Ba kowa ba ne ya fahimci buƙatar abinci mai gina jiki mai gina jiki bayan motsa jiki, amma don ingantaccen ci gaban tsoka da farfadowa, babban ingancin furotin bayan motsa jiki yana da mahimmanci.
Idan baku da lokaci bayan zaman horo na nauyi na gaba kuma kuna neman farfadowa da haɓaka tsoka ba tare da samun kiba ba, wannan ƙananan ƙwayoyin cuta, girgiza furotin mai girma shine amsar.
Yana da sauri, mai sauƙi, mai daɗi, kuma ya haɗa da manyan abinci kamar ƙwayar chia da avocado don dandano da laushi.
Tabbatar cewa za ku zaɓi babban inganci, furotin furotin mai kyauta wanda ba wai kawai yana da kyau don ginawa da gyara tsokoki ba, amma kuma zai iya taimaka muku sarrafa nauyi, rasa mai, da daidaita sukarin jini.
Ko kuna kan rage cin abinci mai ƙarancin carb ko a'a, wannan keto-friendly-friendly bayan motsa jiki sunadaran gina jiki zai taimaka muku murmurewa daga motsa jiki mai wahala, samun ƙwayar tsoka, da mafi kyawun sashi? A gaskiya ma, yana dandana kamar ainihin santsi.
Wannan ƙaramar carbohydrate girgiza bayan motsa jiki shine:
- Gamsuwa
- Saƙa.
- Kauri.
- Dadi.
Babban abubuwan da ke cikin wannan girgiza sun haɗa da:
- Vinilla whey protein.
- Avocado.
- Almond man shanu
- Cikakken madarar kwakwa.
- Chia tsaba.
Zabin Sinadaran:
- Kauri mai kauri.
- Ice cubes.
Fa'idodin Lafiya 3 na Wannan Keto Shake don Gina tsoka
# 1: ƙarfafa tsokoki da ƙasusuwa
furotin na whey shine ɗayan mafi kyawun furotin furotin don haɓaka tsoka da asarar mai ( 1 ) ( 2 ) ( 3 ). Abin da ke cikin amino acid na whey shine babban dalilin da yake ƙarfafa ci gaban tsoka kuma yana inganta laushi.
Wannan furotin da aka samu madara yana cike da Branched Chain Amino Acids (BCAAs) da sauran mahadi masu rai waɗanda ke da mahimmanci ga haɓakar tsoka, tsarin jiki, farfadowa, har ma da lafiyar kashi.
Wani muhimmin fili wanda sau da yawa ba a kula da shi a cikin magani shine lactoferrin, wanda ke inganta kasusuwa masu lafiya, matakan ƙarfe mafi kyau, da kuma tsarin rigakafi mai karfi. 4 ) ( 5 ).
Sunan furotin na whey yana haɓaka gyare-gyare bayan motsa jiki da farfadowa kuma yana iya rage haɗarin asarar tsoka mai alaƙa da shekaru ( 6 ) ( 7 ).
Kwayoyin chia a cikin wannan girke-girke sune kyakkyawan tushen calcium da manganese, waɗanda suke da mahimmanci ga lafiyar kashi ( 8 ) ( 9 ) ( 10 ).
Kuma madarar kwakwa gabaɗaya tana ɗauke da adadin sinadarai masu mahimmanci don lafiyar ƙashi da aikin tsoka, gami da magnesium, potassium, da sauran electrolytes. 11 ) ( 12 ) ( 13 ).
# 2: Taimaka tare da sarrafa nauyi
Protein whey yana taimakawa tare da sarrafa nauyi kuma yana ba jikin ku nau'ikan amino acid iri-iri waɗanda zasu iya haɓaka ƙarfi da haɓaka matakan kuzarinku ( 14 ) ( 15 ).
Avocados kuma na iya ba da gudummawa ga asarar mai saboda yawan abubuwan da suke da shi na mai da fiber. Fiber daga tushen abinci na halitta ba kawai zai taimaka muku jin cikakken tsayi ba, zai kuma ƙara adadin ƙwayoyin cuta masu lafiya a cikin hanjin ku, wanda zai iya taimaka muku rage kiba. 16 ).
Man shanu na almond kuma yana ba da wadataccen kitse da fibers masu lafiya, wanda zai iya hana sha'awar ku kuma ya rage sha'awar. Nazarin ya nuna cewa shan almonds na yau da kullun na iya haɓaka matakan cholesterol lafiya kuma yana taimaka muku kula da lafiyayyen nauyi. 17 ) ( 18 ).
Har ila yau, tsaba na Chia suna da gram 11 na fiber na abinci a kowace hidimar gram 30.
Cin 'ya'yan chia yana taimaka muku zama cikin ruwa da jin koshi bayan an ci abinci. Bincike ya tabbatar da cewa tsaba na chia suna ba da raguwar ci da asarar nauyi ( 19 ) ( 20 ).
#3: daidaita sukarin jini
Furotin whey na iya taimakawa daidaita matakan sukari na jini kuma yana tallafawa ingantaccen metabolism.
Chronic hyperglycemia shine ginshiƙin juriya na insulin kuma a ƙarshe nau'in ciwon sukari na 2.
Kula da lafiyayyen sukarin jini da matakan insulin, a gefe guda, na iya rage kumburi da haɗarin lalata, nau'in ciwon sukari na 2, da cututtukan zuciya ( 21 ) ( 22 ) ( 23 ) ( 24 ).
Almonds suna taimaka muku kiyaye matakan sukarin jini a ƙarƙashin kulawa ( 25 ). Hakanan suna bayar da fa'idodi masu mahimmanci ta fuskar lafiyar zuciya ( 26 ).
Kamar almonds, avocados kuma suna da wadataccen kitse da fiber. Wadannan sinadarai suna taimakawa wajen kiyaye sukarin jini a matakan al'ada, inganta tsufa, da inganta lafiyar zuciya ( 27 ) ( 28 ).
Domin 'ya'yan chia suna da yawa a cikin furotin da fiber na abinci, wani babban zaɓi ne don daidaita sukarin jini.
Yawancin karatu a cikin mutane da dabbobi sun tabbatar da cewa cin 'ya'yan chia na iya inganta haɓakar insulin da rage haɗarin cututtukan cututtukan zuciya. 29 ) ( 30 ) ( 31 ) ( 32 ) ( 33 ).
Nonon kwakwa yana ba da ɗanɗano mai daɗi da ɗanɗano mai daɗi tare da gram 8 na net carbs a kowace kofi. Ciki har da madarar kwakwa a cikin girgizawar bayan motsa jiki ba wai kawai inganta laushi ba, har ma yana haɓaka fa'idodin lafiyar abin shan ku na farfadowa.
Kwakwa shine kyakkyawan tushen mai mai lafiya kuma an nuna shi don kula da mafi kyawun sukarin jini da matakan cholesterol ( 34 ) ( 35 ).
Keto bayan motsa jiki girgiza
Duk abin da kuke buƙata shine blender, wasu almond man shanu, avocado, chia tsaba, kadan madarar kwakwa, vanilla whey protein, da voila!
Idan kun kasance masu jure wa kiwo, zaku iya ƙara cokali ɗaya ko biyu na kirim mai nauyi don ma fi koshin lafiya da rubutu mai laushi. In ba haka ba, sai a ji daɗin ƙara cokali guda na man MCT ko foda mai MCT don haɓaka mai.
Abu mafi mahimmanci shi ne cewa mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-mai-carbobi na iya taimaka maka rage kiba, kuma cin abinci mai gina jiki yana da mahimmanci lokacin da kake ɗaga nauyi ko aiki a wurin motsa jiki.
Yi amfani da wannan girgiza azaman karin kumallo mai cike da amino acid mai daɗi kafin motsa jiki, ko ajiye shi don maganin motsa jiki bayan motsa jiki don taimakawa tsokoki su sake farfadowa da gyarawa.
Tare da kusan gram 9 na furotin a kowane hidima da gram 15 na furotin a kowane nau'i biyu, wannan girgiza mai-ƙonawa ce da zaku so ƙarawa cikin shirin cin abinci na keto.
Keto bayan motsa jiki girgiza
Girgizawar keto bayan motsa jiki da aka yi tare da furotin whey mai inganci, wanda aka tsara don haɓaka asarar mai, haɓaka farfadowa, da haɓaka ƙwayar tsoka.
- Jimlar lokaci: 5 minutos.
- Ayyuka: 2 abinci.
Sinadaran
- 2 cokali na vanilla whey protein.
- 1 tablespoon na almond man shanu.
- 1/2 cikakke avocado.
- 1 tablespoon na chia tsaba.
- 1 kofin madarar kwakwa baki daya.
- 6 kankara cuku.
Umurnai
- Ƙara duk abubuwan da ke cikin blender mai sauri kuma a gauraya har sai an hade.
Gina Jiki
- Kalori: 447.
- Fat: 42 grams
- Carbohydrates: 8.5 gm.
- Fiber: 8,75 grams
- Protein: 21 grams
Palabras clave: keto bayan motsa jiki girgiza.