Yakaderera Carb Acai Almond Butter Smoothie Recipe

Dzimwe nguva vanhu vanopinda munguva yekushungurudzika pavanenge vachichinja kuenda kune a ketogenic kudya. Iwe unogona kuzvidemba kurasikirwa kwezvimwe zvaunofarira zvemashure-Workout chikafu: mbatatisi skillets, pasta ndiro, uye smoothies.

Asi musafunganya. Iwe unogona kunakidzwa nekunwa masmoothies ako anodiwa, nekuita mashoma mashoma ekubatanidza tweaks. Nokuwedzera mafuta, kubvisa shuga yakawedzerwa uye michero yeshuga yakawanda, uye kungoshandisa keto-friendly protein powders, unogona kunakidzwa nekuzorodza, kunakidza-kuzunungusa. Kuzunungusa uku omuarumondi ruomba uye low carb acai ichava yako itsva yaunofarira post-Workout chinwiwa pakupera kwevhiki.

Maitiro ekugadzira yakaderera Carb Keto Shake

Kunyange zvazvo vachiratidzika kuva vane utano kunze, mabikirwo akawanda akaremerwa neshuga. Smoothies uye majusi akasvibirira anosanganisira kuwanda kwemichero, imwe fiber, uye inenge isina mapuroteni kana mafuta. Kana ukasangana neresipi kana chigadzirwa chakaiswa pasuru chinoshambadzwa seprotein shake, inowanzova yakaderera-mhando yevanilla protein poda, ine mafuta mashoma uye yakazara nezvinhu zvinokuvadza.

Unogona sei kunakidzwa neruzha, rinotapira, asi rinogutsa, keto-friendly shake? Tevera mazano aya.

Sarudza muchero zvakanaka kana kubvisa zvachose

Mishonga yakawanda inoshandiswa banana, maapuro o handles yakaomeswa nechando kutapira kunakirwa uye kuwedzera mutsetse wekukora. Nekudaro, bhanana rimwechete rakaibva rine magiramu makumi maviri nemanomwe emacarbohydrates uye anopfuura gumi nemana eshuga ( ¹ ) Kune vamwe vanhu, iyo inogona kunge iri yavo yakazara carbohydrate mvumo yezuva.

Panzvimbo pekusarudza muchero une shuga yakawanda, namatira ne ketogenic muchero se blueberries kana raspberries. Mune ino resipi, iwe unenge uchishandisa acai uye ikozvino iwe uchaziva chikonzero. Kunyange zviri nani, wedzera chipunu che avocado, chimwe chezvibereko zvishomanana zvaunogona kudya muhuwandu pane keto diet.

Kana iwe uri kurodha masmoothies ako nemichero nekuda kweiyo yakakwira fiber, kwete iyo yakawedzerwa kutapira, funga kuwedzera mhodzi dzechia, mhodzi dzehemp, kana mhodzi dzeflakisi. Nenzira iyi, iwe uchawana iyo yakawedzera faibha ine hutano dosi yemafuta, panzvimbo yemacarbohydrates.

Wedzera kugutsikana kwemafuta

Panzvimbo yekusanganisa kuzunungusa neaizi cubes kana mvura, wedzera mukaka wekokonati kana mukaka wearumondi kuti uwane imwe dosi yemafuta ane hutano. Rangarira kusarudza mhando isingashandisi zvinokuvadza zvinowedzera, inoti "mafuta mashoma," kana ine shuga yakawedzerwa. Pane kudaro, shandisa mukaka wekokonati wakakwana, mukaka weamondi usina kunyoroveswa kana, kana uchikwanisa kuva nemukaka, yoga yoga isina shuga.

Iwe unogona zvakare kuwedzera chipunu chealmond butter, cashew butter, kana imwe nut butter. Chipunu chimwe chealmond butter chine mafuta angangoita 80% ane hutano, zvichiita kuti ive chinhu chakakwana chekudya kwe ketogenic ( ² ) Peanut butter ichashanda mupini, asi chenjera kwazvo pakusarudza mhando, sezvo vazhinji vakaremerwa nemolasses uye hydrogenated yemiriwo mafuta.

Zvinotapira ne ketogenic sweetener

Mabikirwo akawanda eSmoothie anodana huchi, yoghurt yechiGiriki, kana majusi emichero, izvo zvinoita kuti smoothie yako inakidze sedessert. Uye iwe uchinakidzwa nekuravira, haungade iyo yakawedzerwa shuga yeropa spike.

Pane kudaro, shandisa ketogenic sweetener senge stevia. Mune iyi almond butter smoothie recipe, stevia inoshandiswa, inouya mumvura kana madonhwe eupfu. Stevia yakaderera mumacarbohydrates nekuti ine zero macalorie uye inoisa zero pane glycemic index. Stevia yakaratidzwa kubatsira kutonga kwe insulin uye mazinga eshuga yeropa mushure mekudya ( ³ ).

Tora dose yako yezuva nezuva yezvekuwedzera

Zvekuwedzera zvinokubatsira kuti upinde mu ketosis nekukurumidza uye nekupa hutano hwemapuroteni nemafuta. Zvisinei, zvakakosha kushandisa ketogenic supplements, zvakadai se:

MCT mafuta: MCTs (medium chain triglycerides) imhando ye saturated fatty acids. Oiri inotorwa kubva mukudya kwakakwana, sekokonati nemafuta emichindwe. Sezvo muviri wako uchiatora nekukurumidza uye woaisa musimba muchiropa, iwo ndiwo anonyanya kushanda emafuta akazara maererano nekugadzirwa kwesimba.
Collagen: Collagen ndiyo glue inobata muviri wako pamwe chete, ichigadzira matishu anobatana sematenzo, mapfupa, uye cartilage. Collagen supplementation inobatsira kuvandudza bvudzi, ganda, uye misumari. Inopawo hutano hunoshamisa, hwakadai sekurwisa Alzheimer's, kurapa leaky gut syndrome, uye kuderera kwemarwadzo emajoini ( ⁴ ) ( ⁵ ) ( ⁶ ).
Exogenous ketones: Exogenous ketones anokubatsira kuti upinde mu ketosis nekukurumidza kana kudzokera ku ketosis mushure mekudya kwakapfuma-carbohydrate. Yepamusoro-mhando exogenous ketoni ichave yakagadzirwa BHB (Beta-hydroxybutyrate), iyo ketone yakawanda uye inoshanda mumuviri, iyo inoumba inenge 78% yeketoni yose muropa ( ⁷ ).

Mune ino resipi, collagen inoshandiswa kune mamwe mafuta, mapuroteni, uye hutano hunobatsira. Collagen ine MCTs inonotsa kutorwa kwemapuroteni. Izvi zvinobatsira kuve nechokwadi chekuti puroteni yakawedzerwa haina kushandurwa kuita glucose yesimba, kusiyana neakawanda mapuroteni poda auchawana muchitoro.

Utano hunobatsira hweacai

Chii chinonzi Acai?

Iye zvino zvaunoziva kugadzira keto kuzunungusa, nyatso tarisisa iyi chaiyo acai almond butter smoothie recipe. Asi chii chinonzi acai?

Acai berry inowanikwa kuCentral neSouth America uye muchero wepepuru wakadzika, wave wakakurumbira zvikuru nekuda kwekuchembera uye kuderedza uremu. ⁸ ).

Acai yakazara ne antioxidants inobatsira kurwisa kuzvimba uye zvirwere. Iyo yakadzikira mucarbs, inonaka zvinoshamisa, uye inowanikwa mune yekuwedzera fomu. Curious chokwadi. Iyo fatty acid yemukati yeacai yakafanana nemafuta emuorivhi uye yakapfuma mumonounsaturated oleic acid.

Acai Health Benefits

Acai berries ane akawanda mabhenefiti ehutano, anosanganisira:

Inosimudzira hutano hwemwoyo

Acai ine antioxidants inobvisa mahara radicals inokonzera mamiriro ezvinhu anokuvadza senge chirwere chemoyo, high cholesterol, uye sitiroko ( ⁹ ).

Inobatsira iwe kuonda

Acai ine fiber yakawanda, kunyange zvazvo ichiri shoma mushuga kana ichienzaniswa nemimwe michero. Fiber inobatsira kuderedza kudya, kutsanya glucose uye insulin mazinga, uye cholesterol mazinga, ayo anogona kukubatsira kuderedza uremu ( ¹⁰ ).

Inosimudzira hutano hweganda

Iyo antioxidants mu acai inobvisa kutsamwa kweganda uye kutsvuka uye inokubatsira kupora kubva kumaronda ( ¹¹ ) Ndosaka iwe uchiona acai sechinhu chinogadzirwa mucosmetic uye runako zvigadzirwa.

Maitiro ekugadzira yako acai butter smoothie

Kuti uite yako almond butter smoothie, ingo sanganisa zvese zvinongedzo mune yakakwira yekumhanya blender. Kuti uwane mamwe mafuta, shandisa zvipunu zviviri zvealmond butter, wedzera MCT mafuta, kana chipunu chimwe chekokonati mafuta. Pakupedzisira, zvinotapira neka stevia uye vanilla uye wagadzirira smoothie yako.