Chokoleti Nut Whey Protein Shake Chinsinsi

Whey protein ndi imodzi mwazowonjezera zomwe zafufuzidwa bwino pamsika. Ndi mitundu yosiyanasiyana ya amino acid ndi zinthu zina zomanga minofu, whey ndi chinthu chomwe mungafune kuyamba kuwonjezera pa maphikidwe anu a smoothie.

Chokoleti chokoma cha whey mapuloteni ufa ndi ketogenic makamaka, ndi 15 magalamu a whey mapuloteni kudzipatula kwa ng'ombe zodyetsedwa udzu, 19 magalamu a mafuta, ndi magalamu 3 okha chakudya chakudya.

Ndi mapuloteni ambiri ndi mafuta, mudzafuna kusiya kugwedeza kwa zipatso zanu chifukwa cha shuga wamagazi osakanikirana ndi whey protein.

Kaya mukuyang'ana cholowa m'malo mwa chakudya kapena kugwedeza pambuyo polimbitsa thupi komwe kumathandizira kukula kwa minofu ndikuchira, Chocolate Nut Whey Shake iyi ndi yanu.

Kugwedeza kwa protein ya whey ndi:

• Ndi chokoleti.
• Batala.
• Zokoma.
• Wosalala ngati silika.

Zomwe zili mu smoothie yokomayi ndi izi:

• Whey mapuloteni ufa ndi chokoleti.
• Mafuta a macadamia kapena mafuta a amondi.
• Mkaka wa amondi wosatsekemera.

Zosakaniza Zosankha:

• Avocado.
• Koko ufa.
• Mbeu za fulakesi.
• Mbewu za hemp.

3 zabwino za whey kugwedeza uku

# 1: imalimbikitsa kuwongolera kulemera

Mapuloteni a Whey ndi otchuka pothandiza anthu kukhalabe ndi minofu yowonda komanso kutaya mafuta osafunikira. Ndipo ndizo chifukwa chachikulu cha mbiri ya amino acid ya whey.

Whey ndi mapuloteni athunthu, kutanthauza kuti ali ndi amino acid onse ofunikira, kuphatikizapo nthambi za amino acid, kapena BCAAs, zomwe zimachititsa kuti minofu ikule.

Whey imatha kukuthandizani kuti mukhale odzaza kwa nthawi yayitali, poyerekeza ndi chakudya chamafuta, chomwe chingayambitse kuchepa thupi ( ¹ ). Ndipo zitha kuthandiza kukonza kapangidwe ka thupi pokuthandizani kupeza kapena kusunga minofu mukataya mafuta ( ² ).

Mtedza wa mtedza, kaya mumagwiritsa ntchito batala wa amondi, batala wa macadamia, kapena mtedza wina wosiyanasiyana, uli ndi mavitamini, mchere, ndi mafuta athanzi omwe amapereka mphamvu zokhalitsa, zokhala ndi ma carb ochepa.

Avocados Amaperekanso mafuta apamwamba kwambiri kuti azipatsa mphamvu, zomwe zingakuthandizeni kulimbitsa thupi lanu kapena tsiku lalitali ku ofesi.

Iwo ali odzaza ndi monounsaturated fatty acids (MUFAs), omwe angathandize kuchepetsa zilakolako, kukulepheretsani kudya mopambanitsa ndi zokhwasula-khwasula, ndipo angathandize kuchepetsa kulemera. ³ ) ( ⁴ ).

Ngakhale ufa wa kakao wasonyezedwa kuti umalimbikitsa kuchepa thupi, ndipo kafukufuku wina anasonyeza kuti kumwa chokoleti kumagwirizanitsidwa ndi BMI yochepa ( ⁵ ).

#2: Imathandizira thanzi la mtima

Seramu imathanso kukhala yabwino kumtima wanu.

Seramu idaphunziridwa chifukwa cha zotsatira zake pa kuthamanga kwa magazi, triglycerides, kumva kwa insulin, komanso kuwongolera shuga m'magazi, zonse zimakhala ndi zotsatira zabwino ( ⁶ ) ( ⁷ ) ( ⁸ ) ( ⁹ ).

Zakudya zokhala ndi mafuta ambiri a monounsaturated kuchokera ku ma almond ndi ma avocados zingathandizenso kukhala ndi thanzi la mtima pochepetsa cholesterol yoyipa ndi triglycerides ndikuwonjezera cholesterol yabwino. ¹⁰ ) ( ¹¹ ).

Chifukwa cha kuchuluka kwa ma antioxidants, flavonoids, ndi michere ina yamphamvu, koko imatha kupititsa patsogolo kuyenda kwa magazi, kuwongolera cholesterol, komanso kuchuluka kwa shuga m'magazi. ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

#3: ndikulimbikitsa ubongo

Zakudya zama protein a whey, batala wa nati, ndi mapeyala zimathanso kusintha thanzi laubongo.

Ubongo wanu umafunika ma amino acid kuti ulimbikitse kupanga ma neurotransmitters, omwe amawonjezera mphamvu zamaganizidwe ndi kuzindikira.

Kafukufuku wa makoswe awonetsa kuti kuwonjezera milingo ya tryptophan yanu ndi alpha-lactalbumin mu whey protein kungathandize kusintha milingo ya serotonin, motero, kupititsa patsogolo chidziwitso chanu. ¹⁹ ) ( ²⁰ ).

Cocoa imakhala ndi ma polyphenols, flavonoids ndi ma antioxidants omwe amathandizira kuti ubongo uzigwira bwino ntchito. ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ) ( ²⁵ ) ( ²⁶ ).

Mapeyala alinso ndi michere yomwe imatha kusintha ubongo.

Ma oleic acid ake amathandizira ubongo ndi kukumbukira, pomwe ma monounsaturated fatty acids (MUFA), omwe amadziwikanso kuti mafuta abwino, zasonyezedwa kuchepetsa zizindikiro za kuvutika maganizo ndi nkhawa ( ²⁷ ).

Chokoleti Nut Whey Shake

Maphikidwe ambiri a protein shake amakhala ndi batala wotupa wa peanut kapena yogurt yachi Greek yotsika kwambiri. Iwalani zonsezi ndi carb yotsika, kugwedezeka kwamafuta ambiri komwe kumagwiritsa ntchito ufa wa chokoleti, batala wa nati, kapena batala wa avocado, koma zimakonda ngati kugwedezeka kwa peanut butter.

Chinsinsichi ndi chachangu komanso chosavuta ndipo chimagwiritsa ntchito zosakaniza zomwe mwina muli nazo kale muzodyera zanu.

Khalani omasuka kuwonjezera mtedza, nthanga za chia, nthanga za fulakesi, kapena mbewu za hemp pachakudya chanu cham'mawa gwedezani kuti mukhale ndi michere yambiri.

Kapena sinthani ufa wanu wa Chocolate Whey Protein ndi Vanilla Whey Protein ndi Vanilla Almond Mkaka kuti ukhale wopepuka komanso wowala.

Mutha kupanganso chakudya chanu cham'mawa kugwedezeka usiku watha, kuti mupume mosavuta ndikugwira m'mawa.

Mulimonsemo, simungafunse njira yosavuta yothandizira zakudya zanu zotsika kwambiri za carb.

Chokoleti Nut Whey Shake

Ndi 20 magalamu a mapuloteni, kugwedeza kokoma kwa whey ndi imodzi mwazakudya zabwino kwambiri zamapuloteni ndipo zitha kugwiritsidwa ntchito m'malo mwa zakudya zokhala ndi mapuloteni ambiri kapena ngati chithandizo chapambuyo polimbitsa thupi.

• Nthawi yonse: 5 minutos.

Zosakaniza

• Supuni 1 ya ufa wa chokoleti wa Whey.
• 1 chikho unsweetened amondi mkaka kapena vanila amondi mkaka.
• Supuni 1 ya mafuta a mtedza wa macadamia.
• ⅓ avocado yakucha.
• Supuni 1 ya ufa wa kakao.
• 4 - 6 ice cubes.
• Chotsitsa cha Stevia kuti mulawe (kapena chotsekemera chomwe mwasankha).

Malangizo

1. Sakanizani zonse ku blender yothamanga kwambiri, kusakaniza mpaka mutagwirizanitsidwa bwino.
2. Pamwamba ndi supuni ya kokonati kirimu ndi uzitsine wa sinamoni pansi ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 1 kugwedeza.
• Manambala: 330.
• Mafuta: Magalamu 19
• Zopopera: 12,5 g (5 g ukonde).
• CHIKWANGWANI: Magalamu 7,5

Palabras malo: Chokoleti Mtedza Buttermilk Shake Chinsinsi.