Shin Acaí Bowls suna da lafiya da gaske?

Wadatacce

• Suman Gwanda Giya Superfood Acai Bowl
• Abarba ta Mangoro Açaí Bowl
• Açaí Banana Gyada Gyada
• Berry-Licious Açaí Bowl
• Raw Chocolate Açaí Bowl
• Bita don

Da alama dare ɗaya, kowa ya fara cin "fa'idodin abinci mai gina jiki" na açaí bowls.(Fata mai haske! Super rigakafi! Superfood stud of social media!) Amma shin açaí kwano ko da lafiya? Ya juya daga, za a iya samun ruwan hoda mai zafi mai zafi wanda ke haskakawa daga kayan abinci na zamani.

Ilana Muhlstein, RD, likitan cin abinci mai rijista a Beverly Hills, CA, wanda ke jagorantar Shirin Inganta Lafiya na Bruin UCLA. "Yi tunanin su a matsayin maye gurbin ice cream."

Don haka menene raunin lafiya? Kwanon acaí ainihin “bam ɗin sukari ne,” in ji Muhlstein. "Acaí bowls na iya samun 50g na sukari [daidai da teaspoons 12], ko kuma ninka abin da Ƙungiyar Zuciya ta Amirka ta ba da shawara ga mata na tsawon yini," in ji ta. Don sanya shi cikin hangen nesa: Wannan ya ninka sukari sau huɗu fiye da yawancin donuts. Kuma idan kuka yi nauyi akan toppings, wannan lambar tana ƙaruwa. Misali, kwanon acai na Jamba Juice yana da babban sukari na 67g da adadin kuzari 490! (Ga wasu karin kumallo masu ƙoshin lafiya tare da sukari fiye da kayan zaki.)

Ga abin: Shi kaɗai, acaí berry halal ne. An ɗora shi da antioxidants (sau 10 fiye da blueberries!) da abubuwan fiber-abubuwa waɗanda ke taimakawa tare da lafiyar zuciya, narkewa, da tsufa. Kuma 'ya'yan itacen da ke da ƙarancin sukari. Amma tun da Berry ya fito daga Amazon, kuma yana da lalacewa sosai, ba zai tashi a kasuwar manoma ba da daɗewa ba.

Wannan yana haifar da tambaya: Idan ba a sami berries na açaí ba, menene a cikin kwanon açaí ko ta yaya? Ana sayar da berries sau da yawa a cikin foda ko sifar purée, wanda yawancin mutane suka fi so su cinye gauraye da wani abu-goro madara da 'ya'yan itacen daskararriyar zaɓuɓɓuka. Kuma haka: An haifi kwanon acaí mai sukari.

Akwai hanyoyi don haɗawa da fa'idodi, kodayake. Anan ga yadda ake cin acaí ɗinku ba tare da kayan zaki sun mamaye su ba.

Koyaushe BYOB (kawo kwanon ku).

Maimakon yin odar ɗaya daga wurin ruwan 'ya'yan itace na zamani a cikin unguwar ku, yi shi a gida. Wannan yana ba ku damar sarrafa ainihin abin da ke shiga cikin kwano na açaí da girman hidimar ku. (Mai Dangantaka: Yadda Ake Yi Gasar Gasar Cin Gindi Mai Kyau)

Yanke shi.

Da yake magana game da masu girma dabam, don taimakawa rage matakan sukari na sama, yi kawai abin da zai dace a cikin mug, in ji Muhlstein. Za ku ci ɗan ƙaramin sukari kuma ba za ku lura ba. Mai dadi!

Haɗa shi!

Yi amfani da fakitin açaí mara daɗi don yin kwano ($ 60 don fakitin 24, amazon.com), sannan ku haɗa shi da ruwa maimakon ruwan 'ya'yan itace. Idan kun fi son amfani da madarar goro, zaɓi sigar mara daɗi. Kuma kuyi tunani game da haɗewa cikin ƙari mai daɗi, kamar beets mai ɗumi, ganye mai ganye ko karas mai daɗi, ba kawai 'ya'yan itace cike da fructose ba.

Yi tunani a kan toppings.

Abin da kuka ƙara a cikin kwano na açaí shine inda abubuwa zasu iya wuce kima (da adadin kuzari), don haka iyakance kanku zuwa abu ɗaya ko biyu. Koyaushe ka zaɓi 'ya'yan itace sabo akan busassun, kuma ka tsallake duk wani ɗigo mai zaki, kamar zuma. Gwada yogurt na Girkanci madaidaiciya ko man gyada maimakon taimakawa don daidaita sukari na jini. (Mai alaƙa: Duk abin da kuke Bukatar Sanin Game da Sabbin Madadin Zaƙi)

Yanzu da muka amsa "menene kwanon açaí?" a shirye muke mu tono cikin wadannan girke -girke kala biyar masu lafiya da lafiya. Haɗa ɗaya tare da mu da Instagram nesa.

Suman Gwanda Giya Superfood Acai Bowl

Fita daga cikin ruwan 'ya'yan itace tare da wannan kabewa da girke-girke na gwanda (hagu) daga masu laifi na karin kumallo, shafin yanar gizo gabaɗaya ya ƙunshi abubuwan cin abinci mafi girma, tare da mai da hankali kan cin ganyayyaki, marasa kuzari da girke-girke. (Idan kuna son dandano na fall, gwada wannan girke-girke na kaka acai.)

"Lokacin da na yi tunanin kabewa, abu na farko da ke zuwa a zuciya shi ne kabewa - ba abinci mafi lafiya a can ba, shi ne," in ji Ksenia Avdulova, wani marubuci a birnin New York. "Wannan Pumpkin Papaya Açaí Bowl yana haifar da abincin karin kumallo na kabewa ko kayan zaki ga waɗanda ke neman cin abinci mafi koshin lafiya. Yana da ƙarfin abinci mai gina jiki wanda zai ciyar da jikinka tare da antioxidants, potassium, fats lafiya, bitamin da kuma haɓaka makamashi mai tsabta."

Sinadaran

• 1/2 iya Organic kabewa
• 1/2 kofin gwanda
• 1 fakitin santsi mara daɗi mara daɗi
• 2/3 cikakke ayaba
• 1 tablespoon maca
• 1 tablespoon kowane kirfa da kabewa yaji
• 1 kofin madarar almond

Hanyoyi

1. Hada a cikin blender da haɗuwa.
2. Top tare da granola, sauran ayaba, gwanda, cashews, goji berries, da pomegranate tsaba.

Abarba ta Mangoro Açaí Bowl

Shafin yanar gizo na Los Angeles Kristy Turner da mijinta, mai ɗaukar hoto mai ɗaukar hoto Chris Miller suna gudanar da wasan a Keepin 'It Kind, wanda ke ba da labarin abubuwan da suka faru a cikin cin abinci mai daɗin ƙoshin lafiya-wanda Super Mango Abarba Açaí Bowl shine babban misali.

"Acaí bowls sune hanyar da na fi so don fara ranar. Suna da haske, masu dandano, da kuma cikawa," in ji Turner. "Wannan musamman yana cike da kayan abinci masu ƙoshin abinci masu yawa daga acai da kansa zuwa hormone-daidaita maca foda da goji berries, koko nibs, da tsaba na hemp an ɗora shi. Akwai ma wasu kale da ke ɓoye a ciki!" (Mai dangantaka: 10 Green Smoothies kowa zai so)

Sinadaran

• 1/4 kofin madarar kwakwa (daga kartani, ba gwangwani ba) ko sauran madarar vegan
• 1/2 banana
• 3/4 kofin buɗaɗɗen Kale, yankakken
• 1/2 kofin daskararre mango
• 1/2 kumburin kofin daskararre abarba
• 1 fakiti
• 1 heaping teaspoon maca foda
• 1/2 kofin + 1/4 kofin granola, rabu
• 1/2 ayaba, yankakken yankakken
• 3-4 strawberries, ciyayi mai laushi (na zaɓi)
• 1/4 kofin sabo mangoro, yankakken (ko wasu sabbin 'ya'yan itace da kuka zaɓa)
• 1 tablespoon goji berries
• 2 teaspoons cacao nibs
• 1 teaspoon hemp zukatan (shelled hemp tsaba)

Umarni

1. Zaɓi kwanon da za ku bauta wa kwanon açaí a ciki, kuma ku sanya shi a cikin injin daskarewa (na zaɓi, amma wannan zai ci gaba da ƙara ƙimar samfurin da wuri).
2. Shirya kayan miya, kamar yankan strawberries da rabin ayaba. Ajiye.
3. Haɗa kayan abinci 7 na farko a cikin blender ɗinku mai sauri, da puree har sai da santsi. Kuna iya buƙatar goge gefuna na ƴan lokuta ko motsa shi don karya dunƙulewa. Wannan zai zama santsi mai kauri.
4. Cire kwano daga injin daskarewa kuma zuba 1/4-kofin granola a cikin kasan kwano. Sanya santsi a hankali akan saman granola (Idan smoothie ya fara shaye -shaye, ƙila za ku so ku sanya tulun blender a cikin injin daskarewa na kimanin mintuna biyar kafin ku zuba cikin kwano). Top tare da 1/2 kofin granola da yankakken 'ya'yan itace. Yayyafa berries goji, cacao nibs, da hemp tsaba a saman 'ya'yan itacen kuma a yi hidima nan da nan.

Shagon Smart: Mafi kyawun masu haɗawa don kowane kasafin kuɗi

Açaí Banana Gyada Gyada

Wannan Açaí Banana Peanut Butter Bowl (dama) daga Hearts in My Oven yana cike da ƙarin furotin, don waɗancan lokutan kuna buƙatar ɗan ƙara ƙarfi da safe.

"Ina son wannan girke-girke saboda yana da sauƙin sauƙi kuma mai sauƙin yi. Bugu da ƙari, yana da lafiya kuma yana da daɗi," in ji Lynna Huynh mai rubutun ra'ayin yanar gizo a Kudancin California.

Sinadaran

• Fakitin oza 3.5 daskararre zalla acaí
• 1/2 kofuna waɗanda daskararre berries
• 1 1/2 ayaba, yankakken, raba daya da rabi
• 1/4 kofin yogurt
• Zuba ruwan agave nectar
• Man gyada cokali 1 zuwa 2
• 1 kofin granola

Hanyoyi

1. A cikin blender, haɗa açaí, berries, ayaba 1, yogurt, agave nectar, da man gyada har sai da santsi da haɗuwa. Ki kwashe rabin a cikin kwano.
2. Layer tare da rabin granola.
3. Top tare da sauran cakuda açaí.
4. Top tare da granola da 1/2 na yankakken ayaba.

Berry-Licious Açaí Bowl

Yayin da yawancin girke-girke na açaí da aka ƙaddamar daga acaí daskararre, akwai kuma wasu waɗanda za a iya yi daga acaí foda-kamar wannan Berry-cushe daya (tsakiya) daga Los Angeles blogger Jordan Younger, marubucin The Balanced Blonde.

"Na fito ne daga asalin dangantakar da ke tsakanina da abinci, musamman saboda matsanancin ciwon ciki da rashin haƙuri da abinci, kuma yin amfani da tsire-tsire ya inganta rayuwata sosai," in ji ta. "Yawancin girke-girke na kwano na açaí sun ƙunshi sukari mai yawa da toppings har zuwa inda suke ƙunshe da adadin kuzari fiye da Big Mac. Ina so in ci gaba da girke-girke na mai sauƙi da dadi tare da dukan kayan abinci na shuka."

Sinadaran

Kwano

• 1 banana
• 4 strawberries
• 3 blackberries
• 1/2 tablespoon açaí foda
• 1/2 kofin madara almond
• 2 kankara

Abubuwan toppings

• 3 blackberries
• 1/4 kofin blueberries
• 1/2 kofin granola
• 1 cokali na man almond
• 1 spoonful kwakwa yogurt
• 1 ruwan zuma ko agave

Hanyoyi

1. Haɗa ayaba, strawberries, blackberries, açaí foda, madarar almond da kankara. Da zarar an hade, a zuba a cikin kwano.
2. Top tare da blackberries, blueberries, granola, almond man shanu, yogurt kwakwa, kuma yayyafa da zuma ko agave.
3. Idan kuna zabar mafi sauƙi nau'i na wannan karin kumallo, sanya shi tare da duk 'ya'yan itatuwa ko kwayoyi da kuke da su a kusa.

Raw Chocolate Açaí Bowl

Wannan Raw Chocolate Açaí Bowl girke -girke daga Ƙananan Hauka shine mafi kyawun nau'in "kayan zaki" don fara ranar.

"A koyaushe ina sha'awar cin abinci lafiya, amma na ƙi lokacin da mutane suka ɗauka kai tsaye hakan yana nufin na cinye ɗanyen tofu da alkama ne kawai. Don haka, na fara sanya dukkan girke -girke na abinci akan layi a cikin 2009 don nuna wa duniya cewa cin lafiya na iya zama abin daɗi kuma mai daɗi, ”in ji Erika Meredith, wacce ke gudanar da blog daga Maui, Hawaii. "Ina son girke -girke na Acai Bowl saboda hanya ce mai daɗi don cin abinci lafiya, kuma hanya ce mai daɗi don adanawa da sake cika makamashi ta amfani da manyan abubuwan abinci da ma'adanai masu mahimmanci, musamman daga foda maca, wanda ke da kyau don motsa jiki bayan aikin."

Wannan girke-girke ya isa ga biyu, don haka abokin zama ba zai fara samun kishin abinci da safe ba.

Sinadaran

• 1 daskararre açaí fakitin Berry ko naku açaí
• 1 cikakke ayaba (sabo ko daskararre)
• cokali 1 danyen garin koko ko koko mara dadi
• 1 tablespoon maca foda
• 1/4 kofin sprouted almonds (ko kowane kwaya ko iri)
• Stevia don dandana
• 1 kofin madara madara (kwakwa, almond, soya, shinkafa, hemp, da sauransu)
• Kofuna 2 na kankara

Toppings (na zaɓi)

• Kale
• Spirulina
• Flax oil/abinci
• Man kwakwa
• Fresh 'ya'yan itace
• Raw superfood hatsi
• Ruwan zuma
• Granola
• Kwakwa flakes
• Kwayoyi ko iri

Umarni

1. Sanya daskararre açaí, ayaba, cakulan, maca, stevia, almonds, da madara a cikin blender.
2. Farawa a mafi ƙanƙan gudun da kuma aiki da hanyar ku zuwa mafi girma gauraya sinadaran har sai da santsi.
3. Ƙara kankara kuma juya blender zuwa mafi girman gudu. Yi amfani da tamper ko cokali don tura kayan aikin cikin ruwan wukake har sai cakuda ya yi santsi.
4. Lokacin da ya ƙare, yakamata ku ga siffar lumps 4 a saman akwati. Kashe blender ɗin ku kuma yi hidima tare da toppings na zaɓi.
5. Ajiye abubuwan da suka ragu a cikin kwantena da ba a ɗauke da iska ko kuma kyawon tsayuwar kankara a cikin injin daskarewa. Ana iya sake haɗa cakuda cikin sauƙi zuwa daidaiton da kuke so (kawai ƙara ƙarin fantsama na madara, idan an buƙata).

Bita don