Keto Post-Workout Shake Recipe Yolimbikitsa Minofu

Sikuti aliyense amazindikira kufunikira kwa chakudya chokhala ndi mapuloteni ochuluka pambuyo polimbitsa thupi, koma kuti minofu ikule bwino ndi kuchira, mlingo wapamwamba wa mapuloteni pambuyo polimbitsa thupi ndi wofunikira.

Ngati muli ndi nthawi yochepa mutatha maphunziro anu owonjezera kulemera kwanu ndipo mukuyang'ana kuchira kwa minofu ndi kukula popanda kupeza mafuta, kugwedezeka kwa mapuloteni otsika kwambiri, mafuta ochuluka kwambiri ndi yankho.

Ndizofulumira, zosavuta, zokoma, ndipo zimaphatikizapo zakudya zapamwamba monga nthanga za chia ndi avocado kuti zikhale zokoma ndi maonekedwe.

Onetsetsani kuti musankhe ufa wa mapuloteni apamwamba, omasuka omwe sali abwino kwambiri pomanga ndi kukonzanso minofu, komanso angakuthandizeni kuchepetsa thupi, kutaya mafuta, ndi kuyendetsa shuga m'magazi.

Kaya mukudya zakudya zokhala ndi carb yochepa kapena ayi, kugwedezeka kwa mapuloteni a keto-ochezeka pambuyo polimbitsa thupi kukuthandizani kuti muyambe kulimbitsa thupi, kukhala ndi minofu yowonda, komanso gawo labwino kwambiri? Ndipotu, zimakoma ngati smoothie weniweni.

Kugwedeza kwa carb pambuyo polimbitsa thupi ndi:

• Kukhutitsa
• Wodekha.
• Wokhuthala.
• Chokoma.

Zosakaniza zazikulu mu shake iyi ndi:

• Vinilla whey protein.
• Peyala.
• Mafuta a amondi
• Mkaka wonse wa kokonati.
• Mbewu za Chia.

Zosakaniza Zosankha:

• zonona zonona.
• Ice cubes.

3 Ubwino Wathanzi Wa Keto Ichi Kugwedeza Kumanga Minofu

# 1: limbitsani minofu ndi mafupa

Mapuloteni a Whey ndi amodzi mwama protein omwe amaphunziridwa bwino kwambiri pakukula kwa minofu ndi kutaya mafuta ( ¹ ) ( ² ) ( ³ ). Ma amino acid omwe ali mu whey ndiye chifukwa chachikulu chomwe chimathandizira kukula kwa minofu ndikulimbikitsa kuwonda.

Puloteni yochokera ku mkaka ili yodzaza ndi Branched Chain Amino Acids (BCAAs) ndi zinthu zina za bioactive zomwe ndizofunikira pakukula kwa minofu, kapangidwe ka thupi, kuchira, komanso thanzi la mafupa.

Wina wofunikira womwe nthawi zambiri umanyalanyazidwa mu seramu ndi lactoferrin, yomwe imalimbikitsa mafupa athanzi, chitsulo chokwanira, komanso chitetezo chamthupi cholimba. ⁴ ) ( ⁵ ).

Mapuloteni a Whey amathandizanso kukonza ndikuchira pambuyo pochita masewera olimbitsa thupi ndipo amachepetsa kuopsa kwa kutayika kwa minofu yokhudzana ndi ukalamba ( ⁶ ) ( ⁷ ).

Mbeu za chia mu njira iyi ndi gwero labwino kwambiri la calcium ndi manganese, zomwe ndizofunikira pa thanzi la mafupa. ⁸ ) ( ⁹ ) ( ¹⁰ ).

Ndipo mkaka wonse wa kokonati uli ndi michere yambiri yofunikira kuti mafupa azikhala ndi thanzi komanso magwiridwe antchito a minofu, kuphatikiza magnesium, potaziyamu, ndi ma electrolyte ena. ¹¹ ) ( ¹² ) ( ¹³ ).

# 2: kuthandizira kuchepetsa thupi

Mapuloteni a Whey amathandizira pakuwongolera kulemera komanso amapereka thupi lanu mitundu yosiyanasiyana ya amino acid yomwe imatha kukulitsa mphamvu ndikuwonjezera mphamvu zanu ( ¹⁴ ) ( ¹⁵ ).

Mapeyala amathanso kuthandizira kutayika kwamafuta chifukwa cha kuchuluka kwawo kwamafuta ndi fiber. CHIKWANGWANI chochokera ku zakudya zachilengedwe sichimangokuthandizani kuti mukhale okhuta nthawi yayitali, chidzawonjezera kuchuluka kwa mabakiteriya am'matumbo athanzi m'matumbo anu, omwe angakuthandizeni kuchepetsa thupi ( ¹⁶ ).

Mafuta a amondi amakhalanso ndi mafuta ambiri athanzi ndi ulusi, zomwe zingachepetse chilakolako chanu komanso kuchepetsa zilakolako. Kafukufuku akuwonetsa kuti kumwa ma almond nthawi zonse kumathandizira kukhala ndi thanzi labwino la cholesterol ndikukuthandizani kuti mukhale ndi thanzi labwino ( ¹⁷ ) ( ¹⁸ ).

Mbeu za Chia zilinso ndi magalamu 11 a ulusi wazakudya pa magalamu 30 aliwonse.

Kudya nthanga za chia kumakuthandizani kuti mukhale opanda madzi komanso kuti mukhale okhuta mukatha kudya. Kafukufuku amatsimikizira kuti mbewu za chia zimathandizira kuchepetsa chilakolako komanso kuchepa thupi ( ¹⁹ ) ( ²⁰ ).

# 3: sinthani shuga wamagazi

Mapuloteni a Whey amathandizira kuwongolera shuga m'magazi ndikuthandizira metabolism yabwino.

Chronic hyperglycemia ndiye maziko a insulin kukana ndipo pamapeto pake mtundu wa shuga wa 2.

Kusunga shuga wabwino m'magazi ndi insulini, kumbali ina, kumatha kuchepetsa kutupa komanso chiopsezo cha dementia, mtundu wa 2 shuga, ndi matenda amtima ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ).

Ma almond amakuthandizani kuti muchepetse shuga m'magazi ( ²⁵ ). Amaperekanso maubwino ofunikira pankhani ya thanzi la mtima ( ²⁶ ).

Mofanana ndi ma amondi, mapeyala amakhalanso ndi mafuta abwino komanso fiber. Zakudya izi zimathandiza kuti shuga asamayende bwino, amalimbikitsa ukalamba wathanzi, komanso kukhala ndi thanzi la mtima ( ²⁷ ) ( ²⁸ ).

Chifukwa mbewu za chia zili ndi mapuloteni ambiri komanso ulusi wopatsa thanzi, ndi njira ina yabwino yosinthira shuga wamagazi.

Kafukufuku wambiri mwa anthu ndi nyama amatsimikizira kuti kudya nthanga za chia kumatha kukulitsa chidwi cha insulin ndikuchepetsa chiopsezo cha matenda amtima ( ²⁹ ) ( ³⁰ ) ( ³¹ ) ( ³² ) ( ³³ ).

Mkaka wa kokonati umapereka kukoma kokoma komanso kokoma ndi magalamu 8 okha a ma carbs pa kapu imodzi. Kuphatikizira mkaka wa kokonati mu kugwedeza kwanu pambuyo polimbitsa thupi sikumangowonjezera mawonekedwe, komanso kumawonjezera ubwino wakumwa kwanu.

Coconuts ndi gwero labwino kwambiri lamafuta athanzi ndipo awonetsedwa kuti amasunga shuga wabwinobwino wamagazi ndi cholesterol ( ³⁴ ) ( ³⁵ ).

Keto pambuyo pa masewera olimbitsa thupi

Zomwe mukufunikira ndi blender, zina amondi batala, avocado, mbewu za chia, pang'ono mkaka wa kokonati, mapuloteni a vanilla whey, ndi voila!

Ngati ndinu wololera mkaka, mukhoza kuwonjezera supuni kapena ziwiri za heavy cream kuti mukhale ndi thanzi labwino komanso mawonekedwe okoma. Kupanda kutero, omasuka kuwonjezera supuni ya mafuta a MCT kapena ufa wa mafuta a MCT kuti muwonjezere mafuta.

Mfundo yofunika kwambiri ndi yakuti mafuta ochuluka, otsika kwambiri a carb amatha kukuthandizani kuti muchepetse thupi, ndipo kudya mapuloteni ndi kofunika kwambiri pamene mukukweza zolemera kapena kuchita masewera olimbitsa thupi.

Gwiritsani ntchito kugwedeza uku ngati chakudya cham'mawa chodzaza ndi amino acid musanayambe kulimbitsa thupi, kapena sungani kuti mukangomaliza kulimbitsa thupi kuti muthandize minofu yanu kuyambiranso ndikukonzanso.

Ndi pafupifupi 9 magalamu a mapuloteni potumikira ndi 15 magalamu a mapuloteni pa magawo awiri, ichi ndi chogwedeza choyaka mafuta chomwe mungafune kuwonjezera pa ndondomeko yanu ya keto chakudya.

Keto pambuyo pa masewera olimbitsa thupi

Keto yogwedezeka pambuyo pochita masewera olimbitsa thupi yopangidwa ndi mapuloteni apamwamba kwambiri a whey, opangidwa kuti apititse patsogolo kutayika kwa mafuta, kupititsa patsogolo kuchira, ndi kuonjezera minofu yowonda.

• Nthawi yonse: 5 minutos.
• Magwiridwe: 2 servings.

Zosakaniza

• 2 makapu a vanila whey mapuloteni.
• Supuni 1 ya batala ya amondi.
• 1/2 avocado yakucha.
• Supuni 1 ya mbewu za chia.
• 1 chikho cha mkaka wonse wa kokonati.
• 6 ice cubes.

Malangizo

1. Sakanizani zosakaniza zonse mu blender yothamanga kwambiri ndikusakaniza mpaka mutagwirizanitsa.

Zakudya zabwino

• Manambala: 447.
• Mafuta: 42 magalamu
• Zopopera: 8.5 gm.
• CHIKWANGWANI: 8,75 magalamu
• Mapuloteni: 21 magalamu

Palabras malo: keto post workout kugwedeza.