10ʻO nā huaʻona maikaʻi i lalo o 300 Kalo

He maʻalahi ka momona o nā huaʻaʻala a hoʻonui lākou i kaʻai maikaʻi i kāuʻai o ke ao. Akā, inā ponoʻoe e nānā i ka laweʻana i ka calorie, ponoʻoe eʻike e hiki i nā calorie maikaʻi ke piʻi aku ināʻaʻoleʻoe e makaʻala .

No laila, pono e loaʻa i kekahi mau manaʻo no nā lauleho maikaʻi? Eia kekahi mau hua leʻaleʻa momona e hele mai i lalo o 300 mau caloi kēlā a me kēia mea eʻono nui. Akāʻo ka mea mua, he mau'ōlelo kōkua nui:

• E kiʻi iāʻoe iho i ka holomua nui, hiki i ka mea hoʻokauʻia. Hiki iāʻoe ke hoʻomauʻia i nā hua o ka hua a me nā pīpī hau.
• ʻO kahi alahele maʻalahi ka hua, ka wai, a me ka yogurt, a me ka hau. ʻO nā mea a pau e pono aiʻoe ke hoʻokuʻu i nā meaʻai a pau i loko o kāu mea kanu a hoʻohuiʻia i luna a maʻalahi.
• Inā loaʻa iāʻoe ka manawa, hoʻoholo i kāu hua ma mua o ka hanaʻana i kāu maniahi. Ināʻaʻole, e hoʻopiha paha i kahi kōkohu hau aʻelua paha.
• Hiki iāʻoe ke hoʻohana i ka waiū waiū, ka waiūmaʻi, a me ka waiū laiki ma mua o ka waiū o ka bipi.
• ʻO ka hapanui o kēia mau momona maikaʻi e kāhea aku i kahi meli liʻiliʻi (e pili ana i ka punetuni), akā, hiki iāʻoe ke hoʻohana i ka syrup maple a iʻole ke kōkoʻa maʻamau inā makemakeʻoe.
• Hiki iāʻoe ke hoʻokuʻu i ka mea'alana a pau a mālama i 60 calories ma ke one smoothie.
• Hoʻoikaika maikaʻiʻo Stevia a me sucralose e like me nā waihona meli akā e hoʻohana i ka liʻiliʻi ma mua o ka hapalua keneta no ka smoothie.
• Mai makaʻu e hoʻokolohua. E hoʻopiha i kouʻoluʻolu i mua o ka nininiʻana i loko o kāu aniani. Hoʻohui i kahi mea iki aʻe o nā mea āu i manaʻo ai he pono.

1 - Strawberry Oat Smoothie

Hoʻopihaʻia kēia momona me nā huaora a me nā minela. E loaʻa iāʻoe kahi huaʻai C a hoʻokahi lā o ka huaʻona C i kahi smoothie wale nō, me ka nui o ka calcium, ka magnesium, ka folate, a me nā huaʻa A.

Mea Kai :

• 1 kīʻaha pālahalaha
• Ka maia i ka 'ai
• 1 ka waiū o ka nonfat
• 1/4 kīʻaha i'ōwiliʻia
• 1 teaspoon honey
• 1/4 teaspoon vanilla
• 1/2 kapu hau

Nutakai:

• 280 calories
• 13 grams ka protein
• 56 mau'ōpona
• 6 kahe fila
• 2 ka momona

2 - Blueberry Beet Smoothie

Hoʻohui kēia smoothie i ka maikaʻi o ka blueberries a me ka pīkeke no kaʻai ponoʻole a me ka lei nani. ʻO ke kohu keʻano kūpono. Hoʻomaopopoʻia ka papahele no ka yogurt a me nā puaa chia i loaʻaʻoe i nā protein a me omega-3ʻoni momona a me nā tonua o ka huaora, nā mineral, a me ka fiber.

Mea Kai :

• 1/2 kapu blueberries
• Ka maia i ka 'ai
• 1 mau liʻiliʻi liʻiliʻi
• 1 ka'ūpala a me ka paʻipala
• 1/4 kapu kīkole Greek freegrow
• 2 teasomi nā huaʻania chia
• 1/4 teaspoon meramona
• 1/2 kapu hau

Nutakai:

• 288 calories
• 18 grams ke kinona
• 51 me nā'ōpona'aleʻa
• 10 kahe fihi
• 4 ka momona

3 -ʻO Apple, Spinach, a me Lime Smoothie

He meaʻonoʻoluʻolu kēia mea leʻaleʻa'ōmaʻomaʻo, maikaʻi iki, a maikaʻi noʻoe. He kiʻekiʻe ia i ka calcium, a ke loaʻa neiʻoe i ka lapaʻau maikaʻi o ka protein, nā huaʻai A a me C, a nui ka wepa .

Mea Kai :

• 1ʻala liʻiliʻi,ʻokiʻoki
• 1 pāpaʻi, pila
• 1 punetēpō lime wai
• 1/4 teaspoon ka pākena paina
• 1 ka pepa o nā'ōpuni pua
• 1/2 kīʻaha kīkole i kaʻaila Helene
• 1 punetala ka meli
• 1/2 kapu hau

Nutakai:

• 246 calories
• 15 kaona protein
• 51 me nā'ōpona'aleʻa
• 5 kahe fihi
• 1 momona ka momona

4 - Honeymew Melon a me Kiwifruit Smoothie

ʻO nā meaʻono, nā meli memele momona a me nā kiwi'ōmaʻomaʻo keʻokeʻo he nui ia i loko o ka lāʻau C a me ka fiber. ʻO ka yogurt a me ka waiū e hoʻohui i ka momona a me ka protein i kēia meaʻono a hoʻoluʻolu hou.

Mea Kai:

• 1 kaʻaila piha i nā melon
• 1/2 kīʻaha kīʻaha nani Greek Greek yogurt
• 1/2 kīʻaha pailaʻole
• 1 kiwi hua, i'ōpala a paʻipaʻiʻia
• 1 punetala ka meli
• 1/4 teaspoon meramona
• 1/2 kapu hau

Nutakai:

• 285 calories
• 19 kaona protein
• 51 me nā'ōpona'aleʻa
• 5 kahe fihi
• 1 momona ka momona

5 - Tropical Smoothie

Nui nā laumāʻolu paʻakikī, akā eia kahi mea maikaʻi loa. He maikaʻi ia i ka kakahiaka kakahiaka aʻoi aku ka maikaʻi i ka wā e pono aiʻoe i ka ikaika o ke awakea. He kiʻekiʻe kēia smoothie i ka fiber, ka huaora C, a me nā hua hua B-mau . ʻO ka mea nui, he mea kupaianaha ia.

Mea Kai:

• 1 kaʻaila pīpī hou
• 1 ka maileʻula mai
• 1/2 ka ipu'ūni niho-pākū (hoʻohana mākou i ka brand Siggi)
• 1/4 teaspoon vanilla
• 1/4 teaspoon ka'āina'ōmaʻomaʻo (aʻoi aku paha i ka hoʻohanaʻana i kahi pipi iki o kahi hōʻoluʻolu hou)
• 1/2 kapu hau

Nutakai:

• 277 calories
• 8 grams ka protein
• 54 mau'ōpona
• 5 kahe fihi
• 6 ka momona

6 - Kuki Peanut Butter Smoothie

Heʻanoʻono nā kumu Raspberries a he kumu maikaʻi loa lākou no ka huaora C, me nā huaʻai a me nā mineral'ē aʻe. Hoʻopili ka pīkī Peanut i ke kōpona, nā minela, a me nā hua malo E. E hoʻopili ana ka maiʻa i ka pālaʻau a hāʻawi iā ia i keʻano smoothie.

Mea Kai:

• Ka maia i ka 'ai
• 1 mau kīkeke
• 1 ka ipu waiū
• 1 ka'eneʻena pīpī pīkeke
• 1/2 kapu hau

Nutakai:

• 270 calories
• 7 kalemakai
• 38 kaomi mau waihā
• 11 kahe wela
• 12 momona momona

7 -ʻO Orange a me Yogurt Smoothie

Eia kahi leʻaleʻa momona e lawa ai ka lawaʻana i kaʻaina kakahiaka a me kaʻoluʻolu e lilo i ka mea awakea awakea. Hoʻomoʻiʻia nā huaʻano i nā hua'Āmūmu a me ka yogurt e hoʻohui i kekahi meaolapona a me ka nui o ka nui o ka calcium.

Mea Kai:

• Hoʻokahiʻalani,'ōpala a māheleʻia i mau'āpana
• 1/2 cup nonfat Greek yogurt
• 1/2 ka kīʻaha nonfat
• 1 punetala ka meli
• 1/4 teaspoon vanilla kahi
• 1/2 kapu hau

Nutakai:

• 239 calories
• 18 grams ke kinona
• 44 mau pahu waipona
• 3 kahe fiber
• 1 momona ka momona

8 - Cherry Smoothie

ʻO nā Cherie kahi kumu maikaʻi o ka fiber, ka huaʻaila C, a me ka magnesium , a he meaʻono loa nā meaʻala. Hāʻawiʻia ka hapalua o ka maiʻa i ka pāpila a me ka fiber i kēia poli.

Mea Kai:

• Hoʻokahi kīʻaha i nā cherries
• Ka maia i ka 'ai
• 1 ka waiū o ka nonfat
• 1 punetala ka meli
• 1/4 teaspoon vanilla kahi
• 1/4 teaspoon meramona
• 1/2 kapu hau

Nutakai:

• 300 calories,
• 11 kaona protein
• 68 karapona
• 5 kahe fihi
• 1 momona ka momona

9 - Blueberry Chia Smoothie

He maikaʻi loa nā būkeke noʻoe, no ka mea, ua kiʻekiʻe lākou i ka nui o nā huaora a me nā minelala me ka hoʻopihaʻiaʻana me nā antioxidants e kōkua e pale i ka pōʻino liʻiliʻiʻole i nā pūnaewele i loko o kou kino. Hoʻohuiʻo Yogurt i ka palapala calcium a me chia i nā mea hou aku i nā protein a me omega-3 āpau.

Mea Kai:

• 1 kaona blueberries
• Ka maia i ka 'ai
• 1/2 ka kīʻaha nonfat
• 1/2 kīʻaha kīwilaʻole Kelemik Yogurt
• 1 punetēpē kulu
• 1/2 kapu hau

Nutakai:

• Calories 297
• 20 grams ka protein
• 50 kaomika waihā
• 8 kahe fihi
• 4 ka momona

10 - Mime Smoothie

Eia kaʻoluʻolu hōʻoluʻolu, maikaʻi a maikaʻi loa i nā calories . Haliʻa no ka hoʻomahaʻana i kahi lā wela a no ka ho'ōla houʻana ma hope o ka hana maʻamau. ʻO ke kinui kahi kumu nui o nā huaora A a me C aʻo ka yogurt e hāʻawi i ka konūmu a me ke kinikona.

Mea Kai:

• 2 nā kīʻaha ipu wai (e hoʻohana i ka moloki huaʻole a wehe i nā hua)
• 1 1/2 punahele ka mint ulu
• 1/2 kīʻaha kīʻaha nani Greek Greek yogurt
• 1 punetala ka meli
• 1/2 kapu hau

Nutakai:

• 183 calories
• 14 grams ka protein
• 34 mau'ōpona
• 1 gram fiber
• 0 ka momona ka momona