Cikakken Keto Green Smoothie Recipe

Mutane da yawa suna tunanin cewa bin cin abinci na ketogenic yana nufin cewa ranarku tana cike da nama, cuku, da man shanu. Amma wannan ba zai iya zama nisa daga gaskiya ba

Muddin kun ci gaba da rage yawan carbohydrates ɗin ku, zaku iya ƙirƙirar ton iri-iri a cikin abincinku.

A zahiri, ɗayan mafi kyawun hanyoyin haɓaka abinci mai gina jiki ba tare da yin aiki da yawa ba shine yin girgizar ƙarancin carb. Yawancin girgiza suna ɗaukar ƙasa da mintuna biyar don yin, kuma suna iya sa ku gamsu na sa'o'i.

Koyaya, zaɓin abubuwan da suka dace yana da mahimmanci idan kuna son girgizar ku don kiyaye ku cikin ketosis kuma ya ba ku nau'ikan abubuwan gina jiki.

Wannan yana nufin cewa yakamata ku kawar da 'ya'yan itace masu yawan sukari da ake samu a mafi yawan abubuwan santsi kamar ayaba, mango, da abarba. Hakanan dole ne ku guje wa foda masu ƙarancin ingancin furotin waɗanda ke ƙara sinadarai masu yawan carbohydrate.

Da zarar kun ɗauki waɗannan aljanu masu lalata keto guda biyu, yuwuwar girgiza keto ba su da iyaka.

Ƙarshen Keto Green Shake Formula

Ba komai ka saka a cikin blender dinka. Cikakken girke-girke na girgiza keto yakamata ya ɗanɗana mai girma, yana da daidaito daidai, kuma ba shakka yana da ingantaccen bayanin sinadirai.

Yadda za a cimma wannan nasarar? To, zaɓi ɗaya ko biyu zaɓuɓɓuka daga waɗannan nau'ikan:

• Amintaccen
• Bayas
• Koren ganye masu duhu
• Madarar kayan lambu
• Karin mai
• Sauran karin sinadaran

Akwai hanyoyi daban-daban don haɗawa da daidaitawa waɗanda ba za ku taɓa damuwa da gajiya da girgiza keto ɗinku ba.

Anan akwai wasu zaɓuɓɓukan mafi koshin lafiya ga kowane rukuni, don haka ku ji daɗi da su:

Zaɓi furotin ku: cokali 1 ko hidima

Abu daya da ke saita girgiza keto baya ga girgiza na yau da kullun shine bayanin martabar macronutrient

Yawancin girke-girke masu santsi suna cike da carbs, amma girgiza keto zai kasance mai yawa da mai da furotin, kuma yana da ƙarancin adadin carb.

Hakanan kuna son girgizar ku ta yi kama da cikakken abinci, don haka samun isasshen furotin yana da mahimmanci don kiyaye ku na sa'o'i.

Protein yana aiki da ayyuka da yawa a cikin jikin ku. Tsarin, aiki da tsari na dukkan gabobin da kyallen jikin ku sun dogara da sunadaran. Kuma amino acid a cikin sunadaran suna aiki azaman manzanni da enzymes ga duk tsarin jikin ku. * ]

Protein kuma yana da mahimmanci don ƙarfafa hormones na satiety, yana sanar da ku cewa kun cika kuma ba ku buƙatar ƙarin abinci. * ]. Idan kuna son girgizar ku ta bar ku cike da gamsuwa na sa'o'i, furotin da ya dace ya zama dole.

Nau'in furotin da kuka zaɓa ya dogara da burin ku. Ga wasu mafi kyawun zaɓuɓɓuka da fa'idodin kowane:

Whey furotin foda

Magani shine kyakkyawan zaɓi idan kuna son samun tsoka da / ko rasa nauyi.

Protein ya ƙunshi ƙananan raka'a da ake kira amino acid. Whey shine tushen albarkatu na duk mahimman amino acid, gami da amino acid ɗin sarkar reshe, waɗanda ke da mahimmanci don haɓaka tsoka da kiyayewa. * ]

An kuma danganta furotin na whey don rage kitsen jiki, musamman a kusa da ciki, yana mai da shi babban zaɓi don asarar nauyi. * ]

Kuna iya samun furotin whey a cikin nau'ikan dandano daban-daban da matakan inganci. Nemo kewayon furotin whey kyauta don mafi kyawun inganci, mafi kyawun furotin whey mai sha 

Collagen foda

Sunadaran collagen wani zaɓi ne mai ban sha'awa idan kuna mai da hankali kan lafiyar haɗin gwiwa ko lafiyar fata. Collagen shine babban furotin tsarin a cikin nama mai haɗawa kuma yana taimakawa ƙirƙirar elasticity a cikin fata.

Ƙara furotin collagen zuwa girgiza ku na iya inganta elasticity na fata, rage bayyanar wrinkles. Hakanan zai iya taimakawa wajen rage ciwon haɗin gwiwa kuma yana iya zama mahimmin maganin osteoarthritis [ * ] [ * ]

Collagen, duk da haka, ba shi da cikakken kewayon amino acid kamar furotin whey. Don haka, tabbatar da samun ruwan magani da collagen a kullum.

Vegan furotin foda

Idan kun bi tsarin cin ganyayyaki na tushen shuka, to nau'in furotin yana da mahimmanci a gare ku. Yana iya zama da wahala a sami ingantattun tushen furotin yayin da ba ku cinye kayan dabba, amma ba zai yiwu ba.

A haƙiƙa, samun haɓakar furotin tare da girgiza yana ɗaya daga cikin hanyoyin mafi sauƙi ga masu cin ganyayyaki da masu cin ganyayyaki don tabbatar da biyan buƙatun furotin.

Dabarar a nan ita ce tabbatar da samun cikakkiyar bayanin martabar amino acid, ba tare da ƙarin adadin kuzari da yawa ba. Wasu misalan sunadaran sunadaran shuka sune furotin fis, furotin hemp, da furotin iri na kabewa.

Hakanan yana da mahimmanci a lura cewa yayin da kayan lambu ke da mahimmanci akan abinci na ketogenic, 100% abinci mai gina jiki na ketogenic ba ya dorewa.

Ƙara wasu berries: Kimanin ½ kofin

Santsi ba santsi ba ne da ba shi da ƴan itace. Ee. Haka abin yake ko a cikin girgiza keto.

Maimakon hada 'ya'yan itatuwa masu yawan sukari irin su ayaba, mangwaro, da sauran 'ya'yan itatuwa masu zafi, ƙara ɗan hantsi na berries. Berries kamar strawberries, blackberries, da raspberries suna ba da yawancin antioxidants da sauran abubuwan gina jiki, yayin da suke zama ƙasa da sababbin carbohydrates.

'Ya'yan itãcen marmari a cikin smoothie ɗinku suna amfani da wasu dalilai:

1. Suna ƙara ɗanɗano mai daɗi
2. Suna ƙara ƙarar kaɗan don daidaito mai yawa
3. Inganta ingancin abubuwan gina jiki tare da antioxidants, bitamin da ma'adanai

Berries suna daya daga cikin mafi kyawun tushen antioxidants a cikin duniyar shuka. Suna da ƙananan adadin kuzari, masu yawan fiber, kuma suna cike da phytonutrients masu amfani kamar anthocyanins, ellagitannins, da zeaxanthin. Duk waɗannan zasu iya rage kumburi da damuwa na oxidative [ * ] [ * ] [ * ]

Daskararre berries suna ƙara rubutu mai daskarewa kuma suna yin ma'ana lokacin da berries ba su cikin yanayi. Fresh berries suna da kyau a lokacin bazara da lokacin rani lokacin da kawai suka bar shuka.

Idan duk abin da kuke da shi shine berries sabo ne, amma kuna jin kamar santsi mai sanyi, kawai ƙara ƙusoshin kankara kuma ku ji daɗin sanyi.

Anan ne mafi kyawun zaɓinku don ƙananan berries:

• Blueberries
• Rasberi
• Acai berries
• Strawberries

Ƙara ganyen kore mai duhu: Kimanin kofuna 2

Ƙara ganye mai duhu zuwa ga santsi shine hanya mai ban mamaki don gabatar da waɗannan abinci masu ƙarfi a cikin abincin ku. Gaskiya ne cewa ba koyaushe ba ne abu mafi ban sha'awa a cikin menu, kuma ba sa ƙara dandano mafi kyau, amma bayanin martabar su na gina jiki yana da daraja.

Ganyayyaki koren ganye sune tushen tushen fiber, antioxidants, bitamin, da ma'adanai. Wasu mafi kyawun zaɓuɓɓuka don kayan lambu na yau da kullun sune:

Kale

Wannan bai kamata ya ba mu mamaki ba. Kale ya zama alamar lafiyayyen kayan lambu tare da duhu koren ganye cike da fiber da abubuwan gina jiki. Kale yana da wadata musamman a cikin bitamin K. Kofi ɗaya yana ba da 81 mcg, wanda ya kusan biyan bukatun ku na yau da kullun. * ]

Alayyafo

Alayyahu babban zabi ne ga masu son santsi. Suna da wadata a cikin folic acid, bitamin A da bitamin K kuma suna dauke da nitrates, wanda zai iya amfani da lafiyar zuciyar ku. * ] [ * ]

Idan ba ku son stringy Kale da collards, alayyafo babban zaɓi ne mai ganye.

Coles

Collard ganye ne mai ban mamaki tushen calcium, tare da 268 MG kowace kofi. Wannan shine kusan kashi 25% na bukatun ku na calcium na yau da kullun. Mafi kyawun sashi shine zaka iya ƙara kopin yankakken sprouts cikin sauƙi ba tare da saninsa ba. * ]

microgreens

Microgreens sune manyan ganyen kayan lambu masu launin kore, waɗanda aka tsince bayan ganyen farko sun haɓaka. Yawancin lokaci zaka iya samun nau'ikan ƙananan ganye a cikin shagunan kayan abinci tare da alayyafo, Kale, da arugula da sauran gauraye a ciki.

Hakanan zaka iya shuka microgreen naka cikin sauƙi a gida

Ganyensa na iya zama ƙanana, amma suna ɗauke da adadi mai yawa na abubuwan gina jiki. Kuna iya samun bitamin, ma'adanai, antioxidants, da phytonutrients a cikin adadi daban-daban a cikin mahaɗin microgreen ku. * ]

Dandelion

Idan daya daga cikin burin ku shine don tallafawa detoxification na hanta, ganyen Dandelion shine kayan lambu a gare ku.

Tare da bitamin da ma'adanai, Dandelion babban tushen antioxidants ne. Yayin da kuke buƙatar nau'ikan antioxidants a cikin abincin ku, antioxidants a cikin Dandelion suna da alaƙa ga hanta.

A cikin binciken daya, berayen da ke da lalacewar hanta sun sami tasirin hepatoprotective (mai kare hanta) lokacin da aka ba da ruwan dandelion. * ]

Swiss chard

Idan kana son ba smoothie ɗinka haɓakar fiber na gaske, ƙara ɗan chard da haɗuwa. Kusan rabin abun da ke cikin carbohydrate a cikin chard yana fitowa daga fiber, yana mai da shi babban sinadari mai haɓaka fiber. * ]

Ƙara madara ko madara mara kiwo: ½ kofin

Kuna iya zaɓar ƙara ruwa a girgizar ku idan ba ku da madara a hannu, amma don girgiza mai kirim, madara shine hanyar da za ku bi.

Idan kun kasance mai amfani da kiwo, tabbatar da zaɓar madara mai cikakken mai. Madara mai ciyawa ta fi kyau

Idan ba mabuɗin kiwo ba ne, akwai zaɓuɓɓuka da yawa a gare ku. Hemp, cashew, almond, macadamia, kwakwa, da madarar flax sune manyan zaɓuɓɓuka

Ɗayan bayanin kula: Idan ka zaɓi madara maras kiwo, tabbatar da duba kayan aikin don tabbatar da cewa basu ƙara sukari ba ko kuma basu da yawa a cikin carbohydrates.

Ƙara mai kara kuzari: 1 serving ko 1 tablespoon

Wannan ba zai zama girgiza keto ba tare da ƙarin mai ba

Tsayawa bayanin martabar macronutrient yayi nauyi a cikin mai da furotin, kuma mai sauƙi a cikin carbohydrates, yana nufin zaku iya ƙara wasu kayan abinci masu daɗi masu daɗi.

Anan akwai wasu zaɓuɓɓuka masu ƙiba da za a zaɓa daga:

MCT mai ko foda mai

MCTs, ko Matsakaicin Sarkar Triglycerides, hanya ce mai kyau don ƙara mai da sauri zuwa girgiza ku. Ba kamar nau'in fatty acid na dogon lokaci ba waɗanda dole ne suyi tafiya ta cikin ƙwayar lymph, ana isar da MCTs kai tsaye zuwa hanta don amfani da mai.

Wannan yana sa MCTs su zama cikakke idan kuna sipping girgiza kafin motsa jiki [ * ]

MCTs suna zuwa cikin ruwa da foda. Amma duka biyu sune manyan sinadarai don smoothies. Idan ba a saba da ku zuwa MCTs ba, fara da ¼ ko ½ na hidima kuma ƙara yawan adadin na kusan makonni biyu.

Man shanu na goro

Idan kuna son smoothie ɗinku don ɗanɗano ƙarin arziki, ƙara ɗan man goro. Kuna iya zaɓar almonds, cashews, hazelnuts ko cakuda keto man shanu don inganta kitse da abun ciki na furotin na girgiza ku

Man kwakwa

Man kwakwa yana cike da fa'idodin kiwon lafiya. Idan kuna son ci gaba da ɗanɗano tsaka tsaki, man kwakwa shine babban zaɓi don ƙara yawan mai.

Ba wai kawai yana dauke da man MCT ba, har ma yana dauke da sinadarin fatty acid wanda ba a samu a hadaddiyar MCT da ake kira lauric acid ba.

Lauric acid yana da kaddarorin haɓaka garkuwar jiki, don haka idan kuna jin kamar kuna rashin lafiya, ƙara ɗan cokali na man kwakwa a cikin ɗanɗano. * ]

Avocado

Idan kuna son smoothies mai kirim, za ku so rubutun avocado. Zai iya yin kauri da gaske don haka kawai kuna buƙatar ¼-½ na matsakaici ko babban avocado.

Avocados a dabi'a suna da yawa a cikin kitse guda ɗaya, wanda zai iya taimakawa daidaita cholesterol da rage haɗarin cututtukan zuciya. * ]

Keto-friendly karin sinadaran

Yanzu da kun cika abubuwan yau da kullun, ga wasu abubuwan da za ku iya ƙarawa don sanya ɗanɗano, laushi, da abinci mai gina jiki na girgiza ku.

Stevia

Idan kuna son santsi mai daɗi da gaske, berries bazai isa ba. Stevia babban madadin da ba shi da sukari wanda ba zai haɓaka sukarin jini ba

Bawon lemo

Haka ne, duk fata. Yawancin sinadaran da ke cikin lemo a haƙiƙa ana samun su a cikin bawon sa. Girgizawa hanya ce mai kyau don samun abubuwan gina jiki daga kwasfa ba tare da tauna ba.

Limonene, wani sinadarin phytochemical da ake samu a cikin bawon lemon tsami, na iya taimakawa wajen magance hawan jini, kumburi, lafiyar hanta, da kiba, ga kadan. * ] [ * ] [ * ] [ * ]

Zabi lemukan halitta ko na gida don gujewa duk wani abin feshi

Turmeric

Turmeric alama a ko'ina kwanakin nan. An yi amfani da wannan tsohuwar ganye tsawon dubban shekaru a al'adun Indiya a matsayin shuka mai warkarwa. Kuma amfanin sa yana da goyon bayan kimiyya

Ɗaya daga cikin sanannun fa'idodin turmeric shine abubuwan da ke haifar da kumburi. Turmeric na iya zama tasiri kamar magunguna wajen magance kumburi

Ƙara teaspoon na turmeric zuwa santsi shine babbar hanya don haɗa wannan babban abincin a cikin abincin ku. * ]

Namomin kaza na magani

Namomin kaza na magani suna bayan turmeric a cikin abubuwan haɓaka abinci mai haɓaka lafiya. Waɗannan sun kasance a kusa da dubban shekaru kuma, amma abinci mai gina jiki na al'ada shine kawai zazzage saman abin da zasu iya yi don lafiyar ku.

Yawancin namomin kaza na magani kamar chaga, reishi, cordyceps, da mane zaki sun zo cikin foda, suna mai da su cikakkiyar ƙari ga smoothie ɗin ku.

'Ya'yan Chia

Cibiyoyin Chia babban zaɓi ne idan kuna son ƙara ɗan ƙaramin fiber na abin da ake ci a cikin santsin ku ba tare da ƙwaƙƙwaran avocado ba. Duk da haka, daya caveat. Idan kun bar su da tsayi sosai, za su sha ruwan a cikin smoothie ɗinku kuma za ku iya ƙarewa da digo ɗaya mai ƙarfi a cikin gilashin ku.

Sabbin ganye

Idan kun kasance mai son ɗanɗanon mint, ƙara wasu ganyen mint zuwa santsin ku na iya ba ku sabon ɗanɗanon da kuke nema. Haɗa ganyen mint ɗin ku tare da wasu furotin whey cakulan kuma kuna da wani abu mai kama da kuki mai kyau na mint.

'Yan sprigs na Basil, Rosemary, ko lemun tsami balm kuma iya ƙara dandano da polyphenol abun ciki na kowane smoothie.

Keto Green Shake Formula Takaita

Anan ga saurin saukarwa akan dabarar santsi mai ƙarancin carb kore. Zaɓi ɗaya ko biyu zaɓuɓɓuka daga kowane rukuni kuma ji daɗi!

Amintaccen

• Sunan furotin
• Collagen
• Vegan sunadaran

Bayas

• Blueberries
• Rasberi
• Acai berries
• Strawberries

Koren ganye

• Kale
• Alayyafo
• Coles
• microgreens
• Zakoran hakora
• Chard

Milk

• Dabbobin ciyawa masu ciyawa
• Madarar Almond
• Madara cashew
• Macadamiya madara
• Madarar kwakwa
• Hemp madara
• madarar flax

Karin mai

• Farashin MCT
• Macadamia goro man shanu
• Man kwakwa
• Avocado

extras

• Stevia
• Bawon lemo
• Turmeric
• Namomin kaza na magani
• 'Ya'yan Chia
• Mint ganye

Keto green smoothie misali

• 1 cokali mai ɗanɗano ɗanɗanon furotin whey
• ½ kofin blueberries
• 2 kofuna waɗanda kale, yankakken
• ½ kofin madara hemp mara dadi
• 1 cokali na MCT mai foda
• 1 teaspoon na turmeric

Don aiwatarwa

Idan kun yi tunanin ci gaba da cin abinci na ketogenic yana nufin dole ne ku tsallake duk abubuwan jin daɗi daga santsi, kada ku damu.

Smoothies hanya ce mai kyau don maye gurbin karin kumallo ko abincin rana da samun nau'ikan abubuwan gina jiki a cikin abincin ku.

A matsayin mai cin abinci na ketogenic, babban burin ku shine kiyaye jimlar carbohydrates ƙasa da daidaita girgiza ku da furotin da mai.

Akwai abubuwa da yawa da za ku yi wasa da su keto lafiya, don haka ku ji daɗi tare da girke-girke mai santsi, haɗa ku daidaita kuma gwada sabbin abubuwa.

Menene haɗe-haɗen smoothie ɗin da kuka fi so? Duk abin da yake, tabbas zai zama girgiza mai daɗi.

Palabras clave: keto green smoothie