Low Carb Acai Almond Butter Smoothie Chinsinsi

Nthawi zina anthu amadutsa nthawi yachisoni pamene akupita ku a zakudya za ketogenic. Munganong'oneze bondo chifukwa cha kutayika kwa zakudya zomwe mumakonda pambuyo pochita masewera olimbitsa thupi: ma skillet a mbatata, mbale za pasitala, ndi ma smoothies.

Koma musadere nkhawa. Mutha kusangalala kumwa ma smoothies omwe mumawakonda, pochita ma tweaks osavuta. Powonjezera mafuta, kuchotsa shuga wowonjezera ndi zipatso za shuga wambiri, ndikungogwiritsa ntchito ma keto-friendly protein powders, mutha kusangalala ndi kugwedezeka kotsitsimula, kokoma kokoma. Kugwedeza uku amondi batala ndipo low carb acai idzakhala chakumwa chanu chatsopano chomwe mumachikonda pambuyo polimbitsa thupi kumapeto kwa sabata.

Momwe Mungapangire Low Carb Keto Shake

Ngakhale kuti kunja kumawoneka wathanzi, maphikidwe ambiri amadzaza ndi shuga. Smoothies ndi timadziti obiriwira amaphatikiza zipatso zambiri, ulusi wina, ndipo pafupifupi wopanda mapuloteni kapena mafuta. Mukapeza njira yophikira kapena mankhwala opakidwa omwe amagulitsidwa ngati puloteni yogwedezeka, nthawi zambiri ndi ufa wochepa kwambiri wa vanila, womwe umakhala wopanda mafuta komanso wodzaza ndi zinthu zoyipa.

Kodi mungasangalale bwanji ndi shake yokoma yokoma, yokoma, koma yokhutiritsa, yokhala ndi keto? Tsatirani malangizo awa.

Sankhani bwino chipatsocho kapena muchotseretu

Zambiri zimagwiritsidwa ntchito nthochi, maapulo o amagwira ntchito chisanu kuti chikomerere kukoma ndi kuwonjezera wosanjikiza wa makulidwe. Komabe, nthochi imodzi yakupsa imakhala ndi magalamu 27 a chakudya komanso ma gramu 14 a shuga. ¹ ). Kwa anthu ena, izi zitha kukhala gawo lawo lonse lazakudya zama carbohydrate patsiku.

M'malo mosankha chipatso chomwe chili ndi shuga wambiri, khalani ndi a zipatso za ketogenic monga blueberries kapena raspberries. Mu njira iyi, mugwiritsa ntchito acai ndipo tsopano mudziwa chifukwa chake. Ngakhale bwino, onjezerani supuni ya avocado, imodzi mwa zipatso zochepa zomwe mungadye mochuluka pazakudya za keto.

Ngati mukukweza ma smoothies anu ndi zipatso chifukwa chokhala ndi ulusi wambiri, osati kukoma kowonjezera, ganizirani kuwonjezera mbewu za chia, nthanga za hemp, kapena njere za fulakesi. Mwanjira iyi, mupeza ulusi wowonjezera ndi mlingo wathanzi wamafuta, m'malo mwachakudya.

Wonjezerani mafuta

M'malo mosakaniza kugwedeza ndi ayezi kapena madzi, onjezerani mkaka wa kokonati kapena mkaka wa amondi kuti muwonjezere mafuta abwino. Kumbukirani kusankha mtundu womwe sugwiritsa ntchito zowonjezera zovulaza, umati "mafuta ochepa," kapena uli ndi shuga wowonjezera. M'malo mwake, gwiritsani ntchito mkaka wa kokonati wathunthu, mkaka wa amondi wopanda shuga kapena, ngati mutha kukhala ndi mkaka, yogati wopanda zotsekemera.

Mukhozanso kuwonjezera supuni ya batala ya amondi, batala wa cashew, kapena batala wina wa mtedza. Supuni imodzi ya batala ya amondi imakhala ndi pafupifupi 80% yamafuta athanzi, zomwe zimapangitsa kuti ikhale yofunika kwambiri pazakudya za ketogenic. ² ). Peanut butter imagwira ntchito pang'onopang'ono, koma samalani posankha mtunduwo, chifukwa ambiri amadzaza ndi ma molasses ndi mafuta a masamba a hydrogenated.

Kutsekemera ndi ketogenic sweetener

Maphikidwe ambiri a smoothie amayitanitsa uchi, yogurt yachi Greek, kapena timadziti ta zipatso, zomwe zimapangitsa kuti smoothie yanu ikhale ngati mchere. Ndipo ngakhale mungasangalale ndi kukoma, simungakonde kuchuluka kwa shuga m'magazi.

M'malo mwake, gwiritsani ntchito zotsekemera za ketogenic ngati stevia. Mu njira iyi ya almond butter smoothie, stevia imagwiritsidwa ntchito, yomwe imabwera mumadzimadzi kapena madontho a ufa. Stevia ndiwotsika m'zakudya zama carbohydrate chifukwa ali ndi zero zopatsa mphamvu ndipo amakhala ziro pa index ya glycemic. Stevia awonetsedwa kuti amathandizira kuwongolera kwa insulin ndi shuga wamagazi pambuyo pa chakudya ( ³ ).

Pezani mlingo wanu watsiku ndi tsiku wa zowonjezera

Zowonjezera zimakuthandizani kuti mulowe mu ketosis mwachangu ndikupereka mlingo wathanzi wa mapuloteni ndi mafuta. Komabe, ndikofunikira kugwiritsa ntchito zowonjezera za ketogenic, monga:

• Mafuta a MCT: MCTs (medium chain triglycerides) ndi mtundu wa saturated fatty acids. Mafutawa amachokera ku zakudya zonse, monga kokonati ndi mafuta a kanjedza. Popeza kuti thupi lanu limawatenga mofulumira ndikuwapangitsa kukhala mphamvu m'chiwindi, ndiwo njira yabwino kwambiri yamafuta odzaza ndi mphamvu.
• Collagen: Collagen ndiye guluu lomwe limagwirizanitsa thupi lanu, kupanga minofu yolumikizana ngati tendon, mafupa, ndi chichereŵechereŵe. Collagen supplementation imathandizira kukonza tsitsi, khungu, ndi misomali. Zimaperekanso zabwino zambiri zaumoyo, monga kulimbana ndi Alzheimer's, kuchiritsa leaky gut syndrome, komanso kuchepa kwa ululu m'malo olumikizirana mafupa. ⁴ ) ( ⁵ ) ( ⁶ ).
• Matupi a ketone: Ma ketoni akunja amakuthandizani kuti mulowe mu ketosis mwachangu kapena kubwerera ku ketosis mutatha kudya zakudya zopatsa mphamvu zama carbohydrate. Ma ketoni amtundu wapamwamba kwambiri adzapangidwa BHB (Beta-hydroxybutyrate), ketone yochuluka kwambiri komanso yothandiza kwambiri m'thupi, yomwe imapanga pafupifupi 78% ya ma ketones onse m'magazi ( ⁷ ).

Mu njira iyi, collagen imagwiritsidwa ntchito powonjezera mafuta, mapuloteni, ndi thanzi labwino. Collagen imakhala ndi MCTs kuti achepetse kuyamwa kwa mapuloteni. Izi zimathandiza kuonetsetsa kuti mapuloteni owonjezerawo sasandulika kukhala shuga kuti akhale ndi mphamvu, mosiyana ndi mapuloteni ambiri omwe mungapeze m'sitolo.

Ubwino wa thanzi la acai

Kodi Acai ndi chiyani?

Tsopano popeza mukudziwa momwe mungapangire keto kugwedeza, yang'anani mwatsatanetsatane Chinsinsi cha acai almond butter smoothie. Koma kodi acai ndi chiyani?

Mabulosi a acai amachokera ku Central ndi South America ndipo ndi chipatso chofiirira chakuya, chomwe chadziwika kwambiri chifukwa cha mapindu ake oletsa kukalamba komanso kuchepetsa thupi. ⁸ ).

Acai ali ndi ma antioxidants omwe amathandiza kulimbana ndi kutupa ndi matenda. Ndiwotsika kwambiri muzakudya, amakoma modabwitsa, ndipo amapezeka muzowonjezera. Chochititsa chidwi. Mafuta a asidi a acai amafanana ndi mafuta a azitona ndipo ali ndi asidi ochuluka a monounsaturated oleic.

Ubwino wa Acai Health

Zipatso za Acai zili ndi ubwino wambiri wathanzi, kuphatikizapo:

Amalimbikitsa thanzi la mtima

Acai ili ndi ma antioxidants omwe amachotsa ma radicals aulere omwe amachititsa zinthu zovulaza monga matenda amtima, cholesterol yambiri, ndi sitiroko. ⁹ ).

Zimakuthandizani kuti muchepetse kunenepa

Acai ali ndi fiber yambiri, ngakhale akadali ochepa mu shuga poyerekeza ndi zipatso zina. Fiber imathandizira kuchepetsa njala, kusala kudya kwa glucose ndi insulini, komanso kuchuluka kwa cholesterol, zomwe zingakuthandizeni kuchepetsa thupi ( ¹⁰ ).

Amalimbikitsa thanzi khungu

Ma antioxidants omwe ali mu acai amachepetsa kuyabwa kwa khungu komanso kufiira komanso kumathandizira kuchiritsa mabala ( ¹¹ ). Ichi ndichifukwa chake mumawona acai ngati chophatikizira mu zodzoladzola ndi kukongola.

Momwe mungapangire acai butter smoothie

Kuti mupange ma almond butter smoothie, ingophatikizani zosakaniza zonse mu blender yothamanga kwambiri. Kuti muwonjezere mafuta, gwiritsani ntchito supuni ziwiri za mafuta a amondi, onjezani mafuta a MCT, kapena supuni imodzi ya mafuta a kokonati. Pomaliza, tsekemerani ndi stevia pang'ono ndi vanila ndipo mwakonzekera smoothie yanu.

Low Carb Acai Almond Butter Smoothie

Kodi mukukumana ndi nthawi yachisoni ndipo chifukwa chiyani mwasiya zakudya zina kuti muzitsatira zakudya za keto? Osataya mtima pa acai smoothie yanu yokhala ndi carb low acai almond butter smoothie polimbitsa thupi.

• Nthawi Yokonzekera: 5 minutos.
• Kuphika nthawi: Mphindi 1.
• Nthawi yonse: 6 minutos.
• Magwiridwe: 1.
• Gulu: Zakumwa.
• Khitchini: Amereka.

Zosakaniza

• 1 100g phukusi la unsweetened acai puree.
• 3/4 chikho unsweetened amondi mkaka.
• 1/4 chikho cha avocado.
• Supuni 3 za collagen kapena mapuloteni ufa.
• Supuni 1 ya kokonati mafuta kapena MCT mafuta ufa.
• Supuni 1 ya batala ya amondi.
• 1/2 supuni ya tiyi ya vanila kuchotsa.
• 2 madontho amadzimadzi Stevia kapena erythritol (ngati mukufuna).

Malangizo

1. Ngati mukugwiritsa ntchito paketi ya 100 magalamu a acai puree, tsitsani madzi otentha mu paketi kwa masekondi angapo mpaka mutha kuswa puree kukhala tiziduswa tating'ono. Tsegulani phukusi ndikuyika zomwe zili mu blender.
2. Ikani zotsalazo mu blender ndi kusakaniza mpaka yosalala. Onjezerani madzi ambiri kapena ayezi ngati mukufunikira.
3. Thirani batala wa amondi pambali pa galasi kuti likhale lozizira.
4. Pitilizani ndikudzisisita kumbuyo kuti mupeze masewera olimbitsa thupi modabwitsa ndikugwedezani positi!

Zakudya zabwino

• Kukula kwagawo: 1170 g / 6 oz.
• Manambala: 345.
• Mafuta: Magalamu 20
• Zopopera: Magalamu 8
• CHIKWANGWANI: Magalamu 2
• Mapuloteni: Magalamu 15

Palabras malo: mafuta a amondi ndi acai smoothie.