5 mau palaoa maiʻa me ka liʻiliʻi ma mua o 200 calories

Anter

• 1. Pā maiʻa i loko o ka hawewe
• 2. Pancake maiʻa momona
• 3. ʻO ka ʻaikalima kokoleka me ka maiʻa
• 4. ʻO ka palaoa maiʻa a me nā hua
• 5. Keke maiʻa kō ʻole

He hua nui ka maiʻa i hiki ke hoʻohana ʻia i loko o kekahi mau ʻano ʻono, ʻono a ʻono hoʻi. Kōkua pū ia ia e pani i ke kō, e lawe ana i kahi mea ʻono i ka hoʻomākaukau, i ka hāʻawi ʻana i ke kino a me ka nui i nā pōpō a me nā pai.

ʻO kahi wēlau maikaʻi e hoʻohana mau i ka maiʻa pala loa, no ka mea, ʻoi aku ka momona o kēia a ʻaʻole hei i ka ʻōpū.

1. Pā maiʻa i loko o ka hawewe

ʻO ka pala o ka maiʻa i loko o ka hawewe, he papa hana wikiwiki a maʻalahi ia, waiwai i nā olonā e kōkua i ka ʻōpū a he 200 kcal wale nō.

Nā Pono:

• 1 maiʻa pala
• 1 hua manu
• 1 col o ka sup i piha i ka ʻoka a i ʻole ka ʻoka
• kinamona e ʻono

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i ka hua manu me kahi puna i loko o kahi ipu e hoʻohālikelike ai i ka dumpling, e like me ke pola cereal. Knead i ka maiʻa a kāwili i nā meaʻai āpau i ka pahu like. ʻO ka hawewe uila no 2:30 mau minuke i ka mana piha. Inā kū ka muffin mai ka ipu, makaukau ia e pau.

2. Pancake maiʻa momona

Maikaʻi ka pancake maiʻa i kēlā mau manawa ke makemake ʻoe e ʻai i kahi mea momona, no ka mea, me ka loaʻa ʻana o kahi ʻono momona, hiki ke hoʻopiha ʻia me ka jelly hua ʻole i hoʻomoʻa ʻia, kahi meli o ka meli a me ka waiūpī. ʻO kēlā me kēia pancake ma kahi o 135 kcal wale nō.

Nā Pono:

• 1/2 kī ʻaha
• 1/2 maiʻa pala
• 1/2 teaspoon palaoa kālua
• 40 ml (1/6 kīʻaha) o ka waiū
• 1 hua manu
• Kinamona pauka e ʻono

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā mea āpau āpau i ka blender a hana i 2 pancakes i loko o ka skillet nonstick me kahi aila ʻoliva a i ʻole ka aila niu. Inā ʻaʻole ʻoe makemake e hana i 2 pancakes i ka manawa hoʻokahi, hiki ke mālama i ka palaoa i loko o ka pahu hau no 24 mau hola.

3. ʻO ka ʻaikalima kokoleka me ka maiʻa

ʻO ka ʻaikalima maiʻa e wikiwiki e hana a make i nā kuko no nā mea momona. ʻO ka mea maikaʻi ke kāwili i ka ʻai kalima me ka momona a i ʻole nā ​​kumu waiwai protein, e like me ka pīnī a me ka protein whey, no ka mea e lilo i mea momona a hoʻemi i ka stimulus o ka hana momona. Eia nō naʻe, hiki ke hana ʻia me ka maiʻa wale nō.

Nā Pono:

• 1 maiʻa
• 1 kolā o ka palaoa waiūpī
• 1/2 kolikō o ka palaoa koko

Hoʻomākaukau hoʻomākaukau:

E ʻoki i ka maiʻa i loko o nā ʻāpana a paʻa. Wehe i ka pahu hau a waiho i loko o ka hawewe uila ma 15 mau kekona wale nō, e lilo ka hau. E kuʻi i ka maiʻa a me nā mea hana ʻē aʻe me ka mea kāwili e ka lima a i ʻole ka blender.

4. ʻO ka palaoa maiʻa a me nā hua

Wikiwiki a maʻalahi ka hana ʻana o kēia berena, ke koho maikaʻi loa e pani i nā berena me nā mea hoʻohui i kūʻai ʻia ma ka supermarket.Hoʻohui ʻia, waiwai ʻo ia i ka fiber, e kōkua ana e hāʻawi iā ʻoe i ka māʻona hou aʻe, kaohi ʻana i ka glucose koko a hoʻomaikaʻi i ka ʻōpū. ʻO kēlā me kēia ʻāpana 45 g e pili ana iā 100 kcal.

Nā Pono:

• 3 ʻāpana maiʻa
• 1/2 kīʻaha chia i nā hua
• 2 col o ka waiū niu
• 3 mau hua
• 1 kīʻaha oat bran
• 1 col o ka hoʻomo palaoa kopa
• Kinamona pauka e ʻono

Hoʻomākaukau hoʻomākaukau:

Kāpala i ka maiʻa a kuʻi i nā mea pono āpau i ka blender. Ma mua o ka lawe ʻana e hoʻomoʻa, e pīpī i ka sesame ma luna o ka palaoa. Hoʻomoʻa i nā kekelē 200 ma kahi o 20-30 mau minuke. Hana ma kahi o 12 mau lawelawe.

5. Keke maiʻa kō ʻole

Nui ka waiwai o kēia pōpō palaoa i ka puluniu a me nā momona maikaʻi, i kōkua i ka mālama ʻana i ka cholesterol a hāʻawi iā ʻoe i ka māʻona hou aku. ʻO kēlā me kēia ʻāpana 60 g ma kahi o 175 kcal.

Nā Pono:

• 1 kīʻaha oat a i ʻole bran oat
• 3 maiʻa pala
• 3 mau hua
• 3 mau punetēpu i piha i ka huaʻala
• 1/2 kīʻaha ʻaila niu
• 1 punetune he kinamona pauka
• 1 col o ka pā palaoa pāpaʻu

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā mea āpau i ka blender (kūlike mau ka palaoa) a lawe i ka umu waena no 30 mau minuke a i ka maloʻo ʻana o ka niho niho. Inā makemake ʻoe i nā hua waina holoʻokoʻa, e hoʻopili wale iā lākou i ka palaoa ma hope o ka pā ʻana i nā mea āpau i ka blender. Hana i 10 a 12 mau lawelawe.

E ʻike pū i nā meaʻai e leʻaleʻa ai i ka ihi maiʻa.