I-Carb ephantsi ye-Acai ye-Almond Butter Smoothie Recipe

Ngamanye amaxesha abantu badlula kwixesha lentlungu xa betshintshela kwi-a Ukutya ketogenic. Unokuzisola ngokulahlekelwa kokunye kokutya kwakho okuthandayo emva kokuzilolonga: ii-potato skillets, izitya zepasta, kunye ne-smoothies.

Kodwa ungakhathazeki. Unokonwabela ukusela i-smoothies yakho oyithandayo, ngokwenza ii-tweaks ezimbalwa ezilula zesithako. Ngokunyusa amanqatha, ukuphelisa iswekile eyongeziweyo kunye neziqhamo ezinoshukela ophezulu, kwaye usebenzisa kuphela i-keto-friendly protein powders, usenako ukonwabela ukuhlaziya, ukungcangcazela okumnandi. Oku kushukuma kwe ibhotolo yeamangile kunye ne-carb acai ephantsi iya kuba sisiselo sakho esitsha osithandayo emva kokuzilolonga ngeempelaveki.

Uyenza njani iCarb ephantsi iKeto Shake

Nangona zibukeka zisempilweni ngaphandle, iindlela ezininzi zokupheka zilayishwe ngeswekile. I-Smoothies kunye neejusi eziluhlaza ziquka iziqhamo ezininzi, ezinye iifayibha, kwaye phantse akukho protein okanye amafutha. Ukuba udibana neresiphi okanye imveliso epakishweyo ebhengezwa njengeprotein eshukumayo, idla ngokuba ngumgubo weprotein yevanilla ekumgangatho ophantsi, enamafutha aphantsi kwaye igcwele izithako eziyingozi.

Ungakonwabela njani i-keto-friendly shake enencasa ekhrimu, eswiti, kodwa eyanelisayo? Landela la macebiso.

Khetha isiqhamo kakuhle okanye usisuse ngokupheleleyo

Amanzi amaninzi asetyenziswa ibhanana, iipulo o lawula ekhenkceziweyo ukuswiti incasa kwaye wongeze umaleko wobunzima. Nangona kunjalo, ibhanana enye evuthiweyo ineegram ezingama-27 zecarbohydrates kunye neegram ezingaphezu kwe-14 zeswekile. ¹ ). Kwabanye abantu, oko kunokuba sisibonelelo sabo esipheleleyo se-carbohydrate yosuku.

Endaweni yokukhetha isiqhamo esineswekile eninzi, ncamathela ne iziqhamo ketogenic njengamaqunube okanye amaqunube. Kule recipe, uya kusebenzisa i-acai kwaye ngoku uya kusazi ukuba kutheni. Kungcono, yongeza icephe le-avocado, esinye seziqhamo ezimbalwa onokuthi uzitye ngobuninzi kwi-keto diet.

Ukuba ulayisha iismoothies zakho ngeziqhamo ngenxa yomxholo wefayibha ephezulu, hayi ubumnandi obongezelelweyo, cinga ukongeza imbewu ye-chia, imbewu ye-hemp, okanye imbewu yeflakisi. Ngale ndlela, uya kufumana ifayibha eyongezelelweyo ngedosi enempilo yamafutha, endaweni yeecarbohydrates.

Ukwandisa umthamo wamafutha

Esikhundleni sokuxuba i-shake kunye ne-ice cubes okanye amanzi, yongeza ubisi lwekakhukhunathi okanye ubisi lwe-almond kwi-dose eyongezelelweyo yamafutha anempilo. Khumbula ukukhetha uphawu olungasebenzisi izongezo eziyingozi, uthi "amafutha aphantsi," okanye iqulethe iswekile eyongezelelweyo. Endaweni yoko, sebenzisa ubisi olupheleleyo lwekhokhonathi, ubisi lwe-almond olungafakwanga swekile okanye, ukuba unokuba nobisi, iyogathi engenaswekile.

Ungongeza icephe lebhotolo yealmond, ibhotolo yecashew, okanye enye ibhotolo yendongomane. Icephe elinye lebhotolo ye-almond iqulethe phantse i-80% yamafutha asempilweni, oko kuyenza ibe sisithako esifanelekileyo sokutya okune-ketogenic. ² ). Ibhotela ye-Peanut iya kusebenza kwi-pinch, kodwa qaphela kakhulu xa ukhetha uphawu, njengoko ezininzi zilayishwe nge-molasses kunye ne-oyile yemifuno ye-hydrogenated.

Sweete nge-ketogenic sweetener

Iiresiphi ezininzi ze-smoothie zibiza ubusi, i-yogurt yesiGrike, okanye ijusi yeziqhamo, eyenza i-smoothie yakho ibe yincasa njenge dessert. Kwaye ngelixa unokuyonwabela incasa, awuyi kuyithanda i-spike yeswekile yegazi.

Endaweni yoko, sebenzisa i-ketogenic sweetener efana stevia. Kule recipe ye-almond butter smoothie, i-stevia isetyenzisiweyo, efika kumanzi okanye amathontsi angumgubo. I-Stevia iphantsi kwi-carbohydrates kuba iqulethe iikhalori zero kwaye ibeka i-zero kwi-glycemic index. I-Stevia ibonakaliswe ukuba inceda ukulawula i-insulin kunye namanqanaba eswekile yegazi emva kokutya. ³ ).

Fumana idosi yakho yemihla ngemihla yezongezelelo

Izongezo zikunceda ukuba ungene kwi-ketosis ngokukhawuleza kwaye unikeze umthamo ophilileyo weprotheyini kunye namafutha. Nangona kunjalo, kubalulekile ukusebenzisa izongezo ze-ketogenic, ezinje:

• Ioli ye-MCT: I-MCTs (i-medium chain triglycerides) luhlobo lwe-saturated fatty acids. Ioyile ikhutshwa kukutya okupheleleyo, okufana nekokonathi kunye neoli yesundu. Ekubeni umzimba wakho uwafunxa ngokukhawuleza kwaye uwafake kwi-metabolises ibe amandla esibindi, yeyona ndlela isebenzayo yamafutha ahluthayo ngokubhekiselele kwimveliso yamandla.
• Collagen: I-Collagen yiglu egcina umzimba wakho kunye, yenze izicubu ezidibeneyo njengeethambo, amathambo kunye ne-cartilage. Ukongezwa kweCollagen kunceda ukuphucula iinwele, ulusu kunye nezinzipho. Ikwabonelela ngezibonelelo zempilo ezimangalisayo, ezinjengokulwa ne-Alzheimer's, ukunyanga i-leaky gut syndrome, kunye nokuncipha kweentlungu zamalungu. ⁴ ) ( ⁵ ) ( ⁶ ).
• Iiketoni zangaphandle: Iiketoni zangaphandle zikunceda ukuba ungene kwi-ketosis ngokukhawuleza okanye ubuyele kwi-ketosis emva kokutya okutyebileyo kwecarbohydrate. Kuya kwenziwa iiketones zangaphandle ezikumgangatho ophezulu IBHB (Beta-hydroxybutyrate), eyona ketone ininzi kwaye isebenzayo emzimbeni, eyenza malunga ne-78% yeetoni zizonke egazini ( ⁷ ).

Kule recipe ethile, i-collagen isetyenziselwa amafutha ongezelelweyo, iprotheni, kunye neenzuzo zempilo. I-Collagen iqulethe ii-MCTs zokunciphisa ukufunxa kweeprotheni. Oku kunceda ukuqinisekisa ukuba iprotheni eyongeziweyo ayiguqulwanga kwi-glucose yamandla, ngokungafaniyo neeprotheyini ezininzi zepowder oza kuzifumana kwivenkile.

Iinzuzo zezempilo ze-acai

Yintoni uAkayi?

Ngoku uyayazi indlela yokwenza i-keto shake, jonga ngakumbi le recipe ye-acai almond butter smoothie. Kodwa yintoni i-acai?

Iqunube le-acai livela kuMbindi kunye noMzantsi Melika kwaye sisiqhamo esimfusa esinzulu, esiye sathandwa kakhulu ngenxa yokuchasana nokuguga kunye nokunciphisa umzimba. ⁸ ).

I-Acai igcwele i-antioxidants enceda ukulwa nokudumba kunye nezifo. Incinci kakhulu kwi-carbohydrates, incasa emangalisayo, kwaye iyafumaneka kwifomu yokongeza. Inyaniso enomdla. Isiqulatho se-asidi enamafutha e-acai sifana ne-oyile yomnquma kwaye ityebile kwi-oleic acid e-monounsaturated.

Acai Health Benefits

Amaqunube e-Acai aneenzuzo ezininzi zempilo, kubandakanya:

Ukukhuthaza impilo yentliziyo

I-Acai iqulethe i-antioxidants ekhupha ii-radicals zamahhala ezijongene neemeko ezinobungozi ezifana nesifo senhliziyo, i-cholesterol ephezulu, kunye nokubetha. ⁹ ).

Kuyanceda ukunciphisa umzimba

I-Acai iphezulu kwifayibha, nangona isesezantsi kwiswekile xa kuthelekiswa nezinye iziqhamo. Ifayibha inceda ukunciphisa ukutya, ukuzila i-glucose kunye namanqanaba e-insulin, kunye namanqanaba e-cholesterol, anokukunceda unciphise umzimba ( ¹⁰ ).

Ikhuthaza impilo yesikhumba

I-antioxidants kwi-acai ikhulula ukucaphuka kwesikhumba kunye nokubomvu kwaye ikuncede uphilise amanxeba ( ¹¹ ). Yiyo loo nto ubona i-acai njengesithako sezithambiso kunye neemveliso zobuhle.

Uyenza njani i-acai butter smoothie yakho

Ukwenza ismoothie yakho yebhotolo yealmond, vele udibanise zonke izithako kwi-blender enesantya esiphezulu. Ukufumana idosi eyongezelelweyo yamafutha, sebenzisa iipunipopu ezimbini zebhotela ye-almond, yongeza ioli ye-MCT, okanye i-tablespoon enye yeoli ye-coconut. Okokugqibela, yonwabela i-stevia encinci kunye ne-vanilla kwaye ulungele i-smoothie yakho.

Ikhabhu ephantsi yeAcai yeAlmond Butter Smoothie

Ngaba uhamba kwixesha lentlungu kwaye kutheni kufuneka ulahle ukutya okuthile ukuze ulandele ukutya kwe-keto? Sukuncama kwi-acai smoothie yakho kunye nale carb ephantsi ye-acai yebhotela ye-almond smoothie kwi-post-workout.

• Ixesha lokulungiselela: I-5 minutos.
• Ixesha lokupheka: Umzuzu omnye.
• Ixesha elipheleleyo: I-6 minutos.
• Ukusebenza: 1.
• Udidi: Iziselo.
• Ikhitshi: eMelika.

Izithako

• I-1 100g yephakheji ye-acai puree engenasweet.
• 3/4 indebe unsweetened almond milk.
• 1/4 yeeavokhado.
• Iipuniponi ezi-3 ze-collagen okanye iprotheni powder.
• I-tablespoon ye-1 yeoli yekakhukhunathi okanye i-MCT yeoli powder.
• 1 isipuni sebhotela ye-almond.
• 1/2 ithisipuni ye-vanilla extract.
• Amaconsi ama-2 e-Stevia engamanzi okanye i-erythritol (ukhetho).

Imiyalelo

1. Ukuba usebenzisa iipakethi ze-100 zegram ye-acai puree, sebenzisa amanzi afudumele kwipakethi imizuzwana embalwa de ukwazi ukuphula i-puree ibe ngamaqhekeza amancinci. Vula ipakethe kwaye ubeke iziqulatho kwi-blender.
2. Beka izithako eziseleyo kwi-blender kwaye udibanise kude kube lula. Yongeza amanzi amaninzi okanye iityhubhu zomkhenkce njengoko kufuneka.
3. Gafa ibhotolo ye-almond ecaleni kweglasi ukuyigcina ikhangeleka ipholile.
4. Yiya phambili kwaye uzibambe emqolo ukuze ufumane umthambo omangalisayo kwaye ugxothwe ushukume!

Ukutya

• Ubungakanani besahlulo: 1170 g / 6 oz.
• Iikhalori: 345.
• Amafutha: I-20 g.
• Iicarbohydrate: I-8 g.
• Ifayibha: I-2 g.
• Iprotein: I-15 g.

IPalabras iqhosha: ibhotolo yealmond kunye ne-acai smoothie.