Tsokolate ea mahala ea Tsokolate ea Keto Protein Shake Recipe

Protein shake e teng shelofong e 'ngoe le e 'ngoe ea lebenkele la korosari, ho tloha ho phofo ea protheine ho ea ho li-protein tse seng li loketse ho jeoa.

Empa ho na le mathata a mang a maholo ha u batla lijo tse nang le protheine e ngata. Hangata li na le tsoekere e ngata, li-sweeteners tsa maiketsetso, le li-fillers tse eketsang tsoekere ea mali le ho tsosa takatso ea har'a mots'eare.

Ho thata ho fumana li-powder tsa protheine ea carb le metsoako e se nang tsoekere. Ho fumana phofo ea protheine e latsoang hantle, e boleng bo holimo, 'me e lumellana le lijo tsa hau tsa ketogenic ho thata le ho feta.

Joale u ka etsa joang hore protheine ea hau e sisinyehe ketogenic? Seo se kenyelletsa feela ho li etsa hore li be le mafura a mangata le li-carbohydrate.

Ts'itiso ena ea protheine ea keto e monate, e tlase ea carb ke:

• E boreleli joalo ka silika.
• E monate.
• Decadent.
• E monate.
• Ntle le gluten.

Metsoako ea mantlha ea Coconut Chocolate Protein Shake ke:

• Botoro ea linate
• Whey protheine phofo le chokolete.
• Lebese la kokonate.
• Cocoa phofo.
• Peo.

Lisebelisoa tsa boikhethelo:

• Peo ea Chia.
• Li-flakes tsa kokonate.
• Botoro ea almonde.
• Protheine ea collagen.
• Ho ntšoa ha vanila ea carb e tlase.

Ke hobane'ng ha u noa ketogenic protheine Shake?

Protheine e bohlokoa bakeng sa kholo, tokiso le tlhokomelo ea mesifa le lisele. E ka ba ea u thusa ho theola boima ba 'mele ka ho ikutloa u khotse lihora tse ngata ho fihlela u ja lijo tse latelang.

Li-protein shakes li ka fana ka ligrama tse 10-30 tsa protheine ka har'a sephutheloana se nooang habonolo, se bohlokoa haholo ha u le leetong. Li boetse li nka sebaka se setle haeba feela u sa rate ho ba le nama kapa mahe lijong tsohle.

Empa protheine ha se eona feela ntho eo u ka nahanang ka eona ha u noa shake ea hau. Mona ke lintho tse ling tseo u lokelang ho li hopola:

• Mohloli oa protheine. Whey protheine, haholo-holo e feptjoang joang ea whey protein isolate, ke mofuta o fumanehang ka ho fetesisa oa protheine phofo ( ¹ ). Haeba o alejiki kapa o na le kutloelo-bohloko ho whey, sebelisa protheine ea khomo e arohaneng. Ntho ea bohlokoa ka ho fetisisa ha ho tluoa tabeng ea ho sisinyeha ha protheine ke bioavailability. Sena se bolela hore o batla hore 'mele oa hau o khone ho senya le ho monya li-amino acid tse ngata ho tsoa ho protheine kamoo ho ka khonehang.
• Tsoekere le lik'habohaedreite. Esita le litholoana tse nang le tsoekere e tlaase joaloka blueberries li ka eketsa palo ea lik'habohaedreite tsa hau, kahoo e-ba hlokolosi ka litholoana tseo u li kenyang liprotheine tsa hau.
• Lisebelisoa tsa ho ruruha. Lisebelisoa tse ling tse kang peanut butter, li-fillers, le seo ho thoeng ke "tatso ea tlhaho" li ka 'na tsa se ke tsa eketsa lik'habohaedreite ka har'a li-carb tse tlaase, empa li ka khothalletsa ho ruruha' me li ka u ntša. ketosis.
• Mafura a phetseng hantle. Etsa bonnete ba hore o eketsa mafura a phetseng hantle joalo ka oli ea kokonate le avocado ho protheine ea hau.

Litaba tse monate ke hore, ha u na ho tšoenyeha ka lintho tsena kaofela ha u etsa keto e entsoeng ka tranelate e khethehileng. E na le ntho e 'ngoe le e 'ngoe eo ue hlokang bakeng sa ho matlafatsa matla, ntle le lisebelisoa tse phahamisang tsoekere e maling.

Melemo ea protheine ena ea ketogenic e sisinyeha

Ntle le boiketlo ba eona le tatso e kholo, ts'isinyeho ena ea protheine ea ketogenic e u fa melemo e mengata ea bophelo bo botle.

# 1: Thuso pele le ka morao ho koetliso

Whey protheine ke mohloli oa protheine o fumanehang haholo o loketseng lijo tsa hau tse tlase tsa carb.

Protheine ea Whey ha e thuse feela ho haha ​​​​le ho boloka mesifa ea mesifa, e boetse e thusa ho hlaphoheloa ka mor'a ho ikoetlisa. Whey ke e 'ngoe ea li-supplement tse ithutoang ka ho fetesisa bakeng sa ho aha mesifa. E ka u thusa ho fihlela sebopeho sa 'mele seo u se sebeletsang ka thata ( ² ).

Sena se ka etsahala ka lebaka la bongata bo felletseng ba li-amino acid, ho kenyeletsoa le ketane ea li-amino acid (BCAAs), eo bafuputsi ba reng e kanna ea fokotsa likotsi tsa tahlehelo ea mesifa e amanang le lilemo. ³ ).

Lebese la kokonate le na le li-acid tse bohlokoa tse mafura le liminerale tse kang magnesium, potasiamo le calcium. Tsena ke tsona liminerale tseo u li ntšang ha u fufuleloa, kahoo ho bohlokoa ho li tlatsa ka mor'a koetliso. ⁴ ).

Kokonate e boetse e na le mafura a "medium chain triglyceride" (MCT) a fanang ka 'mele oa hau matla a mangata a bonolo ho matlafatsa boikoetliso ba hau.

U ka 'na ua se ke ua nahana ka phofo ea chokolete ea whey ha u nahana ka ho matlafatsa ts'ebetso ea hau ea' mele, empa u lokela ho e etsa. Cocoa e tletse magnesium, e molemo bakeng sa bophelo bo botle ba mesifa, methapo le pelo, le ts'ebetso ea 'mele ka kakaretso. ⁵ ) ( ⁶ ) ( ⁷ ).

#2: E thusa ho laola boima ba 'mele

Whey protheine le whey isolate ke tsela e ntle ea ho eketsa tšebeliso ea protheine ea hau, ho u thusa hore u ikutloe u khotse ebile u khotsofetse nako e telele. Likahare tsa eona tsa amino acid li ka thusa ho theola boima ba 'mele, ntle le ho sekisetsa tahlehelo ea mesifa ( ⁸ ).

Kokonate e laetsoe Li-acid tsa MCT hore 'mele oa hau o ka senya habonolo' me oa fetoha li-ketone. Ha 'mele oa hau o fumana li-ketone tse ngata, o tla kena ka potlako ho ketosis, e thusang ho thibela litakatso le ho u thusa ho lahleheloa ke mafura. ⁹ ) ( ¹⁰ ).

Liphuputso li bontša hore linate tse kang lialmonde le linate tsa macadamia li ka thusa ho theola boima ba 'mele le ho ntlafatsa bophelo bo botle ba metabolism. Ka kakaretso, batho ba jang walnuts ba na le ho se be bonolo ebile ba na le kotsi e tlase ea lefu la pelo ho feta ba sa e jeng ( ¹¹ ) ( ¹² ).

# 3: ntlafatsa tšilo ea lijo le bophelo bo botle ba mala

Protheine ea Whey ha e ithutoe feela bakeng sa litlamorao tsa eona ho motsoako oa protheine ea mesifa, empa hape le bakeng sa tlatsetso ea eona ho bophelo bo botle ba mala.

Serum e ka susumetsa nts'etsopele ea limolek'hule tse thibelang ho ruruha, tse ka thusang ho loantša ho halefisa mala le mafu a kang Crohn's disease le ulcerative colitis. E ntse e ithutoa joalo ka kalafo ea ho thusa ho lokisa le ho boloka likhohlano tse tiileng ka har'a mala a mala, a ikarabellang bakeng sa ho monya ha limatlafatsi ( ¹³ ) ( ¹⁴ ).

Li-MCT acid tse ka har'a macadamia nut butter kapa oli ea MCT li ka ba le phello e ntle ho microbiome ea hau ea mala, athe lebese la kokonate le na le MCTs e sebetsang hantle ka maleng hammoho le liminerale tsa electrolyte tse tšehetsang bophelo bo botle ba mala. ¹⁵ ).

Cocoa e ka sebetsa joalo ka probiotic ka maleng a hau, e etsa hore e be ntle bakeng sa ho boloka likokoana-hloko tsa maleng a hau li fapane ebile li phetse hantle ( ¹⁶ ).

Tsokolate Keto Sugar Free Shake

Smoothie ena e monate ke lijo tsa hoseng tse tlase tsa carb, haholo-holo hoseng ho phetheselang. Ka lisebelisoa tse 'maloa feela, ha ho hlokahale hore u tšoenyehe ka nako ea ho itokisetsa kapa ho hloekisa ka mor'a ho e etsa.

Mohlomong u se u ntse u e-na le boholo ba lisebelisoa tsena tse tlase tsa carb keto sebakeng sa hau sa polokelo.

Eketsa fragole tse nang le serame bakeng sa keto chokolete ea fragola ea keto kapa leka ena e monate. Vegan Green Smoothie E Tlatsitse Meroho.

Keto Shakes - E bonolo, e potlakile ebile e monate

Haeba u jeoa ke bolutu ka li-recipe tsa lijo tsa hoseng tsa keto letsatsi le leng le le leng, li-protein shakes ke tsela e ntle ea ho fetola lintho. Ha se feela hore li tla u bolokela nako hoseng, empa li boetse li feto-fetoha haholo, li lumella ho kopanya ho sa feleng ha metsoako le litatso.

Shakes hape ke e 'ngoe ea litsela tse bonolo tsa ho sebelisa li-supplement tsa keto, joalo ka lihlahisoa tsa protheine.

Haeba u batla tse ling tsa li-carb tse tlase ka ho fetisisa le tse monate ka ho fetisisa bakeng sa lijo tsa hau tsa ketogenic, eketsa e 'ngoe ea tsena ho repertoire ea hau ea diresepe:

• Bowl ea Creamy Chocolate Nut Smoothie.
• Brain Boost Triple Chocolate Breakfast Breakfast Shake.
• Cinnamon Smoothie e entsoeng ka oli ea MCT.

Tsokolate ea Mahala ea Tsokolate ea Keto Protein Shake

Natefeloa ke ts'isinyeho ena e boreleli, e bolileng e seng e lokile ka mor'a metsotso e 5 'me e na le li-carbs tse 4 feela ha ho sebetsoa.

• Kakaretso ea nako: Metsotsoana ea 5.
• Tshebetso: 1 sisinya.

Lijo

• 1 senoelo sa lebese la almonde le sa tsoekere.
• 1/4 senoelo sa lebese lohle la kokonate kapa tranelate e boima ea organic.
• 1 teaspoon ea chokolete lebese protheine phofo.
• Li-teaspoon tse 2 tsa phofo ea cocoa.
• 8 - 10 marotholi a metsi stevia ho latsoa.
• 1 teaspoon botoro ea linate kapa botoro ea almonde.
• Lik'hilograma tse 3-4 tsa leqhoa.
• 1 tablespoon ea linaoa tsa cocoa (ho ikhethela).
• 2 tablespoons ea tranelate e shapuoa (ho ikhethela).

Litaelo

1. Eketsa lisebelisoa tsohle ho blender e potlakileng, e otla ka lebelo le phahameng ho fihlela e boreleli.
2. Holimo ka botoro ea linate kapa botoro ea almonde, cocoa nibs, coconut flakes kapa walnuts haeba u lakatsa.

Nutrition

• Boholo ba karolo: 1 sisinya.
• Likhalori: 273.
• Mafura: 20 g.
• Lik'habohaedreite: 4 g.
• Fibre: 1 g.
• Protein: 17 g.

Palabras clave: Liprotheine tsa Chokolete tse tlase tsa Carb Shake.