ʻO wau ka mea mua eʻae aku i ka hoʻokomoʻana i ka lei i loko o nā leo oluʻolu me he mea lā pahaʻaʻole paha he meaʻono loa. ʻO ka mea, me ka nui o nā mīkini mālie nani i hui pūʻia, uaʻikeʻoleʻoe i ka Kale. A hui pū, hāʻawi lākou iāʻoe i nā kumu lāʻau a me nā minera a me ka fiber a me nā mea maikaʻi a pau i loko o ke aniani hoʻokahi.
Inā loaʻa iāʻoe nāʻulaʻula ma ka lima, hana maoli lākou i ke kino a me ka mānoanoa i kaʻalani i loko o ke kumukūʻai. Inā loaʻa iāʻoe nā hua'ē aʻe a makemakeʻoe e hoʻokuʻu iā lākou no ka hoʻohanaʻoluʻolu maikaʻi.
ʻOi aku kaʻoihana kūʻai a kūʻai aku i ka "baby kale", aiʻole nā lālā kalepa'ōpiopio, pinepineʻia e hoʻolakoʻia no nā meli. He mea nui lākou e hoʻohana maʻaneʻi mai ka wā e wāwahi nui loa ai lākou i loko o ka poli.
Ka mea e pono ai
- 3 / 4-1 ka ipuʻalani
- 1 / 2-3 / 4 kapu
- blueberries (mea hou a i 'ole ka' aumoku)
- 2 kaona Kale (kālaiʻia,'āpī
- nā lau )
Pehea e hana ai
- Ināʻoe e hoʻohana ana i ka baby kale, e hoʻomaʻemaʻe wale ia a paʻi maloʻo; ināʻoe e hoʻohana ana i nā mea nui, nā lālā maikaʻi loa, e makemake anaʻoe eʻokiʻoki i kahi liʻiliʻi. ʻO ka mea hope loa o ka smoothie e pōmaikaʻi loa i ka laweʻana i ka manawa eʻokiʻole i nā koʻi akā eʻokiʻoki a wehe i nā iwiʻeleʻele e piʻi mai ana mai nā aʻa a ma waena o nā lau kale. Eʻoki liʻiliʻi i nā lau lau.
- E kau i ka kale, ka blueberries, a me ka wai i loko o ka mea holoi a me ka holo a hiki i ka laumā. No ka mea, e makemakeʻoe i ka nani maikaʻi aʻokiʻoki! E lawelawe koke. (ʻOiai e hiki iāʻoe ke hana i ka laleʻa ma mua o ka manawa, e hoʻopauʻia nā mea i loko o kahiʻano hoʻopiliʻole a pono e hoʻoikaika ikaikaʻia a hoʻopaʻa houʻia paha ma mua o ka lawelaweʻana.)
E mālama mau i nā hanana hou ma kēia Lumana Hua :
- E hoʻomoʻa i 1 punetune o nā kumulāʻau chia, e mānoanoa a makemake pahaʻoe e hoʻohui i ka wai hou, akā, heʻano hou keʻano i ka smoothies!
- E hoʻohui i kahi teaspoon aiʻoleʻelua paha o ka'ōniu hou a iʻole he punkū nui
- Hoʻololi i nā blueberries no nā lāʻau'alekile a me nā lālepa (e hoʻomaopopoʻiaʻo ia nā hua liʻiliʻi e hāʻawi i ka hope hope loa o ka momona)
- E hoʻohana i ka wai'alanika, ka hua pīpī, aiʻole kahi waiʻona punahele ma kahi o ka waiʻalani
- E hoʻomoʻi i kahi mau pupuhi o ka waiʻona māmā,ʻaʻole i hoʻopūlahaʻia - hiki paha iāʻoe ke piʻi i ka nui o ka wai e mālama ai i nā meaʻoluʻolu a hiki ke loaʻa
- E hoʻolei i ka hapalua o ka maiʻa ma laila (ʻoiai, e pono ana i ka neʻeʻana o kēia wai i ka wai inu maikaʻi)
ʻAʻole hiki i kahi ala kūpono ke hana i kahi smoothie, no laila hoʻokolohua e like me kou makemake!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 219 |
| Ka nui o ka momona | 2 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 40 mg |
| Nā Carbohydrates | 51 g |
| Fiber Dietary | 6 g |
| Pāmua | 6 g |