Chocolate Nut Whey Protein Shake Recipe

Sunan furotin na whey shine ɗayan mafi kyawun kayan aikin da aka bincika akan kasuwa. Tare da nau'o'in amino acid masu mahimmanci da sauran mahadi masu gina tsoka, whey wani abu ne da za ku so ku fara ƙarawa zuwa girke-girke na smoothie.

Wannan dadi cakulan whey furotin foda ne musamman ketogenic, tare da 15 grams na whey gina jiki ware daga ciyawa-ciyar da shanu, 19 grams na mai, da kawai 3 grams na carbohydrates a kowace hidima.

Tare da furotin da mai mai yawa, zaku so ku zubar da girgizar 'ya'yan ku don wannan sukarin jini yana daidaita girgiza furotin whey.

Ko kuna neman maye gurbin abinci ko girgiza bayan motsa jiki wanda ke tallafawa ci gaban tsoka da farfadowa, wannan Chocolate Nut Whey Shake na ku.

Wannan furotin na whey shine:

• Tare da cakulan.
• Man shanu.
• Mai tsami.
• Santsi kamar siliki.

Babban abubuwan da ke cikin wannan smoothie mai daɗi sun haɗa da:

• Whey furotin foda tare da cakulan.
• Macadamia goro man shanu ko almond man shanu.
• Nonon almond mara dadi.

Zabin Sinadaran:

• Avocado.
• Koko koko.
• 'Ya'yan flax.
• Hemp tsaba.

Amfanin lafiya guda 3 na wannan shake na whey

# 1: Yana haɓaka sarrafa nauyi

Sunan furotin na whey ya shahara don taimakawa mutane su kula da yawan tsoka da rasa kitsen da ba'a so. Kuma hakan ya faru ne a cikin babban ɓangaren ga ingantaccen bayanin martabar amino acid na whey.

Whey cikakken furotin ne, wanda ke nufin cewa ya ƙunshi dukkan mahimman amino acid, ban da amino acid ɗin da ke da rassa, ko BCAA, waɗanda ke da alhakin haɓakar tsoka.

Whey zai iya taimaka maka jin dadi na tsawon lokaci, idan aka kwatanta da carbohydrates, wanda zai haifar da asarar nauyi ( ¹ ). Kuma yana iya taimakawa inganta tsarin jiki ta hanyar taimaka muku samun ko kula da tsoka yayin rasa mai ( ² ).

Man shanu na goro, ko kuna amfani da man almond, man shanu na macadamia, ko cakuda goro iri-iri, ya ƙunshi bitamin, ma'adanai, da kitse masu lafiya waɗanda ke samar da tushen kuzari mai ɗorewa, mai ƙarancin kuzari.

Avocados Hakanan suna ba da kitse masu inganci don kuzari, wanda zai taimaka haɓaka aikin motsa jiki ko dogon rana a ofis.

Suna cike da monounsaturated fatty acid (MUFAs), wanda zai iya taimakawa wajen hana sha'awar, hana ku daga cin abinci da abun ciye-ciye, kuma zai iya taimakawa wajen sarrafa nauyi. ³ ) ( ⁴ ).

Ko da koko foda an nuna don inganta asarar nauyi, kuma binciken daya ya nuna cewa amfani da cakulan yana hade da ƙananan BMI ( ⁵ ).

# 2: Yana goyan bayan lafiyar zuciya

Hakanan ruwan magani na iya zama mai kyau ga zuciyar ku.

An yi nazarin magani don tasirinsa akan hawan jini, triglycerides, ji na insulin, da tsarin sarrafa sukari na jini, duk yana da sakamako mai kyau. ⁶ ) ( ⁷ ) ( ⁸ ) ( ⁹ ).

Abincin da ke da wadataccen kitse na monounsaturated daga almonds da avocado kuma na iya taimakawa tare da lafiyar zuciya ta hanyar rage mummunan cholesterol da triglycerides da haɓaka cholesterol mai kyau. ¹⁰ ) ( ¹¹ ).

Saboda yawan antioxidants, flavonoids, da sauran abubuwan gina jiki masu ƙarfi, koko na iya samun ikon inganta kwararar jini, daidaita cholesterol, da matakan sukari na jini. ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 3: yana kara kuzari

Sinadaran da ke cikin furotin whey, man goro, da avocados kuma na iya inganta lafiyar kwakwalwa.

Ƙwaƙwalwar ku tana buƙatar amino acid don tada samar da ƙwayoyin cuta, wanda ke ƙara ƙarfin tunani da aikin tunani.

Nazarin a cikin rodents sun nuna cewa haɓaka matakan tryptophan ɗinku tare da alpha-lactalbumin a cikin furotin whey na iya taimakawa haɓaka matakan serotonin kuma, a sakamakon haka, haɓaka aikin fahimi ku. ¹⁹ ) ( ²⁰ ).

Cocoa yana da wadata a cikin polyphenols, flavonoids da antioxidants waɗanda ke taimakawa wajen inganta aikin kwakwalwa ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ) ( ²⁵ ) ( ²⁶ ).

Avocado kuma yana cike da sinadarai masu gina jiki waɗanda zasu inganta lafiyar kwakwalwa.

Abun cikin sa na oleic acid yana tallafawa kwakwalwa da ƙwaƙwalwar ajiya, yayin da acid fatty acid (MUFA), wanda kuma aka sani da mai kyau mai, an nuna su don rage alamun damuwa da damuwa ( ²⁷ ).

Chocolate Nut Whey Shake

Yawancin girke-girke na girgiza sunadaran sun ƙunshi man gyada mai kumburi ko babban yoghurt na Girkanci. Ka manta da duk wannan tare da wannan ƙananan carbi, babban mai girgiza wanda ke amfani da furotin furotin cakulan, man shanu, ko man almond na avocado, amma yana dandana kamar girgizar furotin na gyada.

Wannan girke-girke yana da sauri da sauƙi kuma yana amfani da sinadaran da wataƙila kun riga kuna da su a cikin kayan abinci.

Jin kyauta don ƙara goro masu inganci, tsaban chia, tsaba na flax, ko tsaba na hemp zuwa ga girgizar karin kumallo ɗin ku don ma da yawa na gina jiki.

Ko musanya Fitar da Chocolate Whey Protein Foda na Vanilla Whey Protein da Vanilla Almond Milk don ɗanɗano mai haske.

Hakanan zaka iya sanya karin kumallo ɗinka ya girgiza da daddare, don sauƙin sipping da kamawa da safe.

Ko ta yaya, ba za ku iya neman girke-girke mafi sauƙi don tallafawa rage cin abincin ku ba.

Chocolate Nut Whey Shake

Tare da gram 20 na furotin, wannan ɗanɗano mai daɗi na whey girgiza yana ɗaya daga cikin mafi kyawun furotin mai girgiza kuma ana iya amfani dashi don maye gurbin abinci mai gina jiki mai yawa ko azaman magani bayan motsa jiki.

• Jimlar lokaci: 5 minutos.

Sinadaran

• 1 cokali na cakulan whey furotin foda.
• 1 kofin madarar almond mara kyau ko madarar almond na vanilla.
• 1 tablespoon na macadamia goro man shanu.
• ⅓ cikakke avocado.
• Cokali 1 na koko koko.
• 4-6 kankara cubes.
• Ana cire Stevia don dandana (ko zaki da zaɓin ku).

Umurnai

1. Ƙara komai zuwa babban blender, haɗuwa har sai an haɗa shi da kyau.
2. Sama tare da cokali guda na kirim mai kwakwa da tsunkule na kirfa na ƙasa idan an so.

Gina Jiki

• Girman sashi: 1 girgiza.
• Kalori: 330.
• Fats: 19 g.
• Carbohydrates: 12,5 g (5 g net).
• Fiber: 7,5 g.

Palabras clave: Chocolate Nut Buttermilk Shake Recipe.