ʻAʻole nā paona maikaʻi a pau i hana like. ʻO ka hapa nui ka mea aʻu e kapa nei he meaʻai -no ka maikaʻi o ka inoa, ua piha pinepine lākou i ka calories sugary. I ka welika, he 16-oz. ʻO ka momona momona he 400 mau calories a ma kahi o 60 grams o ke kō! Aʻo kekahi mau meaʻona i hoʻohuiʻia e manaʻoʻia e lilo i mea pani hou, akā naʻe, hoʻopuka nā kānaka iā lākou e like me ka poʻe make wai.
ʻO kaʻoluʻolu, he maʻalahi ka'ōpiliʻana i kahi meaʻaiʻai e'ānaiʻole i kāuʻai. Inā loaʻa iāʻoe kahi meaʻala a me kekahi hau, hiki iāʻoe ke hoʻoinu i ka wai me ka hauʻole i ka manawaʻole. E hoʻomaka me kekahi o nā kumu haʻahaʻa haʻahaʻa haʻahaʻa, e hoʻokuʻu i kahi hui-i aʻelua paha, a me nā hua'ōlelo'ē aʻe, ae loaʻa iāʻoe kahi laleʻa maikaʻi a me ka halaʻole.
Ke hanaʻana i kahi haʻahaʻa haʻahaʻa haʻahaʻa
ʻO ka base kahi i hoʻomaka ai kāu smoothie. ʻOiai e hiki iāʻoe ke hoʻohana i nāʻano waiūʻokoʻa ,ʻaʻole lākou wale nō kāu koho!
- ʻO ka waiū'alamona i hoʻohālikeʻoleʻia: Me kahi 30 calories he kīʻaha, he nui kēia no nā mea inuʻona. Hele mai ia i loko o vanilla, māmā, a me ka balekale. E hoʻomanaʻo,ʻaʻole ia e hoʻonāhuaʻia, no laila e makemake pahaʻoe e hōʻolo i kahi pākiho mea hoʻolimalimaʻole i kāu manuahi-nui ma lalo. Loaʻa ka waiūmona Almonds ma loko o ka friji a me nā pahu kāpau paʻa.
- Hoʻoiʻemi i nā wai inu kaloni: Hele mai kēia mau mea he nui:ʻo kaʻalani, ka pineapi, ka'ōʻale, kou inoa! Nui nāʻano maoli me ka hapalua o ke kō a me nā calorie o ka wai maʻamau. ʻO nā mea inu waina he mea kūpono ia no kaʻono.
- ʻO ka waiu waiu nūnūʻole i hōʻikeʻia: ʻO kēia kahi meaʻono'ē aʻe no nā meaʻono kūpaʻa. ʻO ka piha piha he 50 mau calories. He wale nō ka hīpuʻu o ka niu niu a me ka momona momona. Mai kānaluaʻoe i ka wai niu i ka waiu niu,ʻo kaʻeleʻele a me ke kukui! E like me ka wai'alamona, pono paha i kekahi meaʻala. hele mai ia i loko o nā pūnaewele kūpaʻa a me nā mana friji.
- ʻO wai waiʻauwai: ʻO kahi koho kōkoʻakoʻa'ē aʻe, he mea maʻalahi kēia i hoʻomaka i kahi laʻoluʻolu maikaʻi me kaʻailaʻole. ʻO kahi kīʻaha he 45 mau calo mai ka nui a he kiʻekiʻe ia i loko o nā mea pāpona a me nā mea electrolytes. ʻO nā pai keʻano me nā cherries, ka pineapple, a me nā meaʻono'ē aʻe.
- ʻO ka vanilla soymilk: Ke hiki mai nei i nā koho huahua,ʻo kēia kāuʻoi akuʻoi aku maikaʻi loa inā makemakeʻoe i kahi kahua paʻa pūmua. ʻO ke kūlana heʻoi aʻe ke kiʻekiʻe ma mua o nā mea'ē aʻe, me 70 mau calories i kēlā me kēia kīʻaha, akāʻo kēlā me kēia kīʻaha heʻeono mau kalamona. ʻO kēia meaʻano maʻalahi, ua'onaʻona, a nani a me ka momona.
Smoothie Mix-Ins
Maanei kahi e loaʻa ai i kāu lūlū kahi kīʻaha o nā meaʻai a me nā meaʻai no kahi inu inu maikaʻi a paʻakikī.
- ʻO nā hua'ānena i hoʻohālikeʻoleʻia:ʻO nā hua i hoʻonoeʻaʻia he mea kūpono ia no ka inuʻana o nā mea inu; ʻo ia ka mea eʻoluʻolu ai a leʻaleʻa kou manakia. Hiki iāʻoe ke hoʻokuʻi i kāu mau hua e like me nā hua waina a me ka maiʻa a iʻole e paʻi i kaʻaila no ka mango, nā kilipa momona, nā paʻi piʻi, nā hua i'āwiliʻia, a me nā mea hou aʻe. ʻAʻole e kapa inoaʻia kēia mau mea "he mea i hoʻonāʻoleʻia," no laila e nānā i nā meaʻai e hoʻomaopopo aiʻaʻole he kōkake a me ka syrup. A eia ke kumu: E hoʻohui i ka hua ma mua o ka hoʻonuiʻana i kāu mea kanu; ʻO kēia ka mea e hoʻopili ai i ka maikaʻi.
- ʻO nā huaʻai: He mea e hoʻomaʻamaʻaʻia ana? Hāʻawi akuʻo ia i nā lepaleʻa i nā mea ulu. ʻO Kale a me ka'ōina he mau add-ins nui ia, akā makemake wau i nā kukama ma muli o ko lākouʻoluʻolu. ʻO ka'ōpala ke hoʻopiliʻana i kēia mau mea me nā hua maikaʻi e pale ai i ke kahi. E ho'āʻo e hoʻohui i ka kukama a holo me ka'ōlaʻi a me ka hua waina. E hoʻoulu i ka'ōpala o ka wai lemon a hui pū me kahi wai a me ka hau. Alohaʻo Yum!
- ʻO kaʻaʻama kukui: E huli i nā kōkole yogurt momonaʻole me kahi 100 calories ma 6-oz. lawelawe. He nui nāʻanoʻala ma waho, mai ka'ōkō maloʻomaʻo e hoʻopau i ke apple pie. ʻO wau hoʻi ke aloha i nā kīkole Helene iʻole kahi momona no nā mea meaʻono me ka pāʻana o ke kīʻaha. Aʻo ka Greek yogurt e hoʻohui i ka nui o ke kolamu, e like me 11 grams i ka hapalua kīʻaha.
Smoothie Keahi
Hiki i nā'āpana'ākau ke hoʻonui i kaʻono a me keʻano o kāu lime. Ponoʻoe e koho i nā mea pono!
- Ice: He maikaʻi ka hau me ka hauʻoli ma mua o ka hoʻohuiʻana i kahi hauʻoli. Makemake au i koʻu maniahi me ka nui o ka hau, e pili ana i 1 - 1 1/2 'ai i ka hau hau, aiʻole 5 - 8 mau hau hau.
- ʻAʻohe mea hoʻonani calorie: He mea maikaʻi loa kēia ināʻoe e hoʻohana ana i kahi mea i hoʻonaniʻoleʻia, hua hua, aiʻole nā mea momona a ke nānā aku e hoʻopiha i kou niho momona. Nui nā koho kūlohelohe i hanaʻia mai ka hua stevia a me ka monk. E hoʻohālike i nā koho a koho i kahi āu i makemake loa.
- Lemon a iʻole ka lime wai: E hoʻoulu i ka mea'alapuni e lawe i ka nui i kāu mau mea i hoʻomoʻaʻia. Hoʻopiliʻiʻo ka'alaʻau i nā mea i luna!
- Hōʻalo: E hoʻohana pono i kēia. ʻO kahi hāmole aʻelua paha o vanilla aiʻole ka niu niu ka mea āu e pono ai. Hiki iā ia ke hoʻonui i kaʻono i loko o kāu kumu momona.
Ka manaʻo no ka Smoothie
ʻAʻole maopopo kahi kahi e hoʻomaka ai? E ho'āʻo i kekahi o kēia mau meaʻoluʻolu.
- ʻO Berry Mango Smoothie: E hui pū i kēia i loko o ka mea holoi: 3/4 kapu nā kānana mango kaloʻole, 1/2 kapu pahu kukui, 5 mau huaʻalani kalaiʻole, 12 mint leaves, 1/2 tsp. ka'ōmole lime, ka pāpū 1 hoʻolālā kalo-kalo, a me ka 1 kapu hau. Hiki iāʻoe ke hana i ka meaʻono e hoʻopiliʻia me kahi o 120 calories.
- Ka Honua Makahiki Smoothie : I ka mea holoi, hoʻonui i 6 oz. (e pili ana i 3/4 kapu) ka waikiko pīkī māmā, 1/4 kapu puna i ka'ōkoa pīpī i ka wai (ʻaʻole i hoʻouluʻia), 1/2 kope me ka'anana maika, 1/2 tsp. ka'ōmole lime a me ka 1 kapu hau. ʻOhu a me ke koko no nā caloli he 185.
- Ka Papa Berry Berry Smoothie : E hoʻohui i kēia i loko o ka mea holoi: 1 kapu wai inu waikoki vanilla noncovered, 3/4 cup raspberries non frozen, 1/8 tsp. ka'ōni niu, 2 pākaniʻoni hoʻoulu kalo, a me 1 ka hau hau. E hoʻohui me ka leʻaleʻa wale no 105 calories.
No ka hoʻolālā hewaʻole, nā meaʻai, nā mea kōkua, a me nā mea'ē aʻe, e kākau inoa no nā leka uila o nā lā aʻole e hele i ka Hungry Girl!