ʻO ka ʻai liʻiliʻi ʻo Acai Almond Butter Smoothie

I kekahi manawa, hele nā ​​kānaka i kahi wā kaumaha i ka wā e hoʻololi ai i kahi ʻai ketogenic. Ke kanikau nei paha ʻoe i ka lilo ʻana o kāu mau meaʻai punahele ma hope o ka hoʻomaʻamaʻa: nā ʻuala, nā kīʻaha pasta, a me nā smoothies.

Mai hopohopo. Hiki iā ʻoe ke hauʻoli i ka inu ʻana i kāu smoothies aloha, ma ka hana ʻana i kekahi mau mea hoʻohui maʻalahi. Ma ka hoʻonui ʻana i ka momona, ka hoʻopau ʻana i nā kō i hoʻohui ʻia a me nā hua kiʻekiʻe o ke kō, a me ka hoʻohana wale ʻana i nā pauka protein keto-friendly, hiki iā ʻoe ke hauʻoli i ka lulu ʻoluʻolu a ʻono. Keia lulu o ʻalemona almond a ʻo ka haʻahaʻa carb acai kāu mea inu punahele ma hope o ka hoʻomaʻamaʻa ʻana i nā hopena pule.

Pehea e hana ai i kahi haʻahaʻa Keto Shake

ʻOiai ke nānā aku nei lākou i ke olakino ma waho, nui nā meaʻai i hoʻopiha ʻia me ke kō. Hoʻokomo ʻia nā mea ʻala a me nā wai ʻōmaʻomaʻo he nui nā lawelawe o nā huaʻai, kekahi fiber, a aneane ʻaʻohe protein a momona paha. Inā ʻike ʻoe i kahi meaʻai a i ʻole nā ​​huahana i hoʻopaʻa ʻia i hoʻolaha ʻia e like me ka lulu protein, ʻo ia ka mea maʻamau o ka pauka protein vanilla haʻahaʻa, haʻahaʻa i ka momona a piha i nā mea ʻino.

Pehea ʻoe e leʻaleʻa ai i kahi lulu ʻono, ʻono, ʻoluʻolu naʻe, keto-friendly lulu? E hahai i kēia mau ʻōlelo aʻoaʻo.

E koho maikaʻi i ka hua a i ʻole e hoʻopau loa

Hoʻohana nui nā lulu banana, 'ōpuʻu o nā lima paʻa i ka ʻono a hoʻohui i kahi papa o ka mānoanoa. Eia nō naʻe, loaʻa i ka maiʻa ʻō aʻe hoʻokahi he 27 kalama o nā kalapona a ʻoi aku ma mua o 14 grams o ke kō ( ¹ ). No kekahi poʻe, ʻo ia paha kā lākou hāʻawi haʻahaʻa piha i ka lā.

Ma mua o ke koho ʻana i kahi hua i kiʻekiʻe i ke kō, e hoʻopili me ka a hua ketogenic e like me ka blueberries a i ʻole raspberry. Ma kēia meaʻai, e hoʻohana ana ʻoe i ka acai a i kēia manawa e ʻike ʻoe i ke kumu. ʻOi aku ka maikaʻi, e hoʻohui i kahi punetune o ka avocado, kekahi o nā hua liʻiliʻi hiki iā ʻoe ke ʻai nui i ka ʻai keto.

Inā ʻoe e hoʻouka ana i kāu smoothies me ka hua ma muli o ka nui o ka fiber, ʻaʻole ka ʻono i hoʻohui ʻia, e noʻonoʻo e hoʻohui i nā kumulāʻau chia, nā hua hemp, a i ʻole nā ​​​​anoano flax. Ma kēia ala, e loaʻa iā ʻoe ka fiber keu me ka momona maikaʻi o ka momona, ma kahi o nā carbohydrates.

E hoʻonui i ka momona

Ma mua o ka hoʻohui ʻana i ka lulu me nā pahu hau a i ʻole ka wai, e hoʻohui i ka waiu niu a i ʻole waiu ʻalemona no ka nui o nā momona olakino. E hoʻomanaʻo i ka koho ʻana i kahi hōʻailona ʻaʻole hoʻohana i nā mea hoʻohui ʻino, e ʻōlelo ana "ka momona haʻahaʻa," a i ʻole ke kō. Akā, e hoʻohana i ka waiu niu holoʻokoʻa, waiu ʻalemona unsweetened a i ʻole, inā hiki iā ʻoe ke loaʻa i ka waiu, ʻo ka yogurt maʻemaʻe ʻole.

Hiki iā ʻoe ke hoʻohui i hoʻokahi punetune o ka pata ʻalemona, ka pata cashew, a i ʻole ka pata nut ʻē aʻe. Hoʻokahi punetune o ka pata ʻalemona i loaʻa ma kahi o 80% momona maikaʻi, e lilo ia i mea hoʻohui kūpono no ka ʻai ketogenic ( ² ). E hana ʻia ka pīkī pīkī, akā e makaʻala loa i ke koho ʻana i ka brand, no ka mea, ua hoʻopiha ʻia ka nui me nā molasses a me nā aila mea kanu hydrogenated.

E ʻono me ka mea ʻono ketogenic

Nui nā ʻano ʻono smoothie i ka meli, Greek yogurt, a i ʻole nā ​​wai huaʻai, kahi e ʻono ai kāu smoothie e like me ka mea ʻono. A ʻoiai e leʻaleʻa paha ʻoe i ka ʻono, ʻaʻole ʻoe makemake i ke kō i hoʻohui ʻia.

Akā, e hoʻohana i kahi mea ʻono ketogenic like stevia. I loko o kēia ʻano meaʻai smoothie pata almond, hoʻohana ʻia ka stevia, i hele mai i loko o ka wai a i ʻole ka pauka. He haʻahaʻa ʻo Stevia i loko o ka carbohydrates no ka mea ʻaʻole i loaʻa nā calorie a helu ʻole ma ka glycemic index. Ua hōʻike ʻia ʻo Stevia e pōmaikaʻi i ka mālama ʻana i ka insulin a me ke kō koko koko ma hope o ka ʻai ʻana ( ³ ).

E kiʻi i kāu mea hoʻohui i kēlā me kēia lā

Kōkua nā mea hoʻohui iā ʻoe e komo wikiwiki i ka ketosis a hāʻawi i kahi maʻi olakino o ka protein a me ka momona. Eia nō naʻe, he mea nui e hoʻohana i nā mea hoʻohui ketogenic, e like me:

• ʻaila MCT: ʻO MCTs (medium chain triglycerides) kahi ʻano o nā ʻakika momona momona. Lawe ʻia ka ʻaila mai nā meaʻai holoʻokoʻa, e like me ka niu a me ka ʻaila pāma. Ma muli o ka hoʻopili koke ʻana o kou kino iā lākou i ka ikehu i loko o ke akepaʻa, ʻo ia ke ʻano ʻoi loa o ka momona momona ma ke ʻano o ka hana ikehu.
• Collagen: ʻO Collagen ka pulupulu e paʻa ai kou kino, e hana ana i nā ʻiʻo pili e like me nā tendons, iwi, a me ka cartilage. Kōkua ʻo Collagen i ka hoʻomaikaʻi ʻana i ka lauoho, ka ʻili, a me nā kui. Hāʻawi pū ia i nā pono olakino maikaʻi loa, e like me ka hakakā ʻana iā Alzheimer, ka mālama ʻana i ka maʻi leaky gut, a me ka hoʻemi ʻana i ka ʻeha hui ( ⁴ ) ( ⁵ ) ( ⁶ ).
• Nā ketone exogenous: Kōkua nā ketone exogenous iā ʻoe e komo wikiwiki i ka ketosis a i ʻole e hoʻi hou i ke ketosis ma hope o ka ʻai ʻana i ka momona. E haku ʻia nā ketone exogenous kiʻekiʻe BHB (Beta-hydroxybutyrate)ʻO ka ketone nui loa a maikaʻi loa i loko o ke kino, ʻo ia ka 78% o ka nui o nā ketones i loko o ke koko ( ⁷ ).

Ma kēia ʻano meaʻai, hoʻohana ʻia ka collagen no ka momona hou, protein, a me nā pono olakino. Loaʻa i ka Collagen nā MCT e hoʻolōʻihi i ka lawe ʻana o nā protein. Kōkua kēia i ka hoʻololi ʻole ʻana o ka protein i hoʻohui ʻia i ka glucose no ka ikehu, ʻaʻole like me ka hapa nui o nā pauka protein āu e ʻike ai ma ka hale kūʻai.

Nā pono olakino o ka acai

He aha ka Acai?

I kēia manawa ua ʻike ʻoe i ka hana ʻana i kahi lulu keto, e nānā pono i kēia ʻano meaʻai acai almond butter smoothie. Aka, he aha ka acai?

ʻO ka acai berry no ʻAmelika Hui Pū ʻIa a me ʻAmelika Hema a he hua ʻulaʻula hohonu, a ua lilo i mea kaulana loa no kāna mau pōmaikaʻi kūʻē i ka wā kahiko a me ke kaumaha ( ⁸ ).

Hoʻopiha ʻia ʻo Acai me nā antioxidants e kōkua i ke kaua ʻana i ka mumū a me ka maʻi. He haʻahaʻa loa ia i loko o nā kalapona, ʻono kupaianaha, a loaʻa ma ke ʻano hoʻohui. ʻOiaʻiʻo hoihoi. Ua like ka ʻakika momona o ka acai me ka ʻaila ʻoliva a ua waiwai i ka ʻakika oleic monounsaturated.

Nā Pono Ola Acai

ʻO nā hua Acai he nui nā pono olakino, e like me:

Paipai i ke olakino puʻuwai

Loaʻa i ka Acai nā antioxidants e hoʻopau i nā radical manuahi e pili ana i nā kūlana pōʻino e like me ka maʻi puʻuwai, cholesterol kiʻekiʻe, a me nā hahau ( ⁹ ).

Kōkua ia iā ʻoe e lilo i ka paona

He kiʻekiʻe ʻo Acai i ka fiber, ʻoiai he haʻahaʻa ia i ke kō i hoʻohālikelike ʻia me nā huaʻai ʻē aʻe. Kōkua ka fiber i ka hoʻemi ʻana i ka ʻai, ka hoʻokē ʻai glucose a me nā pae insulin, a me nā pae cholesterol, hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha ( ¹⁰ ).

Hoʻopau i nā olakino ʻili

ʻO nā antioxidants i loko o ka acai e hoʻomaha i ka ʻili a me ka ʻulaʻula a kōkua iā ʻoe e hoʻōla mai nā ʻeha ( ¹¹ ). ʻO ia ke kumu e ʻike ai ʻoe i ka acai ma ke ʻano he mea hoʻohui i nā mea hoʻonaninani a nani.

Pehea e hana ai i kāu smoothie pata acai

No ka hana ʻana i kāu smoothie pata ʻalemona, hoʻohui wale i nā mea ʻai a pau i loko o kahi blender kiʻekiʻe. No ka momona momona, e hoʻohana i ʻelua punetune o ka pata ʻalemona, e hoʻohui i ka ʻaila MCT, a i ʻole hoʻokahi punetune o ka aila niu. ʻO ka hope, e ʻono me kahi liʻiliʻi stevia a me vanilla a mākaukau ʻoe i kāu smoothie.

ʻO ka Smoothie ʻo Acai Almond Butter Smoothie

Ke hele nei ʻoe i kahi manawa kaumaha a no ke aha ʻoe i haʻalele ai i kekahi mau meaʻai e hahai i ka ʻai keto? Mai haʻalele ʻoe i kāu smoothie acai me kēia smoothie pāpaʻu ʻalemona haʻahaʻa no ka hoʻomaʻamaʻa ʻana.

• Ka Hoʻomoe: 5 minutos.
• Ka manawa kuke: 1 kekona.
• Huina manawa: 6 minutos.
• Nā Hana Hana: 1.
• Kāleka: Mea inu.
• Lumi kuke: ʻAmelika.

Nā meaʻai

• 1 100g pūʻolo o ka acai puree ʻole.
• 3/4 kīʻaha waiu ʻalemona unsweetened.
• 1/4 o ka avocado.
• 3 punetune o ka collagen a i ʻole ka pauka protein.
• 1 punetune o ka aila niu a i ʻole ka pauka ʻaila MCT.
• 1 punetune o ka pata ʻalemona.
• 1/2 teaspoon o ka vanilla extract.
• 2 kulu o ka wai Stevia a i ʻole erythritol (koho).

Nā kuhikuhi

1. Inā ʻoe e hoʻohana ana i nā ʻeke acai puree he 100 gram, e hoʻoheheʻe i ka wai mehana i loko o ka ʻeke no kekahi mau kekona a hiki iā ʻoe ke wāwahi i ka puree i mau ʻāpana liʻiliʻi. E wehe i ka pūʻolo a hoʻokomo i nā mea i loko o ka blender.
2. E kau i nā mea i koe i loko o ka blender a hoʻohui a maʻalahi. E hoʻonui i ka wai a i ʻole nā ​​pahu hau e like me ka mea e pono ai.
3. E hoʻoinu i ka pata ʻalemona ma ka ʻaoʻao o ke aniani i mea e maʻalili ai.
4. E hele a paʻi iā ʻoe iho ma ke kua no kahi hoʻomaʻamaʻa kupaianaha a ma hope o ka haʻalulu haʻalulu!

Nutrition

• Nui ʻāpana: 1170 g / 6 oz.
• Kālā: 345.
• Momona: 20 g.
• ʻAi-kaloli: 8 g.
• Kapua: 2 g.
• Pūnaewele: 15 g.

Hoʻopiliʻia nā Palabras: ʻalemona ʻalemona a me ka smoothie acai.