Shuga Waulere Chokoleti Keto Mapuloteni Amagwedeza Chinsinsi

Mapuloteni ogwedezeka ali pashelefu iliyonse ya golosale, kuchokera ku ufa wa mapuloteni mpaka kugwedezeka kwa mapuloteni okonzeka kudya.

Koma pali zovuta zina zazikulu mukamayang'ana zakudya zokhala ndi mapuloteni ambiri. Nthawi zambiri amakhala ndi shuga wambiri, zotsekemera zopanga, ndi zodzaza zomwe zimawonjezera shuga m'magazi ndikuyambitsa zilakolako zapakati pa tsiku.

Mapuloteni otsika a carb ndi zosakaniza zopanda shuga ndizovuta kupeza. Kupeza mapuloteni a ufa omwe amakoma bwino, ndi apamwamba kwambiri, ndipo amalowa mu zakudya zanu za ketogenic ndizovuta kwambiri.

Ndiye mungatani kuti mapuloteni anu agwedezeke ketogenic? Izi zimangotanthauza kuwapanga kukhala mafuta ambiri komanso opanda ma carbohydrate.

Izi zotsekemera, zotsika-carb keto protein shake ndi:

• Wosalala ngati silika.
• Zokoma.
• Decadent.
• Chokoma.
• Popanda gluten.

Zosakaniza zazikulu mu Coconut Chocolate Protein Shake ndi:

• Nati batala
• Whey mapuloteni ufa ndi chokoleti.
• Mkaka wa kokonati.
• Koko ufa.
• Mbewu.

Zosakaniza Zosankha:

• Mbewu za Chia.
• Zakudya za kokonati.
• Mafuta a amondi.
• Collagen mapuloteni.
• Chotsitsa cha vanila chochepa cha carb.

Chifukwa chiyani mumamwa mapuloteni a ketogenic?

Mapuloteni ndi ofunikira pakukula, kukonza ndi kukonza minofu ndi minofu. Zingathenso kukuthandizani kuti muchepetse thupi mwa kumva kukhuta kwa maola ambiri mpaka chakudya chanu china.

Mapuloteni ogwedezeka angapereke 10-30 magalamu a mapuloteni mu phukusi losavuta kumwa, lomwe ndilofunika kwambiri pamene mukuyenda. Amakhalanso m'malo abwino ngati simukufuna kukhala ndi nyama kapena mazira pa chakudya chilichonse.

Koma mapuloteni si chinthu chokhacho choyenera kuganizira mukamamwa kugwedeza kwanu. Nazi zina zomwe muyenera kukumbukira:

• Gwero la mapuloteni. Mapuloteni a Whey, makamaka mapuloteni a whey odyetsedwa ndi udzu, ndiye mtundu wopezeka kwambiri wa mapuloteni a ufa ( ¹ ). Ngati muli ndi matupi awo sagwirizana ndi whey, gwiritsani ntchito puloteni ya ng'ombe yodzipatula. Chofunikira kwambiri pankhani ya kugwedezeka kwa mapuloteni ndi bioavailability. Izi zikutanthauza kuti mukufuna kuti thupi lanu lizitha kusweka ndi kuyamwa ma amino acid ambiri kuchokera ku mapuloteni momwe mungathere.
• Shuga ndi chakudya. Ngakhale zipatso zokhala ndi shuga wochepa ngati ma blueberries zimatha kuwonjezera kuchuluka kwamafuta amkaka, choncho samalani ndi zipatso zomwe mumawonjezera pama protein anu.
• Zosakaniza zotupa. Zosakaniza zina monga peanut butter, fillers, ndi zomwe zimatchedwa "zokometsera zachilengedwe" sizingawonjezere ma carb muzakudya zanu zochepa za carb, koma zimatha kulimbikitsa kutupa ndikukutulutsani. ketosis.
• Mafuta athanzi. Onetsetsani kuti muwonjezere mafuta athanzi monga mafuta a kokonati ndi avocado kuti mugwedezeke ndi mapuloteni.

Nkhani yabwino ndiyakuti, simuyenera kuda nkhawa ndi zinthu zonsezi mukapanga keto kugwedeza mwapadera. Lili ndi zonse zomwe mungafune kuti muwonjezere mphamvu, popanda zosakaniza zomwe zimakweza shuga m'magazi.

Ubwino wa mapuloteni a ketogenic awa

Kuphatikiza pa kuphweka kwake komanso kukoma kwake kwakukulu, kugwedeza kwa mapuloteni a ketogenic kumakupatsani ubwino wambiri wathanzi.

# 1: Thandizo musanayambe komanso mutatha maphunziro

Mapuloteni a Whey ndi gwero la mapuloteni omwe amapezeka kwambiri omwe ali oyenera kudya zakudya zochepa zama carb.

Mapuloteni a Whey samangothandiza kumanga ndi kusunga minofu, amathandizanso kuchira pambuyo polimbitsa thupi. Whey ndi imodzi mwazinthu zomwe zimaphunziridwa kwambiri pakumanga minofu. Itha kukuthandizaninso kukwaniritsa kapangidwe ka thupi lomwe mumagwirira ntchito molimbika ( ² ).

Izi ndizotheka chifukwa cha kuchuluka kwake kwa ma amino acid, kuphatikiza ma amino acid (BCAAs), omwe ofufuza amati amathanso kuchepetsa kuopsa kwa kutayika kwa minofu yokhudzana ndi ukalamba. ³ ).

Mkaka wa kokonati uli ndi mafuta ofunika kwambiri komanso mchere monga magnesium, potaziyamu, ndi calcium. Awa ndi ma minerals omwewo omwe mumatuluka mukamatuluka thukuta, ndiye ndikofunikira kuti muwabwezeretse mukamaliza maphunziro. ⁴ ).

Kokonati ilinso ndi mafuta apakati a triglyceride (MCT) omwe amapatsa thupi lanu mphamvu zambiri zosavuta kuti muzitha kulimbitsa thupi.

Simungaganize za ufa wa chokoleti wa whey mukamaganiza zolimbitsa thupi lanu, koma muyenera. Cocoa imakhala ndi magnesium, yomwe imathandiza kwambiri kulimbitsa minofu, mitsempha, thanzi la mtima, komanso kugwira ntchito kwa thupi lonse ( ⁵ ) ( ⁶ ) ( ⁷ ).

#2: Imathandiza kuchepetsa kulemera

Mapuloteni a Whey ndi whey kudzipatula ndi njira yabwino yowonjezerera kudya kwa mapuloteni, kukuthandizani kuti mukhale okhuta komanso okhutitsidwa kwa nthawi yayitali. Zomwe zili ndi amino acid zimatha kuthandizira kuchepetsa thupi, popanda kuwononga minofu ( ⁸ ).

Kokonati yadzaza Ma asidi a MCT kuti thupi lanu likhoza kusweka mosavuta ndikusintha kukhala ma ketoni. Thupi lanu likamapeza matupi ambiri, limalowa mwachangu ketosis, zomwe zimathandizira kuchepetsa zilakolako ndikukuthandizani kutaya mafuta ( ⁹ ) ( ¹⁰ ).

Kafukufuku akuwonetsa kuti mtedza monga ma amondi ndi mtedza wa macadamia umathandizira kuchepetsa thupi ndikuwongolera thanzi la metabolism. Kawirikawiri, anthu omwe amadya mtedza amakhala ochepa thupi komanso amakhala ndi chiopsezo chochepa cha matenda a mtima kusiyana ndi omwe samadya ( ¹¹ ) ( ¹² ).

# 3: kukonza chimbudzi komanso thanzi lamatumbo

Mapuloteni a Whey akuphunziridwa osati chifukwa cha zotsatira zake pakupanga mapuloteni a minofu, komanso chifukwa chakuthandizira kwake ku thanzi lamatumbo.

Seramu imatha kulimbikitsa kukula kwa mamolekyu oletsa kutupa, omwe amatha kuthandizira kulimbana ndi zotupa zam'mimba komanso matenda monga Crohn's disease ndi ulcerative colitis. Ikuphunziridwa ngati chithandizo chothandizira kukonza ndikusunga zolumikizana zolimba m'matumbo am'mimba, omwe amachititsa kuyamwa kwa michere. ¹³ ) ( ¹⁴ ).

Ma MCT acids mu batala wa macadamia nut kapena mafuta a MCT amatha kukhala ndi zotsatira zabwino pamatumbo anu a microbiome, pomwe mkaka wa kokonati uli ndi ma MCT ochezeka m'matumbo komanso mchere wa electrolyte womwe umathandizira thanzi lamatumbo. ¹⁵ ).

Cocoa imathanso kukhala ngati probiotic m'matumbo anu, ndikupangitsa kuti ikhale yabwino kuti tizirombo ta m'matumbo anu tizikhala zathanzi komanso zathanzi ( ¹⁶ ).

Chokoleti Keto Sugar Free Shake

Smoothie wotsekemera uyu ndiye chakudya cham'mawa chochepa kwambiri, makamaka m'mawa otanganidwa. Ndi zosakaniza zochepa chabe, simudzadandaula za nthawi yokonzekera kapena kuyeretsa mutatha kupanga.

Mwinanso muli nazo kale zambiri mwazinthu zotsika za carb keto mu pantry yanu.

Onjezani sitiroberi achisanu kuti mugwedezeke sitiroberi ya chokoleti ya keto kapena yesani izi zokoma. Vegan Green Smoothie Wodzaza Ndi Masamba.

Keto Shakes - Yosavuta, Yachangu, komanso Yokoma

Ngati mukutopa ndi maphikidwe omwewo a keto kadzutsa tsiku lililonse, kugwedeza kwa protein ndi njira yabwino yosinthira zinthu. Sikuti adzakupulumutsirani nthawi m'mawa, komanso amasinthasintha kwambiri, zomwe zimaloleza kuphatikiza kosatha kwa zosakaniza ndi zokometsera.

Shakes ndi imodzi mwa njira zosavuta zodyera ma keto supplements, monga mapuloteni ufa.

Ngati mukuyang'ana zakudya zabwino kwambiri komanso zokoma kwambiri zazakudya zanu za ketogenic, onjezerani chimodzi mwa izi pamaphikidwe anu:

• Bowl of Creamy Chocolate Nut Smoothie.
• Brain Boost Katatu Chokoleti Chakudya Chakudya Chakudya Cham'mawa.
• MCT Mafuta Opaka Cinnamon Smoothie.

Shuga Waulere Chokoleti Keto Mapuloteni Amagwedeza

Sangalalani ndi kugwedezeka kokoma, konyowa kumeneku komwe kwakonzeka pakangotha ​​mphindi 5 ndipo kumakhala ndi ma carbs 4 okha pakutumikira.

• Nthawi yonse: 5 minutos.
• Magwiridwe: 1 kugwedeza.

Zosakaniza

• 1 chikho cha unsweetened amondi mkaka.
• 1/4 chikho cha mkaka wonse wa kokonati kapena organic heavy cream.
• Supuni 1 ya mkaka wa chokoleti ufa wa mapuloteni.
• Supuni 2 za ufa wa kakao.
• 8 - 10 madontho a stevia amadzimadzi kuti alawe.
• Supuni 1 ya batala kapena mafuta a amondi.
• 3 - 4 ice cubes.
• Supuni 1 ya nyemba za cocoa (ngati mukufuna).
• Supuni 2 za kukwapulidwa kirimu (ngati mukufuna).

Malangizo

1. Onjezani zosakaniza zonse ku blender yothamanga kwambiri, kumenya mwachangu mpaka yosalala.
2. Pamwamba ndi batala wa nati kapena batala wa amondi, cocoa nibs, coconut flakes, kapena walnuts ngati mukufuna.

Zakudya zabwino

• Kukula kwagawo: 1 kugwedeza.
• Manambala: 273.
• Mafuta: Magalamu 20
• Zopopera: Magalamu 4
• CHIKWANGWANI: Magalamu 1
• Mapuloteni: Magalamu 17

Palabras malo: Low Carb Chokoleti Mapuloteni Amagwedeza.