Chocolate Free Sugar Keto Protein Shake Recipe

Girgizawar sunadaran suna kan kowane kantin sayar da kayan abinci, daga furotin foda zuwa furotin da aka shirya don ci.

Amma akwai wasu manyan matsaloli yayin neman maye gurbin abinci mai yawan furotin. Suna yawan ƙunshe da adadi mai yawa na sukari, kayan zaƙi na wucin gadi, da masu maye waɗanda ke haɓaka sukarin jini da haifar da sha'awar tsakiyar rana.

Ƙananan furotin furotin da abubuwan da ba su da sukari suna da wuya a samu. Nemo furotin foda wanda ya ɗanɗana mai kyau, yana da inganci, kuma ya dace da abincin ketogenic ɗin ku ya fi wahala.

Don haka ta yaya za ku iya sanya furotin ku ke shakes ketogenic? Wannan kawai ya haɗa da sanya su mai-mai yawa kuma mara-carbohydrate.

Wannan kirim mai tsami, mai ƙarancin-carb furotin keto shine:

• Santsi kamar siliki.
• Mai tsami.
• Decadent.
• Dadi.
• Ba tare da alkama ba.

Babban sinadaran da ke cikin wannan Shake Chocolate Chocolate Protein Shake sune:

• Man shanu na goro
• Whey furotin foda tare da cakulan.
• Madarar kwakwa.
• Koko koko.
• Tsaba.

Zabin Sinadaran:

• Chia tsaba.
• Kwakwa flakes.
• Almond man shanu.
• Collagen protein.
• Low carb cire vanilla.

Me yasa ake shan girgizar furotin ketogenic?

Protein yana da mahimmanci don haɓaka, gyarawa da kiyaye tsokoki da kyallen takarda. Yana iya ma taimaka maka rasa nauyi ta hanyar jin ƙoshi na sa'o'i har zuwa abinci na gaba.

Girke-girke na furotin na iya ba da gram 10-30 na furotin a cikin kunshin mai sauƙin sha, wanda ke da mahimmanci musamman lokacin da kuke tafiya. Su ma babban madadin idan ba ku jin daɗin samun nama ko ƙwai a kowane abinci.

Amma abun ciki na furotin ba shine kawai abin da za a yi tunani akai ba lokacin shan girgiza. Ga wasu abubuwan da ya kamata ku kiyaye:

• Tushen furotin. Sunan furotin na whey, musamman keɓaɓɓen furotin whey da ake ciyar da ciyawa, shine mafi kyawun nau'in furotin foda ( ¹ ). Idan kuna da rashin lafiyan ko mai kula da whey, yi amfani da keɓewar furotin saniya. Abu mafi mahimmanci idan yazo da girgizar furotin shine bioavailability. Wannan yana nufin cewa kana son jikinka ya sami damar rugujewa kuma ya sha yawancin amino acid daga furotin mai yiwuwa.
• Sugar da carbohydrates. Hatta 'ya'yan itatuwa masu ƙarancin sukari kamar blueberries na iya ƙara yawan adadin carbohydrate, don haka ku kula game da 'ya'yan itatuwa da kuke ƙarawa zuwa girgizar furotin ku.
• Abubuwa masu kumburi. Wasu sinadarai kamar man gyada, filler, da kuma abin da ake kira "daɗaɗɗen dabi'a" na iya ba su ƙara yawan carbohydrates a cikin ƙananan ƙananan ƙwayar ku ba, amma suna iya inganta kumburi kuma suna iya fitar da ku. ketosis.
• Kiwan lafiya. Tabbatar da ƙara lafiyayyen mai kamar man kwakwa da avocado a cikin girgizar furotin.

Labari mai dadi shine, ba za ku damu da duk waɗannan abubuwan ba lokacin da kuke yin wannan keto mai tsami na musamman. Ya ƙunshi duk abin da kuke buƙata don haɓakar kuzari, ba tare da wani sinadari da ke haɓaka sukarin jini ba.

Amfanin wannan girgizar furotin ketogenic

Bugu da ƙari, dacewa da dandano mai kyau, wannan ketogenic protein girgiza yana ba ku yawan fa'idodin kiwon lafiya.

# 1: taimako kafin da bayan horo

Sunan furotin na whey shine tushen furotin mai inganci wanda ya dace da ƙarancin abincin ku.

Protein whey ba kawai yana taimakawa wajen ginawa da kula da yawan tsoka ba, yana kuma taimakawa wajen dawo da bayan motsa jiki. Whey yana daya daga cikin abubuwan da aka fi nazari don gina tsoka. Hakanan zai iya taimaka muku cimma tsarin jikin da kuke aiki tuƙuru don ( ² ).

Wannan yana yiwuwa godiya ga cikakken nau'in amino acid, ciki har da amino acid mai rassa (BCAAs), wanda masu bincike suka ce yana iya rage haɗarin asarar tsoka mai alaka da shekaru. ³ ).

madarar kwakwa ta ƙunshi mahimman fatty acid da ma'adanai kamar magnesium, potassium, da calcium. Waɗannan su ne ma'adanai iri ɗaya waɗanda kuke fitar da su yayin gumi, don haka yana da mahimmanci a sake cika su bayan horo ( ⁴ ).

Kwakwa kuma ya ƙunshi matsakaicin sarkar triglyceride (MCT) mai mai wanda ke ba wa jikin ku kuzari mai sauƙi don ƙara kuzarin motsa jiki.

Wataƙila ba za ku yi tunanin cakulan whey furotin foda lokacin da kuke tunanin haɓaka aikin ku na jiki ba, amma ya kamata. Cocoa yana cike da magnesium, wanda ke da kyau ga tsoka, jijiya, da lafiyar zuciya, da kuma aikin jiki gaba ɗaya ( ⁵ ) ( ⁶ ) ( ⁷ ).

# 2: Taimakawa sarrafa nauyi

Sunan furotin na whey da keɓewar whey hanya ce mai kyau don ƙara yawan furotin ɗin ku, yana taimaka muku jin koshi na tsawon lokaci. Abubuwan da ke cikin amino acid na iya taimakawa wajen haɓaka asarar nauyi, ba tare da daidaita asarar tsoka ba ( ⁸ ).

An loda kwakwa da MCT acid wanda jikinka zai iya rushewa cikin sauƙi kuma ya canza zuwa ketones. Yawancin ketones na jikin ku, da sauri zai shiga ketosis, wanda ke taimakawa hana sha'awar kuma yana taimaka muku rasa mai. ⁹ ) ( ¹⁰ ).

Nazarin ya nuna cewa kwayoyi kamar almonds da macadamia kwayoyi na iya inganta asarar nauyi da inganta lafiyar jiki. Gabaɗaya, mutanen da suke cin goro sun fi ƙanƙanta kuma suna da ƙarancin haɗarin cututtukan zuciya fiye da waɗanda ba su da ( ¹¹ ) ( ¹² ).

# 3: inganta narkewa da lafiyar hanji

Ana yin nazarin furotin na whey ba kawai don tasirinsa akan haɗin furotin na tsoka ba, har ma don gudummawar da yake bayarwa ga lafiyar hanji.

Magungunan na iya haɓaka haɓakar ƙwayoyin cuta masu hana kumburi, waɗanda kuma zasu iya taimakawa yaƙi da hanji da cututtuka kamar cutar Crohn da ulcerative colitis. Ana nazarin shi azaman magani don taimakawa gyarawa da kula da matsatsun haɗin gwiwa a cikin rufin hanji, wanda ke da alhakin ɗaukar abubuwan gina jiki ( ¹³ ) ( ¹⁴ ).

Acids na MCT a cikin man shanu na macadamia ko man MCT na iya yin tasiri mai kyau akan microbiome na gut ɗin ku, yayin da madarar kwakwa ta ƙunshi MCTs masu dacewa da gut da ma'adinan electrolyte waɗanda ke tallafawa lafiyar gut. ¹⁵ ).

Cocoa kuma na iya aiki azaman probiotic a cikin hanjin ku, yana mai da shi manufa don kiyaye ƙwayoyin hanji daban-daban da lafiya ( ¹⁶ ).

Chocolate Keto Sugar Shake Kyauta

Wannan smoothie mai tsami shine cikakkiyar karin kumallo mara nauyi, musamman ga safiya masu yawan aiki. Tare da ƴan sinadaran kawai, ba za ku damu da lokacin shiri ko tsaftacewa bayan yin shi ba.

Hakanan kuna iya samun mafi yawan waɗannan ƙananan abubuwan sinadarai na keto a cikin kantin ku.

Ƙara wasu daskararre strawberries don keto cakulan strawberry girgiza ko gwada wannan mai dadi. Vegan Green Smoothie Cike Da Kayan lambu.

Keto Shakes - Sauƙi, Mai Sauƙi, da Dadi

Idan kun gaji da girke-girke na keto iri ɗaya a kowace rana, shake furotin babbar hanya ce ta juya abubuwa. Ba wai kawai za su cece ku lokaci da safe ba, amma kuma suna da matukar dacewa, suna ba da damar haɗuwa da kayan abinci marasa iyaka da dandano.

Shakes suma suna ɗaya daga cikin mafi sauƙi hanyoyin da za a iya amfani da abubuwan keto ɗin ku, kamar furotin foda.

Idan kuna neman wasu mafi kyau kuma mafi daɗin ƙarancin ƙarancin carbohydrate don abincin ku na ketogenic, ƙara ɗayan waɗannan zuwa tarihin girke-girke:

• Bowl na Creamy Chocolate Nut Smoothie.
• Ƙwaƙwalwar Ƙwaƙwalwar Chocolate Sau Uku Shake.
• Man MCT Foda Cinnamon Smoothie.

Chocolate Free Sugar Shake Keto Protein Shake

Ji daɗin wannan mai tsami, girgiza mai lalacewa wanda ke shirye a cikin mintuna 5 kuma ya ƙunshi kawai net carbs guda 4 a kowace hidima.

• Jimlar lokaci: 5 minutos.
• Ayyuka: 1 girgiza.

Sinadaran

• 1 kofin madarar almond mara dadi.
• 1/4 kofin madarar kwakwa gaba ɗaya ko kirim mai nauyi.
• 1 tablespoon na cakulan madara furotin foda.
• 2 teaspoons na koko foda.
• 8-10 saukad da ruwa stevia dandana.
• 1 teaspoon man shanu na goro ko man almond.
• 3-4 kankara cubes.
• 1 tablespoon na koko wake (na zaɓi).
• 2 cokali na kirim mai tsami (na zaɓi).

Umurnai

1. Ƙara duk abubuwan da aka haɗa zuwa babban blender mai sauri, yin bugun da sauri har sai da santsi.
2. Sama da man goro ko man almond, koko nibs, flakes na kwakwa, ko goro idan ana so.

Gina Jiki

• Girman sashi: 1 girgiza.
• Kalori: 273.
• Fats: 20 g.
• Carbohydrates: 4 g.
• Fiber: 1 g.
• Protein: 17 g.

Palabras clave: Low Carb Chocolate Protein Shake.