Manaʻo ka poʻe he nui ʻo ka hahai ʻana i ka ʻai ketogenic ʻo ia ka piha o kou lā i ka ʻiʻo, ka paʻakai, a me ka pata. Akā ʻaʻole hiki ke ʻoi aku kēia mai ka ʻoiaʻiʻo
ʻOiai ʻoe e hoʻemi haʻahaʻa i kāu mau kalapona holoʻokoʻa, hiki iā ʻoe ke hana i kahi ton o nā ʻano like ʻole i kāu meaʻai.
ʻO ka ʻoiaʻiʻo, ʻo kekahi o nā ala maikaʻi loa e hoʻonui ai i ka meaʻai me ka ʻole o ka hana nui ʻana, ʻo ka hana ʻana i kahi haʻalulu haʻahaʻa. ʻO ka hapa nui o nā lulu ma lalo o ʻelima mau minuke e hana ai, a hiki iā lākou ke mālama iā ʻoe no nā hola.
Eia naʻe, he mea koʻikoʻi ke koho ʻana i nā meaʻai kūpono inā makemake ʻoe i kāu lulu e mālama iā ʻoe i ke ketosis a hāʻawi iā ʻoe i nā ʻano meaʻai like ʻole.
ʻO ke ʻano kēia, pono ʻoe e hoʻopau i nā hua kiʻekiʻe o ke kō i loaʻa i ka hapa nui o ka smoothies e like me ka maiʻa, mango, a me ka pineapple. Pono ʻoe e pale i nā pauka protein haʻahaʻa e hoʻohui i nā mea momona kiʻekiʻe.
Ke ʻohi ʻoe i kēlā mau daimonio luku keto ʻelua, ʻaʻole pau ka hiki ke hoʻoluliluli keto.
ʻO ke kumu hoʻoheheʻe ʻo Keto Green Shake
ʻAʻole pili ka mea āu e hoʻokomo ai i kāu blender. Pono e ʻono maikaʻi ke ʻano hoʻomaʻamaʻa keto shake maikaʻi, loaʻa ke kūlike kūpono, a ʻoiaʻiʻo hoʻi he ʻano meaʻai maikaʻi loa.
Pehea e hoʻokō ai i kēia hana? ʻAe, ke koho ʻana i hoʻokahi a i ʻole ʻelua mau koho mai kēia mau ʻano:
- Pūkohu
- ʻO Bayas
- ʻO nā lau ʻōmaʻomaʻo ʻeleʻele
- Waiū lau
- Nā momona keu
- Nā mea ʻē aʻe
Nui nā ʻano like ʻole e hoʻohui a hoʻohālikelike i ʻole ʻoe e hopohopo no ka luhi ʻana i kāu lulu keto.
Eia kekahi o nā koho olakino maikaʻi loa no kēlā me kēia ʻāpana, no laila e leʻaleʻa me lākou:
E koho i kāu protein: 1 scoop a lawelawe paha
ʻO kahi mea e hoʻokaʻawale ai i ka lulu keto mai kahi lulu maʻamau ʻo ia ka macronutrient profile
Hoʻopiha ʻia ka hapa nui o nā meaʻai smoothie me nā kalapona, akā ʻoi aku ka nui o ka momona a me ka protein i kahi lulu keto, a he liʻiliʻi ka helu kaʻa.
Makemake ʻoe i kou lulu ʻana e like me ka ʻai piha, no laila, pono ka loaʻa ʻana o ka protein e hoʻopiha iā ʻoe no nā hola.
Hāʻawi ka protein i kekahi mau hana i loko o kou kino. ʻO ke ʻano, ka hana a me ka hoʻoponopono ʻana o nā ʻāpana a me nā ʻiʻo āpau o kou kino e hilinaʻi ʻia i nā protein. A ʻo nā amino acids i loko o nā protein e lilo i mau ʻelele a me nā enzymes no nā ʻōnaehana āpau o kou kino. * ]
Pono pū ka protein no ka hoʻoulu ʻana i nā hormones māʻona, e hōʻike iā ʻoe ua piha ʻoe a ʻaʻole pono ʻoe i nā meaʻai hou aʻe [ * ]. Inā makemake ʻoe i kou lulu e waiho piha a māʻona no nā hola, pono ka protein kūpono.
ʻO ke ʻano o ka protein āu e koho ai ma muli o kāu mau pahuhopu. Eia kekahi o nā koho maikaʻi loa a me nā pono o kēlā me kēia:
ʻO ka pauka protein whey
He koho maikaʻi loa ʻo Serum inā makemake ʻoe e loaʻa ka ʻiʻo a / a i ʻole e lilo i ke kaumaha.
Hana ʻia ka protein i nā ʻāpana liʻiliʻi i kapa ʻia he amino acids. He kumu waiwai ʻo Whey o nā ʻakika amino pono a pau, me nā ʻakika amino branched-chain, he mea nui ia no ka ulu ʻana a me ka mālama ʻana. * ]
Ua hoʻopili pū ʻia ʻo Whey protein i ka hōʻemi ʻana i ka momona o ke kino, ʻoi aku ka nui o ka ʻōpū, e lilo ia i mea koho maikaʻi loa no ka pohō kaumaha [ * ]
Hiki iā ʻoe ke loaʻa ka protein whey i nā ʻano ʻono like ʻole a me nā pae maikaʻi. E ʻimi i ka pauka whey protein kaʻawale no ka maikaʻi maikaʻi loa, ʻoi aku ka maikaʻi o ka pauka whey protein
Kolagen pauda
He koho maikaʻi ʻo Collagen protein inā ʻoe e kālele ana i ke olakino hui a i ʻole ke olakino ʻili. ʻO Collagen ka protein kumu nui i loko o ka ʻiʻo pili a kōkua i ka hana elasticity i ka ʻili.
ʻO ka hoʻohui ʻana i ka protein collagen i kāu lulu hiki ke hoʻomaikaʻi i ka elasticity o kou ʻili, e hōʻemi ana i ke ʻano o nā wrinkles. Hiki iā ia ke kōkua i ka hoʻomaha ʻana i ka ʻeha hui a hiki ke lawelawe ma ke ʻano he lāʻau lapaʻau osteoarthritis [ * ] [ * ]
ʻO Collagen, akā naʻe, ʻaʻohe piha o nā amino acids e like me ka protein whey. No laila, e hōʻoia e loaʻa iā ʻoe ka serum a me ka collagen i kēlā me kēia lā.
Vegan protein pauka
Inā ʻoe e hahai i ka meaʻai meaʻai mea kanu, a laila he pāpālua ko ka māhele protein iā ʻoe. He mea paʻakikī paha ka loaʻa ʻana o nā kumu protein maikaʻi inā ʻaʻole ʻoe e ʻai i nā huahana holoholona, akā ʻaʻole hiki ʻole.
ʻO ka ʻoiaʻiʻo, ʻo ka loaʻa ʻana o ka hoʻonui ʻana i ka protein me ka lulu ʻana kekahi o nā ala maʻalahi no nā vegans a me nā mea ʻai meaʻai e hōʻoia i ka hoʻokō ʻana i kā lākou pono protein.
ʻO ka hana maʻaneʻi ʻo ka hōʻoia ʻana e loaʻa iā ʻoe kahi profile amino acid piha, me ka ʻole o ka nui o nā kalapona ʻē aʻe. ʻO kekahi mau hiʻohiʻona o nā polokina i hoʻokumu ʻia i nā mea kanu ʻo ia ka protein pea, protein hemp, a me ka protein hua paukena.
He mea koʻikoʻi nō hoʻi e hoʻomaopopo ʻoiai he mea nui nā mea kanu i ka meaʻai ketogenic, ʻaʻole hiki ke hoʻomau ʻia kahi meaʻai ketogenic 100% mea kanu.
Hoʻohui i kekahi mau hua: Ma kahi o ½ kīʻaha
ʻAʻole ʻo smoothie kahi smoothie me ka ʻole o nā hua liʻiliʻi. ʻAe, ʻo ia ke ʻano o ka lulu keto.
Ma kahi o ka hoʻokomo ʻana i nā huaʻai kiʻekiʻe e like me ka maiʻa, ka mango, a me nā hua ʻala ʻē aʻe, e hoʻohui i kahi lima liʻiliʻi o nā hua. ʻO nā huaʻai e like me nā strawberries, nā ʻeleʻele, a me nā raspberry e hāʻawi i ka nui o nā antioxidants a me nā meaʻai ʻē aʻe, ʻoiai e noho haʻahaʻa ana i nā kalapona hou.
Hoʻohana nā hua i kāu smoothie i kekahi mau kumu:
- Hoʻohui lākou i kahi ʻono ʻono
- Hoʻonui iki lākou i ka leo no ka ʻoi aku ka maikaʻi
- Hoʻonui lākou i ka maikaʻi o nā meaʻai me nā antioxidants, nā huaora a me nā minela
ʻO Berries kekahi o nā kumu waiwai nui o nā antioxidants i ka honua mea kanu. He haʻahaʻa lākou i nā calorie, kiʻekiʻe i ka fiber, a hoʻopiha ʻia me nā phytonutrients pono e like me anthocyanins, ellagitannins, a me zeaxanthin. Hiki i kēia mau mea a pau ke hōʻemi i ka mumū a me ke kaumaha oxidative [ * ] [ * ] [ * ]
Hoʻohui nā hua maloʻo i kahi ʻano paʻa a ʻoi aku ka noʻonoʻo i ka wā ʻaʻole o nā hua i ke kau. Nui nā hua hou i ka puna a me ke kauwela ke haʻalele wale lākou i ka mea kanu.
Inā loaʻa iā ʻoe nā hua hou, akā manaʻo ʻoe e like me ka smoothie anu, e hoʻohui wale i kekahi mau pahu hau a hauʻoli i ke anuanu.
Eia kāu mau koho maikaʻi loa no nā hua kalapona haʻahaʻa:
Hoʻohui i kāu mau lau ʻōmaʻomaʻo ʻeleʻele: Ma kahi o 2 kīʻaha
ʻO ka hoʻohui ʻana i nā lau lau ʻeleʻele i kāu smoothie he ala maikaʻi loa ia e hoʻokomo i kēia mau meaʻai ikaika i kāu ʻai. He ʻoiaʻiʻo ʻaʻole lākou ka mea hoihoi loa ma ka papa kuhikuhi, ʻaʻole hoʻi lākou e hoʻohui i ka ʻono maikaʻi loa, akā pono ko lākou ʻano meaʻai.
ʻO nā lau lau ʻōmaʻomaʻo kahi kumu maikaʻi o ka fiber, antioxidants, vitamina, a me nā minela. ʻO kekahi o nā koho maikaʻi loa no kāu mau mea kanu i kēlā me kēia lā:
ʻO Kale
ʻAʻole kēia e kāhāhā iā mākou. Ua lilo ʻo Kale i hōʻailona o nā mea kanu olakino me kona mau lau ʻōmaʻomaʻo ʻeleʻele i piha i ka fiber a me nā meaʻai. Nui ka waiwai o Kale i ka huaora K. Hoʻokahi kīʻaha e hāʻawi i 81 mcg, kahi kokoke e hoʻokō i kāu mau pono āpau i kēlā me kēia lā [ * ]
Kīwaha
He koho kaulana loa ka Spinach no nā mea aloha smoothie. Nui lākou i ka waikawa folic, ka huaʻa A a me ka huaʻa K a loaʻa i nā nitrates, hiki ke hoʻopōmaikaʻi i kou ola puʻuwai [ * ] [ * ]
Inā ʻaʻole ʻoe makemake i ka kale stringy a me nā collards, ʻo ka spinach kahi koho ʻōmaʻomaʻo lau nui.
ʻO Coles
ʻO nā ʻōmaʻomaʻo Collard kahi kumu maikaʻi o ka calcium, me 268 mg i kēlā me kēia kīʻaha. ʻO ia ma kahi o 25% o kāu pono calcium i kēlā me kēia lā. ʻO ka mea maikaʻi loa, hiki iā ʻoe ke hoʻohui maʻalahi i ke kīʻaha o nā ʻōpuʻu ʻokiʻoki i kāu smoothie me ka ʻike ʻole [ * ]
ʻO Microgreens
ʻO Microgreens nā mea kanu lau ʻōmaʻomaʻo oʻo, ʻohi ʻia ma hope o ka ulu ʻana o nā lau mua. Hiki iā ʻoe ke loaʻa nā microgreens like ʻole i nā hale kūʻai me ka spinach, kale, a me ka arugula a me nā mea ʻē aʻe i hui pū ʻia.
Hiki iā ʻoe ke ulu maʻalahi i kāu microgreens ma ka home
He liʻiliʻi paha kona mau lau, akā he nui nā meaʻai. Hiki iā ʻoe ke loaʻa nā huaora, nā minerala, nā antioxidants, a me nā phytonutrients ma nā ʻano like ʻole i kāu hui microgreens [ * ]
Dandelion
Inā ʻo kekahi o kāu mau pahuhopu e kākoʻo i ka hoʻomaʻemaʻe ʻana i ka ate, ʻo ka lau dandelion ka mea kanu no ʻoe.
Me kāu mau huaora a me nā minela, ʻo ka dandelion kahi kumu maikaʻi o nā antioxidants. ʻOiai makemake ʻoe i nā ʻano antioxidants i kāu meaʻai, ʻo nā antioxidants i ka dandelion he pili i kou ate.
I loko o kahi noiʻi, ʻike nā ʻiole me ka pōʻino o ka ate i ka hopena hepatoprotective (pale pale) i ka wā i hāʻawi ʻia i nā unuhi o ka dandelion [ * ]
Swiss chard
Inā makemake ʻoe e hāʻawi i kāu smoothie i mea hoʻoikaika fiber maoli, e hoʻohui i kahi chard a hui pū. Ma kahi kokoke i ka hapalua o ka maʻiʻo carbohydrate i loko o ka chard mai ka fiber, e lilo ia i mea hoʻonui nui i ka fiber [ * ]
Hoʻohui i ka waiū a i ʻole ka waiū waiu ʻole: ½ kīʻaha
Hiki iā ʻoe ke koho e hoʻohui i ka wai i kāu lulu inā ʻaʻohe waiu ma ka lima, akā no ka lulu ʻoi aku ka momona, ʻo ka waiū ke ala e hele ai.
Inā he mea kūʻai waiu ʻoe, e koho pono i ka waiū momona piha. ʻOi aku ka maikaʻi o ka waiū hānai mauʻu
Inā ʻaʻole ʻoe he mea kūʻai waiu, nui nā koho no ʻoe. Hemp, cashew, ʻalemona, macadamia, niu, a me ka waiu flax he koho maikaʻi loa ia
Hoʻokahi memo: Inā koho ʻoe i ka waiū waiu ʻole, e nānā pono i nā mea ʻai e hōʻoia ʻaʻole lākou e hoʻohui i ke kō a ʻaʻole i kiʻekiʻe loa i nā kaʻa.
Hoʻohui i kahi mea hoʻoulu momona: 1 lawelawe a i ʻole 1 punetune
ʻAʻole kēia he lulu keto me ka ʻole o ka momona liʻiliʻi
ʻO ka mālama ʻana i kēlā ʻano macronutrient i ʻoi aku ke kaumaha o ka momona a me ka protein, a ʻoi aku ka māmā i nā carbohydrates, ʻo ia ka mea hiki iā ʻoe ke hoʻohui i kekahi mau mea momona momona momona.
Eia kekahi mau koho momona momona e koho ai:
ʻO ka ʻaila MCT a i ʻole ka pauka ʻaila
ʻO MCTs, a i ʻole Medium Chain Triglycerides, he ala maikaʻi loa ia e hoʻohui koke i ka wahie i kāu lulu. ʻAʻole like me nā ʻakika momona kaulahao lōʻihi e hele i loko o ka lymph, hāʻawi pololei ʻia nā MCT i ke ake e hoʻohana ʻia no ka wahie.
ʻO kēia ka mea e hoʻokō pono ai i nā MCT inā ʻoe e inu i kou lulu ma mua o ka hoʻomaʻamaʻa [ * ]
Hele mai nā MCT ma nā ʻano wai a me ka pauka. Akā ʻo nā mea ʻelua he mea maikaʻi loa no ka smoothies. Inā ʻaʻole ʻoe maʻa i nā MCT, e hoʻomaka me ka ¼ a i ʻole ½ o ka lawelawe ʻana a hoʻonui i ke ʻano no ʻelua pule.
ʻAiʻa hua
Inā makemake ʻoe i kāu smoothie e ʻono ʻoi aku ka waiwai, e hoʻohui i kahi pata nut. Hiki iā ʻoe ke koho i nā ʻalemona, cashews, hazelnuts a i ʻole hui pū ʻia pata keto e hoʻomaikaʻi i ka momona a me ka protein o kāu lulu
ʻAila niu
Hoʻopiha ʻia ka ʻaila niu i nā pono olakino. Inā makemake ʻoe e mālama i ka ʻono ʻole, ʻo ka ʻaila niu kahi koho maikaʻi loa e hoʻonui ai i ka momona.
ʻAʻole wale i loko o ka ʻaila MCT, akā loaʻa pū kekahi ʻakika momona ʻaʻole i loaʻa i nā hui MCT i kapa ʻia ʻo lauric acid.
Loaʻa i ka lauric acid nā waiwai e hoʻoikaika i ka immune, no laila inā manaʻo ʻoe e maʻi ana ʻoe, e hoʻohui i kahi punetune o ka aila niu i kāu smoothie [ * ]
Avocado
Inā makemake ʻoe i ka smoothies creamier, makemake ʻoe i ke ʻano avocado. Hiki iā ia ke mānoanoa i nā mea no laila pono ʻoe i ka ¼-½ o ka avocado nui a i ʻole.
He kiʻekiʻe maoli ka ʻavokado i nā momona monounsaturated, hiki ke kōkua i ke kaulike ʻana i ka cholesterol a hōʻemi i ka pilikia o ka maʻi puʻuwai [ * ]
ʻO nā mea hoʻohui keto-friendly
I kēia manawa ua uhi ʻia ʻoe i nā kumu kumu, eia kekahi mau mea ʻē aʻe hiki iā ʻoe ke hoʻohui e hoʻololi i ka ʻono, ke ʻano, a me ka meaʻai o kāu lulu.
ʻO Stevia
Inā makemake ʻoe i nā smoothies momona, ʻaʻole lawa paha nā hua. ʻO Stevia kahi koho koʻikoʻi maikaʻi ʻole e hoʻonui i kou kō koko
ʻIli lemi
Pololei, ʻili a pau. Loaʻa ka nui o nā meaʻai i loko o ka lemona i kāna ʻili. He ala maikaʻi loa ka lulu ʻana e loaʻa ai nā meaʻai mai ka ʻili me ka nau ʻole.
ʻO Limonene, he phytochemical i loaʻa i loko o ka ʻili o nā lemona, hiki ke kōkua i ka hoʻomalu ʻana i ke koko, ka mumū, ke olakino ate, a me ka momona. * ] [ * ] [ * ] [ * ]
E koho i nā lemona organik a i ʻole i ka homegrown i mea e pale aku ai i nā koena ʻōpala
Turmeric
Me he mea lā aia ka turmeric ma nā wahi a pau i kēia mau lā. Ua hoʻohana ʻia kēia lāʻau kahiko no nā kaukani makahiki i ka moʻomeheu India ma ke ʻano he lāʻau hoʻōla. A ua kākoʻo ʻia kāna mau pōmaikaʻi e ka ʻepekema
ʻO kekahi o nā pono maikaʻi loa i ʻike ʻia o ka turmeric ʻo kāna mau mea anti-inflammatory. Hiki paha i ka turmeric ke ʻoi aku ka maikaʻi e like me nā lāʻau lapaʻau i ka mālama ʻana i ka mumū
ʻO ka hoʻohui ʻana i kahi teaspoon o ka turmeric i kāu smoothie he ala maikaʻi loa ia e hoʻokomo i kēia meaʻai nui i kāu ʻai. * ]
Nā halo lāʻau lapaʻau
ʻO nā halo lāʻau ma hope o ka turmeric i nā ʻano meaʻai hoʻonui i ke olakino. Ua puni kēia mau makahiki no nā kaukani mau makahiki, akā ʻo ka meaʻai maʻamau ke ʻoki wale nei i ka ʻili o ka mea hiki iā lākou ke hana no kou olakino.
Nui nā ʻano lāʻau lapaʻau e like me chaga, reishi, cordyceps, a me ka mane liona i hele mai i ka pauka, e hoʻohui maikaʻi iā lākou i kāu smoothie.
Chia nā hua
He koho maikaʻi loa ka hua Chia inā makemake ʻoe e hoʻohui i kahi fiber meaʻai liʻiliʻi i kāu smoothie me ka ʻole o ka momona o ka avocado. Eia naʻe, hoʻokahi kaʻa. Inā lōʻihi ʻoe e haʻalele iā lākou, e komo lākou i ka wai i kāu smoothie a hiki iā ʻoe ke hoʻopau me kahi hāʻule paʻa hoʻokahi i kāu aniani.
Nā mea kanu hou
Inā makemake ʻoe i ka ʻono mint, hoʻohui i nā lau mint i kāu smoothie hiki ke hāʻawi iā ʻoe i kēlā ʻono hou āu e ʻimi nei. E hoʻohui i kāu mau lau mint me kahi protein whey kokoleka a loaʻa iā ʻoe kahi mea like me kahi kuki mint maikaʻi.
Hiki i kekahi mau lālā o ka basil, rosemary, a i ʻole lemon balm ke hoʻonui i ka ʻono a me ka polyphenol content o kēlā me kēia smoothie.
Keto Green Shake Hōʻuluʻulu Manaʻo
Eia kahi hōʻuluʻulu wikiwiki o kāu ʻano smoothie ʻōmaʻomaʻo kalapona haʻahaʻa. E koho i hoʻokahi a ʻelua paha koho mai kēlā me kēia ʻano a hauʻoli!
Pūkohu
- Whey protein
- Collagen
- Vegan protein
ʻO Bayas
- ʻO Blueberries
- ʻO Raspberries
- ʻAiʻa hua
- ʻO ka mauʻu
Nā lau lau ʻōmaʻomaʻo
- ʻO Kale
- Kīwaha
- ʻO Coles
- ʻO Microgreens
- Nā niho liona
- Chard
Milk
- ʻO ka waiū holoʻokoʻa mai nā holoholona hānai mauʻu
- Waiū ʻalemona
- waiu cashew
- waiu makadamia nut
- Waiu niu
- Waiū Hemp
- Waiu flax
Nā momona keu
- ʻaila MCT
- ʻO ka ʻuala makadamia
- ʻAila niu
- Avocado
Nā hua'ōlelo
- ʻO Stevia
- ʻIli lemi
- Turmeric
- Nā halo lāʻau lapaʻau
- Chia nā hua
- Lau lau
Keto green smoothie laʻana
- 1 scoop ka pauka protein whey ʻono vanilla
- ½ kīʻaha blueberries
- 2 kīʻaha kale, ʻokiʻoki
- ½ kīʻaha waiu hemp ʻole
- 1 punetune ka ʻaila pauka MCT
- 1 kekeke turmeric
E hoʻokō
Inā manaʻo ʻoe e hele ana i kahi meaʻai ketogenic, pono ʻoe e hoʻokuʻu i ka leʻaleʻa a pau o ka smoothies, mai hopohopo.
He ala maikaʻi loa ka Smoothies e pani ai i ka ʻaina kakahiaka a i ʻole ka ʻaina awakea a loaʻa i nā ʻano meaʻai like ʻole i kāu meaʻai.
Ma ke ʻano he meaʻai ketogenic, ʻo kāu pahuhopu nui e mālama i ka haʻahaʻa haʻahaʻa a kaulike i kou lulu me ka protein a me ka momona.
Nui nā mea e pāʻani ai me nā keto palekana, no laila e leʻaleʻa me kāu mau meaʻai smoothie, hui a hoʻokūkū a hoʻāʻo i nā mea hou.
He aha kāu hui ʻōmaʻomaʻo punahele? ʻO ke ʻano o ia mea, he ʻano lulu ʻono ia.
Hoʻopiliʻia nā Palabras: keto green smoothie