E aʻo pehea e hana ai i kāu smoothies olakino.
He aha ka smoothie?
ʻO ka smoothie he mea inu e like me ka milkshake me kahi ʻano mānoanoa i hana ʻia mai nā mea kūlohelohe i hui ʻia, maʻamau i nā hua maloʻo a i ʻole nā hua hou me ka hau. Hoʻohuiʻia nā meaʻono kūlohelohe i kaʻono.
He mea maʻalahi ka hana ʻana i ka smoothies akā pono e hoʻomākaukau. No ka hana ʻana i ka smoothies, pono ʻoe i kahi blender a i ʻole mea ʻai meaʻai. Inā loaʻa iā ʻoe kahi blender a me kahi mea hana meaʻai, e hoʻāʻo e hoʻohana i nā mea ʻelua e ʻike i ka mea ʻoi aku ka maikaʻi.
Hiki ke hoʻohana ʻia nā huaʻai palupalu a me nā mea kanu e hana i nā smoothies ʻono. ʻElua ala e hana ai i ka smoothie: e hoʻohana i nā hua maloʻo a i ʻole nā hua hou me ka hau a i ʻole ka yogurt paʻa (a i ʻole kekahi mea hau hau).
ʻO nā hua maloʻo e hana i nā smoothies i ʻoi aku ka mānoanoa a me ke anuanu. He kūpono lākou no nā lā wela. Akā i nā lā ua anuanu, hiki iā ʻoe ke hāʻawi i ka makemake i kahi ala ʻē aʻe. ʻO kēlā me kēia hua āu e koho ai e hoʻohana i kāu smoothie, ʻili a wehe i nā hua.
Ma mua o ka hoʻomaloʻo ʻana i nā huaʻai, ʻokiʻoki i nā hua i loko o nā ʻāpana liʻiliʻi a hoʻonohonoho iā lākou ma kahi pā, a laila waiho i loko o ka friji no hoʻokahi hola. Pono kēia i mea e pale ai i ka pili ʻana o ka hua. Ke maloʻo lākou, hiki iā ʻoe ke ninini i loko o kahi pahu. E ho'āʻo e hoʻohana i nā huaʻai i waiho ʻia i loko o ka paʻukū no hoʻokahi pule.
Hiki iā ʻoe ke waiho i nā hua i loko o ka paʻukū no 20-30 mau minuke. Hoʻomaha iki lākou a maloʻo, e maʻalahi ka smoothies.
Hiki iā ʻoe ke hoʻohana i nā hua maloʻo e like me nā hua waina, nā lā a i ʻole nā apricots maloʻo. E hoʻoinu iā lākou i loko o ka wai inu maikaʻi i ka pō e hoʻomaʻamaʻa iā lākou. Hoʻohui nā hua maloʻo i ka ʻono i ka smoothies a he kumu maikaʻi ia o nā micronutrients a me ka fiber.
He ʻono maikaʻi paha ka Ice cream, akā loaʻa pū kekahi i nā momona maikaʻi ʻole a me ke kō. E ho'āʻo mau e hoʻohana i nā mea ʻokoʻa maoli i ka wā hiki. ʻO ka smoothies pili wai
Nui nā ʻano like ʻole i hiki ke hoʻohana ʻia i ka waihona wai o kāu smoothies. Eia kekahi mau mea. Ua kaupalena wale ʻia ʻoe e kou noʻonoʻo. Hoʻāʻo!
Wai. Inā hoʻohana wale ʻoe i nā hua maloʻo no ka smoothies, e hoʻohana i ka wai inu kānana ma ke ʻano he kumu wai e hoʻoheheʻe i ka ʻono.
Waiu. Inā makemake ʻoe e hoʻohana i ka waiū, e hoʻāʻo e hoʻololi i nā koho momona haʻahaʻa. ʻOi aku paha ke kumu kūʻai o ka waiū kao ma mua o ka waiū bipi, akā he koho olakino ia. E hoʻohana hou, e pale i ka paila. ʻO ka waiū kao he mea maʻalahi loa ia a ʻaʻole ia e hoʻopilikia i ka poʻe me ka lactose intolerant.
Waiu soya. ʻO kēia kekahi mea inu olakino i piha i nā momona polyunsaturated.
Yogurt. ʻO ka hapa nui o ka poʻe i ʻae ʻole i ka lactose hiki ke inu i ka yogurt, kahi mea hoʻohui maikaʻi. E koho i ka yogurt maʻemaʻe me ka ʻole o nā mea ʻē aʻe no nā pono olakino maikaʻi loa. Hiki iā ʻoe ke hoʻohana i ka yogurt paʻukū e hui pū me nā mea wela ʻē aʻe. Hana i kāu yogurt ponoʻī.
ʻaikalima. Hiki i ka hau ʻala ke lanakila i nā ʻono huaʻai, no laila e koho me ka naʻauao, akā e koho mau i nā koho haʻahaʻa haʻahaʻa a momona paha inā hiki. Nui ka poʻe makemake i ka ʻaila ʻaila vanilla.
ʻO ka waiū mai ka nati a i ʻole nā hua. Hiki iā ʻoe ke kūʻai ia mea ma kou hale kūʻai meaʻai olakino a i ʻole e aʻo i ka hana ʻana i kāu waiu nut ponoʻī.
Wai huaʻai a meaʻai paha. Hoʻomākaukau kaʻawale ʻia ka wai. No ka laʻana, ka wai apple, inā ʻaʻole ia ka mea nui i loko o kahi smoothie. Nui ka poʻe makemake e hoʻohana i ka wai niu hou no ka mea e kōkua ana ia e hoʻoheheʻe i ka ʻono o nā mea ʻē aʻe.
kī ʻōmaʻomaʻo. He mea kupanaha ia me nā waiwai antioxidant. Hiki iā ʻoe ke kūʻai i ka pauka lau ʻōmaʻomaʻo mai kou hale kūʻai kūʻai kūloko. E hoʻokomo i ka pauka i loko o ka wai i hoʻolapalapa ʻia no kahi o 4 a 5 mau minuke, kānana a hoʻomaha ma mua o ka hoʻohana ʻana i ka smoothies.
Mea ʻono
Nui nā ʻono kūlohelohe hiki iā ʻoe ke hoʻohui i kāu smoothie e hāʻawi iā ia i kēlā kiki hou.
Inā he mau mea kanu ka mea nui, hiki iā ʻoe ke ʻono iki i mea e ʻono ai ka smoothie. E hoʻohana i nā mea ʻono maoli e like me nā lā, nā hua waina, ka wai huaʻai, ka meli, ka maple syrup, ka molasses, etc.
ʻO ka wai ʻala hou (e hoʻohana i 1 teaspoon wale nō no ka lawelawe ʻana) hāʻawi i kāu smoothie i nā mea ʻala hou a me nā antioxidants ikaika.
E like me nā mea ʻono ʻē aʻe, hiki iā ʻoe ke hoʻohui i ka kinamona lepo, ka pauka koko, ka niu grated, ka pauka kofe, ka hapalua lemon a i ʻole ka lime, mint syrup, ground nutmeg, vanilla extract, etc. i smoothies. E noʻonoʻo! Nā mea hoʻohui ʻē aʻe
ʻAʻole pono e hana ʻia nā mea maʻemaʻe mai nā huaʻai, nā mea kanu a me nā wai. Hiki iā ʻoe ke hoʻohui i nā meaʻai olakino ʻē aʻe. Hiki ke hoʻohana ʻia e hana i nā smoothies puʻuwai i waiwai nui i ka fiber, nā haʻahaʻa paʻakikī, nā momona monounsaturated, a me nā huaora momona. A ʻo ka mea nui, ʻono nā smoothies!
ʻO kekahi o nā meaʻai hiki iā ʻoe ke hoʻāʻo e hoʻohui i ka hoʻopiha ʻana i kāu smoothie:
ʻO ka laiki ʻulaʻula a i ʻole ka laiki ʻeleʻele. Hiki iā ʻoe ke kūʻai i ka laiki ʻeleʻele a ʻeleʻele paha mai kou hale kūʻai meaʻai olakino. Pono ʻoe e kuke a hoʻomaloʻo ma mua o ka hoʻohana ʻana.
Oats. Loaʻa i ka oats ke fiber soluble a haʻahaʻa ka pae cholesterol. Hiki ke ninini ʻia nā oat flakes me ka wai i hoʻolapalapa ʻia a ʻae ʻia e hoʻolili ma mua o ka hoʻohana ʻana.
ʻAiʻi pīkī. ʻO ke kiʻekiʻe kiʻekiʻe o ka momona monounsaturated i loaʻa i ka pata pīnī e pale ai i ka maʻi puʻuwai. Ke kūʻai ʻoe i ka pata pīnī, e hōʻoia i nā mea ʻai ʻaʻole i hoʻokomo i nā aila mea kanu hydrogenated, he kiʻekiʻe i nā ʻakika trans fatty. E hoʻohui i ka pata pīnī i ka smoothies no nā keiki, makemake lākou!
tofu. ʻO ka tofu kahi kumu maikaʻi o ka protein. ʻAʻohe ʻono, akā e hoʻohui i kahi ʻano momona i kāu smoothies.
Nā hua sesame. ʻOi aku ka maikaʻi o nā meaʻai i loko o nā hua sesame ma hope o ka wili ʻana. Eia nō naʻe, hiki ke ʻai ʻia lākou a pau. Hoʻohui i nā hua sesame i kāu smoothies no nā waiwai antioxidant kupaianaha.
ʻO kēlā me kēia ʻano nati. E ʻoki maikaʻi i nā nati (almonds, cashews, hazelnuts, peanuts, pecans, etc.), hoʻohui iā lākou i ka smoothies, maikaʻi loa lākou a hoʻohui i kahi ʻono kūikawā i kēlā me kēia kīʻaha. kumukanawai a
Hiki iā ʻoe ke wāwahi i nā papa (huaʻai hoʻohui) me ka mortar a me ka pestle a hoʻohui i ka pauka i kahi smoothie a i ʻole wai. ʻO kēia ka mea e maʻalahi ai nā mea hoʻohui e ke kino. Inā makemake ʻoe e hana i kēia, mai wili i nā mea hoʻohui i loko o ka mea huila, akā e ninini i loko o kāu aniani ma mua o ka inu ʻana. Hui a inu.
Eia ka papa inoa o nā additives hiki iā ʻoe ke hui pū me nā mea smoothie ʻē aʻe.
- Pulu pollen
- Hū a Brewer's
- pauda calcium
- Chlorophyll - ka wai a i ʻole ka pauka
- Lecithin - ka pauka a i ʻole granules
- Pauka protein
- Spirulina - pauka
- Vitamin C
- Palaoa palaoa
ʻAi ʻana i ka smoothie
E ʻai a inu paha i ka smoothie i loko o 10 mau minuke o ka hana ʻana i hiki iā ʻoe ke hoʻohana piha i nā meaʻai i loko o ka pā ma mua o ka hoʻoneʻe ʻana a hoʻololi i ka smoothie brown.
ʻAʻole ʻōlelo ʻia ka mālama ʻana i kahi smoothie ma hope o ka hele ʻana i loko o kahi blender, no ka mea, i ka wā e hoʻoheheʻe ʻia ai nā huaʻai a me nā huaʻai i loko o ka blender, e pohō koke ko lākou mau meaʻai a me nā enzyme ola.