Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 211
Kaona - 9g
Kāpena - 18g
Paena - 19g
Ka Honua Wāhi 3 min
Prep 3 min , Cook 0 min
Nā lawelawe 1
ʻO ka hauʻoliʻana i ka lawelaweʻana i nā mea'alapona, fiber , a me nā mea hōʻailona hoʻonāukiuki he ala ia e'āpono ai i ka meaʻai e hoʻomaka ai i kou lā mai ka ikaika. ʻO kaʻoi aku o ka hoʻonohonohoʻiaʻana o mākou he manawa pōkole i ka manawa, aʻo mākou a pau e makemake i kahi mea wikiwiki akā maikaʻi ke hoʻopiha iā mākou i ke kakahiaka.
He mau minuke wale nōʻoe e hoʻokuʻi i kēia papahele. He mea maʻalahi kēia, no laila hiki iāʻoe keʻoki i nā hua a me nāʻanoʻano i kēlā me kēia lā no ka hebedoma o keʻano. Eia kekahi, ua hanaʻia e hāʻawi aku i nā momona hou a me nā momona polyunsaturated (nā momona maikaʻi) ma mua o ka momona momona, e lilo ia i mea koho maikaʻi inā e nānā anaʻoe e pale i kāu mau cholesterol.
Nā meaʻai
- 1/2 kapu blueberries
- 1/2 kīʻaha kalaoleʻeleʻele Yogurt
- 2 punetēpuni ka'ōmole huakiko
Hoʻomākaukau
- E kau i nā blueberries i loko o kaʻaila umauma wela. E uhiʻia me kaʻaʻahu a me ka microwave no 45 mau kekona a hoʻokahi minute, e nānā pono ana i ka maopopoʻole i ka blueberries.
- E kau i ka yogurt Greek i loko o ke pola. ʻO nā kiʻekiʻe me nā blueberries melted a me nā hua'umaina.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E hana ana nā mālū hou a me ka maloʻo no kēia meaʻai, aiʻole e hiki iāʻoe ke koho i kahi kī'ē aʻe, e like me nā lekalepa a me nā lāʻauʻea.
Pēlā nō, e'ōhū i nā'ōpena'okena no ke ola hauʻoli e like me walnuts, almonds. ʻO kaʻoihana Omega-3 nā huahana chia e hana pū nō hoʻi, akāʻaʻole paha e hāʻawi like i ka crunch eʻoluʻolu nei āu eʻimi nei.
Ināʻoe eʻimi ana i kahi mea iki aku i ka calorie-pālua, e pālua i ka meaʻai aiʻole e hoʻonui i kahi o nā meaʻai, e like me ka yogurt a iʻole ka'alakinina.
Nā lawelawe a me lawelawe lawelawe
ʻO ke ala maikaʻi loa eʻoliʻoli i kēia koina 3-ingredient pono ia ma hope o kou laweʻana i nā blueberries mai ka umauma uila. ʻO ke ahi wela, jammy huakē likeʻole me kaʻawaʻawa malū a me ka momona. Eia naʻe, inā pōkole loaʻoe i ka manawa i ke kakahiaka, hiki iāʻoe ke maʻa mua i kēia pō ma mua. E kūʻai iā ia i loko o ka pahu hau hau i loko o ka pahu kukū no kahi kakahiaka āpau a me ka hele.
Ināʻaʻoleʻoe he microwawe, e hoʻopau i nā hua ma luna o ka stovetop, uhiʻia, meʻelua punetēpu o ka wai.
Ināʻoe e hoʻohana ana i nā blueberries hou, eia ke kumu: e holoi wale i ka nui āu e pono ai, pololei ma mua o ke hoʻohanaʻana iā lākou, a waiho i ke koena i loko o ka pahu hau.
Ināʻoe e hoʻolapalapa i ka'ōpala, e emi iho ka hoʻonuiʻana i ko lākou ola papa.