Chocolate Nut Whey Protein Shake Recipe

Whey protein ndeimwe yeakanakisa-yakatsvagirwa maitiro ekuwedzera pamusika. Nezvakasiyana-siyana zvakakosha amino acids uye mamwe makomisheni ekuvaka tsandanyama, whey chimwe chinhu chaungade kutanga kuwedzera kune yako smoothie yekubika.

Iyi inonaka chokoreti whey protein poda inonyanya ketogenic, ine magiramu gumi nemashanu eprotein yewhey inoparadzana nemhou dzakadyiswa uswa, magiramu 15 emafuta, uye magiramu matatu chete emakhahydrates pakushumira.

Nemapuroteni akawanda uye mafuta, iwe uchazoda kukanda michero yako inozununguka kune iyi shuga yeropa kuenzanisa whey protein shake.

Kunyangwe iwe uri kutsvaga chekudya chinotsiva kana mushure-wekuita basa kuzunza kunotsigira kukura kwemhasuru uye kupora, iyi Chocolate Nut Whey Shake ndeye yako.

Iyi whey protein shake ndeye:

• Nechokoreti.
• Butter.
• Creamy.
• Yakapfava sesirika.

Zvinonyanya kusanganisa mune ino inonaka smoothie zvinosanganisira:

• Whey protein poda nechokoreti.
• Macadamia nut butter kana almond butter.
• Mukaka wearumondi usina kutapira.

Zvingasarudzwa Zvinongedzo:

• Avocado.
• Cocoa upfu.
• Mbeu yeflakisi.
• Hemp mbeu.

3 hutano hwakanaka hweiyi whey kuzunungusa

# 1: inosimudzira kudzora uremu

Whey protein ine mukurumbira wekubatsira vanhu kuchengetedza mhasuru dzakaonda uye kurasikirwa nemafuta asingadiwe emuviri. Uye izvo zvinokonzerwa muchikamu chikuru kune inonakidza amino acid mbiri yewhey.

Whey ipuroteni yakakwana, zvinoreva kuti ine zvese zvakakosha amino acids, kuwedzera kune branched-chain amino acids, kana BCAAs, iyo inonyanya kukonzera kukura kwemhasuru.

Whey inogona kukubatsira kuti unzwe wakakwana kwenguva yakareba, uchienzaniswa nemakhahydrates, izvo zvinogona kutungamirira mukurasikirwa ( ¹ ) Uye inogona kubatsira kuvandudza kuumbwa kwemuviri nekukubatsira kuwana kana kuchengetedza tsandanyama uchirasikirwa nemafuta ( ² ).

Nut butter, pasinei nokuti unoshandisa almond butter, macadamia butter, kana kuti musanganiswa wenzungu dzakasiyana-siyana, ine mavhitamini, mamineral, uye mafuta ane utano anopa simba rinogara kwenguva refu, rakaderera-carb.

Avocados Ivo zvakare vanopa emhando yepamusoro mafuta esimba, ayo anozobatsira kupisa kurovedza muviri kwako kana zuva refu pahofisi.

Iwo akazara ne monounsaturated fatty acids (MUFAs), iyo inogona kubatsira kuderedza kushuva, kukudzivirira kubva pakudya zvakanyanya uye kusveta, uye inogona kubatsira nekuremedza ( ³ ) ( ⁴ ).

Kunyange cocoa powder yakaratidzwa kukurudzira kuora muviri, uye imwe tsvakurudzo yakaratidza kuti chocolate kushandiswa kwakabatanidzwa neBMI yakaderera ( ⁵ ).

# 2: Inotsigira hutano hwemoyo

Serum inogona zvakare kuve yakanaka kumoyo wako.

Serum yakadzidzwa nekuda kwemhedzisiro yayo paBP, triglycerides, insulin senitivity, uye kudzora shuga yeropa, zvese zvine mhedzisiro yakanaka ( ⁶ ) ( ⁷ ) ( ⁸ ) ( ⁹ ).

Zvokudya zvakapfuma mumafuta emonounsaturated kubva kumaamondi nemaavocado zvinogonawo kubatsira nehutano hwemwoyo nekudzikisa yakaipa cholesterol uye triglycerides uye kuwedzera cholesterol yakanaka ( ¹⁰ ) ( ¹¹ ).

Nekuda kwekuwanda kwayo kwe antioxidants, flavonoids, uye zvimwe zvinovaka muviri zvine simba, cocoa inogona kuve nekwaniso yekuvandudza kuyerera kweropa, kudzora cholesterol, uye mazinga eshuga yeropa. ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 3: inosimudzira uropi

Izvo zvinovaka muviri muwhey protein, nut butter, uye avocados zvinogonawo kuvandudza hutano hwehuropi.

Uropi hwako hunoda amino acids kukurudzira kugadzirwa kwemaurotransmitters, ayo anowedzera simba repfungwa uye kugona kwekuziva.

Zvidzidzo mumakonzo zvakaratidza kuti kuwedzera yako tryptophan mazinga nealpha-lactalbumin muwhey protein inogona kubatsira kuvandudza mazinga e serotonin uye, semhedzisiro, kuvandudza yako yekuziva basa ( ¹⁹ ) ( ²⁰ ).

Cocoa yakapfuma mu polyphenols, flavonoids uye antioxidants inobatsira mukushanda kwehuropi kuri nani. ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ) ( ²⁵ ) ( ²⁶ ).

Avocados zvakare akaremerwa nezvinovaka muviri zvinogona kuvandudza hutano hwehuropi.

Iyo oleic acid yemukati inotsigira uropi uye ndangariro, nepo monounsaturated mafuta acids (MUFA), inozivikanwawo se mafuta akanaka, zvakaratidzwa kuderedza zviratidzo zvekuora mwoyo uye kuzvidya mwoyo ( ²⁷ ).

Chocolate Nut Whey Shake

Mazhinji mapuroteni anozunguza mabikirwo ane kupisa peanut butter kana yakakwira carb plain Greek yoghurt. Kanganwa zvese izvi neiyi low carb, mafuta akawandisa anoshandisa chokoreti protein poda, nut butter, kana avocado almond butter, asi inonaka senge nzungu butter protein.

Iyi kamukira inokurumidza uye iri nyore uye inoshandisa zvimisikidzo zvaungangove watova nazvo mune yako pantry.

Inzwa wakasununguka kuwedzera mawalnuts emhando yepamusoro, mhodzi dzechia, mhodzi dzeflakisi, kana mhodzi dzehemp pakudya kwako kwemangwanani kuti uwedzere kuwanda kwekudya.

Kana kuti chinjanisa Chocolate Whey Protein Powder yeVanilla Whey Protein uye Vanilla Almond Milk kuti ireruke, inopenya.

Iwe unogona kuita kuti kudya kwako kwemangwanani kuzununguke husiku hwapfuura, kuitira nyore kunwa uye kubata mangwanani.

Chero nzira, haugone kukumbira resipi yakapusa yekutsigira yako yakaderera carb kudya.

Chocolate Nut Whey Shake

Iine magiramu makumi maviri eprotein, iyi inonaka whey shake ndeimwe yeakanakisa mapuroteni anozunungusa uye anogona kushandiswa kutsiva yakakwira-protein chikafu kana senge mushure mekurovedza muviri kurapa.

• Nguva yakazara: 5 minutos.

Zvimwe

• 1 chipunu chechokoreti whey protein poda.
• 1 kapu yemukaka wearumondi usina shuga kana vanilla almond mukaka.
• 1 tablespoon ye macadamia nut butter.
• ⅓ avocado yakaibva.
• 1 tablespoon yekocoa poda.
• 4 - 6 ice cubes.
• Stevia inobvisa kuravira (kana sweetener yesarudzo yako).

Mirayiridzo

1. Wedzera zvose kune high speed blender, kusanganisa kusvika zvakanaka.
2. Pamusoro nechipunu chekokonati cream uye pini yesinamoni yevhu kana uchida.

Nutrition

• Chikamu saizi: 1 kuzunungusa.
• Calories: 330.
• Mafuta: 19 g.
• Carbohydrate: 12,5 g (5 g mambure).
• Fibre: 7,5 g.

Palabras clave: Chocolate Nut Buttermilk Shake Recipe.