Pehea e hana ai i kahi Smoothie hoʻoikaika i ka ʻiʻo vs

Anter

• Smoothie hoʻoikaika kino
• ʻO Blueberry Spinach Protein Smoothie
• ʻO Smoothie Loss Lilo
• ʻO ka Smoothie ʻo Cherry Banana Peanut Butter Smoothie
• Nānā no

He mea maʻalahi ka hana ʻana i kāu smoothie ponoʻī, akā hiki ke maʻalahi; e hoʻohui i ka nui o kahi meaʻai olakino a i ʻole ka hoʻohui ʻana i nā meaʻai āu noonoo He olakino akā ʻaʻole hiki ke alakaʻi i ka nui o ka calorie a i ʻole ka lakene macro. (E heluhelu pū kekahi: Pehea e kūkulu ai i kahi Smoothie Hemolele i kēlā me kēia manawa)

Pono e hāʻule nā ​​lau ma kahi o 150 a 250 calories no ka ʻai ʻai a hiki i ka 400 no ka ʻai. Pono ʻoe e hoʻohana i nā mea hana e hāʻawi i nā mea momona i kou kino e pono ai e noho olakino a hoʻokō i kāu mau pahuhopu, ʻaʻole wale e hoʻohui i nā calories nele, e like me nā wai momona a sorbet paha. Hiki i kekahi mau mea leʻaleʻa ke hōʻiliʻili koke i nā calorie — a i ka 1000 mau calorie no hoʻokahi inu!

Maʻaneʻi, ʻelua mau mea leʻaleʻa hiki iā ʻoe ke hana ma ka home i hiki ke kōkua me ka pohō kaumaha a i ʻole ke kūkulu ʻana i nā mākala — he aha kāu pahuhopu. (Hoʻohui, nā ʻōlelo aʻoaʻo e pili ana i ka tweak iā lākou a i ʻole kūkulu i kāu mau smoothies olakino ponoʻī.)

Smoothie hoʻoikaika kino

No ka smoothie kūkulu ʻiʻo, e ʻimi i kahi ratio 40:30:30 o nā macros, 40 pākēneka carbs, 30 pākēneka momona, a me 30 pākēneka protein. (Huikau e pili ana i nā kōmi? E kōkua kēia alakaʻi i ka helu ʻana i kāu nui.)

ʻO ka 30 gram o ka protein i kēia smoothie e kōkua i ke kūkulu ʻana i nā nuʻa mākala. (FYI, eia ka nui o nā protein e pono ai ʻoe e ʻai ai i kēlā me kēia lā.) ʻO nā kālaki i ke ʻano o nā hua, nā huaʻai, a me nā mea kanu āpau i mea nui i ka hana kūkulu muscle a mālama i kou kino me nā meaola e pono ai.

Hāʻawi kēia mea ʻono i nā hui meaʻai ʻehā: nā mea kanu, nā hua, ka waiū, a me ka protein. Hāʻawi ka waiū a me ka protein protein i ka hapa nui o nā protein i ka wā e hāʻawi ai nā blueberry, ka waiū, ka milo, a me ka syrup maple i nā kalakeke. Hoʻohui ka waiūpelu sunflower i ka protein a me ka momona, a kōkua pū kekahi iā ʻoe e piha. Hoʻohui ka spinach i nā huaora he nui e like me nā antioxidants A a me C, ʻoiai ka waiū e hāʻawi pū i nā meaʻai e kūkulu ai i nā iwi ka calcium a me ka huaʻa D (ʻo ia hoʻi nā meaʻai i ʻai ʻole ʻia e ka hapa nui o nā ʻAmelika).

ʻO Blueberry Spinach Protein Smoothie

• 1 kīʻaha ʻokiʻoki pēpē pēpē
• 1 kīʻaha hou a paʻahau a hoʻoheheʻe ʻia nā blueberry
• 3/4 cup low fat (1%) waiū
• 1/4 kīʻaha whey protein pauka (e like me Bob's Red Mill)
• 1 tsp syrup maple 100-pakeneka
• 1 punetēpē pāpaʻa lā

Meaʻai: 384 calories, 43g carbs, 12g fat, 26g protein

Eia kekahi mau ala e pilikino ai i kēia leʻaleʻa a hoʻolilo ia i kāu pono iho:

• Koho no ka waiū nonfat e ʻokiʻoki i kekahi momona momona a me nā calories i pono ʻole. (ʻO ka protein, calcium, vitamina D, a me nā meaola ʻē aʻe e like me ka waiū 1%.)
• E hoʻohana i nā blueberry hihiu maloʻo i ʻoi aku ka momona ma mua o nā ʻano blueberry hou a ʻoki loa i ka syrup maple.
• Kuapo i nā blueberry no nā strawberry paʻahau, me ka kō ʻole o ke kō. (E hōʻoia i ka mea hoʻohui wale nō i helu ʻia i "strawberry.")
• E hoʻololi i ka pata pua lā no ka pata pīnī, a i ʻole ka pata nati ʻē aʻe i koho ʻia.

ʻO Smoothie Loss Lilo

No ka smoothie pohō kaumaha, e ʻimi i ka lakio 45:25:30 o nā macros, 45 pākēneka mau kalapona, 25 pākēneka momona a me 30 pākēneka protein.

Loaʻa i kēia smoothie ka nui o nā protein e like me ka mea hoʻonaninani kūkulu hale, e kōkua ai e mālama i ka nui o nā mākala. Eia nō naʻe, ʻoi aku ka haʻahaʻa o ka momona, ʻoiai hiki i nā kalaki piha i ka fiber ke kōkua iā ʻoe e māʻona a paʻa iā ʻoe a hiki i kāu ʻai ʻai maikaʻi.

Hāʻawi ia i ʻekolu pūʻulu meaʻai: huaʻai, waiu, a me ka protein. Hoʻohui maikaʻi nā cherries me ka maiʻa, a hoʻopiha nā hua ʻelua i nā meaʻai o kekahi. Hāʻawi nā cherry i nā huaora antioxidant A a me C, a kiʻekiʻe i nā anthocyanins a me ka quercetin, ʻelua mau anti-hakakā hakakā. ʻO ka maiʻa kahi kumu maikaʻi loa o ka potassium, fiber, vitamin B6, a me ka vitamina C. ʻO ka waiu, ka waiū, a me ka yogurt e hāʻawi i ʻeiwa mau meaʻai pono e like me ka protein, calcium, a me ka vitamina D. Me kēia mau meaʻai nui, hānai ʻoe i kou kino oiai e noho ana. i loko o nā ʻāpana olakino.

ʻO ka Smoothie ʻo Cherry Banana Peanut Butter Smoothie

• 1 maiʻa waena
• 1/2 kīʻaha i hoʻopaʻa ʻia i nā cherry momona
• 1/2 kīʻaha nonfat Greek yogurt plain
• 1/2 kīʻaha waiū nonfat
• 3 tbsp whey protein protein (hoʻohana wau iā Bob's Red Mill)
• 1 ka palaoa pīnī pīni smoothie
• 1/2 tsp vanilla extract

Meaʻai: 394 calories, 48g carbs, 10g fat, 28g protein

Hiki iā ʻoe ke hoʻololi maʻalahi i kēia smoothie:

• E hoʻololi i ka maiʻa no 1 kīʻaha o kāu mau hua maloʻo punahele. (E ʻoki iki ia i ke kō kō.)
• E kuapo i ka pīni pīniʻu no ka waiū almond, a i ʻole kāu puna waiū nū punahele.
• Hoʻohui i ka 1 tsp flax a i ʻole chia hua no kahi hoʻonui iki i ka momona.
• E kuapo i ka waiū nonfat i ka waiū soy, kahi ʻano like me ka momona o ka waiū o ka bipi (ʻokoʻa ka nui o nā inu mea kanu ʻē aʻe).

Nānā no