Lulu nā homemade 6 e lilo i ka paona

Anter

• 1. ʻO ka huaʻai yogurt creamy
• 2. ʻO ka palaoa maiʻa a me ka waiū pī
• 3. ʻO ka wikamina mai ka papaya a me ka oat bran
• 4. ʻO ka huaʻai huaola Açaí
• 5. ʻO ka kiwi momona a me ka mea momona momona
• 6. ʻO ka palaoa koko me nā ʻoka

ʻO ka lawe ʻana i nā wikamina homemade kahi ala maikaʻi loa e pili pono i ka hoʻowahāwahā ʻana i ka wā make a me ke kālā. I loko o nā wikamina hiki ke hoʻohuihui i nā meaʻai e loaʻa nā meaola kūpono e wikiwiki ai i ka metabolism a makemake i ka pohō kaumaha.

ʻO kahi kihi maikaʻi e hoʻohui mau i nā meaʻai momona i kāu lulu home, e like me chia, flaxseed a me ka oat bran, no ka mea hāʻawi lākou iā ʻoe i ka māʻona hou a kōkua i ka hōʻemi ʻana i ka papa kuhikuhi glycemic o ka pāʻina. He mea nui nō hoʻi ʻaʻole e hoʻomomona i nā huaora me ke kō a me ka meli, i mea e hoʻonui ʻole ai i kāu mau calorie a me ka hana ʻana o ka momona i ke kino.

Eia nā hui ʻono ʻono o nā lulu home.

1. ʻO ka huaʻai yogurt creamy

ʻO kēia wikamina ma kahi o 237 kcal a hiki ke hoʻohana ʻia ma ke ʻano he meaʻai ahiahi a i ʻole ma ke ʻano he hoʻomaʻamaʻa mua.

Nā Pono:

• 1 maiʻa paʻa
• 5 g o nā strawberry
• 120 g o ka yogurt nonfat papu
• 1 punetēpō o nā ʻano pua sunflower

Hoʻomākaukau hoʻomākaukau:

Wehe i ka maiʻa mai ka pahu hau a kuʻi i nā mea pono āpau i ka blender me ka hoʻohana ʻana i ka hana pulse a hiki i ke kuʻi ʻia ʻana o ka maiʻa maloʻo a lilo i kalima.

2. ʻO ka palaoa maiʻa a me ka waiū pī

Loaʻa kēia vitamona ma kahi o 280 kcal a me 5.5 g fiber, kahi e hoʻopiha ai a hoʻomaikaʻi i ka ʻōpū, e lilo ia i koho maikaʻi loa no ka hana ma hope.

Nā Pono:

• 1 maiʻa
• 200 ml o ka waiū skimmed a mea ʻai paha
• 1 pata pīni pīnī
• 2 teaspoons chia

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā mea hoʻohui āpau i ka blender a inu i ka ʻaikalima.

3. ʻO ka wikamina mai ka papaya a me ka oat bran

Loaʻa ka huaora papaya i 226 kcal a me 7.5 g puluniu, he mea kūikawā e kōkua i ka hana ʻana o ka ʻōpū, e hakakā me ka momona a me ka digestion maikaʻi ʻole, e kōkua i ka hoʻomaloʻo ʻana i ka ʻōpū. Hiki ke hoʻohana ʻia no ka ʻaina kakahiaka a i ʻole ka ʻaina ahiahi.

Nā Pono:

• 200 ml o ka waiū skimmed
• 2 ʻāpana lahilahi o ka papaya
• 1 teaspoon chia
• 1 punetēpu o ka oan bran
• 1 tīpune o ka olonā

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā mea hoʻohui āpau i ka blender a inu i ka ʻaikalima.

4. ʻO ka huaʻai huaola Açaí

Loaʻa ka huaora acai ma kahi o 300 kcal a ʻoi aku ma mua o 30 g mau protein, e hana ana i kahi koho maikaʻi loa e hoʻoulu i ka metabolism a me ka wikiwiki i ka hoʻihoʻi ʻana o nā mākala i ka hana ma hope.

Nā Pono:

• 200 ml o ka waiū skimmed
• 1 scoop o ka vanilla flavored whey protein
• 100 g a i ʻole 1/2 kōpaʻa açaí manuahi
• 1 maiʻa

Hoʻomākaukau hoʻomākaukau:

Pākuʻi i nā mea hoʻohui āpau i ka blender a inu i ka ʻaikalima.

5. ʻO ka kiwi momona a me ka mea momona momona

Loaʻa kēia huaʻai ma kahi o 235 kcal a me 4 g puluniu, kahi mea maikaʻi e hoʻomaikaʻi ai i ka digestion ma muli o ke alo o ka mint. ʻO kahi koho maikaʻi e hoʻohana iā ia no ka ʻaina kakahiaka.

Nā Pono:

• 1 kiwi
• 5 mauʻu strawberry
• 1 punetēpu o ka oan bran
• 170 g a i ʻole 1 ipu liʻiliʻi o ka yogurt maʻamau
• 1/2 punetēpō pīpī pīpī
• ½ punetēpō o nā lau mint

Hoʻomākaukau hoʻomākaukau:

E kuʻi i nā meaʻai āpau i ka blender a lawe i ka ʻaikalima.

6. ʻO ka palaoa koko me nā ʻoka

ʻO nā meaʻai kūpono loa no ke kūkaʻa ʻana no ka hoʻoluliluli ka ʻaina kakahiaka a ʻaina awakea paha, a no laila, paipai ʻia e koho i kekahi a i ʻole ʻē aʻe. Ke koho nei e lawe i ka haʻalulu ma mua o hoʻokahi manawa i ka lā ʻaʻole ia e hōʻoia i ka nui o nā meaola e pono ai no ka lā a hiki ke hōʻeha i ke kino.

Nā Pono

• 1 kīʻaha o ka waiū bipi skimmed a i ʻole ka waiū lau
• 1 punetēpō o ka palaoa koko
• 2 punetēpō o ka olonā
• 1 punetēpō o ka sesame
• 1 punetune o ka ʻoka
• 6 mau pahu hau
• 1 maiʻa paʻa

Hoʻomākaukau hoʻomākaukau

Pākuʻi i nā mea hoʻohui āpau i ka blender a laila inu. Hana ʻia ma kahi o 300 ml.

No ka hoʻokō ʻana i nā pahuhopu lōʻihi, koi ʻia e ʻai pono, e hōʻalo nei i nā huahana hana, nā meaʻai palai, nā momona a me nā huahana e like me nā berena, nā pōpō a me nā kuki, me ka hoʻomaʻamaʻa ʻana i kekahi ʻano o ka hoʻoikaika kino i ka manawa mau. E ʻike pehea e loaʻa ai kahi papaʻai olakino e lilo ai ka kaumaha.