Tsokolate Nut Whey Protein Shake Recipe

Whey protheine ke e 'ngoe ea lisebelisuoa tsa ts'ebetso tse batlisisitsoeng ka ho fetisisa 'marakeng. Ka mefuta e fapaneng ea li-amino acid tsa bohlokoa le metsoako e meng ea ho haha ​​mesifa, whey ke ntho eo u ka ratang ho qala ho e eketsa ho diresepe tsa hau tsa smoothie.

Phofo ena e monate ea chokolete ea whey ke ketogenic haholo-holo, e nang le ligrama tse 15 tsa protheine ea whey e arohaneng le likhomo tse feptjoang joang, ligrama tse 19 tsa mafura, le ligrama tse 3 feela tsa lik'habohaedreite ha ho sebelisoa.

Ka protheine le mafura a mangata, u tla batla ho lahla tholoana ea hau bakeng sa tsoekere ena e leka-lekaneng ea protheine ea whey.

Hore na o batla phetisetso ea lijo kapa shake ea kamora ho ikoetlisa e ts'ehetsang kholo ea mesifa le ho hlaphoheloa, Chocolate Nut Whey Shake ena ke ea hau.

Sehlahisoa sena sa protheine ea whey ke:

• Ka chokolete.
• Botoro.
• E monate.
• E boreleli joalo ka silika.

Metsoako ea mantlha ea smoothie ena e monate e kenyelletsa:

• Whey protheine phofo le chokolete.
• Macadamia nut butter kapa almonde butter.
• Lebese la almonde le sa tsoekere.

Lisebelisoa tsa boikhethelo:

• Moeletsi.
• Cocoa phofo.
• Peo ea folaxe.
• Peo ea hemp.

Melemo e 3 e phetseng hantle ea whey ena e sisinyeha

# 1: e khothalletsa ho laola boima ba 'mele

Protheine ea Whey e tumme ka ho thusa batho ho boloka mesifa e se nang mafura le ho lahleheloa ke mafura a 'mele a sa batleheng. 'Me sena se bakoa ke karolo e kholo ea profil ea amino acid ea whey.

Whey ke protheine e feletseng, e bolelang hore e na le li-amino acid tsohle tsa bohlokoa, ho phaella ho branched-chain amino acid, kapa BCAAs, tse ikarabellang haholo bakeng sa kholo ea mesifa.

Whey e ka u thusa hore u ikutloe u tletse nako e telele, ha u bapisoa le lik'habohaedreite, tse ka lebisang ho theola boima ba 'mele ( ¹ ). 'Me e ka thusa ho ntlafatsa sebopeho sa' mele ka ho u thusa ho fumana kapa ho boloka mesifa ha u ntse u lahleheloa ke mafura ( ² ).

Nut butter, ho sa tsotellehe hore na u sebelisa almond butter, macadamia butter, kapa motsoako oa linate tse fapa-fapaneng, e na le livithamine, liminerale le mafura a phetseng hantle a fanang ka matla a tšoarellang nako e telele le a tlaase.

Li-avocado Li boetse li fana ka mafura a boleng bo holimo bakeng sa matla, a tla u thusa ho matlafatsa boikoetliso ba hau kapa letsatsi le lelelele ofising.

Li tletse monounsaturated fatty acids (MUFAs), tse ka thusang ho thibela takatso, ho u thibela ho ja ho tlōla le ho ja lijo tse bobebe, 'me li ka thusa ho laola boima ba' mele ( ³ ) ( ⁴ ).

Esita le phofo ea cocoa e bontšitsoe ho khothalletsa ho theola boima ba 'mele,' me phuputso e 'ngoe e bontšitse hore tšebeliso ea chokolete e ne e amahanngoa le BMI e tlaase ( ⁵ ).

# 2: E tšehetsa bophelo bo botle ba pelo

Serum le eona e ka ba molemo bakeng sa pelo ea hau.

Serum e ithutoe bakeng sa litlamorao tsa eona khatellong ea mali, triglycerides, kutloisiso ea insulin, le taolo ea tsoekere ea mali, kaofela ka litholoana tse ntle. ⁶ ) ( ⁷ ) ( ⁸ ) ( ⁹ ).

Lijo tse nang le mafura a monounsaturated a tsoang ho lialmonde le li-avocado li ka boela tsa thusa ka bophelo bo botle ba pelo ka ho theola k'holeseterole e mpe le triglycerides le ho eketsa k'holeseterole e ntle. ¹⁰ ) ( ¹¹ ).

Ka lebaka la bongata ba li-antioxidants, flavonoids le limatlafatsi tse ling tse matla, cocoa e ka ba le bokhoni ba ho ntlafatsa phallo ea mali, ho laola k'holeseterole le maemo a tsoekere maling. ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

#3: e matlafatsa boko

Limatlafatsi tse ka har'a protheine ea whey, botoro ea linate le li-avocado le tsona li ka ntlafatsa bophelo bo botle ba boko.

Boko ba hau bo hloka li-amino acid ho susumetsa tlhahiso ea li-neurotransmitters, tse eketsang matla a kelello le ts'ebetso ea kelello.

Liphuputso ho litoeba li bonts'itse hore ho tlatsa maemo a tryptophan ka alpha-lactalbumin ka har'a protheine ea whey ho ka thusa ho ntlafatsa maemo a serotonin, ka lebaka leo, ho ntlafatsa ts'ebetso ea hau ea kelello. ¹⁹ ) ( ²⁰ ).

Cocoa e na le li-polyphenols tse ngata, flavonoids le li-antioxidants tse thusang ho sebetsa hantle ha boko. ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ) ( ²⁵ ) ( ²⁶ ).

Li-avocado li boetse li na le limatlafatsi tse ka ntlafatsang bophelo bo botle ba boko.

Likahare tsa oleic acid li tšehetsa boko le mohopolo, ha li-monounsaturated fatty acids (MUFA), tse tsejoang hape e le mafura a matle, li bontšitsoe ho fokotsa matšoao a khatello ea maikutlo le matšoenyeho ( ²⁷ ).

Tsokolate Nut Whey Shake

Li-recipe tse ngata tsa liprotheine tsa shake li na le botoro ea peanut e tukang kapa yogurt ea Greek e nang le carb e phahameng. Lebala tsena tsohle ka carb ena e tlase, ho sisinyeha ha mafura a mangata a sebelisang phofo ea chocolate ea protheine, nut butter, kapa avocado almond butter, empa e latsoa joalo ka protheine ea peanut butter.

Kakaretso ena e potlakile ebile e bonolo 'me e sebelisa metsoako eo mohlomong u seng u ntse u e-na le eona sebakeng sa hau sa polokelo.

Ikutloe u lokolohile ho kenya li-walnuts tsa boleng bo holimo, lipeo tsa chia, peo ea folaxe, kapa lipeo tsa hemp lijong tsa hau tsa hoseng bakeng sa ho teteka ha limatlafatsi le ho feta.

Kapa fapanyetsana Chocolate Whey Protein Powder bakeng sa Vanilla Whey Protein le Vanilla Almond Milk bakeng sa tatso e khanyang, e khanyang.

U ka etsa hore lijo tsa hau tsa hoseng li sisinyehe bosiung ba pele, bakeng sa ho noa habonolo le ho li tšoara hoseng.

Leha ho le joalo, u ne u ke ke ua kopa recipe e bonolo ho tšehetsa lijo tsa hau tse tlaase tsa carb.

Tsokolate Nut Whey Shake

Ka ligrama tse 20 tsa protheine, whey shake ena e monate ke e 'ngoe ea liprotheine tse monate ka ho fetisisa,' me e ka sebelisoa ho nkela lijo tse nang le protheine e ngata kapa e le phekolo ea ka mor'a ho ikoetlisa.

• Kakaretso ea nako: Metsotsoana ea 5.

Lijo

• 1 khaba ea chokolete whey protheine phofo.
• 1 senoelo sa lebese la almonde le sa tsoekere kapa lebese la almonde la vanilla.
• 1 tablespoon ea macadamia nut butter.
• ⅓ avocado e butsoitseng.
• Khaba e 1 ea phofo ea cocoa.
• Lik'hilograma tse 4-6 tsa leqhoa.
• Setlolo sa stevia ho latsoa (kapa sweetener ea khetho ea hau).

Litaelo

1. Kenya ntho e 'ngoe le e' ngoe ho blender e potlakileng, ho kopanya ho fihlela ho kopantsoe hantle.
2. Holimo ka khaba ea tranelate ea kokonate le pinch ea sinamone ea fatše haeba u lakatsa.

Nutrition

• Boholo ba karolo: 1 sisinya.
• Likhalori: 330.
• Mafura: 19 g.
• Lik'habohaedreite: 12,5 g (letlooa tse 5).
• Fibre: 7,5 g.

Palabras clave: Tsokolate Nut Buttermilk Shake Recipe.