka mea nui i ka maikaʻi a me ka nui o nā mea hana.

ʻO ka pitfall nui a Smoothies ko lākou propensity e loaʻa i nā nui o nā kō i hoʻohui ʻia.

Hoʻohui ʻia ke kō e hoʻoliʻiliʻi i ka momona o nā mea momona. Eia kekahi, ʻo ka ʻai mau ʻana i ke kō i hoʻonui pinepine ʻia e hoʻonui ai i kou makaʻi i nā maʻi maʻi mau e like me ka maʻi puʻuwai, diabetes, a me nā maʻi ate ().

Paipai ka American Heart Association e kaupalena i kāu lawe ʻana o ke kō i hoʻohui ʻia ma mua o 9 teaspoons (37.5 gram) i kēlā me kēia lā no nā kāne a me 6 teaspons (25 gram) i kēlā me kēia lā no nā wahine ().

ʻOi aku ka kiʻekiʻe o nā mea leʻaleʻa mākaukau kalepa i hoʻohui ʻia i ke kō ma mua o nā mana home, akā pili ia i nā mea i hoʻohana ʻia i kēlā me kēia meaʻai.

ʻO kahi laʻana, ʻo Smoothie King's 20-auneke (590-mL) ka Hulk Vanilla Smoothie packs 47 mau kolamu o ka hoʻohui kō, kahi i ʻoi aku ma mua o kāu ʻōlelo kō i kēlā me kēia lā (6).

ʻO kā lākou Original Protein Pineapple Smoothie kahi koho ʻoi aku ka maikaʻi, no ka mea hāʻawi ia i 4 wale nō kō o ke kō i hoʻohui ʻia i ka nui o ka lawelawe (7).

Maʻalahi ke ʻike ʻia nā mea kō nui, e like me ke kō kōlea, ka meli, ka ʻaʻala maple, ka ʻaikalima, sherbet, a me ka nectar agave.

Eia nō naʻe, pono ʻoe e noʻonoʻo i nā kīʻaha nut, ka pauka protein, ka yogurt ʻono, nā mea ʻono ʻono hua, a me nā wai momona a me nā waiū nond milk nā kumuwaiwai hiki ke hoʻohui ʻia o ka kō

ʻO ka hoʻokomo pinepine ʻana i ka nui o nā kō i hoʻohui ʻia ʻaʻole maikaʻi ia, akā inā inu ʻoe i nā mea leʻaleʻa pinepine, ʻoi aku paha ka maikaʻi o ka hoʻopili ʻana i nā mea kō a hiki.

Ke hana nei i ka ʻono i ka home, e hoʻohana i nā hua holoʻokoʻa, e like me ka maiʻa pala, e hoʻohui i ka mea momona ma kahi o ka meli a me ka ʻaʻala maple.

Ke kūʻai ʻana i nā mea leʻaleʻa premade, e hoʻāʻo e hōʻemi a hōʻalo i ke kō i hoʻohui ʻia, ke nānā nui nei i nā mea leʻaleʻa e hoʻopili i nā meaʻai āpau e like me nā huaʻai a me nā mea ʻai.

No nā mea ʻōmole ʻōmole, hiki iā ʻoe ke ʻike i ka ʻike kō i hoʻohui ʻia ma ka lepili. No nā mea i kauoha ʻia, e nānā i ka pūnaewele o ka ʻoihana a i ʻole e noi no ka ʻike momona i ka papa helu.

Loaʻa i kekahi mau mea leʻaleʻa i nā nui o ke kō i hoʻohui ʻia, hiki ke hōʻemi i ka nui o ka momona o ka mea inu. ʻO ka nui o ka lawe kō i hoʻonui ʻia i kou makaʻi o ka maʻi.

Kōkua anei nā mea leʻaleʻa i ke kaupaona kaumaha?

Kūʻai pinepine ʻia nā Smoothies ma ke ʻano he hana hoʻemi kino.

Hōʻike ka noiʻi e maikaʻi paha lākou no kēia kumu inā ʻaʻole lākou e hoʻonui iā ʻoe i kāu mau calorie i kēlā me kēia lā.

ʻOiai ʻike kekahi poʻe i ka ʻono i kahi ala maʻalahi e nānā i nā ʻāpana meaʻai a noho ma luna o kā lākou pahuhopu kaumaha, ʻaʻole paha i piha nā mea ʻē aʻe ke inu lākou i kā lākou calories ma mua o ka ʻai ʻana.

ʻO kēlā, hōʻike ʻia kekahi mau noiʻi liʻiliʻi e hiki i nā mea leʻaleʻa i hoʻohana ʻia ma ke ʻano he pānaʻi pānaʻi ke hoʻopiha ʻia e like me nā meaʻai paʻa, a ʻo ka inu ʻana i nā calorie ma kahi o ka nau ʻana iā lākou ʻaʻole ia e alakaʻi i ka ʻai nui ke hoʻopau ʻia nā meaʻai paʻa ma hope

ʻO ka inu ʻana me ka hopena o ka nau ʻana i kou mau manaʻo o ka piha paha e pili kokoke loa i ka ʻoluʻolu āu e manaʻo ai i ka ʻai ma mua o ke ʻano o ka meaʻai ponoʻī.

Ua ʻike ʻia kahi noiʻi liʻiliʻi i ʻike ka poʻe i ʻike i kahi hua nui o ka hua ma mua o ka inu ʻana i kahi hua momona i piha a māʻona hou aʻe ma hope, hoʻohālikelike ʻia me ka poʻe i ʻike i kahi hua liʻiliʻi o nā hua ma mua o ka inu ʻana i ka mea momona ().

Ua hana ʻia kēia ʻoiai ua hoʻopau nā pūʻulu ʻelua i ka nui o nā calorie a me nā meaola mai ka smoothie.

ʻO ka mea hope loa, ʻoiai ʻo ka lilo ʻana o ke kaupaona hiki ke lilo i hana paʻakikī me nā kumu hāʻawi he nui, he mea nui e hoʻonui i nā calorie ma mua o kāu e lawe ai. Inā kōkua ka mea ʻono iā ʻoe e offset i nā calorie ʻē aʻe e ʻai ai ʻoe, hiki i kahi pono hana hoʻemi kaumaha.

Inā ʻoe e makakoho i nā mea haʻahaʻa ma nā kala a kiʻekiʻe i ka protein a me ka fiber, hiki i kāu mea leʻaleʻa ke mālama iā ʻoe a piha a hiki i kāu pāʻina aʻe. ʻO nā huaʻai āpau, nā lauʻai, nā kīpoki nut, a me nā yogurts haʻahaʻa a ʻaʻohe hoʻohui ʻia nā mea maikaʻi maikaʻi loa ke kaupaona-maikaʻi-aloha.

E hoʻomanaʻo i kāu mau pono olakino a me kou hiki ke lilo i ka kaumaha e like me nā kumu he nui, e like me ka makahiki, ka pae o ka hana, ka mōʻaukala, a me nā ʻano nohona.

Hiki ke hoʻonohonoho pono ʻia i nā Smoothies e hālāwai me kāu mau pono

Hiki iā ʻoe ke inu i nā mea leʻaleʻa ma ke ʻano o ka meaʻai māmā a i ʻole ka pāʻina pāʻina, akā he manaʻo maikaʻi e ʻike i nā ʻano e koho ai - keu hoʻi inā he manaʻo pilikino a i ʻole pahuhopu hoʻohui kino i kou manaʻo.

Aia kekahi manaʻo kuhihewa maʻamau ʻo nā mea ʻono he mau mea ʻai māmā haʻahaʻa haʻahaʻa, akā ʻo kekahi mea hoʻomoʻa e ʻūlū ma luna o 1,000 mau calorie e pili ana i kā lākou nui a me nā mea hana.

ʻO ka mea maʻamau, ʻo kahi smoothie 200-300-calorie me 10 gram o ka protein he meaʻai māmā loa ia, akā ʻo kahi mea holoi ʻo 400-800-calorie e hāʻawi ana ma kahi o 20 mau keneta o ka protein i kūpono ma ke ʻano he pani meaʻai. ʻOi aku ka maikaʻi e nānā i kāu mau pahuhopu a me nā pono kalori e hoʻoholo ai i kāu mau pono kikoʻī.

ʻOkoʻa ka ʻokoʻa ma waena o nā mea ʻelua e like me ka hoʻoponopono ʻana i ka nui o ka lawelawe ʻana.

Hāʻawi ka nui o nā kaulahao smoothie i ka mea hoʻohui a me ka ʻike pono no kēlā me kēia huahana, i loaʻa pinepine ʻia i nā lawelawe he 16–32-auneke (475–945-mL).

Ke hana maʻalahi ʻana i ka home, e mālama pono i ka nui o kāu ʻāpana. ʻO nā momona e like me nā nati, nā ʻanoʻano, nā pōpō nut, nā yogurts momona piha, a me ka avocado e hāʻawi i nā calorie hou aʻe akā e hoʻonui i ka momona o ka momona. I kēia manawa, nā mea hoʻohui sugary e like me nā syrup e hāʻawi i nā calorie hou aʻe me ka ʻole o nā mea momona maikaʻi.

Hiki i nā Smoothies ke kōkua i ka pohō kaumaha inā kōkua lākou iā ʻoe e mālama i kahi deficit calorie. Eia nō naʻe, hiki iā lākou ke kiʻekiʻe i nā calories, no laila pono ʻoe e koho i kēlā mau mea e komo i kāu mau calorie i kēlā me kēia lā.

Mea ʻono leʻaleʻa olakino

Hoʻohana nā mea ʻono momona loa i nā meaʻai āpau, loaʻa ka liʻiliʻi a ʻaʻohe kō i hoʻohui ʻia, a hoʻokomo i ka helu kaulike o nā kālaki, ka fiber, ka protein, a me nā momona momona.

Inā makemake ʻoe e hoʻāʻo i ka hana ʻana i nā mea leʻaleʻa ma ka home, eia kahi ʻelua mau mea hoʻāʻo e hoʻomaka ai.

Mīkini hoʻonaninani

Nā Pono

• 2 mau kīʻaha (56 gram) o ka milo pēpē hou
• 1 maiʻa nui pala, ʻoki a paʻahau
• 1 punetēpuni (6 gram) o ka ginger hou, ʻoki liʻiliʻi
• 2 punetēpō (32 gram) o ka waiū ʻaʻamona ʻole i hoʻomoʻi ʻia
• 1/4 o kahi ʻāpiki liʻiliʻi
• 4-6 auneke (120-180 mL) o ka waiū almond unsweetened
• 1/2 kīʻaha (125 gram) o ka haʻahaʻa a nonfat vanilla Greek yogurt paha

Nā ʻōlelo aʻo

Hoʻohui i nā mea hoʻohui āpau i ka blender a kāwili a hiki i ka laumā. Inā mānoanoa loa ia, e hoʻonui i ka waiū ʻalemona.

Hana kēia kuke i 20 auneke (590 ML) a hāʻawi ((,,,,,):

• Kalepona: 513
• Momona: 25 gram
• Huinacarbs: 56 gram
• Puluniu: 10 gram
• Pākuʻi ʻia nā kō: 6 gram
• Kumuʻiʻo: 21 gram

Tropical berry beet smoothie

Nā Pono

• 1 kīʻaha (197 gram) o nā hua hua kāwili ʻia
• 1/2 kīʻaha (82 gram) o ka mango paʻahau
• 1/4 kīʻaha (34 gram) o nā beets maka, ʻokiʻoki ʻia a ʻoki ʻia paha
• 2 punetēpu (20 gram) o ka puʻuwai hemp
• 1/2 kīʻaha (125 gram) o ka haʻahaʻa yogurt Greek momona momona
• 4-6 auneke (120-180 mL) o ka wai niu i hoʻomomona ʻole ʻia
• kahi kaomi o ka wai lime hou

Nā ʻōlelo aʻo

Hoʻohui i nā mea hoʻohui āpau i kāu kāwili a kāwili a hiki i ka laumā. Inā makemake ʻoe i kahi mea momona iki, e hoʻohana i ka yogurt momona momona a kuapo paha i ka wai niu no 100% wai momona.

Hana kēia kuke i 20 auneke (590 ML) a hāʻawi ((,,,,):

• Kalepona: 380
• Momona: 13 gram
• Huina carbs: 52 gram
• Pākuʻi ʻia nā kō: 0 gram
• Puluniu: 8 gram
• Kumuʻiʻo: 22 gram

Ke hana nei i nā mea leʻaleʻa ma ka home, e hoʻopili i ka hui kaulike o nā kālaki, ka fiber, ka protein, a me nā momona momona.

Ke laina lalo

ʻO nā meaʻai a me nā meaʻai māmā nā Smoothies a hiki ke kūpono i nā ʻono āpau a me nā makemake papaʻai. Hoʻoholo nui ʻia ko lākou olakino e kā lākou mea hana.

Hana ʻia nā mea momona momona me nā meaʻai āpau e like me nā huaʻai, nā lau, ka yogurt, a me nā momona momona, ʻoiai nā mea me nā kō i hoʻohui ʻia ʻaʻole like me ka momona o ka momona a hiki ke hāʻawi i nā hopena olakino maikaʻi ʻole i ka manawa.

Hiki i nā Smoothies kiʻekiʻe i ka protein a me ke fiber ke kōkua i ka pohō kaumaha ma ka mālama ʻana iā ʻoe i piha.

Inā ʻoe e ʻimi nei i kahi ala hana e hoʻonui ai i kāu hua a me ka ʻai ʻana o ka veggie, ʻo ka ʻono paha ke ala e hele ai.