Tracy Norris
[lwptoc]
Ma ke ʻano he ʻano ʻaina kakahiaka ʻono a i ʻole ka ʻai wikiwiki: ʻo ka smoothies ka mea maʻamau. ʻOi aku ka maikaʻi o nā mea inu i hui ʻia ke hana ʻia mai nā huaʻai hou a me nā mea kanu. He wikiwiki a maʻalahi.
Loaʻa ka huaʻōlelo smoothie mai ka ʻōlelo Pelekane ʻo "smooth" (maikaʻi, ʻoiai, ʻaila) a no laila e wehewehe ai i ke ʻano kūpono o ka inu. Hiki mai nā smoothies i nā ʻano like ʻole. Hana ʻia ka smoothies mai nā huaʻai holoʻokoʻa, maʻemaʻe a me nā wai e like me ka wai a i ʻole ka waiū (vegan).
ʻO ka hapalua o nā'ōmaʻomaʻo'ōmaʻomaʻo he mau mea kanu, lau'ōmaʻomaʻo aiʻole nā mea kanu -ʻaeʻia nā meaʻono a maikaʻi no ke kino. Aia kahi koho nui o nā smoothies i hoʻomākaukau ʻia ma ka mākeke. Eia nō naʻe, loaʻa iā lākou nā hemahema ke hoʻohālikelike ʻia i nā smoothies homemade.
No ke aha ʻoe e hana ai i kāu smoothies ponoʻī?
ʻAʻole maʻamau ka pipiʻi wale nō nā smoothies i hoʻomākaukau ʻia, akā ʻoi aku ka liʻiliʻi o nā meaʻai ma mua o ka mea inu hou. ʻO ka hope, ua hoʻopaʻa ʻia lākou, ʻo ia hoʻi, ua hoʻomehana ʻia i nā mahana kiʻekiʻe, i hiki ke mālama ʻia i ka lōʻihi. ʻO ka hopena, ua nalowale ka nui o nā mea olakino e like me nā huaora, fiber a me nā mea kanu lua.
Eia kekahi, loaʻa pinepine nā smoothies i ka nui o ke kō a i ʻole nā mea hoʻohui e like me nā preservatives a me nā mea hoʻonaninani. Eia kekahi, ʻaʻole mālama ʻia ka huaʻōlelo "smoothie". ʻAʻohe mau pae hoʻohālike like ʻole. ʻO ka manaʻo, hiki i nā mea hana ke hoʻohui i nā wai huaʻai a hāʻawi iā lākou e like me ka smoothie.
ʻO kahi smoothie maikaʻi, ma ka ʻaoʻao ʻē aʻe, pono e loaʻa i kahi ʻāpana kiʻekiʻe (ma ka liʻiliʻi he 50 pakeneka) o nā huaʻai a i ʻole nā huaʻai "holo" ma ke ʻano o nā ʻāpana chunky a i ʻole purees. Manaʻo ʻia kēia e ka German Society for Nutrition (DGE). No laila, no ka hōʻoia ʻana i ka pau ʻana o nā mea momona kiʻekiʻe loa i ka smoothie, ʻoi aku ka maikaʻi e hana iā ʻoe iho. ʻOi aku ka maikaʻi no ka poʻe hoʻomaka e hoʻāʻo i kahi smoothie hua maʻalahi.
ʻO nā mea a pau āu e pono ai no kēia:
- he mea hui (kū) a mea hana smoothie
- he pahi oi
- he papa oki
- ʻelua a ʻekolu paha hua
- Wai, (vegan) waiu a i ʻole nā wai ʻē aʻe
KaʻAnuʻu Hana 1: E koho i ka hui hua
Ke hoʻomākaukau nei i kahi smoothie hua, ʻo ka mea mua e hana ai ʻo ke koho ʻana i kahi hua kumu. Pono kēia e hāʻawi i ka smoothie i kona ʻano like ʻole. Maikaʻi ka maiʻa no kēia. Akā ʻo nā ʻāpala, nā pears, nā mango a i ʻole nā peaches he kumu maikaʻi nō hoʻi.
E hoʻohui i hoʻokahi a ʻelua paha hua i ka hua kumu. Hiki iā ʻoe ke hoʻohana i nā hua like ʻole, ʻalani, pineapple, kiwi a i ʻole watermelon, no ka laʻana.
No ka laʻana, hele maikaʻi kēia hui huaʻai:
- Maiʻa, Strawberry, Raspberry/Blackberry
- ʻO ka maiʻa, ʻalani, Strawberry/Raspberry
- ʻAla, maiʻa, kiwi/blueberries
- ʻāpala, ʻalani, pear/banana
- Mango, Pineapple, Banana/Peach
- Maiʻa, mango, kiwi/pineapple
Eʻoki i ka hua i loko o nā'āpana liʻiliʻi. ʻAʻole pono ʻoe e ʻili i nā hua e like me nā ʻāpala a me nā pears: aia kā lākou mau huaora ma lalo o ka peel. Akā: holoi maikaʻi i ka hua. E kau i nā ʻāpana hua i loko o ka blender ma mua o ka hoʻohui ʻana i ka wai i makemake ʻia.
KaʻAnuʻu 2: koho wai
Pono ʻoe i kahi wai e mālama ai i ka mānoanoa o ka smoothie. ʻO ka mea āu e lawe ai ma muli o kou ʻono. Hoʻohana ʻia ka wai i nā ʻano ʻano he nui; ma ke kumu ʻaʻole hiki iā ʻoe ke hele hewa me ia.
ʻO ka waiu pipi, ka wai niu, ka wai niu a i ʻole ka yoghurt (vegan) kūpono hoʻi no ka hui ʻana. ʻO ka poʻe e hoʻolohe ana i ko lākou ʻano, makemake lākou e hoʻohana i ka waiu mea kanu e like me ka soy, oat a me ka waiu ʻalemona a i ʻole ke kī huaʻai ʻole.
ʻOi aku ka nui o nā calorie i nā wai huaʻai - hoʻonui kēia i ke kō i loko o ka inu. Inā ʻaʻole ʻoe makemake e haʻalele i ka wai hua, ʻoi aku ka maikaʻi o ke kaomi ʻana i ka wai iā ʻoe iho.
KaʻAnuʻu 3: Hoʻohui i nā meaʻai
Ke hoʻoholo ʻoe i nā mea ʻai, e hoʻokomo i nā mea a pau i loko o ka blender a i ʻole ka smoothie maker. Pono ka lakio ma kahi o 70 pakeneka hua a me 30 pakeneka wai. E hoʻomaka mālie i ka blender ma mua, a laila e hoʻohui i nā mea a pau ma ke kiʻekiʻe kiʻekiʻe a hiki i ka smoothie ke kūlike i makemake ʻia. Hiki i kēia ke lawe i 60 kekona.
Inā mānoanoa loa ka smoothie, e hoʻohui i kahi wai liʻiliʻi. Ma ke ala: Hiki iā ʻoe ke hoʻomākaukau i ka smoothie me kahi blender. Eia naʻe, ʻoi aku ka paʻakikī o ka hoʻohui ʻana a ʻaʻole hiki iā ʻoe ke loaʻa i nā mea ʻai āpau. ʻOi aku ka maikaʻi inā makemake ʻoe e ʻoki i nā hua maloʻo a i ʻole e hana i kahi smoothie ʻōmaʻomaʻo, ʻoi aku ka maikaʻi o ka blender ikaika.
Pehea e hana ai i kahi smoothie ʻōmaʻomaʻo
Manaʻo ʻia nā smoothies ʻōmaʻomaʻo maikaʻi loa. No ka mea, ʻaʻole i loaʻa nā hua wale nō, akā nā mea kanu pū kekahi. No laila ʻoi aku ka liʻiliʻi o ka fructose, akā he nui nā meaʻai: He waiwai lākou i nā antioxidants, hoʻopiha i ka fiber, nā protein, nā huaora a me nā minela, a me nā mea ʻē aʻe.
Hoʻohana pinepine ʻia kahi smoothie ʻōmaʻomaʻo me nā lau lau a me nā ʻōmaʻomaʻo koʻikoʻi, e like me ka spinach, chard, arugula, a me ka lettuce hipa, a me kale, kāpeti ʻeleʻele, a me ke kāpena savoy. ʻO ka kukama a i ʻole ka avocado a me nā mea kanu (wild) e hoʻopau pinepine i ka inu, no ka laʻana, paʻi, basil, nettle a me ka dandelion. Hiki ke hana ʻia nā koena o ka lumi kuke e like me nā kāloti ʻōmaʻomaʻo a me nā lau kohlrabi. Hoʻohui pū ʻia nā hua pala i ʻole ka ʻawaʻawa loa o ka inu. Hiki i ka wai ke inu i nā hua a me nā mea kanu.
No ka poʻe hoʻomaka, kūpono kahi mea kanu māmā e like me ka spinach. Hiki iā ʻoe ke hui pū me ʻelua a ʻekolu mau hua. E hoʻomaka me ka ratio hui ʻana o 40 pākēneka o nā mea kanu a me 60 pākēneka hua. Pono ʻoe e hoʻonui i ka nui o nā mea kanu i ka manawa, kūpono i ka 60 pakeneka.
E hana i kāu smoothie ponoʻī: He aha hou kāu e hoʻokomo ai i ka smoothie?
ʻO nā mea kaulana no ka smoothie ʻo ka oatmeal, ground flaxseed a i ʻole nā hua chia. No ka mea he waiwai kēia mau "superfoods" i ka fiber a me nā protein. Hoʻopiha maoli kēia iā lākou a pale i ka makemake. ʻO kekahi pōmaikaʻi ʻē aʻe o ka hua flax a me ka chia: Loaʻa iā lākou nā ʻakika momona omega-3, maikaʻi ia no kā mākou ʻōnaehana cardiovascular, a me nā mea ʻē aʻe.
Ma ka ʻaoʻao ʻē aʻe, pono ʻoe e pale i nā mea ʻono hou e like me ka meli, argar syrup a i ʻole nā lā maʻemaʻe inā hiki. ʻOi aku ka maikaʻi o ka hoʻonui ʻana i ka nui o nā hua pala e like me ka maiʻa. Eia naʻe, ʻaʻohe hewa i ka hoʻomaʻemaʻe hou ʻana i ka ʻala o ka smoothie. ʻO nā meaʻai i kūpono no kēia:
- vanilla
- kinamona/ʻolokaʻi
- cocoa
- pepa / chili
- ginger/turmeric
- lemon
- Mint
- pauka matcha
- ʻO nā hua e like me ka walnuts, almonds a cashews paha
I ka wā e pili ana i kahi smoothie, ʻaʻohe palena o ka hana. Akā e like me ka mea maʻamau: ʻoi aku ka liʻiliʻi. ʻO ka maʻamau, ʻekolu a ʻelima mau meaʻai lawa.
Mea hoʻomaʻamaʻa Smoothie: Smoothie fruit smoothie
Hiki i nā poʻe hoʻomaka ke hoʻāʻo i kahi huaʻala maʻalahi, apple a me ka maiʻa smoothie me ka flaxseed - he pōma huaʻai maoli no ka hopena o ka hoʻoilo. ʻO ka mea inu he pani maikaʻi no ka ʻaina kakahiaka a i ʻole ka meaʻai: mahalo i ka flaxseed, mālama iā ʻoe i piha a hiki ke noʻonoʻo no ka lōʻihi.
ʻO ka meaʻai no ka smoothie raspberry-apple-banana me ka flaxseed e hana i ʻelua mau ʻāpana o 250 ml kēlā me kēia. Pono ʻoe e hoʻolālā ma kahi o 10 mau minuke no ka hoʻomākaukau ʻana (me ke kali ʻole).
Nutritional waiwai no ka lawelawe:
- 175.2 Kcal / 640.1 KJ
- 3.4 grams o ka pilina
- 3.6 gram o ka momona
- 27.1 mau kolamu o nā kālika
- 21.5 kalama o ke kō
- 10.1 mau huna o ka puluniuʻai
ʻO nā mea hana no ka smoothie berry:
- 150 g nā raspberries maloʻo
- 2 ʻāpala liʻiliʻi (200 g)
- 100g maiʻa
- 2 punetēpē flaxseed
- ʻO 1 tsp kaila
ʻO ka hoʻomākaukau:
E hoʻokomo i nā hua maloʻo i loko o ka ipuhao a waiho i ka pulu. E hoʻohui i kahi wai liʻiliʻi (approx. 100 ml) a me ka wela me ka mālama pono, i ka wā e hoʻoulu ai, ma kahi o ʻelima mau minuke - pepehi kēia i nā pathogens (hepatitis). E ʻae e maʻalili iki.
I kēia manawa, e kīkoʻo i nā ʻāpala a ʻili i ka maiʻa. Eʻoki i ka hua i loko o nā'āpana nui.
E kau i nā hua maloʻo, me ka wai, i loko o kahi mea hana smoothie a hui pū paha. E hoʻohui i nā ʻāpala a me ka maiʻa. E hoʻohui i nā mea a pau no kahi o 30 kekona e hana i kahi smoothie creamy. Hiki paha ke hoʻohui i kahi wai mineral inā mānoanoa loa ka smoothie. E hoʻohui i ka flaxseed a hoʻoulu. ʻAla me ke kinamona.
Inā ʻaʻohe āu mea hana smoothie, hiki iā ʻoe ke hana penei: ʻOki i nā hua i hoʻomehana ʻia, hoʻomāalili i lalo a me ka maiʻa me kahi wai liʻiliʻi me ka hoʻohana ʻana i ka mea hui lima. A laila e ʻoki maikaʻi i ka ʻāpala a hoʻohui a hoʻoulu paha i 2 punetēpē o ka ʻāpala pulp ma ka ʻāpana 250 g. A laila e hoʻoheheʻe me kahi wai mineral liʻiliʻi a hiki i ka pololei o ke kūlike. E hoʻoulu i ka flaxseeds, e kau me ke kinamona.
E hana i kāu smoothies ponoʻī: nā ʻōlelo aʻoaʻo hou aku
Inā makemake ʻoe e hoʻomākaukau i kahi smoothie, loaʻa iā mākou nā ʻōlelo aʻoaʻo no ʻoe:
ʻOi aku ka maikaʻi o ka hoʻohana ʻana i nā huaʻai hou a i ʻole nā huaʻai i ke kau. He koho maikaʻi nā huahana maloʻo maloʻo, no ka mea, maʻa mau lākou i ka hau a no laila aia nō nā meaʻai āpau.
Loaʻa i ka smoothies ka nui o nā calorie a no laila ʻaʻole ia he mea make wai, akā he meaʻai. Inā ʻoe e ʻai ana, pono ʻoe e makemake i nā smoothies ʻōmaʻomaʻo: he liʻiliʻi ka fructose.
E hauʻoli i ka smoothie a lawe i kou manawa e "nau" ia. No laila, e hoʻoneʻe i loko o kou waha ma mua o ka ʻai ʻana. No ka mea, ʻoi aku ka piha ʻana o ka nau mālie a me ka pono.
He nui nā huaora e wāwahi wikiwiki ma hope o ka ʻoki ʻana a me ka hana ʻana. No laila, ʻoi aku ka maikaʻi e ʻai koke i ka smoothie. Inā makemake ʻoe e mālama iā ia no hope, hiki ke mālama ʻia i loko o ka friji a hiki i ʻekolu lā.
