ʻO Whey protein kekahi o nā mea hoʻopihapiha hoʻokō maikaʻi loa i noiʻi ʻia ma ka mākeke. Me nā ʻano ʻakika amino koʻikoʻi a me nā pūhui kūkulu ʻiʻo ʻē aʻe, ʻo ka whey kahi mea āu e makemake ai e hoʻomaka i ka hoʻohui ʻana i kāu meaʻai smoothie.
He ketogenic kēia ʻano kokoleka ʻono whey protein pauda, me ka 15 kalama o ka whey protein i hoʻokaʻawale ʻia mai nā bipi hānai mauʻu, 19 kalama momona, a me 3 kalama wale o nā kalapona i kēlā me kēia lawelawe.
Me ka nui o ka protein a me ka momona, makemake ʻoe e haʻalele i kāu lulu hua no kēia ʻano kōpaʻa koko e kaulike ana i ka lulu protein whey.
Inā ʻoe e ʻimi nei i kahi meaʻai hoʻololi a i ʻole ma hope o ka hoʻomaʻamaʻa ʻana e kākoʻo ana i ka ulu ʻana o ka ʻiʻo a me ka hoʻihoʻi hou ʻana, nou kēia Chocolate Nut Whey Shake.
ʻO kēia whey protein lulu:
- Me ke kokoleka.
- Pākī.
- Kalima.
- Maalahi e like me ke kilika.
ʻO nā mea nui i loko o kēia smoothie maikaʻi:
- ʻO ka pauka protein whey me ke kokoleka.
- ʻO ka pata nut Macadamia a i ʻole ka pata ʻalemona.
- ʻAmona waiu ʻole.
Nā Pono Pono:
- Avocado.
- Paukū koko.
- Nā hua flax.
- Nā hua hemp.
ʻO 3 mau pono olakino o kēia lulu whey
# 1: Paipai i ka hoʻomalu kaumaha
Kaulana ʻo Whey protein no ke kōkua ʻana i ka poʻe e mālama i ka nui o ka ʻiʻo lean a lilo i ka momona kino makemake ʻole. A ʻo ia ka mea ma ka hapa nui i ka ʻike nui o ka amino acid o ka whey.
He protein piha ka Whey, ʻo ia hoʻi, aia i loko o nā waikawa amino koʻikoʻi a pau, i hoʻohui ʻia i nā lālā amino acids, a i ʻole BCAA, ka mea nui ke kuleana no ka ulu ʻana o ka ʻiʻo.
Hiki iā Whey ke kōkua iā ʻoe e ʻoi aku ka piha no ka lōʻihi, i ka hoʻohālikelike ʻia me nā ʻakika, hiki ke alakaʻi i ka pohō kaumaha ( 1 ). A hiki iā ia ke kōkua i ka hoʻomaikaʻi ʻana i ke ʻano o ke kino ma ke kōkua ʻana iā ʻoe e loaʻa a mālama paha i ka ʻiʻo i ka wā e nalowale ana ka momona ( 2 ).
ʻO ka pata Nut, inā ʻoe e hoʻohana i ka pata ʻalemona, ka pata macadamia, a i ʻole ka hui ʻana o nā huaʻai like ʻole, aia nā huaora, nā minerala, a me nā momona maikaʻi e hāʻawi ai i kahi kumu ikaika haʻahaʻa haʻahaʻa.
Avocados Hāʻawi pū lākou i nā momona kiʻekiʻe no ka ikehu, e kōkua i ka hoʻoulu ʻana i kāu hoʻomaʻamaʻa a i ʻole kahi lā lōʻihi ma ke keʻena.
Ua piha lākou i nā ʻakika momona monounsaturated (MUFA), hiki ke kōkua i ka pale ʻana i ka makemake, pale iā ʻoe mai ka ʻai nui ʻana a me ka ʻai ʻana, a hiki ke kōkua i ka hoʻokele kaumaha ( 3 ) ( 4 ).
ʻOiai ua hōʻike ʻia ka pauka koko e hoʻoikaika i ka pohō kaumaha, a ua hōʻike ʻia kahi haʻawina e pili ana ka ʻai kokoleka me ka BMI haʻahaʻa ( 5 ).
# 2: Kākoʻo i ke olakino naʻau
Hiki ke maikaʻi ka serum no kou puʻuwai.
Ua aʻo ʻia ʻo Serum no kona hopena i ke koko, triglycerides, insulin sensitivity, a me ka hoʻoponopono koko koko, me nā hopena maikaʻi ( 6 ) ( 7 ) ( 8 ) ( 9 ).
ʻO nā meaʻai momona i nā momona monounsaturated mai nā ʻalemona a me nā avocados hiki ke kōkua pū i ke olakino puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a me nā triglycerides a me ka hoʻonui ʻana i ka cholesterol maikaʻi ( 10 ) ( 11 ).
Ma muli o ka nui o nā antioxidants, flavonoids, a me nā meaʻai ikaika ʻē aʻe, hiki i ka koko ke hoʻomaikaʻi i ke kahe koko, hoʻoponopono i ka cholesterol, a me ke kō koko ( 12 ) ( 13 ) ( 14 ) ( 15 ) ( 16 ) ( 17 ) ( 18 ).
# 3: he mea hoʻoikaika i ka lolo
Hiki i nā meaʻai i loko o ka protein whey, ka pata nut, a me nā avocados ke hoʻomaikaʻi i ke olakino lolo.
Pono kou lolo i nā waikawa amino e hoʻoulu i ka hana o nā neurotransmitters, e hoʻonui ai i ka mana noʻonoʻo a me ka hana cognitive.
Ua hōʻike nā haʻawina i nā rodents i ka hoʻonui ʻana i kāu mau tryptophan me ka alpha-lactalbumin i loko o ka protein whey hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā pae serotonin a, ma muli o ka hopena, hoʻomaikaʻi i kāu hana cognitive ( 19 ) ( 20 ).
Nui ka koko i nā polyphenols, flavonoids a me nā antioxidants e kōkua i ka hana o ka lolo ( 21 ) ( 22 ) ( 23 ) ( 24 ) ( 25 ) ( 26 ).
Hoʻopiha pū ʻia nā avocados me nā meaʻai e hiki ke hoʻomaikaʻi i ke olakino lolo.
Kākoʻo kona ʻakika oleic i ka lolo a me ka hoʻomanaʻo ʻana, aʻo kāna monounsaturated fatty acids (MUFA), ʻike ʻia hoʻi ʻo ka momona momona, ua hōʻike ʻia e hōʻemi i nā hōʻailona o ke kaumaha a me ka hopohopo ( 27 ).
Koleka Whey Shake
Loaʻa ka hapa nui o nā ʻōlelo hoʻomaʻamaʻa haʻalulu i ka protein a i ʻole ka yogurt Greek maʻemaʻe. E poina ia mau mea a pau me kēia kalaka haʻahaʻa, haʻalulu momona kiʻekiʻe e hoʻohana ana i ka pauka protein kokoleka, ka pata nut, a i ʻole ka pata ʻalemona avocado, akā ʻono ʻo ia e like me ka haʻalulu pīkī pīnī.
He wikiwiki a maʻalahi kēia meaʻai a hoʻohana i nā meaʻai i loaʻa paha iā ʻoe i loko o kāu hale lole.
E ʻoluʻolu e hoʻohui i nā walnuts kiʻekiʻe, nā hua chia, nā hua flax, a i ʻole nā hua hemp i kāu lulu ʻaina kakahiaka no ka ʻoi aku ka nui o ka momona.
A i ʻole e hoʻololi i ka Chocolate Whey Protein Powder no ka Vanilla Whey Protein a me Vanilla Almond Milk no kahi ʻono māmā a ʻoi aku ka māmā.
Hiki iā ʻoe ke hoʻoluliluli i kāu ʻaina kakahiaka i ka pō ma mua, no ka ʻohi maʻalahi a hopu i ke kakahiaka.
ʻO kēlā me kēia ʻaoʻao, ʻaʻole hiki iā ʻoe ke noi i kahi meaʻai maʻalahi e kākoʻo i kāu meaʻai kaʻa haʻahaʻa.
Koleka Whey Shake
Me ka 20 grams o ka protein, ʻo kēia lulu whey ʻono kekahi o nā lulu protein maikaʻi loa a hiki ke hoʻohana ʻia e hoʻololi i nā meaʻai protein kiʻekiʻe a i ʻole ma ke ʻano he hana ma hope o ka hoʻomaʻamaʻa.
- Huina manawa: 5 minutos.
Nā meaʻai
- 1 puna o ka pauka protein whey kokoleka.
- 1 kīʻaha waiu ʻalemona unsweetened a i ʻole waiu ʻalemona vanilla.
- 1 punetune o ka ʻaila nut macadamia.
- ⅓ ʻoʻa avocado.
- 1 punetēpō o ka palaoa koko.
- 4 - 6 pahu hau.
- ʻO Stevia extract e ʻono (a i ʻole mea ʻono o kāu koho).
Nā kuhikuhi
- E hoʻohui i nā mea a pau i kahi blender kiʻekiʻe, e hui pū a hiki i ka hui maikaʻi.
- ʻO luna me kahi punetēpuni o ka ʻaila niu a me kahi pine o ke kinamona lepo inā makemake ʻia.
Nutrition
- Nui ʻāpana: 1 lulu.
- Kālā: 330.
- Nā momona: 19 g.
- ʻAi-kaloli: 12,5 g (5 g upena).
- Kapua: 7,5 g.
Hoʻopiliʻia nā Palabras: ʻO ka ʻai ʻana o ka ʻuala kokoleka.