Recipe ea Chelete ea Chokolete ea Berry

Tsokolate Berry Protein Shake ena e tletse ka mafura le liprotheine tse matlafatsang le tse tlatsang. Ho feta moo, li-blackberries li na le vithamine C e ngata ea antioxidant, e loketseng ho lokisoa ha lisele le ts'ebetso ea 'mele ea ho itšireletsa mafung.

E potlakile ebile e bonolo ho e etsa, ho sisinyeha ha protheine ea adaptogenic ho loketse ho natefeloa pele ho koetliso kapa ka mor'a ho fufuleloa.

Metsoako ea mantlha ea Chocolate Berry Protein Shake ena e kenyelletsa:.

• Vanila e sa tsoekere le lebese la almonde o lebese lohle la kokonate.
• Maberebere a matsó.
• Tsokolate protheine phofo.
• peo ea chia.

Keketso ka boikhethelo:

• Sepinichi sa lesea se tletseng letsoho o bonolo khale.
• Khaba ea oli ea kokonate bakeng sa ho sisinyeha ha mafura a mangata haholo kapa oli e phofshoana ea MCT.
• Fafatsa ka chips ea chokolete e sa tsoekere.

Smoothie ena e bonolo haholo ke:

• Tatso e monate ea chokolete.
• Ho hlanya hanyane.
• Candy.
• E monate.
• E u boloka u tletse lihora tse ngata.
• E na le ligrama tse 18 tsa protheine le mafura a phetseng hantle.

Melemo ea Bophelo bo Botle ba Chocolate Berry Protein Shake

# 1. E khothalletsa tšebetso ea lisele

Alpha Lipoic Acid (ALA) ke ntho ea tlhaho ea tlhaho ea antioxidant le lipid e tšehetsang le ho laola tšebetso ea lisele. E thusa ho loants'a le ho thibela khatello ea oxidative le ho fokotsa ho ruruha ( ¹ ).

ALA e boetse e tsejoa ka ho ntlafatsa kutloisiso ea insulin, ho theola tsoekere ea mali, le ho laola tlhahiso ea cortisol, tseo kaofela li thusang ho sebetsana le ho ruruha le ts'ebetso ea metabolic. Sena se bohlokoa bakeng sa bophelo bo botle ba 'mele le ba kelello ( ² ).

Cat's claw e boetse e tšehetsa tšebetso ea lisele ka lebaka la thepa ea eona ea antioxidant le anti-inflammatory ( ³ ).

Phuputso ho batho ba baholo ba phetseng hantle e fumane ho fokotseha ho hoholo ha tšenyo ea DNA le keketseho ea tokiso ea DNA ho barupeluoa ba nkileng 250-350 mg ea cat's claw extract ka nako ea libeke tse 8. Sena se ne se bapisoa le sehlopha sa taolo se sa kang sa nka tlatsetso ( ⁴ ).

# 2. E u boloka u phutholohile 'me u laola khatello ea kelello

L-Theanine ke amino acid e khutsitseng e sebetsang ntle le ho etsa hore u ikutloe u le botsoa kapa u otsele. ⁵ ).

Ho na le lithuto tse ngata mabapi le melemo ea L-Theanine, empa motsoako ona o khutsisang o tsebahala haholo ka bokhoni ba ona ba ho fokotsa khatello ea maikutlo, matšoenyeho le letsoalo. ⁶ ) ( ⁷ ) ( ⁸ ).

Ho eketsa ho ja L-theanine ho ka fokotsa ho tšoenyeha le matšoao a amanang le mathata a mang a maikutlo.

# 3 Liprotheine tse phahameng tse thusang ho hola le ho lokisa mesifa

Shake ena e nang le protheine e loketse joalo ka seneke sa kamora ho ikoetlisa ho thusa ho aha le ho boloka mesifa ( ⁹ ) ( ¹⁰ ) ( ¹¹ ). Protheine e boetse e bohlokoa ho:

• Ho u boloka u tletse lihora tse ngata.
• Ho theola boima ba 'mele ( ¹² ).
• Ho tsosolosoa ha lisele tse senyehileng ( ¹³ ) ( ¹⁴ ).

Recipe ena e hloka hore ho be le phofo ea chokolete ea protheine eo u e khethileng.

Haeba u na le allergy ea lebese kapa ho se mamelle lactose ho feteletseng, leka protheine ea boleng bo holimo ea nama ea khomo feptjoa ka joang o phofo ea protheine ea vegan. Ka bobeli li loketse lijo tsa ketogenic 'me li tla u fa mefuta e sa tšoaneng ea amino acid ho thusa ho tšehetsa kholo ea mesifa le ho hlaphoheloa.

Haeba u le mothating oa ho ts'oara chokolete e tlase ea carb, ena ke eona eo u lokelang ho e leka. Hape, o tla fumana litlamorao tse matlafatsang boko tsa phofo ea MCTs le litlama tse matla tsa adaptogenic.

Liprotheine tsa Berry Chocolate Shake

Itokisetse ho sisinyeha ha protheine ea chokolete ea adaptogen e tla khotsofatsa litakatso tsohle tsa hau le ho u fa matla ao u a hlokang ho qeta letsatsi.

• Kakaretso ea nako: Motsotso o le mong.
• Tshebetso: 1 sisinya.

Lijo

• ¾ senoelo sa lebese la almonde.
• ¼ senoelo sa li-blackberries.
• ½ khaba ea phofo ea chokolete ea protheine.
• 1 teaspoon ea peo ea chia.
• Lik'hilograma tse 1-2 tsa leqhoa.
• Stevia kapa erythritol ho latsoa.

Litaelo

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

Nutrition

• Likhalori: 189.
• Mafura: 8,3 g.
• Likhabohaedreite: 3,2 g.
• Liprotheine: 18,2 g.

Palabras clave: Recipe ea tsokolate ea melee ea chokolete e sisinyeha.