Chocolate Nut Whey Protein Shake Ntụziaka

Protein whey bụ otu n'ime ihe mgbakwunye arụmọrụ nyocha kacha mma n'ahịa. N'iji amino acid dị iche iche dị mkpa na ogige ndị ọzọ na-ewu ahụ ike, whey bụ ihe ị nwere ike ịmalite ịgbakwunye na ntụziaka smoothie gị.

Nke a na-atọ ụtọ protein whey protein ntụ ntụ bụ ketogenic, yana gram 15 nke protein whey dịpụrụ adịpụ site na ehi ndị a na-eri nri, gram 19 nke abụba, na naanị gram 3 nke carbohydrates kwa nri.

N'inwe nnukwu protein na abụba, ị ga-achọ ịkwanye mkpụrụ osisi mkpụrụ osisi maka shuga ọbara a na-edozi protein whey.

Ma ị na-achọ nnọchi nri ma ọ bụ ịma jijiji mgbe mgbatị ahụ gasịrị nke na-akwado uto akwara na mgbake, Chocolate Nut Whey Shake a bụ maka gị.

Ngwunye protein whey bụ:

• Na chocolate.
• Bọta butter.
• Ude.
• Dị nro dị ka silk.

Isi ihe dị na smoothie a na-atọ ụtọ gụnyere:

• Whey protein ntụ ntụ na chocolate.
• Macadamia nut butter ma ọ bụ almond butter.
• Mmiri ara ehi almond na-adịghị ụtọ.

Nhọrọ Efrata:

• Ube oyibo.
• Koko ntụ ntụ.
• Flax osisi.
• Mkpụrụ osisi hemp.

3 ahụike uru nke whey ịma jijiji

# 1: na-akwalite njikwa ibu

A ma ama whey protein maka inyere ndị mmadụ aka ịnọgide na-enwe oke ahụ ike na-atụfu abụba anụ ahụ na-achọghị. Ma nke ahụ bụ n'ihi nnukwu profaịlụ amino acid nke whey.

Whey bụ protein zuru oke, nke pụtara na o nwere amino asịd niile dị mkpa, na mgbakwunye na amino acids nke nwere alaka, ma ọ bụ BCAA, bụ ndị na-ahụ maka uto akwara.

Whey nwere ike inyere gị aka inwe mmetụta zuru oke maka ogologo oge, ma e jiri ya tụnyere carbohydrates, nke nwere ike ibute ibu ibu ( ¹ ). Ma ọ nwere ike inye aka melite nhazi ahụ site n'inyere gị aka inweta ma ọ bụ nọgide na-enwe ahụ ike mgbe ị na-efunahụ abụba ( ² ).

Bọta nut, ma ị na-eji butter almond, bọta macadamia, ma ọ bụ ngwakọta nke mkpụrụ dị iche iche, nwere vitamin, mineral, na abụba dị mma nke na-enye ike na-adịte aka, nke dị ala.

Utu ube bekee Ha na-enyekwa abụba dị elu maka ike, nke ga-enyere aka mee ka mgbatị gị dịkwuo elu ma ọ bụ ogologo ụbọchị na ụlọ ọrụ.

Ha juputara na acid fatty monounsaturated (MUFAs), nke nwere ike inye aka ịkwụsị agụụ, gbochie gị iribiga nri ókè na iri nri, yana inye aka na njikwa ibu. ³ ) ( ⁴ ).

Ọbụna ntụ ntụ koko egosila na ọ na-akwalite ịbelata ibu, otu nnyocha gosiri na ejikọtara oriri chocolate na BMI dị ala ( ⁵ ).

# 2: Na-akwado ahụike obi

Serum nwekwara ike ịdị mma maka obi gị.

A mụọla serum maka mmetụta ya na ọbara mgbali elu, triglycerides, insulin sensitivity, na nhazi ọkwa shuga ọbara, ha niile nwere nsonaazụ dị mma ( ⁶ ) ( ⁷ ) ( ⁸ ) ( ⁹ ).

Nri bara ụba na abụba monounsaturated sitere na almọnd na ube oyibo nwekwara ike inye aka na ahụike obi site na ibelata cholesterol ọjọọ na triglycerides na ịbawanye ezigbo cholesterol. ¹⁰ ) ( ¹¹ ).

N'ihi ụbara nke antioxidants, flavonoids, na nri ndị ọzọ dị ike, koko nwere ike imeziwanye usoro ọbara, mezie cholesterol, na ọkwa shuga dị n'ọbara. ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 3: ọ bụ ihe na-akwalite ụbụrụ

Ihe oriri ndị dị na protein whey, bọta nut, na ube oyibo nwekwara ike imezi ahụike ụbụrụ.

Ụbụrụ gị chọrọ amino asịd iji kpalie mmepụta nke neurotransmitters, nke na-abawanye ikike iche echiche na ọrụ ọgụgụ isi.

Nnyocha e mere na òké egosiwo na iji alfa-lactalbumin na protein whey gbakwunye ọkwa tryptophan gị nwere ike inye aka melite ọkwa serotonin na, n'ihi ya, melite ọrụ ọgụgụ isi gị. ¹⁹ ) ( ²⁰ ).

Cocoa bara ụba na polyphenols, flavonoids na antioxidants nke na-eme ka ụbụrụ dịkwuo mma. ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ) ( ²⁵ ) ( ²⁶ ).

Avocado nwekwara ihe ndị na-edozi ahụ nke nwere ike ime ka ahụike ụbụrụ dịkwuo mma.

Ọdịnaya oleic acid ya na-akwado ụbụrụ na ebe nchekwa, ebe ọ bụ monounsaturated fatty acids (MUFA), nke a makwaara dị ka ezigbo abụba, egosiri iji belata mgbaàmà nke ịda mbà n'obi na nchekasị ( ²⁷ ).

Chocolate Nut Whey Shake

Ọtụtụ ntụziaka protein ịma jijiji nwere bọta ahụekere na-akpasu iwe ma ọ bụ yogọt Grik dị larịị carb dị elu. Chefuo ihe ndị ahụ niile site na ịma jijiji a dị obere, abụba dị elu nke na-eji ntụ ntụ protein chọkọletị, bọta nut, ma ọ bụ ube oyibo almond butter, mana ọ na-atọ ụtọ dị ka mmagharị protein bọta ahụekere.

Ntụziaka a dị ngwa ma dị mfe ma na-eji ihe ndị ị nwere ike ịnwelarị na ngwa nri gị.

Enwere onwe gị ịgbakwunye walnuts dị elu, mkpụrụ chia, mkpụrụ flax, ma ọ bụ mkpụrụ hemp na nri ụtụtụ gị maka ọbụna njupụta nri.

Ma ọ bụ gbanwee Chocolate Whey Protein Powder maka Vanilla Whey Protein na Vanilla Almond Milk maka ekpomeekpo ọkụ, na-egbuke egbuke.

Ị nwere ike ọbụna mee ka nri ụtụtụ gị maa jijiji n'abalị gara aga, maka ịṅụ nri dị mfe na ijide n'ụtụtụ.

N'ụzọ ọ bụla, ị nweghị ike ịrịọ maka uzommeputa dị mfe iji kwado nri obere carb gị.

Chocolate Nut Whey Shake

Na gram 20 nke protein, nke a na-atọ ụtọ whey shake bụ otu n'ime protein kacha mma ma nwee ike iji dochie nri protein dị elu ma ọ bụ dịka ọgwụgwọ mgbatị ahụ.

• Oge niile: 5 minutos.

Efrata

• 1 scoop nke chocolate whey protein ntụ ntụ.
• 1 iko mmiri ara ehi almond na-enweghị ụtọ ma ọ bụ vanilla almond milk.
• 1 tablespoon nke macadamia nut butter.
• ⅓ mfri eke ube oyibo.
• 1 tablespoon nke koko ntụ ntụ.
• 4-6 ice cubes.
• A na-ewepụta Stevia ka ọ nụrụ ụtọ (ma ọ bụ ihe ụtọ nke nhọrọ gị).

Ntuziaka

1. Tinye ihe niile na nnukwu ngwa ngwa ngwa ngwa, na-agwakọta ruo mgbe agwakọtara nke ọma.
2. N'elu otu ngaji nke ude aki oyibo na ntụtụ nke cinnamon ala ma ọ bụrụ na achọrọ ya.

Nri

• Nha akụkụ: 1 maa jijiji.
• Kalori: 330.
• Atsba: 19 g.
• Carbohydrates: 12,5 g (5 g ụgbụ).
• Eriri: 7,5 g.

Keywords: Chocolate Nut Mmiri ara ehi Shake Ntụziaka.