Lijo tsa hoseng ke e 'ngoe ea likarolo tse thata ka ho fetisisa tsa bophelo bo tlase ba carb keto. Haholo-holo haeba u sa khone ho ja mahe kapa u kula feela ka bona.
Haeba u batlana le maikutlo a ho ja lijo tsa hoseng tsa keto tse se nang mahe, keto Chocolate Shake ena ea Low Carb High Protein Keto Chocolate Shake ke ea hau.
E tletse limatlafatsi le mafura a phetseng hantle, protheine ena ea chokolete e sisinyeha e tla u boloka u tsamaea lihora tse ngata.
Lintho tse ka sehloohong tsa ts'ebetso ena ea chokolete ea keto li kenyelletsa:
- Botoro ea linate.
- Collagen.
- Setlolo se boima kapa lebese le feletseng la kokonate.
- Avocado.
- Phofo ea cocoa e sa tsoekere.
Lisebelisoa tsa boikhethelo:
- Sekhahla sa Vanilla.
- Letsoai la leoatleng.
- Linate tse khaotsoeng.
- Li-chips tsa chokolete tse se nang tsoekere.
Sehlahisoa sena se nang le collagen e ngata ke:
- E monate.
- Ka chokolete.
- Li-walnuts
- Ho tlatsa.
- E tletse protheine.
- Ho bonolo ho itokisetsa ka metsotso.
- Ha e na gluten, e se na soya, 'me e na le khetho ea ho se be le lebese.
Sejo sa hoseng se phethahetseng sa Carb Grab-N-Go
Pele o qala ketogenic ja lijoLikhetho tsa hau tsa lijo tsa hoseng mohlomong li ne li kenyelletsa bar ea lijo tsa hoseng, oatmeal ea hang-hang, kapa tsokolate e entsoeng esale pele, eo ho seng le e 'ngoe ea tsona e nang le keto-friendly. Bongata ba tsona li na le metsoako e belaetsang haholo.
Ka likhetho tsa hau (le nako) tse fokolang, u ka 'na ua ipotsa, "Nka ja eng hoseng ebe ke ntse ke le keto?"
Litšisinyeho li diresepe tsa keto E loketse motho leha e le ofe ea nang le nako e nyenyane kapa ea se nang nako ea ho phomola hoseng 'me a hloka lijo tsa hoseng tse potlakileng ho itokisetsa. Haeba u e-na le kopi e nkiloeng kapa nkho ea khalase e nang le sekwahelo se sothehileng, u ka tšela smoothie ea hau ho tloha ho blender ka har'a setshelo, ue behe ka mokotleng oa hau, ebe u tsoa ka monyako. Shake ena ke lijo tsa hoseng tsa "grab-n-go" tse loketseng batho ba potlakang.
Etsa hore smoothie e be bonolo le ho feta
Joalo ka ho lokisa moralo oa lijo tsa beke ea hau, o ka etsa lijo tsa hoseng habonolo. Ho e-na le ho poma le ho hloekisa hoseng ho hong le ho hong, lokisetsa metsoako eohle ea hau, e le hore u se ke ua senya nako ho e lokisa. Litlhahiso tseo u ka li lekang ke tsena:
- Ka Lisontaha, iphe nako ea ho lokisetsa, ho ratha le ho arola metsoako e mengata e sebelisoang ka tloaelo. Khaola meroho kapa litholoana tse nang le tsoekere e tlaase, ebe u li boloka ka sehatsetsing kapa sehatsetsing bakeng sa ho sebelisoa har'a beke.
- Arola metsoako e tiileng ea matsatsi a mahlano ka har'a linkho tse arohaneng tsa khalase, u siee mokelikeli kantle. Letsatsi le leng le le leng, o ka kenya litaba tsa nkho ea khalase ka har'a blender ebe o eketsa mokelikeli ebe o kopanya.
Mokhoa oa ho etsa carb e tlase e sisinyeha
Ha u nahana ka li-smoothies, u ka inahanela lino tse khanyang tsa tropike tse tletseng litholoana. Le hoja litšisinyeho tsena e ka ba pheko e monate, li ka boela tsa senya tsoekere ea mali 'me ha se karolo ea lijo tse tlaase tsa carb ketogenic.
Keto Shake e loketseng e tla ba le likarolo tse 'maloa:
- Mokelikeli.
- Mohloli oa protheine.
- Mohloli oa mafura.
- Ho hong ho e fa setlolo se monate.
Latela litataiso tse ka tlase ho etsa hore carb e tlase e sisinyehe haholo ka protheine le mafura a phetseng hantle.
# 1 Qala ka motheo oa meroho le litholoana tse nang le lik'habohaedreite tse tlase
Li-recipe tse ngata tsa smoothie li kopanya liapole, libanana, monokotsoai, le litholoana tse ling tse ka nahanoang ka motsoako oa tsoekere e ngata. Ho etsa carb ea hau e tlaase, u tla felisa boholo ba litholoana 'me u tsepamise maikutlo ho meroho. Mona ke lisebelisoa tse ling tseo u ka bang le tsona setokong:
- Li-avocados: Li-avocado li eketsa monko o motenya, 'me li eketsa karolo e ngata ea mafura a phetseng hantle. U se ke ua khathatseha, li-avocado li atisa ho nka tatso ea lisebelisoa tse ling tsa hau (joaloka chokolete), kahoo smoothie ea hau e ke ke ea latsoa joaloka guacamole.
- Monokotsoai: Monokotsoai ke e 'ngoe ea likhetho tse nang le tsoekere e tlase tse lumelletsoeng ho keto Shakes, 'me ho ntse ho le molemo ho li fokotsa ho tse seng kae kapa ho feta ka letsatsi.
- Leafy Greens - Kale, spinach, le meroho e meng e eketsa livithamine le liminerale tsa bohlokoa ho smoothie le ho kopanya habonolo le lisebelisoa tse ling. U ka boela ua ba le meroho ena e hloekile ebile e le leqhoa ho etsa hore mokhoa oa ho etsa smoothie o be bonolo le ho feta.
# 2 Eketsa protheine, mafura a phetseng hantle le fiber ea lijo
Hang ha u se u khethile litholoana le meroho bakeng sa smoothie ea hau, ke nako ea ho eketsa tekanyo ea protheine le mafura a phetseng hantle. Sena se tla eketsa motsoako ho sisinyeha ha hao 'me se tla u boloka u khotše ho fihlela nakong ea lijo tsa motšehare. Liprotheine tse latelang li sebetsa hantle lijong tsa ketogenic:
- Macadamia Nut Butter: Almond butter, macadamia nut butter, le peō butters ke tsela e ntle ea ho eketsa mafura, protheine le tatso ho smoothie ea hau. Nut butter ke motsoako oa linate le mafura a mang a etsang motsoako o monate, o monate ho smoothie leha e le efe.
- Phofo ea protheine: Ho bohlokoa ho ja ligrama tse 15 ho isa ho tse 20 tsa protheine nakong ea lijo tsa hoseng, tse ka bang thata ho li fumana lijong tseo u li jang. Nahana ka ho kenyelletsa protheine ea boleng bo holimo ea collagen kapa protheine ea whey ho shake ea hau ho fihlela litlhoko tsa hau tsa protheine.
- Oli ea kokonate, Oli ea MCT kapa botoro ea kokonate: Joalo ka botoro ba linate, botoro ea kokonate le oli ea kokonate e tiisa sebopeho sa smoothie ea hau ha u ntse u eketsa mafura a bophelo bo botle.
- Linate, peo le lisebelisoa tse ling: Haeba u motho ea ratang metsoako ea li-smoothie tsa bona, nahana ka ho eketsa walnuts e khaotsoeng, phofo ea cocoa, peo ea chia, li-flakes tsa kokonate tse halikiloeng kapa lipeo tsa sesame tse halikiloeng.
- Haeba ho hlokahala, sebelisa li-sweeteners tsa ketogenic: Haeba u batla hore tsokolate ea hau e latsoehe joalo ka tsokolate, nahana ka ho eketsa stevia o erythritol ho smoothie ea hau.
Ka risepe ena, o tla kopanya botoro ea almond kapa macadamia nut butter le collagen, ho u fa ligrama tse ka bang 50 tsa mafura, ligrama tse 14 tsa protheine, le ligrama tse 2 feela tsa net carbs ka khalase e le 'ngoe. Mme ho feta tsohle, e latsoa joalo ka kopi ea chokolete ea peanut butter !!
# 3 Kopanya le mokelikeli oa ketogenic
Hang ha u se u khethile metsoako ea hau e tiileng, ke nako ea ho eketsa mokelikeli le leqhoa. Khetha seno se nang le carb e tlase, se se nang tsoekere, 'me tsohle tsa tlhaho.
U ka kopanya smoothie ea hau habonolo le metsi, empa sena se ka etsa hore smoothie ea hau e se ke ea latsoa le ho matha. Ho eketsa tatso e nyane le setlolo sa creamier, leka ho sebelisa e 'ngoe ea lisebelisoa tse latelang:
- Lebese la almonde le sa tsoekere: Lebese la linate, joalo ka lebese la almonde le sa tsoekere, ke khetho e ntle ea lebese e sebetsang hantle ka li-smoothies; etsa bonnete ba hore u hlahloba metsoako ebe u khetha mofuta o se nang tsoekere kapa litatso.
- Lebese le felletseng la kokonate: E phuthetsoe ka mafura a phetseng hantle, lebese la kokonate le tranelate ea kokonate ke tse ling tsa metsoako e tloaelehileng ea keto shakes.
- Ketogenic Dairy Options: Haeba u sa utloe bohloko ka lebese kapa ha u allergy, u ka sebelisa tranelate e boima kapa tranelate e boima ea shakes ka li-carb tse tlase. Leha ho le joalo, lebese le entsoeng ka lebese, ho tloha ho skim ho ea ho mafura a feletseng, a thibetsoe: lik'habohaedreite le maemo a tsoekere a phahame haholo.
Natefeloa ke ho sisinyeha ha carb e tlase hoseng
Hoseng ha ho phathahane, Shake ena ea Tsokolate ea Buttermilk e tla ba poloko ea hau. Ho tla nka feela nako ea ho lokisetsa ka kakaretso ea metsotso e mehlano, e ka fokotsoang ho metsotso e 'meli haeba u lokisetsa metsoako esale pele. Ho feta moo, e teteaneng, e ruile ebile e monate, joalo ka tsokolate ea peanut butter e sisinyeha, empa ka botoro ea linate e phetseng hantle, e nang le limatlafatsi tse ngata.
Ikutloe u lokolohile ho leka mefuta e fapaneng ea risepe ena e tlase ea carb, empa kamehla hopola ho kenyelletsa:
- Meroho kapa litholoana tse nang le tsoekere e fokolang.
- Mafura a phetseng hantle.
- Mohloli oa protheine.
- Mokelikeli oa ketogenic, joalo ka lebese la almonde le sa tsoekere.
'Me joale, ha re tsamaee le recipe.
Keto Chocolate Shake le Collagen
Ketogenic Collagen Chocolate Shake ena ke mokhoa o monate oa ho ja kofi ea hau ea hoseng kapa matla a matla neng kapa neng ha o e hloka. Tlhokomeliso: Resepe ena e etsa li-servings tse 2, empa lintlha tsa phepo ke tsa 1 feela.
- Nako ea ho itokisa: Metsotsoana ea 5.
- Kakaretso ea nako: Metsotsoana ea 5.
- Tshebetso: 2 likopi.
- Sehlopha: Lino.
- Kamore ea kichineng: Moamerika.
Lijo
- 1/2 avocado e mahareng, hoo e ka bang 45 g.
- 2 tablespoons ea collagen.
- Khaba e le 1 ea peo ea chia, e kolobisitsoeng ka likhaba tse 3 tsa metsi ka metsotso e 15.
- 1 tablespoon ea almonde butter kapa nut butter.
- 3/4 senoelo sa ho shapa tranelate e boima kapa lebese le feletseng la kokonate.
- 1 1/4 senoelo sa metsi.
- Khaba e 1 ea phofo ea cocoa.
- 5 likotoana tsa leqhoa.
Litaelo
- Kenya lisebelisoa tsohle ho blender mme u kopanye ho fihlela o kopantsoe hantle.
- Sebeletsa 'me u thabele!
Nutrition
- Likhalori: 529.5.
- Mafura: 51 g.
- Lik'habohaedreite: 8 g (lik'habohaedreite tse ngata: 4 g).
- Fibre: 4 g.
- Protein: 14,5 g.
Palabras clave: Ketogenic Collagen Chocolate Shake.