Kodi Açaí Mbale Ndi Zathanzi?

Zamkati

• Dzungu Papaya Superfood Acai Bowl
• Super Mango Pineapple Açaí Bowl
• Açaí Banana Peanut Butl Bowl
• Berry-Wonyansa Açaí Bowl
• Chokoleti Chofiirira Açaí Bowl
• Onaninso za

Zikuwoneka kuti usiku wonse, aliyense adayamba kudya "zakudya zopatsa thanzi" za mbale za açaí.(Khungu lowala! Chitetezo champhamvu! Zakudya zabwino kwambiri pazanema!) Koma kodi mbale za açaí ndizabwino? Kutembenuka, pakhoza kukhala mbewa yofiirira yotentha yochokera pachakudya chamakono.

"Muyenera kuyang'ana mbale za açaí ngati chakudya chamwambiri, osati china chilichonse chomwe mungakhale nacho ngati chakudya," atero a Ilana Muhlstein, RD, katswiri wazakudya ku Beverly Hills, CA, yemwe amatsogolera Bruin Health Improvement Program ku UCLA. "Ganizirani za iwo ngati m'malo mwa ayisikilimu."

Ndiye thanzi limalumikizidwa bwanji? Mbale ya açaí kwenikweni ndi "bomba la shuga," atero Muhlstein. "Miphika ya Açaí imatha kukhala ndi 50g shuga [wofanana ndi ma tiyi 12], kapena kuwirikiza kawiri zomwe American Heart Association imalimbikitsa azimayi tsiku lonse," akutero. Kuzindikiritsa izi: Imeneyi ndi shuga wochulukirapo kanayi kuposa ma donuts ambiri. Ndipo ngati mupita kolemetsa paziwongolero, chiwerengerocho chimakwera kwambiri. Mwachitsanzo, mbale ya acai ya Jamba Juice ili ndi shuga okwana 67g ndi ma calories 490! (Nazi zina zotchedwa chakudya cham'mawa chokhala ndi shuga wambiri kuposa mchere.)

Nayi chinthu ichi: Yokha, mabulosi açaí ndi ovomerezeka. Amadzaza ndi ma antioxidants (kasanu kuposa ma blueberries!) Ndi fiber-zinthu zomwe zimathandiza ndi thanzi la mtima, chimbudzi, ndi ukalamba. Ndipo ndi chipatso chomwe chimakhala ndi shuga wochepa. Koma popeza mabulosiwa amachokera ku Amazon, ndipo ndi owonongeka kwambiri, sipezekanso pamsika wa alimi anu posachedwa.

Izi zimapangitsa funso kuti: Ngati zipatso za açaí sizipezeka, kodi muli ndi mbale yanji ya açaí nthawi zonse? Zipatsozi nthawi zambiri zimagulitsidwa mu ufa kapena mawonekedwe a purée, omwe anthu ambiri amakonda kudya osakanikirana ndi mkaka wa mtedza ndi zipatso zachisanu ndizotheka. Ndipo motere: Mbale ya suga açaí idabadwa.

Pali njira zosakanikirana ndi zopindulitsa, komabe. Umu ndi momwe mungadye açaí yanu osakhutitsidwa ndi zotsekemera.

Nthawi zonse BYOB (bweretsani mbale yanu).

M'malo moitanitsa imodzi kuchokera kumalo amadzi abwino m'dera lanu, pangani kunyumba. Izi zimakuthandizani kuti muzitha kuyang'anira ndendende zomwe zikulowa mu mbale yanu ya açaí ndi kukula kwa kutumikira kwanu. (Zogwirizana: Momwe Mungapangire Yanu Smoothie Bowl)

Dulani.

Ponena za kukula kwake, kuti muchepetse kuchuluka kwa shuga wambiri kumwamba, pangani zokhazo zomwe zingagwirizane ndi mugolo, atero a Muhlstein. Mudzadya kagawo kakang'ono ka shuga ndipo osazindikira. Zokoma!

Sakanizani!

Gwiritsani ntchito mapaketi a açaí osatsekemera kuti mupange mbale yanu ($ 60 pa 24-pack, amazon.com), ndikuphatikiza ndi madzi m'malo mwa madzi. Ngati mukufuna kugwiritsa ntchito mkaka wa mtedza, sankhani mtundu wosatsekemera. Ndipo ganizirani zosakanikirana ndi zowonjezera, monga beets, masamba obiriwira kapena kaloti wokoma, osati zipatso zokha za fructose.

Ganizirani za toppings.

Zomwe mumawonjezera ku mbale ya açaí ndipamene zinthu zimatha kuchulukirachulukira (ndi ma calories okwera), choncho dzichepetseni ku chinthu chimodzi kapena ziwiri. Nthawi zonse sankhani zipatso zatsopano pamwamba pa zouma, ndi kudumpha zotsekemera zilizonse, monga uchi. Yesani yogurt yachi Greek kapena batala wa peanut m'malo mwake kuti muchepetse shuga wamagazi. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Zosangalatsa Zaposachedwa)

Tsopano popeza tayankha "mbale ya açaí ndi chiyani?" ndife okonzeka kukumba maphikidwe asanu okongola awa. Sakanizani ndi ife ndi Instagram kutali.

Dzungu Papaya Superfood Acai Bowl

Chotsani mabulosi awa ndi njira iyi ya dzungu ndi papaya (kumanzere) kuchokera ku Criminals Criminals, blog yomwe ili ndi chakudya cham'mawa chambiri, ndikugogomezera maphikidwe a vegan, opanda gluten komanso yaiwisi. (Ngati mukukonda kununkhira kwa kugwa, yesaninso chinsinsi cha kugwa kwa acai mbale.)

"Ndikamaganiza za dzungu, chinthu choyamba chomwe chimabwera m'maganizo ndi chitumbuwa cha dzungu - osati chakudya chopatsa thanzi kunja uko, sichoncho," watero wolemba mabulogu Ksenia Avdulova ku New York City. "Dzungu ili Papaya Açaí Bowl limapanga chakudya cham'mawa cham'mawa kapena mchere wosiyanasiyana kwa iwo omwe akufuna kudya athanzi. Ndi malo opatsa thanzi omwe angalimbikitse thupi lanu ndi ma antioxidants, potaziyamu, mafuta athanzi, mavitamini komanso mphamvu zowonjezera."

Zosakaniza

• 1/2 akhoza dzungu
• 1/2 chikho papaya
• Paketi 1 yozizira yopanda msuzi açaí smoothie
• 2/3 nthochi yakucha
• 1 supuni maca
• Supuni 1 sinamoni iliyonse ndi zonunkhira za dzungu
• 1 chikho cha amondi mkaka

Mayendedwe

1. Sakanizani mu blender ndi kusakaniza.
2. Pamwamba ndi granola, nthochi wotsala, papaya, cashews, zipatso za goji, ndi nthangala za makangaza.

Super Mango Pineapple Açaí Bowl

Blogger yochokera ku Los Angeles Kristy Turner ndi mwamuna wake, wojambula wodzipereka wazakudya Chris Miller amayendetsa chiwonetserochi ku Keepin 'It Kind, chomwe chimafotokoza zochitika zawo modyera kosadyeratu zanyama zonse zomwe Super Mango Pineapple Açaí Bowl ndi chitsanzo chabwino.

Turner akuti: "Miphika ya Açaí ndiyo njira yanga yoyambira tsiku. "Iyi makamaka ili ndi zakudya zapamwamba kwambiri zokhala ndi michere kuchokera ku acai mpaka ku ufa wa maca wosakanikirana ndi mahomoni ndi zipatso za goji, cacao nibs, ndi njere za hemp zomwe zayikidwa pamwamba. (Zogwirizana: 10 Green Smoothies ALIYENSE Amakonda)

Zosakaniza

• 1/4 chikho cha kokonati mkaka (kuchokera pa katoni, osati chitha) kapena mkaka wina wamtundu
• 1/2 nthochi
• 3/4 chikho chosasunthika kale, chodulidwa
• 1/2 chikho cha mango ozizira ozizira
• 1/2 chikho chowunda chinanazi chozizira
• Paketi 1 açaí
• 1 supuni ya tiyi ya maca powder
• 1/2 chikho + 1/4 chikho granola, olekanitsidwa
• 1/2 nthochi, thinly sliced
• 3-4 strawberries, odulidwa pang'ono (ngati mukufuna)
• 1/4 chikho cha mango atsopano, odulidwa (kapena zipatso zina zatsopano zomwe mwasankha)
• Supuni 1 ya goji zipatso
• Masipuniketi awiri a cacao nibs
• Supuni 1 ya hemp mitima (shelled mbewu za hemp)

Malangizo

1. Sankhani mbale yomwe mupikeko mbale ya açaí, ndikuyiyika mufiriji (mwakufuna kwanu, koma izi zimapangitsa kuti zomwe mumalizikirazo zizizirirapo).
2. Konzani zokometsera zanu, monga kudula ma strawberries ndi theka la nthochi. Khalani pambali.
3. Phatikizani zopangira 7 zoyambirira mu blender yothamanga kwambiri, ndi puree mpaka yosalala. Mungafunike kupopera mbalizo kangapo kapena kuzipangitsa kuti ziphwanye. Ichi chidzakhala chowoneka bwino kwambiri.
4. Chotsani mbaleyo mufiriji ndikutsanulira granola 1/4-chikho pansi pa mbaleyo. Pang'onopang'ono tsanulirani smoothie pamwamba pa granola (Ngati smoothie yayamba kusungunuka, mungafune kuika blender canister mufiriji kwa mphindi zisanu musanathire mu mbale). Pamwamba ndi chikho cha 1/2 cha granola ndi zipatso zosenda. Fukani zipatso za goji, cocoa nibs, ndi nyemba za hemp pamwamba pa chipatso ndikutumikira nthawi yomweyo.

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Açaí Banana Peanut Butl Bowl

Açaí Banana Peanut Butter Bowl (kumanja) kuchokera ku Hearts in My Oven ili ndi mapuloteni owonjezera, chifukwa nthawi zomwe mumafunikira kuwonjezera m'mawa.

"Ndimakonda Chinsinsi ichi chifukwa ndi chosavuta kupanga komanso chosavuta kupanga. Kuphatikiza apo, ndi chopatsa thanzi ndipo chimakoma modabwitsa," akutero Lynna Huynh, blogger waku Southern California.

Zosakaniza

• 3.5-ounce phukusi losalala loyera açaí
• 1/2 makapu mazira ozizira
• 1 1/2 nthochi, sliced, ogaŵikana imodzi ndi theka
• 1/4 chikho yogurt
• Kutulutsa timadzi tokoma ta agave
• Supuni 1 mpaka 2 batala wa chiponde
• 1 chikho granola

Mayendedwe

1. Mu blender, sakanizani açaí, zipatso, nthochi 1, yogurt, timadzi ta agave, ndi batala wa kirimba mpaka mutaphatikizana. Sungani theka mu mbale.
2. Gawo ndi theka la granola.
3. Pamwamba ndi mitundu yonse ya açaí.
4. Pamwamba ndi granola ndi 1/2 wa magawo a nthochi.

Berry-Wonyansa Açaí Bowl

Ngakhale maphikidwe ambiri a mbale ya açaí amachokera ku açaí yozizira, palinso ena omwe angapangidwe kuchokera ku ufa wa açaí-monga wa mabulosi awa (pakati) kuchokera ku Los Angeles blogger Jordan Younger, wolemba The Balanced Blonde.

Iye anati: “Ndinachokera kumene kunali kusokonekera kwa chakudya, makamaka chifukwa cha vuto lalikulu la m’mimba ndi kusalolera zakudya, ndipo kupita ku zomera kwachititsa kuti moyo wanga ukhale wabwino kwambiri. "Maphikidwe ambiri a mbale za açaí amakhala ndi shuga wambiri komanso zokometsera mpaka pomwe amakhala ndi ma calorie ochulukirapo kuposa Big Mac. Ndimakonda kusunga maphikidwe anga osavuta komanso okoma ndi zonse zomwe zimapangidwa ndi mbewu."

Zosakaniza

Mbale

• 1 nthochi
• 4 sitiroberi
• 3 mabulosi akuda
• Supuni ya 1/2 açaí ufa
• 1/2 chikho mkaka wa amondi
• 2 zidutswa za ayezi

Zojambula

• 3 mabulosi akuda
• 1/4 chikho cha blueberries
• 1/2 chikho granola
• Supuni 1 ya batala ya amondi
• 1 supuni ya kokonati yogati
• 1 tsitsani uchi kapena agave

Mayendedwe

1. Sakanizani nthochi, sitiroberi, mabulosi akuda, ufa wa acaí, mkaka wa amondi ndi ayezi. Mukasakaniza, tsanulirani mu mbale.
2. Pamwamba ndi mabulosi akuda, mabulosi abulu, granola, batala wa amondi, yogurt ya kokonati, ndikudzaza uchi kapena agave.
3. Ngati mukusankha mawonekedwe osavuta a kadzutsa kadzutsa, pamwamba pake ndi zipatso kapena mtedza uliwonse womwe muli nawo.

Chokoleti Chofiirira Açaí Bowl

Chinsinsi ichi cha Raw Chocolate Açaí Bowl chochokera ku A Little Insanity ndiye mtundu wabwino kwambiri wa "dessert" kuyambitsa tsiku.

"Nthawi zonse ndakhala ndikulakalaka kudya zakudya zopatsa thanzi, koma ndimadedwa pamene anthu amangoganiza kuti ndimangodya tofu ndi udzu wambiri wa tirigu. Choncho, ndinayamba kuika maphikidwe anga onse a zakudya pa intaneti mu 2009 kuti ndiwonetse dziko kuti kudya bwino kungakhale kosangalatsa. ndi zokoma, "atero Erika Meredith, yemwe amayendetsa blog kuchokera ku Maui, Hawaii. "Ndimakonda Chinsinsi changa cha Acai Bowl chifukwa ndi njira yosangalatsa yodyera wathanzi, komanso njira yokoma yosungira ndikubwezeretsanso mphamvu pogwiritsa ntchito zakudya zopitilira muyeso ndi mchere wofunikira, makamaka kuchokera ku maca powder, zomwe ndizabwino kwambiri pantchito yolimbitsa thupi."

Chinsinsichi chimakwanira awiri, kotero kuti mnzanuyo sangakhale ndi kaduka koyamba m'mawa.

Zosakaniza

• Paketi limodzi la mabulosi ozizira açaí kapena anu açaí kuphatikiza
• 1 nthochi yakucha (mwatsopano kapena yozizira)
• Supuni 1 ya ufa wankaka wowawasa kapena cocoa wosasakaniza
• Supuni 1 maca ufa
• 1/4 chikho chinamera amondi (kapena mtedza uliwonse kapena mbewu)
• Stevia kulawa
• 1 chikho cha mkaka (coconut, almond, soya, mpunga, hemp, ndi zina zambiri)
• Makapu awiri a ayezi

Zojambula (posankha)

• Kale
• Spirulina
• Mafuta a fulakesi / ufa
• Mafuta a kokonati
• Zipatso zatsopano
• Mbewu yaiwisi yaiwisi
• Uchi wauwisi
• Granola
• Kukula kwa kokonati
• Mtedza kapena mbewu

Malangizo

1. Ikani mazira açaí, nthochi, chokoleti, maca, stevia, amondi, ndi mkaka mu blender.
2. Kuyambira pa liwiro lotsika kwambiri ndikugwira ntchito mpaka kuphatikizira zosakaniza mpaka zosalala.
3. Onjezerani mu ayezi ndikusinthira blender kubwerera kuthamanga kwambiri. Gwiritsani ntchito tamper kapena supuni yanu kukankhira zosakanizazo m'masamba mpaka osakanikirana bwino.
4. Mukamaliza, muyenera kuwona mapangidwe anayi pamwamba pa beseni. Chotsani blender yanu ndikutumikira ndi zokometsera zomwe mungasankhe.
5. Sungani zotsalira mu chidebe chosatsekedwa ndi mpweya kapena zisankho za ice pop mufiriji. Chosakanizacho chikhoza kuphatikizidwanso mosavuta kuti mukhale osasinthasintha (ingowonjezerani mkaka wowonjezera, ngati pakufunika).

Onaninso za