Açaí Bowls Kune Hutano Chaizvoizvo Here?

Zvemukati

• Dzungu Papaya Superfood Acai Bowl
• Super Mango Pineapple Açaí Bowl
• Açaí Banana Peanut Butter Bowl
• Berry-Yakaipa Açaí Bowl
• Raw Chocolate Açaí Bowl
• Ongororo ye

Zvinoita kunge husiku hwese, munhu wese akatanga kudya "zvinovaka muviri zvekudya" zveaçaí ndiro.(Ganda rinopenya! Super immunity! Superfood stud yesocial media!) Asi makombi eaçaí ane hutano here? Zvinoitika, panogona kungove nekupisa kwepepuru hutano halo inopenya kubva mundiro yemazuva ano.

"Unofanira kunyatsotarisa mabhodhoro eaçaí sechinonyanya kudyiwa pano neapo, kwete chimwe chinhu chaungadya sechikafu," anodaro Ilana Muhlstein, RD, chiremba wezvekudya akanyoreswa muBeverly Hills, CA, anotungamira Chirongwa cheBruin Health Improvement Program. UCLA. "Funga nezvavo sechinotsiva ice cream."

Saka chii chinonzi hutano hang-up? Iyo ndiro yeaçaí inongova "bhomba reshuga," anodaro Muhlstein. "Açaí mbiya dzinogona kuva ne50g yeshuga [yakaenzana nemashupuni gumi nemaviri], kana zvakapetwa zvinokurudzirwa neAmerican Heart Association kuvakadzi kwezuva rose," anodaro. Kuisa mumaonero: Ndiyo shuga yakapetwa kana kupfuura madonuts mazhinji. Uye kana iwe ukaremerwa netopping, iyo nhamba inowedzera kunyanyisa. Semuenzaniso, Jamba Juice's acai mbiya ine whopping 67g yeshuga uye 490 macalorie! (Heano zvimwe zvinonzi zvinonaka zvekudya zvekudya zvine shuga yakawanda kudarika dhizeti.)

Hechino chinhu: uri wega, iyo açaí bheri ndeyechokwadi. Yakatakurwa ne antioxidants (ka10 kakawanda kupfuura blueberries!) uye fiber-zvinhu zvinobatsira nehutano hwemwoyo, kugaya, uye kukwegura. Uye icho chibereko chakadzikira mushuga. Asi sezvo bheri rinobva kuAmazon, uye richinyanya kuparara, rinenge risiri kubuda mumusika wevarimi vako chero nguva munguva pfupi.

Izvi zvinokumbira iwo mubvunzo. Majikiji anowanzo kutengeswa muhupfu kana fomu yefuru, iyo vanhu vazhinji vanosarudza kudya yakavhenganiswa nechinhu-mukaka wemukaka uye michero yechando ndiyo nzira dzakakurumbira. Uye saka: Ndiro ine shuga yeaçaí yakazvarwa.

Kune nzira dzekusanganisa nezvakanaka, zvakadaro. Heano madyiro aunoita açaí yako usina kukombwa nezvinhu zvinotapira.

Nguva dzose BYOB (uya nembiya yako).

Panzvimbo pekuhodha imwe kubva kune inoyevedza jusi nzvimbo munharaunda yako, zviitise kumba. Izvi zvinokutendera kuti unyatso kudzora zviri kupinda mundiro yako yeaçaí uye nehukuru hwesevhisi yako. (Yakabatana: Maitiro Ekuita Yako Yako Smoothie Bowl)

Chekai pasi.

Kutaura nezve saizi, kubatsira kudzikisira mazinga eshuga ekudenga, gadzira chete chinogona kukwana mugagi, anodaro Muhlstein. Iwe uchadya chidimbu cheshuga uye hautombozviona. Zvakanaka!

Sanganisa iyo kumusoro!

Shandisa unsweetened açaí packs kugadzira ndiro yako ($60 for a 24-pack, amazon.com), wozoisanganisa nemvura pachinzvimbo chemuto. Kana iwe uchida kushandisa mukaka wenati, sarudza isina unsweetened vhezheni. Uye funga nezve kusanganisa mune zvinonaka zvinowedzera, senge mabheti ane steamed, mashizha ane mashizha kana karoti inotapira, kwete muchero wakazadzwa nefructose chete.

Funga pamusoro pezvipfeko.

Chaunowedzera mundiro yeaçaí ndipo panogona kuwanda nezvinhu (uye macalories akakwira), saka zvigadzirisire chinhu chimwe kana zviviri. Nguva dzose sarudza michero mitsva pane yakaomeswa, uye svetuka chero chinotapira chinotapira, sehuchi. Edza scoop yakajeka yeGreek yogati kana nzungu ruomba panzvimbo pekuti ubatsire kudzikamisa shuga yako yeropa. (Yakabatana: Zvese zvaunoda Kuti Uzive Nezve Dzazvino Imwe nzira Inotapira)

Zvino zvatapindura "chii chinonzi açaí mbiya?" isu takagadzirira kuchera mune aya mashanu mavara ane hutano uye ane hutano mapikicha. Sanganisa imwe kumusoro nesu uye Instagram kure.

Dzungu Papaya Superfood Acai Bowl

Buda kunze kweiyo bheri rut neiyi manhanga uye mapapira recipe (kuruboshwe) kubva kuKudya kwemangwanani Matsotsi, bhurogu yakanyatsogadzirwa nezvikafu zvepamusoro zvekudya, zvine sosi kune vegan, gluten-isina uye mbishi maphikisi. (Kana iwe uchida kudonha kwekudonha, zvakare edza ino yekuvhuvhuta acai mbichana recipe.)

"Kana ndichifunga manhanga, chinhu chekutanga chinouya mupfungwa pungu manhanga - kwete chikafu chine hutano kunze uko, ndizvo," anodaro blogger anogara kuNew York City Ksenia Avdulova. "Iri Pumpkin Papaya Açaí Bowl inogadzira chinonaka chemanhanga mangwanani kana dhizeti imwe kune avo vari kutsvaga kudya zvine hutano. Iyo simba rekudya rinovaka muviri rinozopa muviri wako nema antioxidants, potasium, mafuta ane hutano, mavitamini uye kukurudzira kwesimba rakachena."

Zvinoshandiswa

• 1/2 inogona organic manhanga
• 1/2 mukombe papaya
• 1 chando chisina kutapira açaí smoothie pack
• 2/3 bhanana rakaibva
• 1 tablespoon maca
• 1 tablespoon sinamoni imwe uye manhanga manhanga
• 1 mukombe almond mukaka

Mirayiridzo

1. Sungai mu blender uye sanganisa.
2. Pamusoro negranola, bhanana rasara, papaya, cashews, goji berries, uye mhodzi dzepomegranate.

Super Mango Pineapple Açaí Bowl

Los Angeles-based blogger Kristy Turner nemurume wake, akazvipira chikafu mutori wemifananidzo Chris Miller vanomhanyisa show kuKeepin' It Kind, iyo inorondedzera maitikiro avo mukudya zvinonaka zvine hutano vegan-iyo yavo Super Mango Pineapple Açaí Bowl muenzaniso wakanaka.

"Açaí ndiro ndiyo nzira yangu yandinofarira kutanga zuva. Dzine mwero, dzinonaka, uye dzinozadza," anodaro Turner. "Iyi kunyanya yakazadzwa nekudya kunovaka muviri kubva kuacai pachayo kusvika kuhomoni-balancing maca powder uye goji berries, cacao nibs, uye mhodzi dzehemp dzayakaiswa pamusoro payo. Pane kunyange imwe kare yakahwanda imomo!" (Related: 10 Green Smoothies WESE Achazoda)

Zvinoshandiswa

• 1/4 mukombe wemukaka wekokonati (kubva pabhokisi, kwete iro rinogona) kana mumwe mukaka wegan
• 1/2 bhanana
• 3/4 kapu yakasununguka yakarongedzwa kare, yakatemwa
• 1/2 kapu inotutira mango yakaomeswa nechando
• 1/2 kapu inotutira pineapple nechando
• 1 açaí packet
• 1 kuunganidza teaspoon maca upfu
• 1/2 mukombe + 1/4 mukombe granola, yakaparadzaniswa
• 1/2 bhanana, yakachekwa zvishoma
• 3-4 mastrawberries, akachekwa zvishoma (kusarudza)
• 1/4 mukombe mango mutsva, akachekwa (kana chimwe chibereko chitsva chaunosarudza)
• 1 tablespoon goji berries
• 2 mashupuni macacao nibs
• 1 teaspoon hemp moyo (yakachengetwa hemp mbeu)

Mirayiridzo

1. Sarudza mbiya yauri kuzoshandisa iyo açaí ndiro mukati, woiisa mufiriji (sarudzo, asi izvi zvinochengeta chigadzirwa chakapedzwa chichiwedzera kutonhora).
2. Gadzirira zvigadzirwa zvako, sekucheka sitirobheni uye hafu yebhanana. Kuisa parutivi.
3. Sanganisa ekutanga 7 zvinongedzo mu-high-speed blender, uye puree kusvika yakatsetseka. Ungangoda kukwenya mativi kakati wandei kana kuimutsa kuti iparadze clumps. Ichi chichava chakakora smoothie.
4. Bvisa ndiro kubva mufiriji uye udururire 1/4-mukombe granola muzasi kwebiyo. Zvinyoro durura iyo smoothie pamusoro peiyo granola (Kana iyo smoothie yatanga kunyorova, ungangoda kuisa iyo blender canister mufiriji kwemaminitsi mashanu usati wadira mundiro). Pamusoro ne 1/2 mukombe wegranola uye michero yakachekwa. Fukidza goji michero, macacao nibs, uye hemp mbeu pamusoro pechibereko uye mushumire ipapo ipapo.

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Açaí Banana Peanut Butter Bowl

Iyi Açaí Banana Peanut Butter Bowl (kurudyi) kubva kuMoyo muOvheni Yangu yakazara neeprotein yakawedzera, yenguva idzodzo iwe unoda kuwedzera kwekuwedzera mangwanani.

"Ini ndinoda iyi recipe nekuti iri nyore nyore uye nyore kugadzira. Uyezve, ine hutano uye inonaka zvinotyisa," anodaro Southern California-based blogger Lynna Huynh.

Zvinoshandiswa

• 3.5-ounce package yakaomeswa nechando açaí
• 1/2 makapu mabriji echando
• 1 1/2 bhanana, yakachekwa, yakakamurwa kuita imwe nehafu
• 1/4 mukombe yogati
• Drizzle yeagave nekita
• 1 kusvika ku2 tablespoons peanut butter
• 1 mukombe granola

Mirayiridzo

1. Mune blender, sanganisa pamwe iyo açaí, michero, 1 bhanana, yogati, agave nekita, uye nzungu ruomba kusvikira wakatsetseka uye wakasanganiswa. Scoop hafu mundiro.
2. Rongedza nehafu yegranola.
3. Pamusoro pamwe nezvose zvakasara zveaçaí musanganiswa.
4. Pamusoro negranola uye 1/2 yezvimedu zvebhanana.

Berry-Yakaipa Açaí Bowl

Nepo akawanda açaí mbiya yekubikisa anotanga kubva nechando açaí, kune zvimwewo izvo zvinogona kugadzirwa kubva açaí upfu-senge iri bheri-yakazara iyi (pakati) kubva kuLos Angeles blogger Jordan Younger, munyori weThe Balanced Blonde.

"Ini ndinobva kumashure kwehukama hune hukasha nechikafu, kunyanya nekuda kwedambudziko rakakura remudumbu uye kusagadzikana kwechikafu, uye kuenda kunodyara kwakawedzera hupenyu hwangu," anotsanangura kudaro. "Mabikirwo mazhinji emukombe weaçaí ane shuga yakawandisa uye yekushongedza kusvika painove nemakoriyumu akawanda kupfuura Big Mac. Ndinoda kuchengeta mabikirwo angu ari nyore uye anonaka nezvose zvakakwana, zvinogadzirwa nezvirimwa."

Zvinoshandiswa

Bowl

• 1 banana
• 4 mastrawberries
• 3 blackberries
• 1/2 tablespoon açaí powder
• 1/2 mukombe wemukaka wemamondi
• 2 zvidimbu zvechando

Toppings

• 3 matema machena
• 1/4 mukombe blueberries
• 1/2 mukombe granola
• 1 spoonful almond butter
• 1 spoonful coconut yogati
• 1 dhiza uchi kana agave

Mirayiridzo

1. Sanganisa bhanana, mahabhurosi, mabheribheri, açaí upfu, mukaka weamondi nechando. Kana uchinge wasanganiswa, dururira mundiro.
2. Pamusoro nemablackberries, bhuruu bhuruu, granola, almond batare, coconut yogati, uye inodonhedza neuchi kana agave.
3. Kana iwe uri kusarudza iyo yakareruka fomu yekudya kwemangwanani, pamusoro payo nechero michero kana nzungu dzauinadzo.

Raw Chocolate Açaí Bowl

Iyi Raw Chokoreti Açaí Bowl recipe kubva kuA Little Insanity ndiyo yakanyanya kunaka mhando ye "dhizeti" kutanga zuva.

"Ndakagara ndichifarira kudya zvine hutano, asi ndichivengwa apo vanhu vaingofungidzira kuti zvinoreva kuti ndaingodya tofu yakawanda uye gorosi. Saka, ndakatanga kuisa mabikirwo angu ese ezvikafu online muna2009 kuratidza nyika kuti kudya zvine hutano kunogona kunakidza." uye zvinonaka," anodaro Erika Meredith, anomhanyisa blog kubva kuMaui, Hawaii. "Ini ndinoda recipe yangu yeAcai Bowl nekuti inzira inonakidza yekudya zvine hutano, uye nzira inonaka yekuchengetedza nekuzadza simba uchishandisa superfoods uye zvakakosha zvemaminerari, kunyanya kubva kuiyo maca powder, inova inonakidza ye post post Workout."

Iyi resipi inokwana vaviri, saka waunogara naye haazove negodo rekudya chinhu chekutanga mangwanani.

Zvinoshandiswa

• 1 chando açaí berry packet kana yako wega açaí musanganiswa
• 1 bhanana rakabikwa (nyowani kana chando)
• 1 tablespoon mbishi cocoa poda kana unsweetened cocoa
• 1 tablespoon maca powder
• 1/4 kapu yakabuda maamondi (kana chero nati kana mbeu)
• Stevia kuravira
• 1 mukombe wemukaka imwe nzira (coconut, almond, soy, mupunga, hemp, nezvimwewo)
• 2 makapu echando

Toppings (sarudzo)

• Kale
• Spirulina
• Flax mafuta/upfu
• Kokonati mafuta
• Muchero mutsva
• Mbishi yepamusoro yezvikafu
• Huchi hwakatsvuka
• Granola
• Kokonati inoputika
• Nzungu kana mbeu

Mirayiridzo

1. Isa acaí yakaomeswa nechando, banana, chokoreti, maca, stevia, maarumondi, uye mukaka mublender.
2. Kutanga pakumhanya kwakadzikira uye kushanda nzira yako kuenda kune yepamusoro musanganiswa izvo zvinoshandiswa kusvikira zvakatsetseka.
3. Wedzera muaizi uye dzosera iyo blender kudzoka kumusoro soro. Shandisa tamper yako kana chipunu kusundira zvigadzirwa mumashira kusvikira musanganiswa watsetseka.
4. Kana yapera, unofanira kuona mapundu mana ari pamusoro pemudziyo. Bvisa blender yako uye ushumire nekusarudza toppings.
5. Chengetedza zvasara mumudziyo usina kudzivirira kana chando-pop muforiza. Musanganiswa unogona kusanganiswa nyore nyore kune yako yaunoda kufanana (ingo wedzera imwe yakawedzera kuputika kwemukaka, kana zvichidikanwa).

Ongororo ye