Chokoleti Berry Protein Shake iyi imakhala yodzaza ndi mafuta opatsa mphamvu komanso odzaza ndi mapuloteni. Kuphatikiza apo, mabulosi akuda ali odzaza ndi vitamini C wochuluka wa antioxidant, wokwanira kukonza minofu ndi chitetezo chamthupi.
Zofulumira komanso zosavuta kupanga, kugwedezeka kwa mapuloteni a adaptogenic ndikwabwino kuti musangalale musanaphunzire kapena mutatha kutuluka thukuta.
Zosakaniza zazikulu mu Chocolate Berry Protein Shake iyi ndi:.
- Vanila wopanda shuga ndi mkaka wa amondi o mkaka wonse wa kokonati.
- Blackberries.
- Chokoleti mapuloteni ufa.
- mbewu za chia.
Zowonjezera zomwe mungasankhe:
- Sipinachi ya ana ochepa o tender kale.
- Supuni ya kokonati mafuta chifukwa cha kugwedezeka kwakukulu kwamafuta kapena mafuta a MCT a ufa.
- Kuwaza ndi unsweetened chokoleti chips.
Smoothie yosavuta kwambiri iyi ndi:
- Kukoma kwa chokoleti chochuluka.
- Wopenga pang'ono.
- Maswiti.
- Zokoma.
- Zimakupangitsani kukhala odzaza kwa maola ambiri.
- Muli 18 magalamu a mapuloteni ndi mafuta athanzi.
Ubwino Wathanzi wa Chokoleti Berry Protein Shake
# 1. Imalimbikitsa magwiridwe antchito a cell
Alpha Lipoic Acid (ALA) ndi antioxidant yopezeka mwachilengedwe komanso lipid yomwe imathandizira ndikuwongolera magwiridwe antchito a cell. Amathandizira kulimbana ndi kupsinjika kwa okosijeni komanso kuchepetsa kutupa ( 1 ).
ALA imadziwikanso kuti imathandizira chidwi cha insulin, kuchepetsa shuga wamagazi, ndikuwongolera kupanga kwa cortisol, zomwe zimathandiza kuthana ndi kutupa ndi kagayidwe kachakudya. Izi ndizofunikira kwambiri paumoyo wathupi komanso wamaganizidwe ( 2 ).
Claw ya Cat imathandizanso kugwira ntchito kwa maselo chifukwa cha antioxidant ndi anti-inflammatory properties ( 3 ).
Kafukufuku wa achikulire athanzi anapeza kuchepa kwakukulu kwa kuwonongeka kwa DNA ndi kuwonjezeka kwa DNA kukonza mwa ophunzira omwe anatenga 250-350 mg wa mphaka wa claw Tingafinye pa nthawi ya 8 milungu. Izi zinafaniziridwa ndi gulu lolamulira lomwe silinatenge chowonjezera ( 4 ).
# 2. Imakupangitsani kukhala omasuka ndikuwongolera kupsinjika
L-Theanine ndi amino acid wodekha omwe amagwira ntchito popanda kukupangitsani kumva ulesi kapena kugona. 5 ).
Pali maphunziro ambiri okhudza ubwino wa L-theanine, koma mankhwalawa amadziwika bwino chifukwa amatha kuchepetsa nkhawa, nkhawa, komanso mantha ( 6 ) ( 7 ) ( 8 ).
Kuchulukitsa madyedwe anu a L-theanine kumatha kuchepetsa nkhawa ndi zizindikiro zokhudzana ndi zovuta zina zamaganizidwe.
# 3 Mapuloteni apamwamba omwe amathandizira kukula kwa minofu ndikukonzanso
Kugwedeza kodzaza ndi mapuloteni ndikwabwino ngati chotupitsa pambuyo polimbitsa thupi kuti chithandizire kumanga ndi kusunga minofu ( 9 ) ( 10 ) ( 11 ). Protein ndiyofunikanso pa:
Chinsinsichi chimafuna puloteni ya chokoleti ya ufa womwe mwasankha.
Ngati muli ndi vuto la mkaka kapena lactose tsankho kwambiri, yesani mapuloteni apamwamba kwambiri a ng'ombe zodyetsedwa ndi udzu o vegan protein ufa. Zonsezi ndi zoyenera pazakudya za ketogenic ndipo zidzakupatsani mitundu yosiyanasiyana ya amino acid kuti muthandize kukula kwa minofu ndi kuchira.
Ngati muli ndi chidwi chofuna chokoleti chochepa kwambiri cha carb, ichi ndiye choyenera kuyesa. Kuphatikiza apo, mupeza zotsatira zolimbikitsa ubongo za ufa wa MCTs ndi zitsamba zamphamvu za adaptogenic.
Mapuloteni a Berry Chokoleti Amagwedeza
Konzekerani kugwedezeka kwa mapuloteni a chokoleti cha adaptogen omwe angakhutiritse zokhumba zanu zonse ndikukupatsani mphamvu zomwe mukufunikira kuti mumalize tsikulo.
- Nthawi yonse: Mphindi 1.
- Magwiridwe: 1 kugwedeza.
Zosakaniza
- ¾ chikho cha amondi mkaka.
- ¼ chikho cha mabulosi akuda.
- ½ chikho cha chokoleti chokoleti ufa.
- Supuni 1 ya mbewu za chia.
- 1 - 2 ice cubes.
- Stevia kapena erythritol kulawa.
Malangizo
- Onjezani zosakaniza zonse ku high speed blender ndikusakaniza mpaka yosalala.
Zakudya zabwino
- Manambala: 189.
- Mafuta: Magalamu 8,3
- Zakudya: Magalamu 3,2
- Mapuloteni: Magalamu 18,2
Palabras malo: Chinsinsi cha mabulosi a chokoleti chokoleti kugwedeza.