Yakakwana Keto Green Smoothie Recipe

Vanhu vazhinji vanofunga kuti kutevera kudya kwe ketogenic kunoreva kuti zuva rako rakazara nenyama, chizi, uye bhotela. Asi izvi hazvingave zviri kure kubva kuchokwadi

Chero bedzi iwe uchichengeta yako yakazara carbs yakaderera, unogona kugadzira toni yezvakasiyana mukudya kwako.

Muchokwadi, imwe yedzakanakisa nzira dzekusimudzira chikafu pasina kuita basa rakawandisa kuita yakaderera carb kuzununguka. Kudengenyeka kwakawanda kunotora pasi pemaminetsi mashanu kugadzira, uye vanogona kukuchengetedza iwe kugutsikana kwemaawa.

Nekudaro, kusarudza zvimisikidzo zvakafanira kwakakosha kana iwe uchida kuti kuzunungusa kwako kukuchengete mu ketosis uye kukupa zvakasiyana siyana zvinovaka muviri.

Izvi zvinoreva kuti iwe unofanirwa kubvisa muchero weshuga wepamusoro unowanikwa mune dzakawanda smoothies semabhanana, mango, uye chinanazi. Iwe zvakare unofanirwa kudzivirira yakaderera-yemhando yeprotein poda inowedzera yakakwira-carbohydrate zvinhu.

Kamwe iwe kuzviona avo vaviri zvinogona keto nemuparadzi madhimoni, pangave keto chinozunungusa hazviperi.

Iyo Definitive Keto Green Shake Formula

Hazvina mhosva kuti chii chaunoisa mu blender yako. Iyo yakakwana keto shake resipi inofanirwa kuravira zvakanyanya, kuve nekuenderana kwakaringana, uye zvechokwadi kuve neyakakwana yehutano mbiri.

Nzira yekuita sei iyi feat? Zvakanaka, kusarudza imwe kana mbiri sarudzo kubva kune anotevera mapoka:

• Mapuroteni
• Bayas
• Muriwo wemashizha akasvibira
• Mukaka wemuriwo
• Mamwe mafuta
• Zvimwe zvekuwedzera zvinongedzo

Kune nzira dzakawanda dzakasiyana dzekusanganisa uye kuenzanisa zvekuti haumbofa uchinetseka nezvekuneta neketo yako shake.

Heano mamwe emhando dzesarudzo dzechikamu chega chega, saka fara navo:

Sarudza puroteni yako: 1 scoop kana kushumira

Chinhu chimwe chinogadzirisa keto kuzunungusa kunze kwekuzununguka nguva dzose ndeye macronutrient profile

Mabikirwo mazhinji eSmoothie akazara necarbs, asi keto shake ichave yakakwira mumafuta uye mapuroteni, uye iine shoma carb count.

Iwe zvakare unoda kuti kuzunungusa kwako kuite sekudya kwakakwana, saka kuwana mapuroteni akakwana kwakakosha kuti ugare wakaguta kwemaawa.

Mapuroteni anoshanda akati wandei emabasa mumuviri wako. Chimiro, basa uye kudzora kwese nhengo uye matishu emuviri wako zvinoenderana nemapuroteni. Uye maamino acids ari mumapuroteni anoshanda senhume uye maenzayimu ehurongwa hwese hwemuviri wako [ * ]

Protein yakakoshawo mukukurudzira mahormone ekuguta, kukuzivisa iwe kuti wakaguta uye kuti haudi zvimwe zvekudya [ * ]. Kana iwe uchida kuti kuzunungusa kwako kukusiye iwe uzere uye uchigutsikana kwemaawa, puroteni yakarurama inofanirwa.

Mhando yeprotein yaunosarudza inobva pane zvinangwa zvako. Heano mamwe ezvakanakisa sarudzo uye mabhenefiti ega ega:

Whey protein poda

Serum isarudzo yakanakisa kana iwe uchida kuwana tsandanyama uye / kana kuderedza uremu.

Mapuroteni anoumbwa nezvikamu zvidiki zvinonzi amino acids. Whey inzvimbo yakapfuma yeese akakosha amino acids, kusanganisira branched chain amino acids, ayo akakosha pakukura kwetsandanyama uye kugadzirisa. * ]

Whey protein yakabatanidzwawo nekudzikisa mafuta emuviri, kunyanya kutenderedza dumbu, zvichiita kuti ive sarudzo yakanaka yekurasikirwa uremu [ * ]

Iwe unogona kuwana whey protein mumhando dzakasiyana siyana dzakasiyana uye mazinga emhando. Tarisa yemahara renji whey protein yakazviparadzanisa yemhando yepamusoro, yakanyanya kunyura whey protein poda 

Collagen poda

Collagen protein isarudzo inonakidza kana iwe uri kutarisa nezvehutano hwekubatana kana hutano hweganda. Collagen ndiyo yakakosha puroteni mukubatanidza tishu uye inobatsira kugadzira elasticity muganda.

Kuwedzera collagen protein kune yako kuzununguka kunogona kuvandudza elasticity yeganda rako, kuderedza kutaridzika kwemakwinya. Inogonawo kubatsira kubvisa marwadzo emajoini uye inogona kutoshanda senge ingangoita osteoarthritis kurapwa [ * ] [ * ]

Collagen, zvisinei, haina huwandu hwakazara hweamino acids sewhey protein. Saka, ita shuwa kuti iwe unowana serum uye collagen zuva nezuva.

Vegan protein poda

Kana iwe uchitevera chirimwa-chakavakirwa miriwo chikafu, saka chikamu cheprotein chakakosha kwauri zvakapetwa kaviri. Zvinogona kuve zvakaoma kuwana mhando dzemapuroteni kana iwe usingadyi zvigadzirwa zvemhuka, asi hazvigoneke.

Muchokwadi, kuwana puroteni inosimudzira nekuzununguka ndiyo imwe yedzakareruka nzira dzevegans uye vezvinomera kuti vave nechokwadi chekuti vanozadzisa zvavanoda mapuroteni.

Manomano apa kuita shuwa kuti unowana yakazara amino acid mbiri, isina yakawandisa carbs. Mimwe mienzaniso yemapuroteni ane zvirimwa pea protein, hemp protein, uye mapuroteni embeu yenhanga.

Zvakakoshawo kuziva kuti kunyange zvazvo miriwo yakakosha pakudya kwe ketogenic, 100% yemiti-based ketogenic diet haina kugadzikana.

Wedzera mamwe majiroji: Inenge ½ mukombe

Smoothie haisi smoothie isina kuputika kudiki kwemuchero. Hongu. Ndizvo zvazviri kunyange mu keto shake.

Panzvimbo pokubatanidza michero ine shuga yakawanda yakaita semabhanana, mango, nemimwe michero yomunzvimbo dzinopisa, wedzera mabheri mashoma. Maberry semastrawberries, mablackberries, uye raspberries anopa akawanda antioxidants uye zvimwe zvinovaka muviri, achiramba akaderera mumacarbs matsva.

Maberry ari musmoothie yako anoshanda zvishoma:

1. Vanowedzera kutapira kunotapira
2. Ivo vanowedzera vhoriyamu zvishoma kune yakapfuma kuenderana
3. Kuvandudza hutano hwekudya ne antioxidants, mavitamini nemaminerari

Berries ndeimwe yeakapfuma masosi e antioxidants munyika yezvirimwa. Iwo akadzikira mumakoriyori, akakwira mufiber, uye akazara neanobatsira phytonutrients senge anthocyanins, ellagitannins, uye zeaxanthin. Izvo zvese zvinogona kuderedza kuzvimba uye oxidative kusagadzikana [ * ] [ * ] [ * ]

Majiroji akaomeswa nechando anowedzera chimiro chakaoma nechando uye anoita kuti hunzwisise kana ma berries asiri mumwaka. Fresh berries akanaka munguva yechirimo nezhizha paanongosiya chirimwa.

Kana zvese zvaunazvo ma berries matsva, asi iwe unofarira inotonhora inotonhorera, ingowedzera mamwe ice cubes uye unakirwe nayo yakatonhora.

Heano maitiro ako akanakisa eyakaderera carb berries:

• Blueberries
• Raspberries
• Acai berries
• Strawberries

Wedzera mashizha ako akasvibira akasvibira: Anenge makapu maviri

Kuwedzera mashizha ane rima kune yako smoothie inzira inoshamisa yekuunza izvi zvine simba zvekudya mukudya kwako. Ichokwadi kuti havasi ivo vanogara vachinyanya kunakidza chinhu pane menyu, uye havawedzere kunaka kwakanakisa, asi chimiro chavo chekudya chakakodzera.

Miriwo yemashizha eGreen ndiyo inonakidza sosi yefiber, antioxidants, mavhitaminzi, uye zvicherwa. Dzimwe dzesarudzo dzakanakisa dzemiriwo yako yezuva nezuva ndeidzi:

Kale

Izvi hazvifaniri kutishamisa. Kale chave chiratidzo chemiriwo ine hutano nemashizha ayo egirinhi akasvibira akazara nefiber uye zvinovaka muviri. Kale inonyanya kupfuma mu vitamin K. Kapu imwe inopa 81 mcg, iyo inenge inosangana nezvido zvako zvezuva nezuva [ * ]

Sipinachi

Sipinachi isarudzo yakakurumbira kune vanoda smoothie. Iwo akapfuma mufolic acid, vhitamini A uye vhitamini K uye ane nitrate, inogona kubatsira utano hwemwoyo wako [ * ] [ * ]

Kana iwe usingadi stringy kare uye collards, sipinashi ihombe yemashizha yakasvibirira sarudzo.

Coles

Collard greens inzvimbo inoshamisa yecalcium, ine 268 mg pamukombe. Ndiyo inenge 25% yezvido zvako zvecalcium zvezuva nezuva. Chinhu chakanakisa ndechekuti iwe unogona kuwedzera nyore kapu yezvimedu zvakachekwa kune yako smoothie usingatombozviziva [ * ]

microgreens

Michero yakasvibira imbeu dzakakura mashizha egirinhi yemiriwo, inotangwa mushure mekunge mashizha ekutanga akura. Iwe unogona kazhinji kuwana assorted microgreens muzvitoro zvegirosari nepinashi, kale, uye arugula uye zvimwe zvakasanganiswa mukati.

Iwe unogona zvakare kumera yako wega microgreens kumba

Mashizha ayo anogona kunge ari madiki, asi ane huwandu hwakakosha hwekudya. Iwe unogona kuwana mavhitamini, zvicherwa, antioxidants, uye phytonutrients muhuwandu hwakasiyana-siyana mune yako microgreens musanganiswa [ * ]

Dandelion

Kana chimwe chezvinangwa zvako chiri kutsigira chiropa detoxification, dandelion mashizha ndiwo muriwo wako.

Pamwe chete nemavhitamini ako nemaminerari, dandelion inoshamisa sosi ye antioxidants. Nepo iwe uchida akasiyana antioxidants mukudya kwako, iyo antioxidants mudandelion ine hukama hwechiropa chako.

Mune imwe ongororo, mbeva dzine kukuvara kwechiropa dzakasangana nehepatoprotective (chiropa chinodzivirira) payakapihwa zvinyorwa zvedandelion [ * ]

Swiss chard

Kana iwe uchida kupa yako smoothie chaiyo fiber inowedzera, wedzera imwe chard uye sanganisa. Inosvika hafu yekabhohaidhiretsi yemukati mu chard inobva kune fiber, zvichiita kuti ive yakanakisa fiber-inosimudzira chinhu [. * ]

Wedzera mukaka kana mukaka usina mukaka: ½ mukombe

Iwe unogona kugara uchisarudza kuwedzera mvura kuzununguka kwako kana iwe usina mukaka paruoko, asi kune creamier shake, mukaka ndiyo nzira yekuenda nayo.

Kana iwe uri mutengi wemukaka, iva nechokwadi chekusarudza organic yakazara-mafuta mukaka. Mukaka wakadyiswa uswa unotova nani

Kana usiri mutengi wemukaka, pane zvakawanda zvingasarudzwa zvako. Hemp, cashew, almond, macadamia, coconut, uye mukaka weflakisi ndiwo sarudzo huru

Chimwe chinyorwa: Kana ukasarudza mukaka usiri wemukaka, iva nechokwadi chekutarisa zvigadzirwa kuti uone kuti hazviwedzeri shuga kana kuti hazvina kunyanya kuwanda mumakhahydrates.

Wedzera mafuta anosimudzira: 1 kushumira kana 1 kikapu

Izvi hazvingave keto kuzunungusa pasina mafuta akawedzera

Kuchengeta iyo macronutrient profile inorema mumafuta uye mapuroteni, uye yakareruka mumacarbohydrates, zvinoreva kuti unogona kuwedzera zvimwe zvinonaka zvine mafuta akawanda.

Heano mamwe epamusoro-mafuta sarudzo dzekusarudza kubva:

MCT mafuta kana mafuta poda

MCTs, kana Medium Chain Triglycerides, inzira yakanaka yekukurumidza kuwedzera mafuta pakuzunungusa kwako. Kusiyana ne-refu-chain mafuta acids anofanira kufamba ne lymph, MCTs inounzwa zvakananga kuchiropa kuti ishandiswe mafuta.

Izvi zvinoita kuti MCTs ive mubatsiri wakakwana kana iwe uchikweva kuzunungusa kwako usati waita maekisesaizi [ * ]

MCTs inouya mumhando yemvura uye yehupfu. Asi zvose zviri zviviri zvakakosha zve smoothies. Kana iwe usina kujaira maMCTs, tanga ne ¼ kana ½ yekushumira uye wedzera dose kwemavhiki maviri.

Nut butter

Kana iwe uchida smoothie yako kuti iwedzere kupfuma, wedzera imwe nut butter. Iwe unogona kusarudza maarmond, cashews, hazelnuts kana musanganiswa we keto butter kuvandudza mafuta uye mapuroteni emukati mukuzununguka kwako

Kokonati mafuta

Kokonati mafuta akaremerwa nehutano hunobatsira. Kana iwe uchida kuchengetedza kuravira kwazvakarerekera, kokonati mafuta isarudzo huru yekuwedzera mafuta emukati.

Haisi chete ine MCT oiri, asi inewo fatty acid isingawanikwe muMCT blends inonzi lauric acid.

Lauric acid ine immune-boosting properties, saka kana iwe uchinzwa kunge urikurwara, wedzera chipunu chekokonati mafuta kune yako smoothie [ * ]

Avocado

Kana iwe uchida creamier smoothies, iwe uchada iyo avocado texture. Inogona kukora zvinhu, saka unongoda ¼-½ yepakati kana yakakura avocado.

Makotapeya ane mazinga akakwira mumafuta emonounsaturated, ayo anogona kubatsira kudzikamisa cholesterol uye kuderedza njodzi yechirwere chemoyo [ * ]

Keto-inoshamwaridzika zvimwe zvekuwedzera

Iye zvino zvawave uine izvo zvekutanga zvakafukidzwa, hezvino zvimwe zvekuwedzera iwe zvaunogona kuwedzera kuisa twist pane flavour, magadzirirwo, uye hutano hwekuzunza kwako.

Stevia

Kana iwe uchida chaizvo zvinotapira smoothies, michero inogona kunge isina kukwana. Stevia inzira huru isina shuga iyo isingazowedzere shuga yako yeropa

Lemon peel

Ndizvozvo, ganda rose. Zvizhinji zvezvinovaka muviri zviri muremoni zvinotowanikwa muganda rayo. Kuzunungusa inzira yakanaka yekuwana zvinovaka muviri kubva muganda pasina kutsenga.

Limonene, phytochemical inowanikwa mupeel yeremoni, inogona kubatsira nekudzora kweropa, kuzvimba, hutano hwechiropa, uye kufutisa, kutaura zvishoma [ * ] [ * ] [ * ] [ * ]

Sarudza organic kana marimu emumba kuti udzivise chero zvakasara zvekupfapfaidza

Turmeric

Turmeric inoita kunge iri kwese kwese mazuva ano. Iyi miriwo yekare yakashandiswa kwezviuru zvemakore muIndia tsika sechirimwa chinoporesa. Uye kubatsira kwayo kunotsigirwa nesayenzi

Imwe yeanonyanya kuzivikanwa mabhenefiti eturmeric ndeye anti-kuzvimba zvimiro. Turmeric inogona kutoshanda semishonga mukurapa kuzvimba

Kuwedzera chipunu cheturmeric kune yako smoothie inzira yakanaka yekubatanidza iyi superfood mukudya kwako [ * ]

Mushonga howa

Mishonga howa iri kuseri kweturmeric mune hutano-inosimudzira maitiro echikafu. Izvi zvave zviripo kwezviuru zvemakore zvakare, asi chikafu chakajairwa chiri kungokwenya pamusoro pezvavanogona kuitira hutano hwako.

Howa huzhinji hwemishonga senge chaga, reishi, cordyceps, uye shumba mane hunouya muhupfu, huchiita kuti huwedzere kusmoothie yako.

Chia mhodzi

Mhodzi dzeChia isarudzo huru kana iwe uchida kuwedzera kadiki faibha kune yako smoothie pasina iyo yekupedzisira creaminess yeavocado. Zvisinei, imwe caveat. Kana iwe ukavasiya kwenguva yakareba, vanotora mvura mu smoothie yako uye unogona kupedzisira uine donho rakasimba mugirazi rako.

Fresh herbs

Kana iwe uri fan of mint flavour, kuwedzera mint mashizha kune yako smoothie inogona kukupa iyo kuravira kutsva kwauri kutsvaga. Sanganisa mashizha ako eminti neimwe chokoreti whey protein uye une chimwe chinhu chakafanana nekakanaka mint cookie.

Mamwe matavi ebasil, rosemary, kana lemon balm anogonawo kuwedzera kunaka uye polyphenol yemukati chero smoothie.

Keto Green Shake Formula Summary

Heino kukurumidza kumhanya pane yako yakaderera carb green smoothie formula. Sarudza imwe kana mbiri sarudzo kubva muchikamu chimwe nechimwe uye unakirwe!

Mapuroteni

• Whey protein
• Collagen
• Vegan protein

Bayas

• Blueberries
• Raspberries
• Acai berries
• Strawberries

Miti yakasvibira yemashizha

• Kale
• Sipinachi
• Coles
• microgreens
• Shumba mazino
• Chard

Milk

• Organic mukaka wakakwana kubva kumhuka dzakadyiswa uswa
• Mukaka weAlmond
• Cashew mukaka
• Macadamia nzungu mukaka
• Mukaka wekokonati
• Hemp mukaka
• Mukaka weflakisi

Mamwe mafuta

• MCT mafuta
• Macadamia nut butter
• Kokonati mafuta
• Avocado

Extras

• Stevia
• Lemon peel
• Turmeric
• Mushonga howa
• Chia mhodzi
• Mint mashizha

Keto green smoothie muenzaniso

• 1 scoop vanilla yakaomeswa whey protein poda
• ½ mukombe blueberries
• 2 makapu kare, akachekwa
• ½ kapu yemukaka wehemp usina shuga
• 1 tablespoon MCT mafuta poda
• 1 teaspoon turmeric

Kuita

Kana iwe waifunga kuenda kune ketogenic kudya kwaireva kuti waifanira kusvetuka mafaro ese kunze kwesmoothies, usanetseka.

Smoothies inzira yakanaka yekutsiva kudya kwemangwanani kana masikati uye kuwana zvakasiyana-siyana zvekudya mukudya kwako.

Seye ketogenic dieter, chinangwa chako chikuru ndechekuchengeta yakazara carbs pasi uye kuenzanisa kuzununguka kwako neprotein nemafuta.

Pane zvakawanda zvekushandisa zvekutamba nazvo zvine hushamwari keto, saka nakidzwa nemabikirwo ako esmoothie, sanganisa uye fananidza uye edza zvinhu zvitsva.

Ndeipi yako yaunofarira green smoothie musanganiswa? Chero zvazvingava, ichokwadi kuva kuzunungusa kunonaka.

Palabras clave: keto green smoothie