10 Mea Maʻemaʻe Diabetic-Friendly Smoothies

Anter

• 1. Mea hoʻonani Superfood
• 2. ʻO ka mea momona ʻo-strawberry strawberry
• 3. Berry blast smoothie
• 4. Mākaukau peach
• 5. ʻO smoothie ʻōmaʻomaʻo Joann
• 6. ʻO ka mea momona ʻōmaʻomaʻo ʻōmaʻomaʻo
• 7. Mākaukau snickers
• 8. Hua Chia, niu, a me ka smoothie spinach
• 9.ʻO ka mea momona kakahiaka kakahiaka ʻoat oatmeal
• 10. Berry waiū momona momona

Hōʻike Overview

ʻO ka loaʻa ʻana o ka maʻi diabetes ʻaʻole ia he kumu e hōʻole ai ʻoe iā ʻoe iho i nā meaʻai āu e aloha ai, akā makemake ʻoe e hana i nā koho meaʻai olakino. ʻO kahi koho maikaʻi e ʻai i nā hua a me nā mea kanu he nui, kaupaona i ka meaʻai akā māmā ka calorie.

ʻOi aku kekahi mau huaʻai a me nā mea kanu no ka mālama ʻana i kāu maʻi kō ma mua o nā poʻe ʻē aʻe. E nānā no ka hana haʻahaʻa ma ka papa kuhikuhi glycemic a me ka ukana, ʻo ia hoʻi ʻaʻole ia e hoʻonui i kāu kō kō.

He mea nui nō hoʻi e kiʻi i ka nui o nā meaʻai o ka waiū calcium a me nā probiotic-waiwai e hoʻoikaika i kou mau iwi a hāʻawi i ka bacteria momona maikaʻi. ʻO nā kumuwaiwai maikaʻi nā waiū momona momona, kefir, a me Greek yogurt.

Pono kēia mau meaʻai i kēlā me kēia papaʻai diabetes, akā ʻaʻole pono ʻoe e ʻai iā lākou me kahi puna a i ʻole puna. Hiki iā ʻoe ke ʻūlū nui i ka meaʻai i loko o hoʻokahi smoothie a kiʻi i kahi mea ʻono maikaʻi. Ke paʻa nei ʻoe me nā mea olakino a mai hoʻohui i nā mea leʻaleʻa keu, hiki iā ʻoe ke leʻaleʻa i kēia mau mea mālama i kēlā me kēia manawa.

Hoʻomanaʻo wale ʻoe ke hoʻohui ʻoe i nā hua i loko o kāu mau mea leʻaleʻa e helu iā lākou ma ke ʻāpana o kāu ʻāpana huaʻai i kēlā me kēia lā no laila ʻaʻole ʻoe e hoʻonui nui i nā mea ʻaʻā. ʻOiai ʻo ke kō kūlohelohe i hiki ke hoʻokuke i kāu kō kō inā ʻoe e ʻai nui.

Eia he 10 mau manaʻo smoothie aloha aloha e hoʻomaka ai.

1. Mea hoʻonani Superfood

Loaʻa kēia a pau i ka mea momona - hua hua antioxidant-waiwai, momona momona mai ka avocado, greens, a protein. E makaʻala wale nō i ke kūʻai ʻana i ka yogurt berry āu e koho ai i kahi māka liʻiliʻi loa i ke kō, e like me Siggi, a i ʻole stevia-sweetened. A i ʻole koho i ka yogurt unsweetened.

He 404 calories ko kēia meaʻai, no laila e hoʻohana ia mea ma ke ʻano he pāina pāina ma kahi o kahi meaʻai māmā.

E nānā i ka papa kuhikuhi.

2. ʻO ka mea momona ʻo-strawberry strawberry

He maʻi diabetes ka mea hana a kēia mea hana maʻalahi a ʻike i kēia papa hana ma hope o kekahi hoʻokolohua akahele.

ʻAʻole maikaʻi ka ʻono, akā ʻaʻole ia e hōʻino i kāu kō kō. ʻO ka soymilk a me Greek yogurt e hoʻomalulu a momona me ka ʻole o ka hoʻonui ʻana i ke kō. Hiki iā ʻoe ke kuʻi hou i ka fiber me ka punetune o nā hua chia.

E nānā i ka papa kuhikuhi.

3. Berry blast smoothie

ʻO ke kumu berry o kēia smoothie mea momona, akā haʻahaʻa naʻe ia ma ka papa kuhikuhi glycemic. Inā he tart kāu hua, ʻo ka wai niu a me ka mango e hoʻohui i kahi mea ʻono maoli. E kiʻi pū ʻoe i kahi lāʻau olakino o ka omega-3 fatty acid mai ke olonā.

Hana kēia meaʻai i ʻelua mau mea leʻaleʻa.

E nānā i ka papa kuhikuhi.

4. Mākaukau peach

Hana kēia smoothie peach no ka mea hōʻoluʻolu awakea maikaʻi loa. Maʻalahi e hana me nā mea hana ʻelima wale nō. Hoʻohui, hoʻouka ʻia me ka puna a lawa ka māmā ʻaʻole ia e kaupaona iā ʻoe.

Hoʻohui i 1 punetēpō o nā hua chia a mālama i ka peel ma ka peach no nā mea ʻoi aku ka nui. ʻOi aku ka mea nui o ka fiber i kēia smoothie no ka mea e kāhea ana kēia meaʻai i 4 auneke o ka yogurt momona, kahi hiki ke hāpai i kāu kō kō.

E nānā i ka papa kuhikuhi.

5. ʻO smoothie ʻōmaʻomaʻo Joann

Hōʻalo kēia smoothie i kahi mea kanu ʻōmaʻomaʻo, ka milo, akā camouflages iā ia me nā hua hou a me ka pauka kokoleka. Koho i ka pauka protein stevia- a i ʻole erythritol-momona i mea e hōʻalo ai i nā meaʻono ʻono. Hoʻohui nā hua Chia a me nā hua paukena i kahi ʻano momona, fiber, a me nā omega-3 fatty acid.

E nānā i ka papa kuhikuhi.

6. ʻO ka mea momona ʻōmaʻomaʻo ʻōmaʻomaʻo

Inā pilikia ʻoe i ka hālāwai ʻana i kāu koi ʻōmaʻomaʻo i kēlā me kēia lā akā ʻaʻole makemake nui i nā salakeke, no ke aha e inu ʻole ai i kāu mau mea ʻai? Lawe kēia i ka mea hoʻonani ʻōmaʻomaʻo e hoʻonui nui ʻia i ka kale nutrient-dense a i ka spinach i kaulike ʻia me ka tart apple a me ka pea. ʻO ka wai lime a me ka mint e hoʻokō i ka hui, me ka hoʻohui ʻana i kahi ʻono o ka ʻono a me ka hou.

E haʻalele i ka nectar agave, i loaʻa nā hopena maikaʻi ʻole i kāu metabolism.

E nānā i ka papa kuhikuhi.

7. Mākaukau snickers

Ke makemake nei ʻoe i ka ʻono kokoleka-peanut o kāu pā ʻaina punahele, akā ʻaʻole makemake ʻoe e hoʻouna i kou kō kō i ke kiʻekiʻe? E kiʻi i nā mea ʻono like me ka ʻole o ka spike e ka hahau ʻana i kēia mea hoʻonani i hoʻouluulu ʻia. No ka mea hoʻonanea hoʻoliʻiliʻi, kuapo i ka punetune 1 o ka syrup caramel manuahi kō ʻole no 1 teaspoon o ka caramel extract.

ʻOi aku ka momona o kēia protein i ka protein a me ka calcium.

E nānā i ka papa kuhikuhi.

8. Hua Chia, niu, a me ka smoothie spinach

Loaʻa i kēia momona momona a momona ka 5 wale nō goma. I mea e waiho ai i ka wahie i lalo, e hoʻohana i ka waiū niu māmā ʻaʻole i hoʻomomona ʻia. No ka mea momona hou, paipai ka mea kākau i ka hoʻohui ʻana i kekahi mau kaha o ka pauka Stevia.

E nānā i ka papa kuhikuhi.

9.ʻO ka mea momona kakahiaka kakahiaka ʻoat oatmeal

He aha ke ala ʻoi aku ka maikaʻi e hoʻomaka ai i kou lā ma mua o kahi mau puʻuwai puʻuwai puʻuwai, pulupulu, me ka potasiuma a me ka wikamina C? Hāʻawi pū ka ʻoka i hoʻomoʻa ʻole ʻia i ka starch kūpale, kahi kumu maikaʻi o ka wahie no ka bacteria bacteria a hiki ke hiki.

Hoʻopili kēia mea ʻono kakahiaka i nā meaʻai he nui i hoʻokahi aniani. Eia kekahi mau ʻōlelo aʻoaʻo e hana ʻoi aku ka maikaʻi o kēia smoothie no kāu kō kō.

• Koho i ka maiʻa liʻiliʻi a mai poina e hoʻohui i kēlā mau ʻākeʻakeʻa i kāu helu o kēlā me kēia lā no laila ʻaʻole ʻoe e hele i kāu ʻāpana.
• E hoʻolilo i kēia meaʻai i ʻehā mau lawelawe ma mua o ʻelua.
• E hoʻohana i ka ʻalemona unsweetened a i ʻole ka soymilk ma kahi o ka waiū skim e hōʻemi hou ai i nā kalakeke.

E nānā i ka papa kuhikuhi.

10. Berry waiū momona momona

ʻO nā nati kahi mea nui o kēlā me kēia papaʻai ʻai olakino, a hoʻohui kēia kuke i kekahi o nā ʻano momona, nā ʻalemona a me nā walnuts. Hoʻohui, loaʻa iā ʻoe nā greens mai ka kale, calcium mai ka waiū, a me nā antioxidant mai nā strawberry. ʻO kēia mau mea a pau no 45 wale nō kālika o ka pākeke!

E nānā i ka papa kuhikuhi.