Low Carb Acai Almond Butter Smoothie Recipe

Wani lokaci mutane suna shiga cikin lokacin baƙin ciki lokacin da suke canzawa zuwa wani abincin ketogenic. Kuna iya yin nadama game da asarar wasu abincin da kuka fi so bayan motsa jiki: dankalin turawa, kwanon taliya, da santsi.

Amma kar ka damu. Kuna iya jin daɗin shan santsin ƙaunataccen ku, ta hanyar yin wasu tweaks masu sauƙi masu sauƙi. Ta hanyar ƙara mai, kawar da ƙara sukari da 'ya'yan itace masu yawan sukari, kuma kawai ta amfani da foda mai suna keto-friendly foda, har yanzu kuna iya jin daɗin shakatawa, girgiza mai ɗanɗano. Wannan girgiza ta almond man shanu kuma low carb acai zai zama sabon abin sha bayan motsa jiki da kuka fi so a karshen mako.

Yadda ake Girgizar Keto Low Carb

Kodayake suna iya zama lafiya a waje, yawancin girke-girke ana ɗora su da sukari. Smoothies da koren ruwan 'ya'yan itace sun haɗa da nau'ikan 'ya'yan itace masu yawa, wasu fiber, kuma kusan babu furotin ko mai. Idan kun ci karo da girke-girke ko kayan da aka shirya wanda aka tallata azaman girgizar furotin, yawanci foda furotin vanilla ne mara inganci, wanda ba shi da kitse kuma cike da abubuwa masu cutarwa.

Ta yaya za ku ji daɗin kirim mai daɗi, mai daɗi, amma mai gamsarwa, girgiza keto-friendly? Bi waɗannan shawarwari.

Zabi 'ya'yan itace da kyau ko kawar da shi gaba daya

Yawancin girgiza suna amfani banana, apples o iyawa daskararre don daɗin ɗanɗano da ƙara kauri mai kauri. Duk da haka, ayaba guda ɗaya ta ƙunshi gram 27 na carbohydrates da fiye da gram 14 na sukari ( ¹ ). Ga wasu mutane, wannan na iya zama cikakken izinin carbohydrate na rana.

Maimakon zabar 'ya'yan itace mai yawan sukari, tsaya tare da a ketogenic 'ya'yan itace kamar blueberries ko raspberries. A cikin wannan girke-girke, za ku yi amfani da acai kuma yanzu za ku san dalilin da ya sa. Ko mafi kyau, ƙara cokali na avocado, ɗaya daga cikin 'ya'yan itatuwa da za ku iya ci da yawa akan abincin keto.

Idan kuna ɗorawa smoothies ɗinku tare da 'ya'yan itace saboda babban abun ciki na fiber, ba ƙarin zaƙi ba, la'akari da ƙara ƙwayar chia, tsaba hemp, ko tsaba flax. Ta wannan hanyar, zaku sami ƙarin fiber tare da ingantaccen adadin mai, maimakon carbohydrates.

Ƙara mai abun ciki

Maimakon hada girgiza da kankara ko ruwa, ƙara madarar kwakwa ko madarar almond don ƙarin adadin kitse masu lafiya. Ka tuna don zaɓar alamar da ba ta amfani da additives masu cutarwa, in ji "ƙananan mai," ko ya ƙunshi ƙarin sukari. Maimakon haka, yi amfani da madarar kwakwa, madarar almond maras daɗi ko, idan za ku iya samun kiwo, yoghurt maras daɗi.

Hakanan zaka iya ƙara cokali na man almond, man shanu na cashew, ko sauran man shanu na goro. Cokali ɗaya na man shanu na almond ya ƙunshi kusan 80% mai lafiyayyen kitse, yana mai da shi cikakken sinadari don cin abinci na ketogenic ( ² ). Man gyada za ta yi aiki a cikin tsunkule, amma a kula sosai lokacin zabar alamar, saboda yawancin ana ɗora su da molasses da man kayan lambu mai hydrogenated.

Zaƙi tare da mai zaki na ketogenic

Yawancin girke-girke masu santsi suna kiran zuma, yogurt na Girkanci, ko ruwan 'ya'yan itace, wanda ke sa smoothie ɗinku dandana kamar kayan zaki. Kuma yayin da kuna iya jin daɗin ɗanɗanon, ba za ku so ƙara yawan sukarin jini ba.

Madadin haka, yi amfani da abin zaki kamar ketogenic stevia. A cikin wannan girke-girke na almond man shanu, ana amfani da stevia, wanda ya zo cikin ruwa ko foda. Stevia ba ta da ƙarancin carbohydrates saboda tana ƙunshe da adadin kuzari kuma tana da sifili akan ma'aunin glycemic. An nuna Stevia don cin gajiyar sarrafa insulin da matakan sukari na jini bayan cin abinci. ³ ).

Sami adadin kari na yau da kullun

Abubuwan kari suna taimaka muku shiga cikin ketosis da sauri kuma suna ba da ingantaccen kashi na furotin da mai. Koyaya, yana da mahimmanci a yi amfani da kari na ketogenic, kamar:

Mai MCT: MCTs (matsakaicin sarkar triglycerides) wani nau'i ne na cikakken fatty acid. Ana fitar da man ne daga abinci gaba daya, kamar kwakwa da man dabino. Tunda jikinka yana ɗaukar su da sauri kuma yana daidaita su zuwa makamashi a cikin hanta, su ne mafi kyawun nau'i na kitsen mai ta fuskar samar da makamashi.
Collagen: Collagen shine manne da ke haɗa jikin ku tare, yana samar da nama mai haɗawa kamar tendons, kasusuwa, da guringuntsi. Kariyar collagen yana taimakawa inganta gashi, fata, da kusoshi. Hakanan yana ba da fa'idodi masu ban sha'awa na kiwon lafiya, kamar yaƙi da cutar Alzheimer, warkar da ciwon gut ɗin leaky, da rage ciwon haɗin gwiwa. ⁴ ) ( ⁵ ) ( ⁶ ).
Exogenous ketones: Exogenous ketones suna taimaka maka shiga cikin ketosis da sauri ko komawa zuwa ketosis bayan cin abinci mai wadatar carbohydrate. Za a ƙunshi ketones masu inganci masu inganci BHB (Beta-hydroxybutyrate)Ketone mafi yawa da inganci a cikin jiki, wanda ke yin kusan kashi 78% na jimlar ketones a cikin jini. ⁷ ).

A cikin wannan girke-girke na musamman, ana amfani da collagen don ƙarin mai, furotin, da fa'idodin kiwon lafiya. Collagen ya ƙunshi MCTs don rage sha na sunadaran. Wannan yana taimakawa tabbatar da cewa furotin da aka ƙara ba a canza shi zuwa glucose don kuzari ba, sabanin yawancin furotin foda da za ku samu a cikin kantin sayar da.

Amfanin kiwon lafiya na acai

Menene Acai?

Yanzu da ka san yadda ake yin keto shake, dubi wannan musamman acai almond man shanu smoothie girke-girke. Amma menene acai?

Acai Berry asalinsa ne a Amurka ta Tsakiya da Kudancin Amurka kuma ɗan itace ne mai zurfi mai shuɗi, wanda ya shahara sosai saboda amfanin rigakafin tsufa da asarar nauyi ( ⁸ ).

Acai yana cike da antioxidants waɗanda ke taimakawa yaƙi da kumburi da cuta. Yana da ƙarancin carbohydrates, yana da ɗanɗano mai ban mamaki, kuma ana samunsa a cikin kari. Gaskiya mai ban sha'awa. Abubuwan da ke cikin acid fatty acid na acai yayi kama da na man zaitun kuma yana da wadataccen sinadarin oleic acid monounsaturated.

Amfanin Lafiyar Acai

Acai berries suna da fa'idodi masu yawa na kiwon lafiya, gami da:

Yana inganta lafiyar zuciya

Acai ya ƙunshi antioxidants waɗanda ke lalata radicals kyauta waɗanda ke da alhakin yanayin cutarwa kamar cututtukan zuciya, high cholesterol, da bugun jini (shanyewar jiki). ⁹ ).

Yana taimaka maka ka rasa nauyi

Acai yana da yawan fiber, kodayake har yanzu yana da ƙarancin sukari idan aka kwatanta da sauran 'ya'yan itatuwa. Fiber yana taimakawa rage ci, glucose mai azumi da matakan insulin, da matakan cholesterol, wanda zai iya taimaka muku rage kiba. ¹⁰ ).

Yana inganta lafiyar fata

Abubuwan antioxidants a cikin acai suna kawar da kumburin fata da ja kuma suna taimaka muku warkarwa daga raunuka. ¹¹ ). Shi ya sa kuke ganin acai a matsayin sinadari na kayan kwalliya da kayan kwalliya.

Yadda ake yin man acai mai santsi

Don yin man almond ɗinku mai santsi, kawai ku haɗa duk abubuwan da ake buƙata a cikin babban blender. Don karin kitse, a yi amfani da man almond cokali biyu, a zuba man MCT, ko cokali daya na man kwakwa. A ƙarshe, zaƙi tare da ɗan ƙaramin stevia da vanilla kuma kuna shirya smoothie ɗin ku.