Keto Post-Workout Shake Recipe bakeng sa ho Matlafatsa mesifa

Ha se motho e mong le e mong ea hlokomelang tlhokahalo ea lijo tse nang le liprotheine tse ngata ka mor'a ho ikoetlisa, empa bakeng sa khōlo e nepahetseng ea mesifa le ho hlaphoheloa, tekanyo e phahameng ea protheine ka mor'a ho ikoetlisa e bohlokoa.

Haeba u se u le khutšoanyane ka nako ka mor'a thupelo ea hau e latelang ea ho koetlisa boima ba 'mele' me u batla ho hlaphoheloa ha mesifa le ho hōla ntle le ho fumana mafura, ho sisinyeha hona ha protheine e tlaase, e nang le mafura a mangata ke karabo.

E potlakile, e bonolo, e monate, 'me e kenyelletsa li-superfoods tse kang peo ea chia le avocado bakeng sa tatso le sebopeho.

Etsa bonnete ba hore u khetha phofo ea protheine ea boleng bo holimo, e sa lefelloeng e seng e ntle feela bakeng sa ho haha ​​​​le ho lokisa mesifa, empa hape e ka u thusa ho laola boima ba 'mele, ho theola mafura le ho laola tsoekere ea mali.

Ho sa tsotellehe hore na u ja lijo tse nang le lik'habohaedreite tse tlaase kapa che, protheine ee ea morao-rao ea keto-friendly e tla u thusa hore u hlaphoheloe ho tloha ho ikoetlisa ka thata, ho fumana mesifa e fokolang, le karolo e ntle ka ho fetisisa? Ha e le hantle, e latsoa joaloka smoothie ea sebele.

Tšitiso ena e tlase ea carb ka mor'a ho ikoetlisa ke:

• Ho khorisa
• Bonolo.
• E teteaneng.
• E monate.

Lintho tse ka sehloohong tsa shake ena li kenyelletsa:

• Vinilla whey protheine.
• Avocado.
• Botoro ea almonde
• Lebese le felletseng la kokonate.
• Peo ea Chia.

Lisebelisoa tsa boikhethelo:

• Setlolo se teteaneng.
• Li-cubes tsa leqhoa.

Melemo e 3 ea Bophelo bo Botle ba Keto Ena ea Shake bakeng sa Kaho ea mesifa

# 1: matlafatsa mesifa le masapo

Whey protein ke e 'ngoe ea liprotheine tse ithutoang ka ho fetisisa bakeng sa kholo ea mesifa le tahlehelo ea mafura ( ¹ ) ( ² ) ( ³ ). Likahare tsa amino acid tsa whey ke lona lebaka le ka sehloohong le susumetsang kholo ea mesifa le ho khothalletsa ho fokola.

Protheine ena e nkiloeng ka lebese e tletse ka Branched Chain Amino Acids (BCAAs) le metsoako e meng ea bioactive e bohlokoa bakeng sa kholo ea mesifa, sebopeho sa 'mele, ho hlaphoheloa, esita le bophelo bo botle ba masapo.

Motsoako o mong oa bohlokoa o atisang ho hlokomolohuoa ka har'a serum ke lactoferrin, e khothalletsang masapo a phetseng hantle, boemo bo nepahetseng ba tšepe, le sesole sa 'mele se matla. ⁴ ) ( ⁵ ).

Protheine ea Whey e boetse e khothalletsa ho lokisoa le ho hlaphoheloa ka mor'a ho ikoetlisa 'me e ka fokotsa likotsi tsa tahlehelo ea mesifa e amanang le lilemo ( ⁶ ) ( ⁷ ).

Peo ea chia ka risepe ena ke mohloli o babatsehang oa calcium le manganese, tse bohlokoa bakeng sa bophelo bo botle ba masapo. ⁸ ) ( ⁹ ) ( ¹⁰ ).

Le lebese le felletseng la kokonate le na le limatlafatsi tse 'maloa tse hlokahalang bakeng sa bophelo bo botle ba masapo le mesifa, ho kenyelletsa le magnesium, potasiamo le li-electrolyte tse ling. ¹¹ ) ( ¹² ) ( ¹³ ).

#2: E thusa ho laola boima ba 'mele

Protheine ea Whey e thusa ho laola boima ba 'mele le ho fa' mele oa hau mefuta e fapaneng ea li-amino acid tse ka ntlafatsang matla le ho eketsa matla a hau. ¹⁴ ) ( ¹⁵ ).

Li-avocados le tsona li ka kenya letsoho tahlehelong ea mafura ka lebaka la mafura a mangata le fiber. Fiber e tsoang mehloling ea lijo tsa tlhaho e ke ke ea u thusa feela hore u ikutloe u khotse nako e telele, hape e tla eketsa bongata ba libaktheria tsa mala tse phetseng hantle ka har'a colon ea hau, tse ka u thusang ho theola boima ba 'mele ( ¹⁶ ).

Almond butter e boetse e fana ka bongata ba tlhaho ba mafura le likhoele tse phetseng hantle, tse ka thibelang takatso ea lijo le ho fokotsa litakatso. Liphuputso li bonts'a hore ho ja lialmonde khafetsa ho ka u thusa ho theola k'holeseterole e phetseng hantle le ho u thusa ho boloka boima ba 'mele bo botle. ¹⁷ ) ( ¹⁸ ).

Peo ea Chia e boetse e na le ligrama tse 11 tsa fiber ea lijo ka ligrama tse 30.

Ho sebelisa peo ea chia ho u thusa hore u lule u le metsi 'me u ikutloe u khotše ka mor'a lijo. Liphuputso li tiisa hore peo ea chia e fana ka phokotso ea takatso ea lijo le ho theola boima ba 'mele ( ¹⁹ ) ( ²⁰ ).

#3: leka-lekanya tsoekere ea mali

Protheine ea Whey e ka thusa ho leka-lekanya maemo a tsoekere ea mali le ho tšehetsa metabolism e phetseng hantle.

Hyperglycemia e sa foleng ke motheo oa ho hanyetsa insulin 'me qetellong ke lefu la tsoekere la mofuta oa 2.

Ho boloka tsoekere ea mali e phetseng hantle le maemo a insulin, ka lehlakoreng le leng, ho ka fokotsa ho ruruha le kotsi ea 'dementia', lefu la tsoekere la mofuta oa 2 le lefu la pelo ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ).

Lialmonde li u thusa ho laola tsoekere ea mali ( ²⁵ ). Li boetse li fana ka melemo ea bohlokoa mabapi le bophelo bo botle ba pelo ( ²⁶ ).

Joaloka lialmonde, li-avocado le tsona li na le mafura a mangata a phetseng hantle le fiber. Limatlafatsi tsena li thusa ho boloka tsoekere e maling e le maemong a tloaelehileng, e khothalletsa botsofali bo botle le ho ntlafatsa bophelo bo botle ba pelo ( ²⁷ ) ( ²⁸ ).

Hobane peo ea chia e na le protheine e ngata le fiber ea lijo, ke khetho e 'ngoe e ntle ea ho leka-lekanya tsoekere ea mali.

Lithuto tse ngata ho batho le liphoofolong li tiisa hore ho ja peo ea chia ho ka ntlafatsa kutloisiso ea insulin le ho fokotsa maemo a kotsi a lefu la pelo. ²⁹ ) ( ³⁰ ) ( ³¹ ) ( ³² ) ( ³³ ).

Lebese la kokonate le fana ka tatso e monate le e monate ka ligrama tse 8 feela tsa net carbs ka senoelo. Ho kenyelletsa lebese la kokonate ka mor'a ho ikoetlisa ho sisinyeha ha ho ntlafatse sebopeho feela, empa hape ho ntlafatsa melemo ea bophelo bo botle ba seno sa hau sa ho hlaphoheloa.

Likokonate ke mohloli o babatsehang oa mafura a phetseng hantle 'me li bontšitsoe ho boloka tsoekere e maling le maemo a k'holeseterole hantle ( ³⁴ ) ( ³⁵ ).

Keto ka mor'a ho ikoetlisa ho sisinyeha

Seo u se hlokang feela ke blender, tse ling botoro ea almonde, avocado, peo ea chia, hanyane lebese la coconut, protheine ea vanilla whey, le voila!

Haeba u na le mamello ea lebese, u ka eketsa khaba kapa tse peli tsa tranelate e boima bakeng sa mafura a phetseng hantle le a monate. Ho seng joalo, ikutloe u lokolohile ho eketsa khaba ea oli ea MCT kapa phofo ea oli ea MCT bakeng sa ho matlafatsa mafura.

Ntlha ea bohlokoa ka ho fetisisa ke hore ho sisinyeha ha mafura a mangata, ho tlaase-carb ho ka u thusa ho theola boima ba 'mele,' me ho ja liprotheine ho bohlokoa le ho feta ha u phahamisa litšepe kapa u sebetsa sebakeng sa boikoetliso.

Sebelisa tšisinyeho ena e le lijo tsa hoseng tse nang le asiti e monate ea amino pele u ikoetlisa, kapa u e boloke bakeng sa pheko ea kamora ho ikoetlisa ho thusa mesifa ea hau ho nchafatsa le ho lokisa.

Ka hoo e batlang e le ligrama tse 9 tsa protheine ka ho sebeletsa le ligrama tse 15 tsa protheine ka likarolo tse peli, sena ke ho sisinyeha ho tukang mafura hoo u tla batla ho eketsa moralo oa hau oa lijo tsa keto.

Keto ka mor'a ho ikoetlisa ho sisinyeha

Keto Shake ka mor'a ho ikoetlisa e entsoeng ka protheine ea boleng bo phahameng ea whey, e entsoeng ho khothalletsa tahlehelo ea mafura, ho ntlafatsa ho hlaphoheloa, le ho eketsa boima ba mesifa e boima.

• Kakaretso ea nako: Metsotsoana ea 5.
• Tshebetso: 2 servings.

Lijo

• Likhaba tse 2 tsa vanilla whey protheine.
• 1 tablespoon ea botoro ea almonde.
• 1/2 avocado e butsoitseng.
• 1 tablespoon ea peo ea chia.
• 1 senoelo sa lebese le feletseng la kokonate.
• 6 likotoana tsa leqhoa.

Litaelo

1. Kenya lisebelisoa tsohle ho blender e potlakileng 'me u kopanye ho fihlela o kopantsoe.

Nutrition

• Likhalori: 447.
• Mafura: Ligrama tse 42
• Lik'habohaedreite: 8.5 ligrama tse ngata.
• Fibre: Ligrama tse 8,75
• Protein: Ligrama tse 21

Palabras clave: keto post workout shake.