ʻO kahi o nā mea maʻalahi loa e lilo ai ka kaumaha o ka hanaʻana i kāu meaʻai i ka home. I loko o kāu kīhini pono'ī, hiki iāʻoe ke mālama i nā calories, koho i nā meaʻoi aku ka maikaʻi a nānā i nā nui o ka nui ma mua o kāu hana ma kahi haleʻaina. Akāʻo nā manawa he nui,ʻaʻoleʻoe e makemake e hoʻopili i kaʻaiʻana o ka kuke, kaʻaila, kaʻaila a me kaʻailaʻana i kaʻai. No laila,ʻaʻole e hoʻohana wale i ka papaʻai meaʻai maikaʻi i ka meaʻai maikaʻi, akā?
E hoʻohana i kāu mea kanu Blender e loilo ai i ke kaumaha
Ke hoʻohanaʻoe i ke kīʻaha o kāu kīʻaha e lilo ai ka kaumaha, eʻoluʻoluʻoe i nā pono. ʻO ka mea mua, e hoʻopakele i kahi mea hana hoʻokahi ma mua o ka wā ma mua a hoʻomaʻemaʻe i ka manawa. Eia hou,ʻo ka hapanui o nā mea hui pū kekahi eʻae iāʻoe e hoʻohana i nā hua a me nā huaʻai a pau no ka mea maʻalahi keʻai i nā mea olakino maikaʻi, nā mea loloa kalo. A i ka hopena, ma muli o ka nohoʻana o ka lepo ma luna o kāu kākoʻo, ua makaukau nō ia e hoʻohana. ʻAʻohe mea kūpono e pono ai aʻaʻoleʻoe e makemake i nā pana kūikawā a me nā paku. Ma muli o ka nui o nā pālahalaha nui i nā ana i kauʻia ma nāʻaoʻao,ʻaʻole pahaʻoe e hoʻohana i nā punaʻai a me nā kīʻaha paha.
ʻO ka Blender maikaʻi loa no Smoothies
Ma mua o kou kūʻaiʻana i ka mea holoi, ponoʻoe e hoʻoholo pehea e hoʻohana aiʻoe i ka mea hana ma kāu papahana pohō. E hōʻoiaʻiʻo paha iʻole,ʻaʻole paha, hiki iāʻoe ke hoʻohana ia mea eʻoi aku ma mua o ka smoothies. ʻO kaʻoiaʻiʻo, hiki iāʻoe ke hoʻohana i ka mea hoʻonāuki e hoʻonanea i nā kuʻi kalo, nā pīpī, nā kīʻahiʻai a me ka ice cream. Akā, ponoʻoe e kūʻai i ka momona maikaʻi loa e hoʻopauʻia.
He nui nā mea hui ma ka mākeke. He mea nui wau i kaʻu Blendtec 725 no ka mea,ʻoi kona mana e hoʻohui me kahi mea. Loaʻa iā ia kahi hōʻike pāʻani nui e lawe i ka mea koho mai ka hoʻomākaukauʻana i nā meaʻai maikaʻi. Eia naʻe,ʻoi aku ka maikaʻi o kēia mea kālā ma mua o ka nui o nā mea e loaʻa ai i kāu hale kūʻai hale.
ʻOiai ke'ōlelo nui nei wau e kūʻai i ka momona maikaʻi loa e hiki ai iāʻoe ke hāʻawi aku, aia nā ukana iʻoi aʻe ka maikaʻi. E ho'āʻo e kūʻai i kahi mea holoi me nā wati he 500 a emiʻole e nānā i kahi hoʻohālike me nā au heʻekolu. Hoʻolako pū kekahi mau papahana i nā papahana no nāʻanoʻano meaʻai likeʻole. ʻO kēia hiʻohiʻona ke kiʻi i ka hana koho mai loko mai o ka hoʻohuiʻana i nā kūʻokoʻa likeʻole. Akāʻaʻole pono. Manaʻo iā Skimp i kēia hiʻona inā e hopohopoʻoe e pili ana i ke kālā.
Aiahi
ʻO kahi laumāʻau olakino ka pōhaku kihi o ka nui o nā kumumanaʻo palekana. Akā, he mea nui ia e hahaiʻoe i kekahi mau alakaʻi e hōʻoia i ka maikaʻi a me ka pilina maikaʻi o kāu maneho. Nui keʻano o ka noʻonoʻo maikaʻi i ka maikaʻi a he kiʻekiʻe loa i ke kōpaʻa a me ka calories.
No ka mālamaʻana i nā calorie i ka mana, hiki iāʻoe ke hoʻomaka me kahi papa hana pono a hoʻololi i ka mea e pono ai. ʻO ka'ōmaʻomaʻa'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo e komo ana i kahi huaʻono, kahi mea kanu'ōmaʻomaʻo a hoʻohana i ka wai e like me ke kumu no ka mea he emi i ka calories a me ka momonaʻole. Piʻona no nā diaters. ʻIke me nā hui likeʻole a me nā hui'ōmaʻomaʻo'ōmaʻomaʻo no ka huliʻana i kahi mea āu e makemake ai.
Makemake pahaʻoe e ho'āʻo i kahi Pumpkin Pie Smoothie a iʻole Straperberry Smoothie .
ʻOhi
Uaʻike aneiʻoe e hiki iāʻoe ke hoʻohana i kāu mea kanu e hoʻoulu ai i ka maile calorie ? ʻO ka nui o nā kumukūʻai i kūʻaiʻia i kūʻaiʻia ma uka he kiʻekiʻe i ka sodium a he nui loa i ka momona a i nā calories. Ke hanaʻoe i kāu meaʻai ma ka home , hiki iāʻoe ke hoʻomalu i ka nui o ka momona a me ka paʻakai i hoʻohuiʻia no laila ke ola nei kāuʻai. ʻO ia kekahi o nā ala maikaʻi loa e hoʻohana ai i nā huaʻona ma mua o ka heleʻana i kahiʻino.
No ka hanaʻana i ka kānana maikaʻi loa, eʻimi wale i nā kīʻaha o kāu mea kanu punahele a hoʻonui i ka pahu wai me ka'āpana liʻiliʻi o ka moa a mea kanu paha. Hiki i kāu pilala ke hāʻawi i kahi kiko'ī no ka hulu, akā, e pono paha i kahi mea kanu maʻalahi ke hoʻolālā i nā manawa e hoʻonui i ka meaʻai. Hiki iāʻoe ke hoʻohui i ka piʻi keʻokeʻo keʻokeʻo e loaʻa ai keʻano o ka mīpala maikaʻi me ka momona i kāpiliʻoleʻia. E hoʻolāʻau i kāu puʻu ma hope o ka huiʻana.
Hiki iāʻoe ke ho'āʻo i kahi meaʻai maikaʻiʻo Tortilla (60 calories).
Nā Dips a me nā Māmā
Ināʻoe e leʻaleʻa ma ka home a i ka manawa wale nō e makemake aiʻoe i kahi meaʻai maikaʻi, hiki iāʻoe ke hoʻohana pū i kāu mea kanu no ka hoʻomākaukauʻana i nā meaʻai maikaʻi. E hana i kahi kalo-kalo a hoʻohana me nā meaʻala o ke kīpī i ka wā e nānā aiʻoe i ke kelepona a lawe mai paha ia i kāu pāʻina e hiki mai ana i mea eʻono ai kāu meaʻai.
ʻO kahi o kaʻu mau punahele punahele, punahele a maʻalahi, he mea humuhumu kahe. ʻO ka loloa kaulana i hanaʻia me ka'ōhini-a me ka'anamehe sesame iʻoi aku i ka momona a me nā calorie. Hana wau i kaʻu meaʻono likeʻole me ka'ōhini aʻoi nui kaʻono. E hōʻolahi wale i ka waihona o ka moa, kekahi mau punetēpena o ka mea moa, ka wai lemon a me kaʻailaʻaila i ka ipu o kaʻu mea holoi a hoʻohuiʻia aʻona.
Hiki iāʻoe ke ho'āʻo i kēiaʻano Low-Calorie Dill Dip me ka 5-Minute Spinach Dip Recipes.
ʻO ka hau a me nā mea'ē aʻe
E hōʻoiaʻiʻo paha iʻole aiʻole, hiki iāʻoe ke hana i nā meaʻahaʻaina kalo ma lalo o kāu mea kanu. ʻO kaʻoiaʻiʻo, hiki iāʻoe ke hana i nā meaʻaiʻulu cream cream i nā mea heiau a kiʻekiʻe loa i ka meaʻai. ʻO kēia kahi o nā ala maikaʻi loa e hoʻohana ai i kāu mea kanu no ka mea e hiki ai iāʻoe ke hoʻokuʻu i nā sugary, nā kānana maʻamau iʻike pinepineʻia ma ka hale kūʻai.
Peheaʻoe e hana ai i ka ice cream i loko o ka mea holoi? ʻO kahi mea punahele punaheleʻo Spinach Ice Cream. ʻAʻole maikaʻi ka maikaʻi,ʻaʻole anei? He meaʻoluʻolu, e hilinaʻi iaʻu. Hoʻopiliʻia nā mea hana e hana i kahi meaʻala hou, reka a memele. A he mau minute wale nō e hoʻomākaukau ai.
Hiki iāʻoe ke ho'āʻo iā Lemon Frozen Yogurt no kahi kīʻaha akā he meaʻaiʻono.
Nā meaʻai no nā meaʻai no ka meaʻaiʻo Blender
I ka manawa e hoʻohana pinepine aiʻoe i kāu mea kanu,ʻikeʻoe e hiki iāʻoe ke ho'āʻo me ia e hana i nā meaʻai olakino, eʻai i ke kānana a lilo i ka kaumaha. Loaʻa iāʻoe ke kī o ia mea, ho'āʻo hou i nā mea hou, nā mea hou, a me nāʻano hou.
ʻO Holly Michaels, RD,ʻo ia ka meaʻaiʻai hale i Blendtec. Paipaiʻo ia iāʻoe e "nānā i ka hoʻohanaʻana i nā meaʻai a pau me kaʻoleʻana i ka wai a me nā meaʻono'ē aʻe paha." Ua'ōleloʻo ia, heʻai nui nā meaʻai a me nā meaʻai, akā, he mau kāleka nō paha kahi hiki ke hoʻonui koke i ka lane. "E noʻonoʻo e hoʻohana i ka hapalua o ka hua, ka nui o nā mea momona a me nā kumu maikaʻi o ka protein i mea e ola ai ka meaʻai a me ka mea e māʻoluʻolu ai ka mea e kāohi ai i ka makemake i nā popo."
I koʻu noiʻana iā ia no nā manaʻo noʻonoʻo e nalowale i ka kaumaha me ka mea holoi wai, ua loaʻa iā ia kekahi mau'ōlelo aʻo nui no nā mea e ho'āʻo ai.
- Kūwili maikaʻi ka papaʻi, a hana i kahiʻano maʻalahi i ka wā e hoʻokomo aiʻoe i kahi laumālie, ka lolo, aiʻole i ka puʻu. A he kumu nui o ka protein.
- He kiʻekiʻe nā pīni i loko o ka protein a me ka fiber a he nui no ka kōkuaʻana i nā kānaka e mālama i kā lākou mau pahu hopu pono. Hiki i nā pīni ke hoʻopiliʻia i nā soupē e like me keʻano, aiʻole i hui pūʻia me ka'ōmole no ka puʻu, e lilo i kumu no ka dip (hummus), aiʻole e hoʻokomoʻia i fudge a brownies no kahi maʻamau maikaʻi.
- Hiki ke hoʻohuiʻia nā momona olama e hoʻonui i ka paʻakai a hiki i nā huaora momona-momona (Vitamins A, D, E, K) e hoʻomohu a hoʻohanaʻia e ke kino, e kōkua ana i ka mālamaʻana i kaʻili a me nā maka i ka ola olakino. E ho'āʻo e hoʻohana i nā huakoa, nā nuts, nā hua chia a me nā līkeke, akā e hoʻomaopopo he wahi lōʻihi ka heleʻana. E hoʻokahi wale nō 1-2 punetēne e pono ai ke kōkua.
Eia nō naʻeʻoe e hoʻohana i kāu mea kanu, e hoʻomanaʻo i kēlā kaʻina o ka mana i ka wā e ho'āʻo aiʻoe e kaomi i lalo. Ināʻoe e hana i kahi papaʻai hoʻomaʻemaʻe ola, e hoʻomākaukau i kahi mau mea lawelawe hoʻokahi e hele a māhele i ka pahu i nā'āpana i hiki iāʻoe ke hopu a hele i ka wā e pono ai. Loaʻa ka loaʻaʻana o kāu mea hana a me kāu mea hana kīhini e kōkua ai iāʻoe e noho ma ke ala a hiki i kāu mau pahuhopu kaumaha.