Ua ʻike paha ʻoe, ʻeā? Inu kekahi poʻe i kahi mea inu kala nani i loko o nā kīʻaha. He mea kaulana loa kēia i kēia manawa, ʻoiai hoʻi ma nā kūlanakauhale. Kāhea mākou i kēia he 'Smoothie'. Ke ʻike ʻoe, me he mea lā he mea inu olakino loa ia. Akā he aha kēia smoothie? He maikaʻi anei kēia no ke kino? Aia kekahi ʻokoʻa ma waena o ke kūʻai ʻana mai ka hale kūʻai a me ka hana ʻana ma ka home? I kēia lā, e kamaʻilio mākou e pili ana i nā mea āpau ma ke ʻano maʻalahi.
I ka ʻōlelo maʻalahi, he aha kēia Smoothie?
He mea maʻalahi loa ka smoothie. Kāhea mākou ia he mea inu mānoanoa i hana ʻia ma ka hoʻohui ʻana i nā huaʻai, nā mea kanu, a me nā meaʻai momona ʻē aʻe a kāwili maikaʻi iā lākou i loko o kahi blender . Ua like ia me kahi mea inu hua mānoanoa.
Hiki iā ʻoe ke hoʻololi i nā mea hoʻohui e kūpono i kou makemake. E noʻonoʻo e pili ana i ia mea, he aha kā mākou e hoʻokomo pinepine ai i loko o ka smoothie?
- Huaʻai: ʻO kēlā me kēia hua e like me ka mango, maiʻa, avocado, paina, ʻōhelopapa.
- Nā mea kanu: Nā lau ʻōmaʻomaʻo olakino (spinach, collard greens, kale), kāloti, beets, kukama, a pēlā aku.
- Nā nati a me nā pata nati: nā ʻalemona, nā pīnati, nā hua chia, nā hua flax.
- Nā mea ʻala: kinikini, kinamona, turmeric, koko ka pauka.
- Nā mea ʻono kūlohelohe: meli, nā lā.
- Nā mea e hoʻonui ai i ka mānoanoa a me ka ʻono: yogurt, waiū (waiū hou a waiū soy paha), tofu.
Eia kekahi, hoʻohui pū kekahi poʻe i nā mea hoʻohui meaʻai ʻē aʻe a lākou e lawe ai, e like me ka pauka protein a i ʻole spirulina . ʻOi aku ka maʻalahi o ka lawe ʻana i kēlā mau mea hoʻohui.
He aha ka "Green Smoothie"?
He smoothie kaulana loa kēia. ʻO ka mea kūikawā o kēia, ʻo ia ka hoʻohui ʻana i nā mea kanu ʻōmaʻomaʻo momona kiʻekiʻe (spinach, kale, gotukola, bok choy). Manaʻo kekahi poʻe he ʻawaʻawa ka ʻono, akā ʻo ka hoʻohui ʻana i kekahi mau huaʻai maikaʻi e hoʻolilo i ka ʻono i mea kaulike loa.
ʻO ka mea nui loa, ʻaʻole e like me ka wā e hana ai mākou i ka wai huaʻai, ke hana mākou i ka smoothie, mālama ʻia ka fiber waiwai nui i loko o nā huaʻai a me nā mea kanu. ʻO kēia kekahi o nā pono nui o ka smoothie.
Pehea ka momona o ka smoothie?
Eia ka mea e pono ai mākou e hoʻomaopopo: ʻAʻole like nā smoothie āpau. ʻO kona waiwai meaʻai e hilinaʻi wale ʻia i ka mea āu e hoʻohui ai iā ia.
E noʻonoʻo e pili ana i ia mea, ʻoi aku ka nui o ka momona o ka smoothie i hana ʻia me ka waiū piha-kirimi ma mua o ka smoothie i hana ʻia me ka wai. Eia kekahi, ʻoi aku ka nui o ke kō o ka smoothie i hana ʻia me ka wai huaʻai ma mua o ka mea i hana ʻia me ka waiū a i ʻole ka wai.
E nānā kākou pehea ka ʻokoʻa o ka meaʻai ma waena o kekahi mau smoothies kaulana i kūʻai ʻia ma ka hale kūʻai a me kahi smoothie maʻalahi i hana ʻia ma ka home.
| ʻAno smoothie | Nā Kalori | Kōpaʻa (grams) | ʻO ka fiber (grams) |
|---|---|---|---|
| ʻO ka smoothie strawberry i kūʻai ʻia ma ka hale kūʻai (e.g. Baskin-Robbins) | 530 | 85g (ma kahi o 21 tīpune) | 2g |
| Nā smoothies ʻē aʻe mai ka hale kūʻai (e.g. Yoplait) | 120 | 20g (ma kahi o 5 teaspoon) | 0g |
| ʻO ka Smoothie ʻōmaʻomaʻo hana home (Spinach, Banana, Apple) | 120 | 15g (kō maoli) | 5g |
Ua ʻike anei ʻoe i ka ʻokoʻa? Loaʻa i kekahi mau smoothies i kūʻai ʻia ma ka hale kūʻai ka nui o ke kō. No laila , inā ʻoe e kūʻai ana i kahi smoothie mai ka hale kūʻai, he mea nui loa ia e heluhelu i ka lepili.
ʻO ka mea maikaʻi loa, ʻo ia ka hana ʻana ma ka home. Ma kēlā ʻano hiki iā ʻoe ke ana i nā mea hoʻohui a kaohi i ke kō a me nā calorie.
He aha nā pōmaikaʻi o ka inu ʻana i nā smoothies no ko mākou kino?
ʻO ka inu ʻana i ka smoothie ma kahi o ka ʻai hiki ke loaʻa i kekahi mau pono, akā he manaʻo maikaʻi mau ke kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu papaʻai.
1. Hiki iā ʻoe ke ʻai i nā huaʻai a me nā mea kanu hou aʻe
Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i nā huaʻai a me nā mea kanu, he hopena maikaʻi loa nā smoothies. Hiki i hoʻokahi kīʻaha smoothie ke hāʻawi iā ʻoe i ka meaʻai o ʻelua a ʻekolu paha mau lawelawe ʻana o nā huaʻai a me nā mea kanu i ka lā. ʻO ka ʻai ʻana i nā huaʻai a me nā mea kanu i lawa i kēlā me kēia lā hiki ke hōʻemi i kou pilikia o nā maʻi maʻi.
2. E kiʻi i ka fiber hou aʻe
He mea nui ka fiber no ko kākou neʻe ʻana o ka ʻōpū, ka neʻe maikaʻi ʻana o ka ʻōpū, a me ka manaʻo piha. He kumu maikaʻi loa ka smoothies o ka fiber, no ka mea, aia nā huaʻai, nā mea kanu, a me nā nati i loko. Kōkua kēia i ka hōʻemi ʻana i ka pilikia o nā maʻi e like me ka maʻi diabetes a me ka maʻi puʻuwai, a kōkua i ka kaohi ʻana i ke kaumaha.
3. Hiki ke hoʻoikaika i nā iwi
ʻO nā mea kanu ʻōmaʻomaʻo (spinach, kale) he meaʻai waiwai i ka wikamina K. Ua ʻike ʻia e ka noiʻi ʻana e hoʻoikaika ka wikamina K i nā iwi a hōʻemi i ka pilikia o nā haki a me nā maʻi e like me ka osteoporosis.
4. Kākoʻo i ka palekana
Waiwai nā mea kanu ʻōmaʻomaʻo i ka wikamina C. He meaʻai ikaika ka wikamina C e hoʻoikaika i ko kākou ʻōnaehana pale kino a kōkua i ke kaua ʻana i nā maʻi.
5. Hiki ke hōʻemi i ka pilikia o nā maʻi maʻi
He waiwai nui nā mea kanu ʻōmaʻomaʻo i nā antioxidants. I ka ʻōlelo maʻalahi, ʻo nā antioxidants nā mea e pale iā mākou mai nā radical manuahi, ka mea e hōʻino ai i nā cell o ko mākou kino. Hiki i kēia pale ke hōʻemi i ka pilikia o nā maʻi maʻi e like me ka maʻi puʻuwai a me ke kanesa.
Nā mea e hoʻomanaʻo ai i ka wā e inu ai i nā smoothies
ʻOiai he nui nā pono o nā smoothies, aia kekahi mau mea e pono ai mākou e makaʻala.
Ke kō kiʻekiʻe a me nā pae kō koko kiʻekiʻe
ʻO kēia ka pilikia nui loa. ʻOiai inā ʻaʻole ʻoe e hoʻohui i ke kō i kāu smoothie hana home, aia ke kō i loko o nā hua. ʻO ka hoʻohui ʻana i ka nui o nā hua i ka smoothie hiki ke hoʻohui i ka nui o ke kō i kou kino i ka manawa hoʻokahi.
ʻOiai inā he maʻi kou e like me ka Diabetes Mellitus, pono ʻoe e makaʻala loa i ka inu ʻana i nā smoothies. He mea naʻauao ke hoʻohui i nā huaʻai haʻahaʻa-kō (e like me ka avocado) a me nā mea kanu ʻōmaʻomaʻo.
Piʻi ke kaumaha
Inā ʻoe e inu ana i ka smoothie e hoʻemi i ke kaumaha, e noʻonoʻo pono i kāu mea e hoʻohui ai. ʻO ka hoʻohui ʻana i ka nui o kekahi mea, e like me ka waiū momona, ke kō, ka meli, a i ʻole ka pata pīnati, hiki ke hoʻolilo i kahi mea inu olakino i "calorie bomb." Hiki i kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha me ka manaʻo ʻole. ʻOi aku ka maikaʻi o ka inu ʻana i ka smoothie ma kahi o ka ʻai nui ma mua o ka inu ʻana i ka smoothie ma waho aʻe o ka ʻai .
Nā pilikia me kekahi mau lāʻau lapaʻau
He kiʻekiʻe nā mea kanu ʻōmaʻomaʻo i ka wikamina K. Inā ʻoe e lawe ana i nā lāʻau hoʻokahe koko e like me Warfarin,, ʻO ka lawe ʻana i ka nui o ka huaora K hiki ke hōʻemi i ka pono o kēlā mau lāʻau lapaʻau. No laila, inā ʻoe e lawe ana i ia ʻano lāʻau lapaʻau, e kamaʻilio me kāu kauka a e ʻimi i ka ʻōlelo aʻo ma mua o ka hoʻohui ʻana i nā mea e like me nā smoothies ʻōmaʻomaʻo i kāu papaʻai.
Leka Lawe-Home
- He ala maikaʻi loa nā smoothies e loaʻa maʻalahi ai nā huaʻai, nā mea kanu, nā fiber, a me nā huaora. ʻO ka smoothie olakino loa ke hana ʻia ma ka home ka mea maikaʻi loa.
- Hiki i nā smoothies i kūʻai ʻia ma ka hale kūʻai ke kiʻekiʻe i ke kō a me nā calorie. He mea nui e heluhelu i ka lepili ma mua o ke kūʻai ʻana.
- Inā loaʻa iā ʻoe ka maʻi diabetes, pono ʻoe e makaʻala e pili ana i ka nui o ke kō maoli i loko o nā hua.
- Inā ʻoe e inu ana i ka smoothie no ka pohō kaumaha, e pale i ka hoʻohui ʻana i nā mea hoʻohui calorie kiʻekiʻe (kōpaʻa, meli, waiū momona). ʻOi aku ka maikaʻi o ka inu ʻana ia mea ma ke ʻano he pani no ka ʻai.
- Inā ʻoe e lawe ana i ka lāʻau lapaʻau e pale ai i nā ʻōpū koko, e kamaʻilio me kāu kauka ma mua o ka inu ʻana i ka smoothie i kiʻekiʻe i nā mea kanu ʻōmaʻomaʻo.
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