He aha e ʻai ai ma mua o ka holo ʻana i ka heihei
Anter
E hana i kahi mea leʻaleʻa i hana ʻia me 1 kīʻaha wai niu, 1∕2 kīʻaha wai cherry, 1∕2 kīʻaha blueberry, 1 maiʻa paʻahau, a me 2 teaspoons aila flaxseed
No ke aha ka wai niu a me ka wai cherry?
Hiki i kahi smoothie i hoʻokahi hola ma mua o kou kū ʻana i ka laina hoʻomaka ke hoʻoikaika i kāu holo. "Māhuahua maʻalahi a hāʻawi i ka hydration i makemake nui ʻia," i ʻōlelo ʻo Ashley Koff, R.D., kahi papaʻai meaʻai ma Los Angeles. Nui ka wai niu i ka potassium, kahi mea kōkua e kōkua ai i ka pale ʻana i ka cramp. A kōkua ka wai cherry cherry i ka hoʻoliʻiliʻi, i hiki ke pale i ka hōʻino ʻana o nā mākala a me ka ʻeha. Hoʻokahi o nā noi mai ka Oregon Health & Science University i ʻike i ka poʻe kūkini nāna i hoʻohaʻahaʻa i ka wai niu ma mua o ka like o ka hapalua marathon me ka liʻiliʻi o ka ʻeha i ka wā o ko lākou heihei.
No ke aha blueberry?
E hoʻonui ka lima o nā blueberry i kahi ʻono hua - a hiki ke pale iā ʻoe mai ka holo ʻana i lalo. Loaʻa iā lākou nā anthocyanins, nā antioxidants ikaika e kū ana i ka hōʻino ʻana i nā mākala a e pale paha i ka ʻehaʻeha o ka lāhui.
No ke aha maiʻa?
No kahi paʻa mānoanoa, momona a me ka nui o nā carbs digestible hiki ke hoʻolei i ka maiʻa paʻa i ka mea kāwili. "E hāʻawi iā ʻoe i wahie koke," wahi a Koff. "A hāʻawi ia i ka momona."
No ke aha ka ʻaila flaxseed?
E hanu maʻalahi i kou wā heihei, e kāwili i ka aila flaxseed, kahi kiʻekiʻe o nā omega-3 fatty acid. I kahi noiʻi i paʻi ʻia i loko o ka Nūpepa o ka ʻepekema a me ka lāʻau lapaʻau ma ka haʻuki, Nā mea pāʻani i lawe i ka hoʻopihapiha i kēlā me kēia lā o ka momona olakino no ʻekolu mau mahina i ʻike i kahi 50 pakeneka hou i hoʻomaikaʻi ʻia i ko lākou hiki māmā i ka hoʻoikaika kino.
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