ʻO ka leʻaleʻa'ōmaʻomaʻo he mea ola maikaʻi i kāuʻai, no ka maikaʻi o ka maikaʻi-aʻaʻole maikaʻi paha-keʻai neiʻoe. ʻO kēia mau meaʻono me ka mango, ka waiʻalani, ka maia a me ka'ōnihi a hoʻonaniʻia me ka meli. Inā makemakeʻoleʻoe e hoʻohana i ka meli, ua hana ka nectar maikaʻi i kahi mea maikaʻi no ka hoʻonaniʻana i kahi liʻiliʻi, akā eʻike pahaʻoeʻaʻoleʻoe e makemake i kahi mea eʻoluʻolu ai.
Ka mea e pono ai
- 2 bananas
- 1 ka mango nui (e pili ana i hoʻokahi kīʻaha inā hoʻohanaʻia he mau mango mango)
- 1 1/2 kīni wai waiʻakai
- 1 ka'ōnihi lima nui
- 1ʻelima hapakena ka meli
- 3 i 4 mau kupa
Pehea e hana ai
- E kau i nā mea a pau i loko o ka mea holoi a hoʻonoe a hiki i ka laumā.
- Hoʻohui i kahi aʻoi aʻe aiʻole ka liʻiliʻi o ka wai no ka loaʻaʻana o kāu kūlike i makemakeʻia.
Eʻoluʻolu i kāu'ōmaʻomaʻo'ōmaʻomaʻo'ōmaʻomaʻo no kaʻaina kakahiaka a iʻole kahiʻai hauʻoli, maikaʻi.
* Cook's Notes:
- Inā makemakeʻoleʻoe e hoʻohana i ka meli, ua hana ka nectar agave i mea maikaʻi no ka hoʻonāukiuki i kahi liʻiliʻi, akā eʻike pahaʻoeʻaʻoleʻoe e makemake i kahi mea eʻoluʻolu ai, no ka mea, heʻoluʻolu keʻano o kēia momona, e hoʻomaka me . ʻO ka mango kekahi o nā huaʻono, a he hoʻokahi mango he 46 grams o ke kō. ʻOiai paha ka mea e like me keʻano o ke kō,ʻo ka hopena o ke kō mai ka hua mai,ʻaʻole ia he mea e hopohopo nui ai. Hoʻopihaʻia nā mango a me nā huaora, nā minelala, a me ka fiber, no laila, he kumu olapaʻa maikaʻi lākou. Hoʻokomoʻia nā hua i loaʻa i loko o nā meaʻai e like me ka candy, nā mea i hoʻolapalapaʻia a me ka hanaʻana, nā meaʻai'āpaʻaʻole i loaʻaʻole ka waiwai kūpono akā ua hoʻouluʻia i nā caloriesʻokoʻa.
- ʻO ka hōʻiliʻiliʻana i nā greens, e like me ka'ōiwi a Kale, he ala maikaʻi loa ia e hoʻonui ai i ka waiwai kūpono o kāu lane. ʻAʻole hiki iāʻoe ke ho'āʻo i ka momona o ka hua, e lilo i mea maikaʻi loa no nā meaʻai.
- Inā hiki, koho i ka lāʻau no ka paleʻana i nā pesticides a me nā huakiko e hoʻolili aʻe i kāu manuahi.
- No kahi fiber liʻiliʻi, e hoʻohui i nāʻano chia a iʻole nā hua loli. No ka mea e ho'āʻo ke kīpona spirulina, chlorella, nati, aiʻole nāʻanoʻano, e like me nā'alemona, ka walnuts a me nā pīkākā. ʻO ka fiber a me ke kinipona e hoʻomau iāʻoe i lōʻihi loa, he maikaʻi ke loaʻaʻoe i ka'ōleʻele'ōmaʻomaʻo no kaʻaina kakahiaka.
Nā kumuhana:
Ehia ke kumukūʻai i loko o Mango? Ua kiʻiʻia mai ka lā 5 o Dekemaba, 2016, mai SFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013,ʻApelila 12). Ke ola maikaʻi a palekana ka Smoothie'ōmaʻomaʻo? Ua kiʻiʻia mai ka lā 5 o Dekemaba, 2016, mai MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Nā menu meaʻai - Mangos, raw. Ua hoʻihoʻiʻia mai ka lā 5 o Dekemaba, 2016, mai kaʻimi o ka 'Oihana Hoʻonaʻauao'AihanaʻAmelika Hui PūʻIa, https://ndb.nallookda.org/eng/search/list?qlookup=09176
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 845 |
| Ka nui o ka momona | 12 g |
| Ka momona | 4 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 76 mg |
| Sodium | 260 mg |
| Nā Carbohydrates | 160 g |
| Fiber Dietary | 17 g |
| Pāmua | 40 g |