Chinsinsi cha Keto Green Smoothie Yabwino Kwambiri

Anthu ambiri amaganiza kuti kutsatira zakudya za ketogenic kumatanthauza kuti tsiku lanu ladzaza ndi nyama, tchizi, ndi batala. Koma izi sizingakhale kutali ndi choonadi

Malingana ngati muchepetsa ma carbs anu onse, mutha kupanga matani osiyanasiyana muzakudya zanu.

M'malo mwake, imodzi mwa njira zabwino zolimbikitsira zakudya popanda kugwira ntchito yochulukirapo ndikugwedeza thupi pang'ono. Zogwedeza zambiri zimatenga mphindi zosachepera zisanu kuti zipangidwe, ndipo zimatha kukupangitsani kukhala okhutira kwa maola ambiri.

Komabe, kusankha zosakaniza zoyenera ndikofunikira ngati mukufuna kuti kugwedeza kwanu kukusungeni mu ketosis ndikukupatsani zakudya zosiyanasiyana.

Izi zikutanthauza kuti muyenera kuchotsa zipatso za shuga wambiri zomwe zimapezeka mu smoothies ambiri monga nthochi, mango, ndi chinanazi. Muyeneranso kupewa mapuloteni otsika kwambiri omwe amawonjezera zowonjezera zama carbohydrate.

Mukangotenga ziwanda ziwiri zomwe zingayambitse keto, mwayi wogwedezeka wa keto ndi wopanda malire.

The Ultimate Keto Green Shake Formula

Zilibe kanthu zomwe mumayika mu blender yanu. Chinsinsi cha keto shake chiyenera kulawa bwino, kukhala ndi kusasinthasintha koyenera, komanso kukhala ndi thanzi labwino.

Kodi kukwaniritsa zimenezi? Chabwino, kusankha imodzi kapena ziwiri kuchokera m'magulu otsatirawa:

  • Mapuloteni
  • Bayas
  • masamba obiriwira obiriwira
  • Mkaka wa masamba
  • Mafuta owonjezera
  • Zina zowonjezera zowonjezera

Pali njira zambiri zosakanikirana ndikugwirizanitsa kuti musadandaule za kutopa ndi keto shake yanu.

Nazi zina mwazabwino kwambiri pagulu lililonse, choncho sangalalani nazo:

Sankhani mapuloteni anu: 1 scoop kapena kutumikira

Chinthu chimodzi chomwe chimayika keto kugwedezeka kusiyana ndi kugwedezeka nthawi zonse ndi mbiri ya macronutrient

Maphikidwe ambiri a smoothie amadzaza ndi carbs, koma keto shake idzakhala ndi mafuta ambiri ndi mapuloteni, ndipo imakhala ndi chiwerengero chochepa cha carb.

Mukufunanso kuti kugwedeza kwanu kuwoneke ngati chakudya chathunthu, kotero kupeza mapuloteni okwanira ndikofunikira kuti mukhale okhuta kwa maola ambiri.

Mapuloteni amagwira ntchito zingapo m'thupi lanu. Mapangidwe, ntchito ndi kayendetsedwe ka ziwalo zonse ndi minofu ya thupi lanu zimadalira mapuloteni. Ndipo ma amino acid omwe ali m'mapuloteni amagwira ntchito ngati amithenga ndi michere yamagulu onse amthupi lanu [ * ]

Mapuloteni ndi ofunikiranso polimbikitsa mahomoni okhuta, kukudziwitsani kuti mwakhuta komanso kuti simukusowa chakudya chochulukirapo [ * ]. Ngati mukufuna kuti kugwedeza kwanu kukusiyeni wodzaza ndi kukhuta kwa maola, mapuloteni oyenera ndi ofunikira.

Mtundu wa mapuloteni omwe mumasankha umadalira zolinga zanu. Nazi zina mwazosankha zabwino kwambiri komanso zabwino za chilichonse:

Whey protein ufa

Seramu ndi njira yabwino kwambiri ngati mukufuna kupeza minofu ndi / kapena kuchepetsa thupi.

Mapuloteni amapangidwa ndi timagulu ting'onoting'ono totchedwa amino acid. Whey ndi gwero lolemera la ma amino acid onse ofunikira, kuphatikiza ma amino acid okhala ndi nthambi, omwe ndi ofunikira kuti minofu ikule ndi kukonzanso [ * ]

Mapuloteni a Whey adalumikizidwanso ndi kuchepetsa mafuta amthupi, makamaka kuzungulira pamimba, zomwe zimapangitsa kukhala njira yabwino yochepetsera thupi [ * ]

Mutha kupeza mapuloteni a whey mumitundu yosiyanasiyana komanso mawonekedwe abwino. Yang'anani puloteni yaulere ya whey yodzipatula kuti ikhale yabwino kwambiri, yotsekemera kwambiri ya whey protein ufa 

Ufa wa collagen

Mapuloteni a Collagen ndi njira yabwino kwambiri ngati mukuyang'ana kwambiri thanzi lanu kapena thanzi la khungu. Collagen ndiye puloteni yayikulu yamapangidwe am'minyewa yolumikizana ndipo imathandizira kupanga elasticity pakhungu.

Kuonjezera mapuloteni a collagen kugwedezeka kwanu kungathandize kuti khungu lanu likhale lolimba, kuchepetsa maonekedwe a makwinya. Zitha kuthandizanso kuchepetsa ululu wa m'malo olumikizirana mafupa ndipo zimatha kukhala ngati chithandizo chamankhwala osteoarthritis [ * ] [ * ]

Collagen, komabe, ilibe kuchuluka kwa ma amino acid monga mapuloteni a whey. Chifukwa chake, onetsetsani kuti mumapeza seramu ndi collagen tsiku lililonse.

Vegan protein ufa

Ngati mumatsatira zakudya zamasamba, ndiye kuti gulu la mapuloteni ndilofunika kawiri kwa inu. Zingakhale zovuta kupeza magwero abwino a mapuloteni pamene simukudya nyama, koma sizingatheke.

M'malo mwake, kupeza puloteni yowonjezera ndi kugwedeza ndi imodzi mwa njira zosavuta zomwe amadya zakudya zamasamba ndi zamasamba kuti atsimikizire kuti zosowa zawo zamapuloteni zikukwaniritsidwa.

Chinyengo apa ndikuwonetsetsa kuti mwapeza mbiri yathunthu ya amino acid, yopanda ma carbs owonjezera. Zitsanzo zina za mapuloteni opangidwa ndi zomera ndi mapuloteni a nandolo, mapuloteni a hemp, ndi mapuloteni a mbewu ya dzungu.

Ndikofunikiranso kuzindikira kuti ngakhale masamba ndi ofunikira pazakudya za ketogenic, 100% yazakudya za ketogenic zokhala ndi mbewu sizokhazikika.

Onjezani zipatso: Pafupifupi ½ chikho

Smoothie si smoothie popanda kuphulika pang'ono kwa zipatso. Inde, ndi momwe zimakhalira ngakhale mu kugwedezeka kwa keto.

M’malo mophatikiza zipatso za shuga wambiri monga nthochi, mango, ndi zipatso zina za m’madera otentha, onjezerani zipatso zochepa chabe. Zipatso monga sitiroberi, mabulosi akuda, ndi raspberries amapereka ma antioxidants ambiri ndi michere ina, pomwe amakhala otsika muzakudya zatsopano.

Zipatso zomwe zili mu smoothie yanu zimagwira ntchito zingapo:

  1. Amawonjezera kukoma kokoma
  2. Amawonjezera voliyumu pang'ono kuti agwirizane kwambiri
  3. Iwo amalimbikitsa khalidwe la zakudya ndi antioxidants, mavitamini ndi mchere

Zipatso ndi amodzi mwa magwero olemera kwambiri a antioxidants padziko lapansi. Zili ndi zopatsa mphamvu zochepa, zimakhala ndi fiber zambiri, ndipo zimadzaza ndi ma phytonutrients opindulitsa monga anthocyanins, ellagitannins, ndi zeaxanthin. Zonse zomwe zimatha kuchepetsa kutupa komanso kupsinjika kwa okosijeni [ * ] [ * ] [ * ]

Zipatso zozizira zimawonjezera mawonekedwe oundana ndipo zimamveka bwino pamene zipatsozo sizili munyengo. Zipatso zatsopano zimakhala zabwino kwambiri m'nyengo yachilimwe ndi chilimwe zikangochoka.

Ngati zonse zomwe muli nazo ndi zipatso zatsopano, koma mumakonda zoziziritsa kuzizira, ingowonjezerani madzi oundana ndikusangalala nazo.

Nazi zosankha zanu zabwino kwambiri za zipatso zotsika za carb:

Onjezani masamba anu obiriwira: Pafupifupi makapu awiri

Kuonjezera masamba obiriwira amdima ku smoothie yanu ndi njira yabwino yodziwitsira zakudya zamphamvu izi muzakudya zanu. Ndizowona kuti nthawi zonse sakhala chinthu chosangalatsa kwambiri pazakudya, komanso samawonjezera kukoma kwabwino, koma mbiri yawo yazakudya ndiyofunika.

Masamba obiriwira obiriwira ndi gwero labwino kwambiri la fiber, antioxidants, mavitamini, ndi mchere. Zina mwazabwino zamasamba anu atsiku ndi tsiku ndi awa:

Kale

Izi siziyenera kutidabwitsa. Kale wakhala chizindikiro cha masamba athanzi ndi masamba ake obiriwira obiriwira odzaza ndi ulusi ndi michere. Kale ali ndi vitamini K wochuluka kwambiri. Chikho chimodzi chimakhala ndi 81 mcg, yomwe imakwaniritsa zosowa zanu za tsiku ndi tsiku [ * ]

Sipinachi

Sipinachi ndi chisankho chodziwika kwambiri kwa okonda smoothie. Ali ndi folic acid, vitamini A ndi K ndipo ali ndi nitrates, zomwe zingapindulitse thanzi la mtima wanu. * ] [ * ]

Ngati simukukonda stringy kale ndi collards, sipinachi ndi njira yabwino yobiriwira masamba.

Coles

Masamba a Collard ndi gwero labwino kwambiri la calcium, wokhala ndi 268 mg pa kapu. Izi ndi pafupifupi 25% ya zosowa zanu za tsiku ndi tsiku za calcium. Gawo labwino kwambiri ndikuti mutha kuwonjezera kapu yazitsamba zodulidwa mosavuta ku smoothie yanu osazindikira [ * ]

Ma Microgreen

Ma Microgreens ndi mbande zamasamba okhwima obiriwira, zomwe zimatengedwa masamba oyamba atangoyamba kumene. Nthawi zambiri mumatha kupeza ma microgreens osiyanasiyana m'masitolo ogulitsa ndi sipinachi, kale, ndi arugula ndi zina zosakanikirana.

Mutha kumeranso ma microgreens anu kunyumba

Masamba ake akhoza kukhala ochepa, koma amakhala ndi zakudya zambiri. Mutha kupeza mavitamini, mchere, ma antioxidants, ndi ma phytonutrients mosiyanasiyana pakusakaniza kwanu kobiriwira. * ]

Dandelion

Ngati chimodzi mwa zolinga zanu ndikuthandizira kutulutsa chiwindi, masamba a dandelion ndi masamba anu.

Pamodzi ndi mavitamini ndi mchere wanu, dandelion ndi gwero labwino kwambiri la antioxidants. Ngakhale mukufunikira ma antioxidants osiyanasiyana muzakudya zanu, ma antioxidants mu dandelion ali ndi chiyanjano cha chiwindi chanu.

Mu kafukufuku wina, mbewa zowononga chiwindi zidakhala ndi mphamvu ya hepatoprotective (chiwindi choteteza) zitapatsidwa zotulutsa za dandelion [ * ]

Swiss chard

Ngati mukufuna kupatsa smoothie yanu mphamvu zenizeni, onjezerani chard ndikusakaniza. Pafupifupi theka la chakudya chomwe chili mu chard chimachokera ku fiber, zomwe zimapangitsa kuti zikhale zowonjezera kwambiri [ * ]

Onjezani mkaka kapena mkaka wopanda mkaka: ½ chikho

Mukhoza kusankha nthawi zonse kuwonjezera madzi kuti mugwedezeke ngati mulibe mkaka m'manja, koma chifukwa cha creamier kugwedeza, mkaka ndi njira yopitira.

Ngati ndinu wogula mkaka, onetsetsani kuti mwasankha mkaka wodzaza ndi mafuta. Mkaka wodyetsedwa ndi udzu ndi wabwino kwambiri

Ngati simuli wogula mkaka, pali zambiri zomwe mungasankhe. Hemp, cashew, almond, macadamia, kokonati, ndi mkaka wa fulakesi ndizosankha zabwino

Cholemba chimodzi: Ngati mwasankha mkaka wopanda mkaka, onetsetsani kuti mwayang'ana zosakaniza kuti muwonetsetse kuti sizikuwonjezera shuga kapena zilibe chakudya chambiri.

Onjezerani mafuta owonjezera: 1 kutumikira kapena supuni imodzi

Izi sizingakhale keto kugwedeza popanda mafuta owonjezera pang'ono

Kusunga mbiri ya macronutrient yolemera mumafuta ndi mapuloteni, komanso kupepuka muzakudya, kumatanthauza kuti mutha kuwonjezera zokometsera zamafuta apamwamba.

Nazi zina mwazosankha zamafuta ambiri zomwe mungasankhe:

MCT mafuta kapena mafuta ufa

MCTs, kapena Medium Chain Triglycerides, ndi njira yabwino yowonjezerera mafuta kugwedezeka kwanu. Mosiyana ndi mafuta amtundu wautali omwe amadutsa m'mitsempha, ma MCT amaperekedwa mwachindunji ku chiwindi kuti agwiritsidwe ntchito ngati mafuta.

Izi zimapangitsa kuti MCTs ikhale yothandizana bwino ngati mukumwa kugwedeza kwanu musanachite masewera olimbitsa thupi [ * ]

Ma MCT amabwera m'mawonekedwe amadzimadzi ndi ufa. Koma zonsezi ndi zosakaniza zabwino za smoothies. Ngati simunazolowere ma MCTs, yambani ndi ¼ kapena ½ ya kutumikira ndikuwonjezera mlingo kwa milungu iwiri.

Nati batala

Ngati mukufuna kuti smoothie yanu ikhale yolemera kwambiri, onjezerani batala wa mtedza. Mutha kusankha ma amondi, ma cashews, hazelnuts kapena osakaniza mafuta a keto kuti muwonjezere kuchuluka kwamafuta ndi mapuloteni muzakudya zanu

Mafuta a kokonati

Mafuta a kokonati ali ndi ubwino wathanzi. Ngati mukufuna kusunga kukoma kosalowerera ndale, mafuta a kokonati ndi njira yabwino yowonjezeramo mafuta.

Sikuti ili ndi mafuta a MCT okha, komanso imakhala ndi mafuta ochulukirapo omwe sapezeka muzosakaniza za MCT zotchedwa lauric acid.

Lauric acid ili ndi mphamvu zolimbitsa thupi, kotero ngati mukumva ngati mukudwala, onjezerani supuni ya mafuta a kokonati ku smoothie yanu [ * ]

Avocado

Ngati mumakonda creamier smoothies, mumakonda mawonekedwe a avocado. Itha kulimbitsa zinthu kotero mumangofunika ¼-½ ya mapeyala apakati kapena akulu.

Mapeyala mwachibadwa amakhala ndi mafuta ambiri a monounsaturated, omwe angathandize kuchepetsa mafuta m’thupi komanso kuchepetsa chiopsezo cha matenda a mtima [ * ]

Zosakaniza zowonjezera keto

Tsopano popeza mwaphunzira zoyambira, nazi zina zomwe mungawonjezere kuti musinthe mawonekedwe, mawonekedwe, ndi zakudya za kugwedeza kwanu.

Stevia

Ngati mumakonda ma smoothies okoma, zipatsozo sizingakhale zokwanira. Stevia ndi njira yabwino yopanda shuga yomwe siyingawonjezere shuga wanu m'magazi

Ndimu peel

Ndiko kulondola, khungu lonse. Zakudya zambiri za mandimu zimapezeka mu peel yake. Kugwedeza ndi njira yabwino yopezera zakudya kuchokera ku peel popanda kutafuna.

Limonene, phytochemical yomwe imapezeka mu peel ya mandimu, imatha kuthandizira kuchepetsa kuthamanga kwa magazi, kutupa, thanzi la chiwindi, ndi kunenepa kwambiri, kungotchulapo zochepa [ * ] [ * ] [ * ] [ * ]

Sankhani mandimu organic kapena homegrown kuti kupewa zotsalira kutsitsi

Chi Turmeric

Turmeric ikuwoneka kuti ili paliponse masiku ano. Chitsamba chakalechi chakhala chikugwiritsidwa ntchito kwa zaka masauzande ambiri mu chikhalidwe cha ku India ngati chomera chochiritsa. Ndipo ubwino wake umachirikizidwa ndi sayansi

Chimodzi mwazabwino zodziwika bwino za turmeric ndi anti-inflammatory properties. Turmeric ikhoza kukhala yothandiza ngati mankhwala pochiza kutupa

Kuonjezera supuni ya tiyi ya turmeric ku smoothie yanu ndi njira yabwino yophatikizira zakudya zapamwambazi muzakudya zanu [ * ]

Bowa wamankhwala

Bowa wamankhwala ali kumbuyo kwa turmeric muzakudya zopatsa thanzi. Izi zakhalaponso kwa zaka masauzande ambiri, koma zakudya zokhazikika zimangoyang'ana zomwe angachite paumoyo wanu.

Bowa wambiri wamankhwala monga chaga, reishi, cordyceps, ndi mkango wa mkango umabwera ngati ufa, zomwe zimawapangitsa kukhala owonjezera pa smoothie yanu.

Mbewu za Chia

Mbeu za Chia ndi njira yabwino ngati mukufuna kuwonjezera zakudya zopatsa thanzi ku smoothie yanu popanda kununkhira kowonjezera kwa mapeyala. Komabe, chenjezo lina. Mukawasiya motalika kwambiri, amamwa madziwo mu smoothie yanu ndipo mutha kukhala ndi dontho limodzi lolimba mu galasi lanu.

Zitsamba zatsopano

Ngati mumakonda kukoma kwa timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu ta timbewu timadziti tomwe timapanga timadzi tambiri timene timatulutsa timadzi tambiri tambiri timene timatulutsa timadzi tambiri tating'onoting'ono tingakupatseni kukoma kwatsopano komwe mukufuna. Phatikizani masamba anu a timbewu ndi mapuloteni a chokoleti ndipo muli ndi zofanana ndi cookie yabwino.

Ma sprigs ena a basil, rosemary, kapena mandimu amatha kuwonjezera kukoma ndi polyphenol mu smoothie iliyonse.

Keto Green Shake Formula Summary

Nayi chidule chachidule cha formula yanu yotsika ya carb green smoothie. Sankhani njira imodzi kapena ziwiri pagulu lililonse ndikusangalala!

Mapuloteni

  • Whey protein
  • Collagen
  • Mapuloteni a Vegan

Bayas

  • Blueberries
  • Rasipiberi
  • Acai zipatso
  • Strawberry

Masamba obiriwira obiriwira

  • Kale
  • Sipinachi
  • Coles
  • Ma Microgreen
  • Mano a mkango
  • Chard

Mkaka

  • Mkaka wathunthu wochokera ku nyama zodyetsedwa ndi udzu
  • Mkaka waamondi
  • Mkaka wa cashew
  • Mkaka wa mtedza wa Macadamia
  • Mkaka wa kokonati
  • Mkaka wa Hemp
  • Mkaka wa fulakesi

Mafuta owonjezera

  • Mafuta a MCT
  • Mafuta a macadamia
  • Mafuta a kokonati
  • Avocado

Extras

  • Stevia
  • Ndimu peel
  • Chi Turmeric
  • Bowa wamankhwala
  • Mbewu za Chia
  • Mbewu masamba

Keto green smoothie chitsanzo

  • Supuni 1 ya vanila yokoma ya Whey protein powder
  • ½ chikho blueberries
  • Makapu awiri kale, odulidwa
  • ½ chikho cha mkaka wa hemp wopanda shuga
  • Supuni 1 ya mafuta a MCT
  • Supuni 1 imodzi ya turmeric

Kuchita

Ngati mukuganiza kuti mukudya zakudya za ketogenic zikutanthauza kuti muyenera kudumpha zosangalatsa zonse za smoothies, musadandaule.

Smoothies ndi njira yabwino yosinthira chakudya cham'mawa kapena chamasana ndikupeza zakudya zosiyanasiyana muzakudya zanu.

Monga ketogenic dieter, cholinga chanu chachikulu ndikusunga ma carbs otsika ndikuwongolera kugwedezeka kwanu ndi mapuloteni ndi mafuta.

Pali zosakaniza zambiri zomwe mungasewere nazo zomwe zili ndi keto friendly, choncho sangalalani ndi maphikidwe anu a smoothie, sakanizani ndi kufananitsa ndi kuyesa zatsopano.

Kodi mumaikonda bwanji green smoothie? Chirichonse chomwe chiri, ndithudi chidzakhala chogwedeza chokoma.

Palabras malo: keto green smoothie

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