Keto Post-Workout Shake Recipe yekusimbisa tsandanyama

Haasi munhu wese anoziva kudiwa kwekudya kweprotein-yakapfuma mushure mekurovedza muviri, asi kuitira kukura kwemhasuru uye kupora, yemhando yepamusoro-soro yepuroteni dosi yakakosha.

Kana iwe uine nguva pfupi mushure mechikamu chako chinotevera chekudzidzira uremu uye uri kutsvaga kudzoreredza tsandanyama nekukura pasina kuwana mafuta, iyi yakaderera-carb, yakakwira-fat protein inodedera ndiyo mhinduro.

Inokurumidza, iri nyore, inonaka, uye inosanganisira superfoods semhodzi dze chia uye avocado yekunaka uye magadzirirwo.

Iva nechokwadi chekusarudza yakakwirira-yepamusoro, yakasununguka-yakasiyana-siyana yeprotein powder iyo isiri yakakura chete yekuvaka nekugadzirisa mhasuru, asi inogonawo kukubatsira kudzora uremu, kurasikirwa nemafuta, uye kugadzirisa shuga yeropa.

Kunyangwe iwe uri pane yakaderera-carb yekudya kana kwete, iyi keto-inoshamwaridzika post-Workout protein shake ichakubatsira iwe kupora kubva pakushanda nesimba, kuwana kuonda mhasuru, uye chikamu chakanakisa? Kutaura zvazviri, inonaka sesmoothie chaiyo.

Iyi yakaderera carb post-Workout shake ndeye:

• Kuguta
• Nyoro.
• Gobvu.
• Tasty.

Zvinonyanya kusanganisa mune iyi shake zvinosanganisira:

• Vinilla whey protein.
• Avocado.
• Almond butter
• Mukaka wekokonati wose.
• Chia mhodzi.

Zvingasarudzwa Zvinongedzo:

• Kirimu yakakora.
• Ice cubes.

3 Mabhenefiti ehutano eiyi Keto Shake yeMuscle Building

# 1: simbisa mhasuru nemapfupa

Whey protein ndeimwe yeakanakisa akadzidzwa mapuroteni poda ekukura kwemamhasuru uye kurasikirwa kwemafuta ( ¹ ) ( ² ) ( ³ ) Iyo amino acid yemukati whey ndicho chikonzero chikuru chinoita kuti tsandanyama ikure uye inosimudzira kuonda.

Iri puroteni rinobva mumukaka rakazara neBranched Chain Amino Acids (BCAAs) uye mamwe ma bioactive makomisheni akakosha mukukura kwemhasuru, kuumbwa kwemuviri, kupora, uye kunyangwe hutano hwemapfupa.

Imwe komputa yakakosha inowanzo furatirwa muserum is lactoferrin, iyo inosimudzira mapfupa ane hutano, yakakwana iron level, uye yakasimba immune system ( ⁴ ) ( ⁵ ).

Whey protein inosimudzirawo mushure mekushanda-kugadzirisa kugadzirisa uye kupora uye inogona kuderedza njodzi dzekurasikirwa kwemhasuru dzine zera. ⁶ ) ( ⁷ ).

Mbeu dzechia mune iyi resipi inonaka sosi yecalcium uye manganese, ayo akakosha kune hutano hwemapfupa ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Uye mukaka wose wekokonati une huwandu hwema micronutrients akakosha kune hutano hwemapfupa uye mhasuru basa, kusanganisira magnesium, potasium, uye mamwe ma electrolyte. ¹¹ ) ( ¹² ) ( ¹³ ).

# 2: Inobatsira nekudzora uremu

Whey protein inobatsira nekutonga uremu uye inopa muviri wako akasiyana amino acids anogona kuvandudza simba uye kuwedzera mazinga esimba rako ( ¹⁴ ) ( ¹⁵ ).

Avocados inogonawo kubatsira mukurasikirwa kwemafuta nekuda kwekugutsa kwavo kwehuwandu hwemafuta uye fiber. Fiber kubva kuzviso zvechikafu zvekudya haingobatsire kuti unzwe wakaguta kwenguva yakareba, inowedzerawo huwandu hwehutachiona hwehutachiona mukoloni yako, iyo inogona kukubatsira kuderedza uremu ( ¹⁶ ).

Almond butter inopawo huwandu hwechisikigo hwemafuta ane hutano uye fiber, izvo zvinogona kudzikamisa chishuwo chako uye kuderedza zvishuwo. Zvidzidzo zvinoratidza kuti kugara uchinwa maarumondi kunogona kukurudzira hutano hwecholesterol mazinga uye kukubatsira kuchengetedza huremu hune hutano ( ¹⁷ ) ( ¹⁸ ).

Mbeu dzeChia zvakare dzine 11 magiramu ekudya fiber pa30-giramu inoshumira.

Kushandisa mhodzi dzechia kunobatsira kuti ugare uine hydrated uye unzwe wakaguta mushure mekudya. Zvidzidzo zvinosimbisa kuti mhodzi dzechia dzinopa kuderedza kudya uye kuderedza uremu ( ¹⁹ ) ( ²⁰ ).

# 3: kuenzanisa shuga yeropa

Whey protein inogona kubatsira kuenzanisa mazinga eshuga yeropa uye kutsigira metabolism ine hutano.

Chronic hyperglycemia ndiyo ibwe repakona rekudzivirira kwe insulin uye pakupedzisira Type 2 chirwere cheshuga.

Kuchengeta shuga yeropa ine hutano uye mazinga e insulin, kune rumwe rutivi, anogona kuderedza kuzvimba uye njodzi yekuora mwoyo, rudzi rwe 2 chirwere cheshuga, uye chirwere chemoyo ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ).

Maamondi anokubatsira kuti uchengetedze huwandu hweshuga yeropa pasi pesimba ( ²⁵ ) Vanopawo zvakakosha zvakakosha maererano nehutano hwemoyo ( ²⁶ ).

Kufanana nemaarumondi, makotapeya zvakare akakwira mumafuta ane hutano uye fiber. Izvi zvinovaka muviri zvinobatsira kuti shuga yeropa irambe iri pamazinga akajairika, kukurudzira kuchembera kune hutano, uye kugadzirisa hutano hwemoyo ( ²⁷ ) ( ²⁸ ).

Nekuti mhodzi dzechia dzakakwirira muprotein uye chikafu chefiber, ndiyo imwe sarudzo huru yekuenzanisa shuga yeropa.

Zvidzidzo zvakawanda muvanhu nemhuka zvinosimbisa kuti kudya mbeu dzechia kunogona kuvandudza insulin senitivity uye kuderedza njodzi dzechirwere chemoyo ( ²⁹ ) ( ³⁰ ) ( ³¹ ) ( ³² ) ( ³³ ).

Mukaka weCoconut unopa kuravira kunotapira uye kunonaka nemagiramu masere chete emambure carbs pamukombe. Kusanganisira mukaka wekokonati mune yako post-Workout kuzunungusa kwete chete kunatsiridza magadzirirwo, asiwo kunowedzera hutano hunobatsira hwechinwiwa chako chekudzorera.

Kokonati ndiyo yakanakisa sosi yemafuta ane hutano uye yakaratidzwa kuchengetedza yakakwana yeropa shuga uye cholesterol mazinga ( ³⁴ ) ( ³⁵ ).

Keto post-workout shake

Zvese zvaunoda ndeye blender, zvimwe omuarumondi ruomba, avocado, mbeu dzechia, zvishoma mukaka wekokonati, vanilla whey protein, uye voila!

Kana iwe uchishivirira mukaka, unogona kuwedzera chipunu kana maviri eheavy cream kuti uwane mafuta ane hutano uye ane creamy. Zvikasadaro, inzwa wakasununguka kuwedzera chipunu cheMCT oiri kana MCT poda yemafuta kuti uwedzere mafuta.

Chinhu chinonyanya kukosha ndechekuti mafuta akawanda, akaderera-carb anozununguka anogona kukubatsira kuderedza uremu, uye kudya kweprotein kunonyanya kukosha paunenge uchisimudza masimbi kana kushanda kunze kwejimu.

Shandisa iyi kuzunungusa sechikafu chinonaka cheamino acid-yakazara kudya kwemangwanani usati waita maekisesaizi, kana kuti chengetedza kuti upedze kurovedza muviri kuti ubatsire tsandanyama dzako kuti dzitangezve uye kugadzirisa.

Neanoda kusvika 9 magiramu eprotein pakushumira uye 15 magiramu eprotein pazvikamu zviviri, uku kuzununguswa kwemafuta kunopisa kwaunoda kuwedzera kuchirongwa chako chekudya keto.

Keto post-workout shake

A post-Workout keto shake yakagadzirwa nepamusoro-mhando whey protein, yakagadzirirwa kukurudzira kurasikirwa kwemafuta, kuwedzera kupora, uye kuwedzera kuonda mhasuru.

• Nguva yakazara: 5 minutos.
• Performance: 2 servings.

Zvimwe

• 2 scoops yevanilla whey protein.
• 1 teaspoon yealmond butter.
• 1/2 avocado yakaibva.
• 1 tablespoon yembeu dzechia.
• 1 kapu yemukaka wese wekokonati.
• 6 ice cubes.

Mirayiridzo

1. Wedzera zvese zvinongedzo kune yakakwira yekumhanya blender uye sanganisa kusvika yangosanganiswa.

Nutrition

• Calories: 447.
• Mafuta: 42 magiramu
• Carbohydrate: 8.5 mambure magiramu.
• Fibre: 8,75 magiramu
• Mapuroteni: 21 magiramu

Palabras clave: keto post Workout shake.