Contents
- ʻO nā hua hua momona 10 kiʻekiʻe no ka pohō kaumaha
- 1. ʻO Apple smoothie me ka ʻalani, maiʻa a me nā cranberry
- 2. ʻO kahi mea laumania me ka lemon, melon, mint a me ka lime
- 3. Māniu i ka maiʻa a me nā ʻalani ʻulaʻula.
- 4. ʻO smoothie me ka meli a me ke kiwi
- 5. Mākaukau Cranberry
- 6. Berry smoothie na honeysuckle
- 7. Smoothie me nā peach a me Jasmine
- 8. Nā mānoanoa me nā pineapa a me nā prun
- 9. Smoothie o nā plum cherry, plums a me yogurt
- 10. ʻO ka hua waina a me Apple me ka physalis
- ʻO nā mea hoʻomākaukau he 10 kiʻekiʻe loa no ka smoothies mea kanu
- 1. ʻO Smoothies me ka broccoli
- 2. ʻO kahi mea inu i hana ʻia mai nā kāloti a me ka beet
- 3. Nā mānoanoa mai nā ʻōmato a me nā pepa
- 4. ʻO Smoothies me ka milo a me ka kāpena Pākē
- 5. Inu upena
- 6. Pālei me ka kālika ʻāhiu
- 7. Smoothie me ka kukama a me ka pāhiri
- 8. Pālei i ka pī a me nā ʻoliva
- 9. Hana ʻia nā mānoanoa mai Masha i kupu
- 10. Smoothie kahi laoa Helene La Helene
ʻO ka mea kanu momona a me nā hua - he hale waihona waiwai maoli ia o nā huaora a me nā minelala. ʻO nā mea hana nui i nā papa hana hoʻomoʻa e hoʻohana i nā hua, nā hua a me nā mea kanu. Pākuʻi i loko o ka inu mānoanoa hoʻi ka hau, ka yogurt, ka meli, nā nati, nā greens a me nā hua.
ʻO kekahi ʻano hybrid o ka cocktail me nā olonā i ʻoki ʻia e hāʻawi i ka maʻalahi o ka lawe ʻana, hoʻopau i nā mea make, mālama i ke olakino ʻōpū.
ʻO nā hua hua momona 10 kiʻekiʻe no ka pohō kaumaha
Hāʻawi mākou iā ʻoe i kahi koho o nā hua ʻalani like ʻole e kōkua iā ʻoe e lilo i ka paona, e uku i kou kino me nā huaora a hāʻawi i kahi ʻano o ka piha. Eia kekahi, he koho maikaʻi loa nā mea leʻaleʻa no kahi meaʻai māmā ma ka PP.
NA MEA A PAU E PAU I KA NUTRITION
1. ʻO Apple smoothie me ka ʻalani, maiʻa a me nā cranberry
Nā mea hoʻohui no ka lawelawe ʻana 1:
- maiʻa - 1 ʻāpana nui;
- 'āpala - 2 mau'āpana;
- ʻalani - 1/2 ʻāpana;
- cranberry - 50 g.
Ma mua o ka mākaukau kuke maoli no ka hoʻoliʻiliʻi kaumaha e waiho i nā hua āpau i loko o ka pahu hau e inu i huʻihuʻi. Pono e ʻānai ʻia nā peeled a me nā hua o nā ʻāpala i mau ʻāpana liʻiliʻi. Hiki keʻoki i ka maiʻa i loko o nā apo. Mai nā ʻalani, hemo i ke kiʻi keʻokeʻo a hemo i nā ʻanoʻano. E holoi mua a maloʻo ʻo Cranberry. Hoʻohui i nā huaʻai a me nā hua i loko o ka blender ma ka wikiwiki nui. ʻO ka hua momona e ninini i loko o ke aniani a i ʻole ke aniani waina, e hoʻonani ʻia me nā cranberry. ʻO ka hopena he 1 lawelawe.
E hoʻohana i: kōkua i ka hoʻoneʻe ʻana i ka wai kahe mai ke kino, hoʻomaikaʻi i ka hana digestive, paipai i ka pohō kaumaha, nā leo.
Kāleka: 53 kcal no 100 g huahana.
2. ʻO kahi mea laumania me ka lemon, melon, mint a me ka lime
Nā mea hoʻohui no 2 lawelawe:
- pulupuna melon - 250 g;
- ka lime - 1/4 ʻāpana;
- lemona - 1/2 ʻāpana;
- meli - 5 g;
- mint - 2 mau lālā;
- pahu hau.
Pono e holoi i ka melon a me ka citrus wai anuanu e hoʻokuʻu i nā hua mai ka melon, ʻoki i ka ʻiʻo i nā ʻāpana liʻiliʻi. Ma mua o ka hoʻomaloʻo ʻana i nā hua i oo i loko o ka pahu hau. Wehe i nā hua mai ka lime a me ka lemon, e hoʻomaʻemaʻe i ka pulp mai nā kiʻi keʻokeʻo. E kau i ka blender i nā huahana a pau, e hoʻohui i ka meli. Me nā lau mint holoi ʻia e lulu i ka wai nui, hoʻohui i ke koena. E hoʻokuʻi i ka mana piha e loaʻa ai kahi ʻāpana homogeneous lush. Inu e ninini i loko o nā aniani, e hoʻohui i ka hau, e like me nā mea hoʻonani e hoʻohana ai i ka lemon a me ka mint. Loaʻa i nā mea i helu ʻia he 2 mau lawelawe.
maika: hoʻoikaika i ka ʻōnaehana cardiovascular, loaʻa kahi hopena hou i ke kino, hoʻomaikaʻi i ke ʻano.
Kāleka: 35 kcal no 100 g huahana.
3. Māniu i ka maiʻa a me nā ʻalani ʻulaʻula.
Nā mea hoʻohui no ka lawelawe ʻana 1:
- ʻalani ʻalani - 2 ʻāpana;
- maiʻa - 1 ʻāpana;
- wai ʻalani - 50 ml;
- meaʻono a meli paha e ʻono ai.
Pono e wāwahi i ka maiʻa i kāʻili ʻia i mau ʻāpana. ʻOki nā ʻalani a ʻokiʻoki i loko o nā apo, lawe ʻia nā ʻanoʻano me ka hoʻohana ʻana i ka pahi a i ʻole ke koʻo. I ka blender kāwili i ka hua, hoʻohui i ka wai ʻalani, kuʻi i nā mea pono āpau no ʻelua mau minuke. Hoʻomākaukau mākaukau huaʻai ninini i loko o ke kīʻaha, no ka hoʻonaninani hiki iā ʻoe ke hoʻohana i ke apo o ka ʻalani. Loaʻa i ka nui o nā mea hana i loaʻa i ka 1 ʻāpana.
E hoʻohana i: kōkua i ka lanakila i ke kaumaha, normalises ke kō i ke pale ʻana i nā maʻi o ke ake.
Kāleka: 51 kcal no 100 g o ka huahana (me ka ʻole o ka meli a me nā mea momona).
4. ʻO smoothie me ka meli a me ke kiwi
Nā mea hoʻohui no ka lawelawe ʻana 1:
- kiwi - 1 ʻāpana;
- lemona - e ʻono;
- mint - 10 g;
- pāhiri - 10 g;
- wai - 100 ml;
- meli - e ʻono.
E holoi i ka mint a me ka pāhiri, hoʻomaʻemaʻe i nā koʻokoʻo mai nā lau. E ihi a ʻoki i nā ʻāpana kiwi. Lemon ʻokiʻoki i mau ʻāpana. E hoʻokomo i loko o ka pahu o kahi kiwi blender, greens, kekahi mau ʻāpana o ka lemon, ninini i ka wai a hoʻohui i ka meli. Kuʻi a hiki i ka laumania. E ninini i ka smoothie no ka pohō kaumaha i loko o ke kīʻaha. ʻO ka nui o ka meaʻai i lawa e kuke ai i ka ʻāpana hua hua momona.
maika: kōkua i ka hoʻomaikaʻi ʻana i ka metabolism a me ka hōʻeleu ʻana i ke kaʻina hana hoʻoheheʻe, keu hoʻi inā he papaʻai olakino e hoʻokō i ka hoʻoikaika kino.
Kāleka: 23 kcal no 100 g o ka huahana (me ka ʻole o ka meli a me nā mea momona).
5. Mākaukau Cranberry
Nā mea hoʻohui no 3 lawelawe:
- syrup cranberry - 200 ml;
- ʻO ka wai Apple - 200 ml;
- maiʻa - 1 ʻāpana;
- yogurt me ke kō ʻole - 100 ml;
- kinamona honua - e ʻono.
No ka hoʻomākaukau ʻana i ka mea inu e ninini ʻia i loko o ka blender ka wai Apple a me ka syrup syan. Wehe i ka maiʻa a ʻokiʻoki i kā lākou mau ʻāpana, hoʻohui i ka pola. Kuʻi i nā mea pono a pau a hiki i ke kūlike o kaʻuala i kāwili ʻia. E ninini i ka yogurt i ka nui o ka hopena, hoʻolei i nā mea ʻala a kuʻi hou. E lawelawe i nā mea leʻaleʻa i nā aniani nui, e hoʻonaninani e like me kou ʻono. ʻO ka hopena he 3 lawelawe.
E hoʻohana i: loaʻa nā huina nui o nā meaola, ʻaʻole ia e hoʻoulu i ka ʻōpū, hoʻoponopono i ka ʻōnaehana hormonal.
Kāleka: 49 kcal no 100 g huahana.
6. Berry smoothie na honeysuckle
Nā mea hoʻohui no 4 lawelawe:
- waiū - 500 ml;
- honeysuckle - 300 g;
- nectarine - 3 mau'āpana;
- meaʻono a meli paha e ʻono ai
Pono nā hua o ka honeysuckle e hoʻokaʻawale, holoi ma lalo o ka wai holo e maloʻo loa. Pono e ihi ʻia nā nectarine holoi a maloʻo. Ma hope o ka hemo ʻana i nā iwi, ʻokiʻoki i ka ʻiʻo i mau ʻāpana. E hoʻokomo i loko o ka pahu o ka honeysuckle blender, nectarines a me nā meaʻono, a laila ninini i ka waiū, i hoʻomaʻalili mua ʻia i loko o ka pahu hau. E kuʻi i nā mea hana āpau a hiki i ka nui like like i loko o ʻelua mau minuke. Hoʻomākaukau mākaukau no ka pohō kaumaha e ninini i loko o nā aniani, ka hopena o ka meaʻai - 4 lawelawe.
maika: hana maʻamau i ka metabolism, loaʻa kahi hopena tonic, hoʻomaha i ka luhi.
Kāleka: 50 kcal no 100 g huahana.
ʻO 20 mau mea kanu maikaʻi loa a me nā huaʻai no PP
7. Smoothie me nā peach a me Jasmine
Nā mea hoʻohui no 2 lawelawe:
- ʻO Jasmine - 15 g;
- wai - 70 ml;
- yogurt - 200 ml;
- maiʻa - ʻāpana ½;
- mahele peach a nectarine paha;
- meli - 10 g.
I ka mua, pono ʻoe e inu kī me Jasmine me ka hoʻohana ʻana i kahi nui o ka wai no 10 mau minuke. Hoʻomaʻama i ka maiʻa, ihi, ʻokiʻoki i mau ʻāpana. E holoi i nā peach, hemo i nā ʻili, hemo i nā ʻanoʻano. E hoʻokomo i loko o ka pahu o kahi hua blender, ti a me yogurt, hoʻoluliluli i nā mea hana āpau a hiki i ka laumā. Ma ke ʻano he mea hōʻoluʻolu ʻoe e hoʻohui i ka meli, a laila hou, ua kuʻi ʻia. ʻO Smoothies no ka pohō kaumaha, makemake ʻia e lawelawe i ke kīʻaha, hoʻonaninani i kāu ʻono ponoʻī. Ua lawa kēia nui o nā mea hoʻohui e hana i 2 mau lawelawe.
maika: hoʻomaikaʻi i ka digestion, hoʻoikaika i ka ʻōnaehana pale, ʻaʻole kani ke kani ma mua o ke kofe kūlohelohe a hoʻonui ʻole i ke kaomi koko.
Kāleka: 52 kcal no 100 g huahana.
8. Nā mānoanoa me nā pineapa a me nā prun
Nā mea hoʻohui no ka lawelawe ʻana 1:
- prunes - 2 mau ʻāpana;
- paina - 230 g.
ʻO Prunes, ninini i ka wai mehana a waiho i loko o ka pahu hau i ka pō hoʻokahi. Inā ma mua e hoʻomākaukau i nā mea hana ʻaʻole hāʻawi ʻia, pono e ʻokiʻoki i nā hua maloʻo i mau ʻāpana, waiho i loko o kahi pola liʻiliʻi a ninini ma luna o ka wai i hoʻolapalapa ʻia. Pono ʻoe ma kahi o 15 mau minuke e hoʻopiha iā lākou me ka hou.
E ʻoki ʻia mai ka ʻāpana paina e hoʻomaʻemaʻe ʻia mai ka ʻili a ʻāpana paʻakikī mai ka waena, pono e ʻokiʻoki i ka ʻiʻo i mau ʻāpana. E hoʻoneʻe i loko o ka ipu o kahi prun blender a me nā pineapa. Pono e ninini ʻia ka nui like homogeneous i loko o ke kīʻaha, ke lawelawe ʻana iā ʻoe hiki ke kāhiko me nā ʻāpana o nā hua a hua paha. ʻO nā ʻāpana o ka huli ʻana 1 lawelawe i ka inu.
maika: Loaʻa iā ia nā waiwai anti-inflammatory, kōkua i ka mālama ʻana i ke kaulike wai, hoʻemi i ke kahe o ke koko.
Kāleka: 62 kcal no 100 g huahana.
9. Smoothie o nā plum cherry, plums a me yogurt
Nā mea hoʻohui no 2 lawelawe:
- he plum nui - 6 mau ʻāpana;
- plum - 6 mau ʻāpana;
- yogurt maoli - 300 ml;
- kinamona honua - 1 pinch.
Pono e holoi i nā hua, ʻokiʻoki i ka hapalua a hoʻomaʻemaʻe i nā ʻanoʻano. I loko o ke pola o ka mea kāwili e ninini i ka yogurt, e hoʻohui i kahi ʻāpana o ka hua a me ka mea ʻala. ʻOhi i nā mea hana a hiki i ka wili ʻana a pau. Hiki i nā leʻaleʻa hua, ke makemake ʻia, kānana ma o kahi sieve maikaʻi a ninini i nā aniani. Ma ke kāhiko hiki iā ʻoe ke hoʻohana i nā ʻāpana o ka plum. ʻO ka hopena o ka helu i kuhikuhi ʻia o nā mea hoʻohui - 2 kīʻaha. ʻO kēia kahi mea hoʻomaʻamaʻa maikaʻi loa no ka hōʻemi kino, maʻalahi a me ka momona.
maika: hoʻomaikaʻi i ka digestion, hoʻoikaika i nā kīʻaha koko, loaʻa ka immune-stimulate a me ka hopena tonic i ke kino.
Kāleka: 52 kcal no 100 g huahana.
10. ʻO ka hua waina a me Apple me ka physalis
Nā mea hoʻohui no ka lawelawe ʻana 1:
- Mele - 1 ʻāpana;
- Nā hua gula - 5 mau'āpana;
- nā hua waina ʻōmaʻomaʻo (hua ʻole) - 100 g
Pono ka ʻōpala e ʻili, hemo i ke kumu a ʻokiʻoki i mau ʻāpana liʻiliʻi. ʻO nā hua waina, holoi ʻia i ka wai e kahe ana, hoʻokaʻawale ʻia mai nā lālā. E wehe i nā pale a haehae i nā hua. E hoʻokomo i loko o ka mea kāwili Apple, ka hua waina a me nā hua hua emerald a wili a hiki i ka laumā. E ninini i loko o ke aniani aniani, hoʻonani i physalis hāmama. Mai nā mea i hoʻomākaukau ʻia e kiʻi i ka lawelawe ʻana o 1 i nā hua momona a momona.
E hoʻohana i: kōkua i ka hoʻomaikaʻi i ka digestion a hoʻopau i nā paona keu.
Ka waiwai Caloric: 42 kcal no 100 g huahana.
ʻO nā mea hoʻomākaukau he 10 kiʻekiʻe loa no ka smoothies mea kanu
I ka hoʻoilo, ke loaʻa ka nui o nā hua like ʻole, e kuapo i nā mea momona. ʻAʻole lākou i emi iki i ka momona a me ke olakino.
1. ʻO Smoothies me ka broccoli
Nā mea hoʻohui no ka lawelawe ʻana 1:
- broccoli - 50 g;
- kiwi - 2 ʻāpana;
- kī ʻōmaʻomaʻo - ½ Kī;
- hua lino - ½ tsp
Pono e hoʻomaʻamaʻa i ke kī ʻōmaʻomaʻo Brewed no 10 mau minuke i ka mahana wela, a laila pono ia e waiho i loko o ka pahu hau e hoʻalili Hiki ke hoʻohana ʻia ʻo Smoothie broccoli, nā mea hou a me ka hau. Wehe ʻia ʻo Broccoli ma nā inflorescences, a me ka ihi hua kiwi. ʻO nā ʻāpana kiwi i kālai ʻia a me nā pua broccoli e pono e haki ʻia i ka mea kāwili.
ʻO ke kī ʻōmaʻomaʻo e kānana ma kahi kānana a ninini i loko o ke pola i ke koena o nā meaʻai. Hiki ke ninini ʻia ka cocktail i hoʻopau ʻia i loko o ke aniani a kāpīpī ʻia me nā hua flax. Ua lawa ka helu o nā huahana i hoʻomākaukau ʻia no ka hoʻomākaukau ʻana i ka smoothies lawelawe.
'Āpono: compensates ka nele o nā minelala a me nā wikamina i ke kino, make wai a me ka pōloli ma hope o ka hoʻolālā i ka hale hoʻoikaika kino, hoʻomaʻemaʻe i nā ʻōpū mai nā toxins.
Kāleka: 31 kcal no 100 g huahana.
2. ʻO kahi mea inu i hana ʻia mai nā kāloti a me ka beet
Nā mea hoʻohui no 2 lawelawe:
- ʻaʻa beet - ʻ½ ʻāpana;
- kāloti - 2 ʻāpana;
- ʻO ka wai Apple - 100 ml.
I loko o ka pahu o kahi blender, pono ʻoe e ninini i ka wai Apple. ʻO nā huaʻai eʻeliʻia, eʻokiʻoki i nā'āpana liʻiliʻi, e hoʻohui i ke kīʻaha. ʻAʻole koi ʻia ka mea ʻono, inā ʻoe e lawe mua i nā mea kanu ʻono a ʻono. Ma hope o ka wili ʻana i nā mea āpau, hiki ke ninini ʻia ka inu i loko o nā aniani. Hāʻawi ʻia i ka helu o nā huahana ua lawa ia e hana i ʻelua ʻāpana.
E hoʻohana i: kōkua me ka hiamoe a me ke koʻikoʻi, hoʻomaʻemaʻe i ke kino o nā toxins, hoʻomaikaʻi i ka ʻili.
Kāleka: 38 kcal no 100 g huahana.
3. Nā mānoanoa mai nā ʻōmato a me nā pepa
Nā mea hoʻohui no ka lawelawe ʻana 1:
- nā'ōmato - 5 mau'āpana;
- pepa ʻono - 1 ʻāpana;
- wai lemon - 10 ml;
- kaʻailaʻaila - 10 ml;
- mea ʻala, rosemary, dill - e ʻono.
Pono e holoi pono i nā greens a me nā mea kanu ma lalo o ka wai holo. No ka ihi ʻana i nā tōmato, pono e hou ʻia i loko o ka ipu o ka wai paila no 5 mau minuke. ʻO ka ʻiʻo o ka pepa, hoʻokaʻawale ʻia mai nā ʻanoʻano a me nā pā, pono e ʻoki ʻia i mau ʻāpana liʻiliʻi. I loko o ka ipu o kahi kāwili e pono ai e hoʻohui i nā mea ʻai i ʻokiʻoki ʻia, koho ʻia - e hoʻomoʻi i ka dill i kālai ʻia, a me ka rosemary. E ninini ʻoe i nā mea i koe - ka wai citrus, ka ʻaila ʻoliva, ka pepa a me ka paʻakai e ʻono. Loaʻa i nā lawelawe ʻono no ka hoʻemi kaumaha hiki ke ninini ʻia i loko o ke kīʻaha. E hoʻowahāwahā i ka wai inu mineral a me nā pahu hau.
E hoʻohana i: hoʻomaʻemaʻe i ke kino o nā toxins, loaʻa kahi waiwai ikehu haʻahaʻa, me nā hoʻopiha nui.
Kāleka: 35 kcal no 100 g huahana.
4. ʻO Smoothies me ka milo a me ka kāpena Pākē
Nā mea hoʻohui no 2 lawelawe:
- kāpiki - 150 g;
- spinach - 100 g;
- maiʻa - 1 ʻāpana;
- kiwi - 1 ʻāpana;
- wai mineral, ʻoi aku ka maikaʻi o carbonated - 200 ml;
- wai lemi - 1 tbsp;
- nā hua flax - 1 pinch;
- meli - 5 g.
Me ka kāpena Pākē, pono ʻoe e hemo i nā lau maikaʻi ʻole a holoi iā ia, ʻokiʻoki loa. Pono e holoi ma lalo o ka wai e holo ai ka milo e hoʻomaloʻo ma kahi kāwele, a laila hana ʻia me ka lima lima i mau ʻāpana liʻiliʻi. Hiki ke hoʻohana i ka mea inu ʻaʻole wale nā lau, akā nā ʻōiwi lahilahi. Pono e hoʻopiha i ka kāpeti a me ka spinach i loko o ka pahu o ka hapahā o ka wai, e hoʻonui mālie i ke koena e loaʻa kahi hui like. Pono nā kiwi Peeled a me nā maiʻa e ʻoki a hoʻohui i ka nui ʻōmaʻomaʻo.
ʻOi aku ka maikaʻi a me ka waiwai o nā Smoothies no ka hōʻemi kino, inā ʻoe e hoʻokomo i kahi maiʻa i loko o ka pahu hau. Ma hope o ka hoʻohui ʻana i ka wai lemon, ʻo ka meli a me ka mani o ka flax e pono ke kīpē i nā mea pono āpau. Hiki ke lawelawe ʻia ka inu i loko o ke aniani aniani moakaka, no ka hoʻonaninani ʻana, nā ʻanoʻano sesame kūpono. Ma waho o kēia helu o nā ʻāpana e loaʻa i 2 mau lawelawe.
E hoʻohana i: ʻo ke kiʻekiʻe o ka fiber i loko o kēia mea hoʻonaninani e kōkua i ka hoʻomaʻemaʻe i ke kino mai nā toxins, ʻo ia hoʻi, loaʻa i nā mea momona a me nā huaola koʻikoʻi.
Kāleka: 48 kcal no 100 g huahana.
5. Inu upena
Nā mea hoʻohui no 2 lawelawe:
- ʻupena - 1 pūpū;
- kāloti - 2 ʻāpana;
- ʻalani - 1/2 ʻāpana;
- wai mineral - 100 ml;
- mint - 1 sprig;
- pahu hau.
No ka hoʻopau ʻana i ka ʻupena ahi, pono e hoʻoheheʻe ʻia kona mau lau, a laila holoi me ka wai anuanu a maloʻo me kahi lole. Pono e ʻili a ʻoki ʻia nā kāloti i holoi ʻia. Pono e waiho ʻia nā ʻāpana kāloti, nā lau ʻupena a me nā ʻāpana citrus a me ka mint i loko o ke kīʻaha o kahi blender a hoʻohui i ka wai. ʻO ka nui homogeneous i loaʻa e hoʻomaʻalili me ka hau a wili hou, a laila ninini i loko o ke aniani. Mai loko mai o kēia helu o nā huahana i loaʻa iā 2 mau lawelawe o ka smoothie no ka pohō kaumaha. E hoʻonani i ke kīʻaha me nā hua sesame a me ke olonā.
E hoʻohana i: ʻoluʻolu, haʻahaʻa i nā calorie e kōkua i ka mālama ʻana i nā iwi olakino a me nā mea hoʻopili.
Kāleka: 35 kcal no 100 g huahana.
6. Pālei me ka kālika ʻāhiu
Nā mea hoʻohui no 2 lawelawe:
- leek - 1 pūpū;
- kukama - 1 ʻāpana;
- yogurt - 200 ml;
- walnuts - 2 PC.;
- wai lemi - 1 tbsp;
- paʻakai - e ʻono.
Pono e holoi ʻia ke kālika ʻāhiu me ka wai e kahe ana e hemo i nā kulu me kahi kāwele pepa, a laila nā lima e māhele i mau ʻāpana liʻiliʻi. Pono e haki i ka kukama i loko o nā kīʻaha. Hiki ke haki i nā Kernels i kahi wili kope. I loko o ka pola o kahi kāwili e ninini i ka yogurt, e hoʻohui i ka kukama, nā nati a me nā kālika ʻāhiu. Hiki i ka nuipa whipa ke paʻakai a hoʻohui i ka wai lemona, a laila e hoʻoulu hou. Hāʻawi ʻia ka cocktail i pau i nā kīʻaha hapa. Mai ka nui o nā mea i hāʻawi ʻia e hele i 2 mau kīʻaha o nā mea lau lau.
maika: toning, hoʻomaʻemaʻe a me nā antimicrobial waiwai.
Kāleka: 59 kcal no 100 g huahana.
ʻO nā wati kiaʻi kiʻekiʻe 20 mai 4,000 rubles
7. Smoothie me ka kukama a me ka pāhiri
Nā mea hoʻohui no ka lawelawe ʻana 1:
- pāhiri - 1 pūpū;
- kukama - 2 mau'āpana;
- lettuce - e like me ka makemake;
- ka pepa chili a me ka coriander - kahi pinch.
Pono e ʻokiʻoki i nā kukama i holoi ʻia i mau ʻāpana liʻiliʻi, pāhiri, holoi maikaʻi a ʻokiʻoki iā ia. Nā mea e hoʻolei i loko o ka blender, hoʻohui i ka coriander a kāwili ʻia no 1 mau minuke, a ma hope e hiki iā ʻoe ke hoʻohui i ka inu me ka letus, ʻoi aku ka manawa o ka wili ʻana a ninini i loko o ke kīʻaha. E hoʻonaninani i ka cocktail greens nui a me nā flakes pepa ʻulaʻula. ʻO ka hopena o nā ʻāpana o - 1 Cup.
E hoʻohana i: ʻo ka ʻāpana o nā mea laumanu me nā antioxidant a me nā wikamina, kōkua i ka hoʻomaʻemaʻe i ka inu mai nā mea make, hoʻonui i ka metabolism.
Kāleka: 17 kcal no 100 g huahana.
8. Pālei i ka pī a me nā ʻoliva
Nā mea hoʻohui no ka lawelawe ʻana 1:
- nā pī ʻōmaʻomaʻo (hou, kēne a i ʻole hau) - 50 g;
- kukama hou - 100 g;
- ʻoliva ʻōmaʻomaʻo - 10 mau ʻāpana;
- wai lemi - 6 tbsp;
- nā hua flax - he pinch.
Pono e holoi ʻia nā kukama ma lalo o ka wai kahe, ʻokiʻoki i loko o nā ʻāpana liʻiliʻi. Pono e waiho ʻia ka pī paʻa paʻa no ʻelima mau minuke i ka mahana o ka lumi, hiki ke hoʻohana pololei ʻia ka pī a me ka mea hou. Pono e hoʻokomo ʻia ka kukama, ka pī a me nā ʻoliva (me ka ʻole o nā pōhaku) i loko o ka pahu o kahi blender a hoʻohui i ka wai lemon, e hoʻouluulu no 1 mau minuke. A laila pono e ninini ʻia ka smoothie i loko o ke aniani. Ma keʻano he mea hoʻonani hiki iāʻoe ke hoʻohana i ke apo o nā kukama a me nāʻoliva. Hāʻawi ʻia i ka helu o nā huahana i helu ʻia no ka lawelawe ʻana i nā smoothies meaʻai no ka pohō kaumaha.
E hoʻohana i: Kākoʻo i ke olakino o nā mākala a me ka puʻuwai, lohi i ka ʻelemakule o nā kino o ke kino, hemo i ka edema.
Kāleka: 47 kcal no 100 g huahana.
9. Hana ʻia nā mānoanoa mai Masha i kupu
Nā mea hoʻohui no 2 lawelawe:
- ʻōpuʻu nā pī liʻiliʻi - 40 g;
- nā lau lettuce - 70 gram;
- aneto - 10 g;
- pāhiri - 10 g;
- maiʻa - 260 g;
- meli - 5 g.
Lettuce, pāhiri a me ka dill holoi ma lalo o ka wai e holo ana, hoʻomaloʻo me kahi kāwele. I loko o ka mea kāwili, hoʻokomo i nā greens, i kupu i nā pi liʻiliʻi, i ʻokiʻoki i ka maiʻa, ka meli a me ka wai inu. E ninini ʻia ka hui i wili ʻia i loko o nā aniani. ʻO ka hopena o ka meaʻai - 2 lawelawe o nā mea kanu lau.
E hoʻohana i: hoʻopau i ka momona i ka nui o nā momona, hoʻoikaika i ka hana pale o ke kino, hoʻomaikaʻi i ka acuity ʻike, stabilize i ke kiʻekiʻe o ka kolesterol i loko o ke koko.
Kāleka: 78 kcal no 100 g huahana.
10. Smoothie kahi laoa Helene La Helene
Nā mea hoʻohui no 2 lawelawe:
- nā'ōmato - 200 g;
- kukama - 200 g;
- dill - 2 mau lālā;
- ʻoliva - 5 mau ʻāpana;
- tī feta - 70 g;
- kaʻailaʻaila - 1 tsp
Pono e holoiʻia nā mea kanu ma lalo o ka wai kahe, eʻokiʻoki i nā'āpana liʻiliʻi. ʻO ka pahi iʻokiʻia i nā greens a me nā'ōmato i kālaiʻia, pono e hoʻololiʻia nā kukama i loko o ka pahu o kahi blender, e hoʻonui i ka cheese a me kaʻailaʻaila. E hahau no 1 minuke. Hiki ke ninini ʻia ka hui ʻana i loko o ke aniani, e hoʻonani ʻia me nā ʻāpana o nā kukama hou a me nā greens. Mai ka helu o nā huahana ma luna o 2 mau lawelawe o ka smoothies mea kanu.
E hoʻohana i: hānai i ke kino me nā mea momona waiwai e kōkua ai e hoʻihoʻi i ka mana ma hope o ka hoʻoikaika kino.
Kāleka: 64 kcal no 100 g huahana.
E nānā i kekahi:
- Nā hana yoga 30 kiʻekiʻe loa no ke olakino o ke kua
- Nā lako pono no ka home: pros a me cons, hiʻona