ʻO nā mea momona i hana ʻia me nā huaʻai hou a me nā mea kanu, soy, ʻalemona a i ʻole waiu niu, nā nati, nā ʻanoʻano a me nā kīʻaha he ala maikaʻi loa ia e hoʻomaka ai i kou lā. Loaʻa i nā lulu ʻākau ke fiber, protein, vitamina, wai, minerala, a me nā antioxidants, akā ʻaʻole ʻo smoothie ka koho kakahiaka maikaʻi loa.
ʻO ka smoothie homemade kekahi o nā ala maʻalahi e hoʻohui i nā huaʻai, nā huaʻai, nā mea kanu, nā mea kanu, a me nā meaʻai olakino ʻē aʻe i kāu ʻai. He mea maikaʻi loa kēia no ka poʻe paʻakikī ke ʻai i nā huaʻai hou i ka lā. Manaʻo ka poʻe Nutritionists i ka ʻai ʻana ma kahi o 5 mau huaʻai i ka lā, hoʻokahi wale nō aniani o ka smoothie i loaʻa kēia mau hua 5 he ala maikaʻi loa ia.
Ua hōʻike ʻia nā haʻawina he nui ʻo ka meaʻai me nā huaʻai hou e hōʻemi i ka hopena o ka hōʻeha puʻuwai a me ka hahau ʻana. He kumu maikaʻi a kūlohelohe ia o nā meaʻai mālama puʻuwai e like me ka huaora C, ka waikawa folic, a me ka potassium. Aia kekahi mau hōʻike e hiki ai i nā huaʻai i loaʻa nā flavonoids (nā puaʻa e hāʻawi i nā hua i ko lākou kala), e like me nā ʻōlaʻa ʻulaʻula, nā ʻalani, nā hua waina, a me nā blueberries, hiki ke pale aku i ka maʻi cardiovascular a me nā ʻano maʻi kanesa.
Loaʻa nā waiwai maikaʻi o ka smoothies huaʻai. ʻO ka hapa nui o kēia mau smoothies he calcium, omega-3 fatty acids a me nā protein. ʻO ka nui a me ka maikaʻi o nā meaʻai e pili pono ana i nā meaʻai āu e hoʻohui ai i kāu inu. Hiki ke loaʻa ka fiber ma o ka hoʻohui ʻana i ke kāpeti, kāloti, omega-3 fatty acids - nā hua flax, hemp a me nā hua chia, protein - nati, ʻanoʻano, yogurt maoli a i ʻole nā pūmua huaʻai i nā smoothies.
Eia nō naʻe, he nui nā hemahema o ka smoothies.
ʻO ka wili ʻana i nā huaʻai a me nā huaʻai holoʻokoʻa i loko o kahi mea hoʻohui mana kiʻekiʻe (e like me ka Vitamix kaulana) e hoʻololi i ke ʻano o ka fiber, hiki ke hōʻemi i ka ʻai meaʻai o ka inu.
- Ua ʻike ʻia kahi noiʻi 2009 i paʻi ʻia ma ka puke pai ʻo Appetite ʻo ka ʻai ʻana i ka ʻāpala ma mua o ka ʻaina ahiahi e hoʻomaikaʻi i ka ʻai ʻana a me ka hoʻemi ʻana i ka calorie i nā manawa ʻai ma mua o ka ʻāpala i ʻoki ʻia, ka ʻāpala, ka puree a i ʻole ka wai.
- ʻO ka inu ʻana i ka smoothie huaʻai ʻaʻole e hoʻopiha i ke kino e like me nā huaʻai holoʻokoʻa. ʻOi aku ka wikiwiki o ka haʻalele ʻana o ka ʻai wai i ka ʻōpū ma mua o nā meaʻai paʻa, no laila e hoʻomaka koke ʻoe i ka pōloli. ʻO ka mea hou aʻe, hiki i ka smoothie ʻaina kakahiaka ke hoʻohaʻahaʻa i kou ʻike a me nā pae ikehu ma ke awakea.
He mea koʻikoʻi nō hoʻi ke kumu psychological. ʻOi aku ka wikiwiki o ka inu ʻana i ka cocktail ma mua o ka ʻai ʻana i ka yogurt hoʻokahi a i ʻole ke kīʻaha o nā hua i kāpī ʻia me nā hua chia. Pono ka lolo e ʻike i ka māʻona a hōʻailona ʻo ia ka manawa e hoʻōki ai i ka ʻai, akā ʻaʻole hana kēia hana i kekahi manawa me ka smoothies.
- Inā he mau hua wale nō kāu smoothie kakahiaka, hiki i kēia ke hoʻonāukiuki i ka ʻai nui i ka wā ʻaina awakea, no laila ʻōlelo ka poʻe meaʻai meaʻai e hoʻohui i nā nati, nā ʻanoʻano a me nā kīʻaha ulu i ka inu.
- ʻO ka mea nui ʻē aʻe ka nui o nā meaʻai a me ka mea nui, nā kō. Loaʻa i kekahi mau mea ʻai smoothie ka nui o ka maple syrup, agave nectar, a me ka meli. ʻOiai ʻaʻole lawe like kēia mau kōpaʻa i ka pōʻino like me ke kō ʻoihana, ʻo kā lākou ʻai nui ʻana e hoʻopilikia i ke olakino a hoʻonui i ka calorie o ka meaʻai.
"I kekahi manawa ʻaʻohe manawa e hana ai i nā smoothies ma ka home, a laila hele mai nā cocktails "maikaʻi" i mākaukau mai kahi hale kūʻai a i ʻole cafe e hoʻopakele. Akā ʻaʻole hoʻokomo ka mea hana i nā huahana maikaʻi wale nō i kāu cocktail. Hoʻohui pinepine lākou i ke kō keʻokeʻo, ka syrup kō, ka wai i hoʻopaʻa ʻia, a me nā mea ʻē aʻe āu e hoʻāʻo ai e pale.
- A, ʻoiaʻiʻo, pono e haʻi i nā contraindications. ʻAʻole ʻōlelo ʻia ʻo Smoothies e ʻai ʻia ma ka ʻōpū ʻole e ka poʻe me nā maʻi o ka ʻōpū o ka ʻōpū i ka pae acute, nā ʻeha ulcerative o ka ʻōnaehana digestive a me nā maʻi a me nā maʻi like ʻole o nā puʻupaʻa a me nā ate.
He aha e hana?
Inā ʻo kāu ʻaina kakahiaka he smoothie o nā huaʻai a i ʻole nā huaʻai, pono ʻoe e hoʻohui i nā meaʻai ma mua o ka ʻaina awakea e mālama i ka pōloli. E hōʻalo i ka ʻai ʻana i nā mea ʻono a i ʻole nā kuki ma ke keʻena, e hoʻololi iā lākou me nā huaʻai maikaʻi a me nā kīʻaha nut, crispbread a me nā hua hou.
Inā ʻaʻohe ou manawa e hana ai i ka smoothie ma ka home a kūʻai aku ia mea ma kahi pā smoothie a hale kūʻai kope paha, e noi iā lākou e ʻoki i ke kō a me nā mea ʻē aʻe āu e ʻai ʻole ai i kāu inu.
E nānā i kou manaʻo ma hope o ka inu ʻana i ka cocktail. Inā manaʻo ʻoe i ka pehu, hiamoe, pōloli a haʻahaʻa i nā pae ikehu, a laila ʻaʻole maikaʻi kēia inu iā ʻoe, a i ʻole ʻoe e hoʻomāmā loa. A laila pono e hoʻohui i nā meaʻai maʻona i laila.
Panina
ʻO nā mea momona i hana ʻia mai nā huaʻai a me nā huaʻai holoʻokoʻa he huahana olakino, akā naʻe, pono e hoʻokokoke naʻauao a ʻike i ke ana. E nānā i ka hana ʻana o kou ʻōpū iā ia a mai poina e pili ana i ka ʻai ʻai i mea e pale ai i ka pōloli.