Ntau tus neeg xav tias ua raws li kev noj haus ketogenic txhais tau hais tias koj lub hnub yog tag nrho ntawm nqaij, cheese, thiab butter. Tab sis qhov no tsis tuaj yeem txuas ntxiv los ntawm qhov tseeb
Tsuav koj khaws koj cov carbohydrates tag nrho qis, koj tuaj yeem tsim ntau ntau yam hauv koj cov zaub mov.
Qhov tseeb, ib txoj hauv kev zoo tshaj plaws los txhawb kev noj zaub mov kom tsis txhob ua haujlwm ntau dhau yog ua kom qis carb co. Cov shakes feem ntau siv li tsib feeb los ua, thiab lawv tuaj yeem ua rau koj txaus siab rau ntau teev.
Txawm li cas los xij, xaiv cov khoom xyaw zoo yog qhov tseem ceeb yog tias koj xav kom koj co kom koj nyob hauv ketosis thiab muab ntau yam khoom noj rau koj.
Qhov no txhais tau hais tias koj yuav tsum tshem tawm cov txiv hmab txiv ntoo qab zib uas muaj nyob rau hauv feem ntau smoothies xws li txiv tsawb, txiv nkhaus taw, thiab pineapple. Koj kuj yuav tsum tsis txhob muaj cov hmoov protein tsawg uas ntxiv cov khoom xyaw carbohydrates.
Thaum koj tuaj txog ntawm ob lub peev xwm keto destroyer dab, qhov ua tau rau keto shakes yog qhov kawg.
Qhov kawg Keto Green Shake Formula
Nws tsis muaj teeb meem dab tsi koj muab tso rau hauv koj lub blender. Daim ntawv qhia zoo meej keto co yuav tsum saj zoo, muaj qhov sib xws, thiab tau kawg muaj qhov pom kev noj zaub mov zoo.
Yuav ua li cas thiaj ua tiav qhov kev ua yeeb yam no? Zoo, xaiv ib lossis ob txoj kev xaiv los ntawm cov pawg hauv qab no:
- Kev Cuam Tshuam
- Bayas
- Tsaus ntsuab nplooj zaub
- Cov mis nyuj muaj roj
- Ntxiv rog
- Lwm cov khoom xyaw ntxiv
Muaj ntau ntau txoj hauv kev sib tov thiab sib xyaw uas koj tsis tas yuav txhawj xeeb txog kev nkees ntawm koj cov keto co.
Nov yog qee qhov kev xaiv noj qab haus huv tshaj plaws rau txhua pawg, yog li muaj kev lom zem nrog lawv:
Xaiv koj cov protein: 1 daus los yog noj
Ib yam uas teeb tsa keto co sib nrug los ntawm kev co tsis tu ncua yog cov macronutrient profile
Feem ntau cov zaub mov smoothie tau ntim nrog carbs, tab sis keto co yuav muaj roj thiab cov protein ntau, thiab muaj cov carb tsawg tsawg.
Koj kuj xav kom koj co zoo li ib pluag mov tag, yog li tau txais cov protein txaus yog qhov tseem ceeb kom koj puv sijhawm.
Protein ua haujlwm ntau hauv koj lub cev. Cov qauv, kev ua haujlwm thiab kev tswj hwm ntawm tag nrho cov kabmob thiab cov ntaub so ntswg ntawm koj lub cev nyob ntawm cov proteins. Thiab cov amino acids nyob rau hauv cov proteins ua cov tub txib thiab enzymes rau tag nrho koj lub cev lub cev [ * ]
Protein tseem yog qhov tseem ceeb rau kev txhawb nqa cov tshuaj hormones satiety, qhia rau koj paub tias koj puv thiab koj tsis xav tau zaub mov ntxiv [ * ]. Yog tias koj xav kom koj lub co co tawm koj tag nrho thiab txaus siab rau cov xuab moos, cov protein zoo yog qhov yuav tsum tau ua.
Hom protein uas koj xaiv nyob ntawm koj lub hom phiaj. Nov yog qee qhov kev xaiv zoo tshaj plaws thiab cov txiaj ntsig ntawm txhua tus:
Whey protein hmoov
Serum yog ib qho kev xaiv zoo tshaj yog tias koj xav nce cov leeg thiab / lossis poob phaus.
Protein yog tsim los ntawm cov chav me me hu ua amino acids. Whey yog nplua nuj nyob rau hauv tag nrho cov tseem ceeb amino acids, nrog rau branched-chain amino acids, uas yog ib qho tseem ceeb rau cov nqaij ntshiv loj hlob thiab tu [ * ]
Whey protein kuj tau txuas rau txo lub cev rog, tshwj xeeb tshaj yog nyob ib ncig ntawm lub plab, ua rau nws yog ib qho kev xaiv zoo rau kev poob phaus [ * ]
Koj tuaj yeem pom whey protein ntau yam sib txawv thiab qib zoo. Saib dawb ntau yam whey protein cais rau qhov zoo tshaj plaws, zoo tshaj plaws absorbable whey protein hmoov
Collagen hmoov
Collagen protein yog qhov kev xaiv zoo heev yog tias koj tab tom tsom rau kev noj qab haus huv sib koom tes lossis kev noj qab haus huv ntawm daim tawv nqaij. Collagen yog cov txheej txheem tseem ceeb hauv cov ntaub so ntswg thiab pab tsim elasticity ntawm daim tawv nqaij.
Ntxiv collagen protein rau koj co tuaj yeem txhim kho elasticity ntawm koj cov tawv nqaij, txo cov tsos ntawm wrinkles. Nws kuj tseem tuaj yeem pab txo qhov mob pob qij txha thiab tuaj yeem ua haujlwm rau kev kho mob osteoarthritis [ * ] [ * ]
Collagen, txawm li cas los xij, tsis muaj tag nrho cov amino acids zoo li whey protein. Yog li, xyuas kom koj tau txais cov ntshav thiab collagen nyob rau txhua hnub.
Vegan protein hmoov
Yog tias koj ua raws li kev noj zaub mov tsis zoo, cov khoom noj muaj protein ntau yog ob npaug rau koj. Nws tuaj yeem nyuaj nrhiav qhov zoo ntawm cov protein thaum koj tsis noj cov khoom tsiaj, tab sis nws tsis yooj yim sua.
Qhov tseeb, tau txais cov protein ntxiv nrog kev co yog ib txoj hauv kev yooj yim tshaj plaws rau vegans thiab cov neeg tsis noj nqaij kom paub tseeb tias lawv ua tau raws li lawv cov kev xav tau ntawm cov protein.
Qhov ua kom yuam kev ntawm no yog kom paub tseeb tias koj tau txais qhov ua tiav cov amino acid profile, tsis muaj ntau ntxiv carbs. Qee qhov piv txwv ntawm cov proteins uas yog cog qoob loo yog pea protein, hemp protein, thiab taub dag noob protein.
Nws tseem yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias thaum zaub tseem ceeb ntawm kev noj zaub mov ketogenic, 100% kev noj zaub mov ketogenic tsis ruaj khov.
Ntxiv ib co berries: Txog ½ khob
Lub smoothie tsis yog ib qho smoothie yam tsis muaj me ntsis tawg ntawm txiv hmab txiv ntoo. Yog, qhov ntawd yog txoj kev nws txawm nyob hauv keto co.
Es tsis txhob suav nrog cov txiv hmab txiv ntoo qab zib xws li txiv tsawb, txiv nkhaus taw, thiab lwm cov txiv hmab txiv ntoo qhuav, ntxiv ib qho me me ntawm cov txiv hmab txiv ntoo. Berries zoo li txiv pos nphuab, blackberries, thiab raspberries muab ntau cov antioxidants thiab lwm yam as-ham, thaum nyob qis hauv cov carbohydrates tshiab.
Cov berries hauv koj lub smoothie pab ob peb lub hom phiaj:
- Lawv ntxiv qab zib
- Lawv nce lub ntim me ntsis rau ib qho kev sib txig sib luag
- Lawv txhim kho qhov zoo ntawm cov as-ham nrog antioxidants, vitamins thiab minerals
Berries yog ib qho ntawm cov nplua nuj tshaj plaws ntawm antioxidants hauv ntiaj teb cov nroj tsuag. Lawv muaj calories tsawg, muaj fiber ntau, thiab ntim nrog cov txiaj ntsig phytonutrients zoo li anthocyanins, ellagitannins, thiab zeaxanthin. Tag nrho cov no tuaj yeem txo qhov mob thiab oxidative kev nyuaj siab [ * ] [ * ] [ * ]
Frozen berries ntxiv ib qho kev ntxhib los mos thiab ua kom paub ntau ntxiv thaum lub berries tsis nyob rau hauv lub caij. Fresh berries yog zoo thaum lub caij nplooj ntoos hlav thiab lub caij ntuj sov thaum lawv cia li tawm ntawm cov nroj tsuag.
Yog tias txhua yam koj muaj yog cov txiv hmab txiv ntoo tshiab, tab sis koj xav tias zoo li ib qho dej txias, cia li ntxiv qee qhov dej khov thiab txaus siab rau nws txias.
Nov yog koj cov kev xaiv zoo tshaj plaws rau cov txiv hmab txiv ntoo uas tsis muaj carb:
- Blueberries
- Txiv duaj
- Acai berries
- Txiv pos nphuab
Ntxiv koj cov nplooj ntsuab tsaus: Txog 2 khob
Ntxiv cov nplooj ntsuab tsaus rau koj lub smoothie yog ib txoj hauv kev zoo los qhia cov zaub mov muaj zog no rau hauv koj cov zaub mov. Nws yog qhov tseeb tias lawv tsis yog ib txwm zoo siab tshaj plaws ntawm cov ntawv qhia zaub mov, thiab tsis ntxiv qhov tsw zoo tshaj plaws, tab sis lawv cov khoom noj muaj txiaj ntsig zoo.
Cov nplooj ntsuab ntsuab yog qhov zoo heev ntawm fiber ntau, antioxidants, vitamins, thiab minerals. Qee qhov kev xaiv zoo tshaj plaws rau koj cov zaub txhua hnub yog:
Kus
Qhov no yuav tsum tsis txhob surprise peb. Kale tau dhau los ua lub cim ntawm zaub noj qab haus huv nrog nws cov nplooj ntsuab tsaus uas ntim nrog fiber ntau thiab cov as-ham. Kale yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv vitamin K. Ib khob muab 81 mcg, uas yuav luag ua tau raws li tag nrho koj cov kev xav tau txhua hnub [ * ]
Hlais nplej
Spinach yog ib qho kev xaiv nrov heev rau smoothie lovers. Lawv muaj nplua nuj nyob rau hauv folic acid, vitamin A thiab vitamin K thiab muaj nitrates, uas yuav pab tau koj lub plawv mob [ * ] [ * ]
Yog hais tias koj tsis nyiam stringy kale thiab collards, spinach yog ib qho zoo nplooj ntsuab xaiv.
Coles
Collard zaub ntsuab yog qhov zoo heev ntawm calcium, nrog 268 mg rau ib khob. Qhov ntawd yog kwv yees li 25% ntawm koj qhov kev xav tau calcium txhua hnub. Qhov zoo tshaj plaws yog tias koj tuaj yeem yooj yim ntxiv ib khob ntawm tws sprouts rau koj smoothie yam tsis tau paub nws [ * ]
microgreens
Microgreens yog cov nplooj ntsuab ntsuab uas paub tab, khaws cia tom qab thawj nplooj tau tsim. Koj tuaj yeem pom ntau yam micro zaub hauv khw muag khoom noj nrog spinach, kale, thiab arugula thiab lwm yam sib xyaw.
Koj tuaj yeem yooj yim sprout koj tus kheej microgreens hauv tsev
Nws nplooj tej zaum yuav me me, tab sis lawv muaj ib qho tseem ceeb ntawm cov as-ham. Koj tuaj yeem pom cov vitamins, minerals, antioxidants, thiab phytonutrients hauv ntau qhov sib txawv hauv koj cov microgreens sib xyaw [ * ]
Dandelion
Yog tias ib qho ntawm koj lub hom phiaj yog los txhawb lub siab detoxification, nplooj dandelion yog cov zaub rau koj.
Nrog rau koj cov vitamins thiab minerals, dandelion yog qhov zoo tshaj plaws ntawm antioxidants. Thaum koj xav tau ntau yam antioxidants hauv koj cov zaub mov, cov tshuaj antioxidants hauv dandelion muaj kev cuam tshuam rau koj lub siab.
Nyob rau hauv ib txoj kev tshawb no, nas nrog lub siab puas tsuaj tau ntsib ib tug hepatoprotective (lub siab tiv thaiv) nyhuv thaum muab rho tawm ntawm dandelion [ * ]
Swiss chard
Yog hais tias koj xav muab koj lub smoothie ib tug tiag tiag fiber boost, ntxiv ib co chard thiab sib tov. Yuav luag ib nrab ntawm cov ntsiab lus carbohydrate nyob rau hauv chard los ntawm fiber ntau, ua rau nws muaj fiber ntau-boosting muaj [ * ]
Ntxiv mis nyuj los yog mis nyuj tsis muaj mis nyuj: ½ khob
Koj tuaj yeem xaiv los ntxiv dej rau koj cov co yog tias koj tsis muaj mis nyuj ntawm tes, tab sis rau cov kua nplaum nplaum, cov mis nyuj yog txoj hauv kev mus.
Yog tias koj yog cov neeg siv khoom noj mis nyuj, nco ntsoov xaiv cov mis nyuj uas muaj roj ntau. Cov mis nyuj noj nyom tseem zoo dua
Yog tias koj tsis yog tus neeg siv khoom noj mis nyuj, muaj ntau txoj kev xaiv rau koj. Hemp, cashew, almond, macadamia, txiv maj phaub, thiab flax mis nyuj yog cov kev xaiv zoo
Ib daim ntawv ceeb toom: Yog tias koj xaiv cov mis nyuj uas tsis yog mis nyuj, nco ntsoov xyuas cov khoom xyaw kom paub tseeb tias lawv tsis ntxiv qab zib lossis tsis muaj carbohydrates ntau dhau.
Ntxiv cov rog rog: 1 noj lossis 1 tablespoon
Qhov no yuav tsis yog keto co tsis muaj roj ntxiv me ntsis
Ua kom cov macronutrient profile hnyav dua hauv cov rog thiab cov protein, thiab sib dua hauv cov carbohydrates, txhais tau tias koj tuaj yeem ntxiv qee cov khoom xyaw uas muaj rog rog.
Nov yog qee qhov kev xaiv rog rog xaiv los ntawm:
MCT roj los yog roj hmoov
MCTs, los yog Medium Chain Triglycerides, yog ib txoj hauv kev zoo los ntxiv roj rau koj cov co. Tsis zoo li cov saw hlau ntev ntev uas yuav tsum tau taug kev los ntawm cov qog ntshav, MCTs raug xa ncaj qha mus rau lub siab kom siv roj.
Qhov no ua rau MCTs yog qhov zoo tshaj plaws yog tias koj sipping koj co co ua ntej kev tawm dag zog [ * ]
MCTs tuaj ua kua thiab hmoov. Tab sis ob qho tib si yog cov khoom xyaw zoo rau smoothies. Yog tias koj tsis siv rau MCTs, pib nrog ¼ lossis ½ ntawm ib qho kev pabcuam thiab nce cov koob tshuaj li ob lub lis piam
Txiv ntseej butter
Yog tias koj nyiam koj cov smoothie kom saj cov nplua nuj ntxiv, ntxiv qee cov txiv ntseej butter. Koj tuaj yeem xaiv almonds, cashews, hazelnuts los yog sib tov ntawm keto vaj txhawm rau txhim kho cov rog thiab cov ntsiab lus protein ntawm koj co
Txiv maj phaub roj
Txiv maj phaub roj muaj cov txiaj ntsig kev noj qab haus huv. Yog tias koj xav khaws cov saj nruab nrab, cov txiv maj phaub roj yog qhov kev xaiv zoo los ua kom cov roj ntau ntxiv.
Tsis tsuas yog nws muaj MCT roj, tab sis nws kuj muaj cov fatty acid tsis pom nyob rau hauv MCT blends hu ua lauric acid.
Lauric acid muaj lub zog tiv thaiv kab mob, yog li yog tias koj xav tias koj muaj mob, ntxiv ib tablespoon ntawm txiv maj phaub roj rau koj lub smoothie [ * ]
Avocado
Yog tias koj nyiam creamier smoothies, koj yuav nyiam avocado kev ntxhib los mos. Nws tuaj yeem ua rau cov khoom tuab heev yog li koj tsuas yog xav tau ¼-½ ntawm avocado nruab nrab lossis loj.
Avocados yog ib txwm muaj cov rog monounsaturated, uas tuaj yeem pab sib npaug cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm kab mob plawv [ * ]
Keto-phooj ywg ntxiv cov khoom xyaw
Tam sim no koj tau txais cov hauv paus ntsiab lus, ntawm no yog qee qhov ntxiv uas koj tuaj yeem ntxiv rau qhov sib tw ntawm qhov tsw, kev ntxhib los mos, thiab khoom noj khoom haus ntawm koj co co.
Stevia
Yog tias koj nyiam cov smoothies qab zib tiag tiag, cov berries yuav tsis txaus. Stevia yog ib qho kev xaiv zoo tshaj plaws uas tsis muaj piam thaj uas yuav tsis ua rau koj cov ntshav qab zib nce ntxiv
Txiv qaub tev
Yog lawm, txhua daim tawv nqaij. Ntau cov as-ham hauv txiv qaub yeej pom muaj nyob hauv nws cov tev. Cog yog ib txoj hauv kev zoo kom tau txais cov as-ham los ntawm tev yam tsis zom.
Limonene, ib qho phytochemical pom nyob rau hauv tev ntawm txiv qaub, tuaj yeem pab tswj ntshav siab, mob, mob siab, thiab rog, rau npe ob peb [ * ] [ * ] [ * ] [ * ]
Xaiv cov txiv qaub los yog cov txiv qaub hauv tsev kom tsis txhob muaj cov tshuaj tsuag residue
Kov Txwv
Turmeric zoo li nyob txhua qhov chaw hnub no. Cov tshuaj ntsuab no thaum ub tau siv ntau txhiab xyoo hauv Indian kab lis kev cai ua cov nroj tsuag kho. Thiab nws cov txiaj ntsig tau txhawb nqa los ntawm kev tshawb fawb
Ib qho ntawm cov txiaj ntsig zoo tshaj plaws ntawm turmeric yog nws cov khoom tiv thaiv kab mob. Turmeric tej zaum yuav zoo li cov kws kho mob hauv kev kho mob
Ntxiv ib teaspoon ntawm turmeric rau koj lub smoothie yog ib txoj hauv kev zoo los muab cov khoom noj khoom haus no rau hauv koj cov zaub mov [ * ]
Tshuaj ntsuab nceb
Cov nceb tshuaj yog qab turmeric hauv kev noj qab haus huv-txhim kho cov khoom noj. Cov no tau nyob ib ncig ntawm ntau txhiab xyoo dhau los, tab sis cov khoom noj khoom haus ib txwm tsuas yog khawb ntawm qhov lawv tuaj yeem ua rau koj noj qab haus huv.
Ntau cov nceb tshuaj xws li chaga, reishi, cordyceps, thiab tsov ntxhuav mane tuaj hauv cov hmoov, ua rau lawv zoo meej ntxiv rau koj cov smoothie.
Chia noob
Chia noob yog ib qho kev xaiv zoo yog tias koj xav ntxiv me ntsis kev noj haus fiber ntau rau koj cov smoothie yam tsis muaj ultra creaminess ntawm avocado. Txawm li cas los, ib tug caveat. Yog tias koj tso lawv ntev dhau lawm, lawv yuav nqus cov kua hauv koj lub smoothie thiab koj tuaj yeem xaus nrog ib qho khoom poob rau hauv koj lub khob.
Cov tshuaj ntsuab tshiab
Yog tias koj yog tus kiv cua ntawm mint tsw, ntxiv qee cov nplooj mint rau koj lub smoothie tuaj yeem ua rau koj saj tshiab uas koj tab tom nrhiav. Muab koj cov nplooj mint nrog qee cov qhob noom xim kasfes whey protein thiab koj muaj qee yam zoo ib yam li cov ncuav qab zib mint zoo.
Ib co sprigs ntawm basil, rosemary, los yog txiv qaub balm kuj yuav ua rau kom cov tsw thiab polyphenol cov ntsiab lus ntawm ib tug smoothie.
Keto Green Shake Formula Summary
Nov yog cov lus qhia ceev ceev ntawm koj cov mis nyuj uas tsis muaj carb ntsuab smoothie. Xaiv ib lossis ob txoj kev xaiv los ntawm txhua pawg thiab txaus siab rau!
Kev Cuam Tshuam
- Whey protein
- Collagen
- Vegan protein ntau
Bayas
- Blueberries
- Txiv duaj
- Acai berries
- Txiv pos nphuab
Cov zaub nplooj ntsuab
- Kus
- Hlais nplej
- Coles
- microgreens
- Tsov ntxhuav
- Dag
Mis nyuj haus
- Organic tag nrho cov mis nyuj los ntawm cov tsiaj noj nyom
- Almond mis
- Txiv maj phaub mis
- Macadamia txiv laum huab xeeb
- Txiv maj phaub mis
- Hemp mis
- Flax mis nyuj
Ntxiv rog
- MCT vaj
- Macadamia txiv ntoo butter
- Txiv maj phaub roj
- Avocado
Riam
- Stevia
- Txiv qaub tev
- Kov Txwv
- Tshuaj ntsuab nceb
- Chia noob
- Mint nplooj
Keto ntsuab smoothie piv txwv
- 1 diav vanilla qab zib whey protein hmoov
- ½ khob blueberries
- 2 khob kale, txhoov
- ½ khob unsweetened hemp mis nyuj
- 1 tablespoon MCT roj hmoov
- 1 teaspoon ntawm turmeric
Mus nqa tawm
Yog tias koj xav tias yuav noj cov zaub mov ketogenic txhais tau tias koj yuav tsum hla txhua qhov kev lom zem ntawm smoothies, tsis txhob txhawj.
Smoothies yog ib txoj hauv kev zoo los hloov pluas tshais lossis pluas su thiab tau txais ntau yam khoom noj hauv koj cov zaub mov.
Raws li ketogenic dieter, koj lub hom phiaj tseem ceeb yog kom tag nrho cov carbs qis thiab sib npaug koj co nrog cov protein thiab rog.
Muaj ntau cov khoom xyaw ua si nrog uas yog keto nyab xeeb, yog li muaj kev lom zem nrog koj cov zaub mov smoothie, sib tov thiab sib tw thiab sim ua yam tshiab.
Dab tsi yog koj nyiam ntsuab smoothie ua ke? Txawm li cas los xij, nws paub tseeb tias yuav yog ib qho qab ntxiag co.
Keywords: keto ntsuab smoothie