I-Keto Post-Workout Shake Recipe yokomeleza izihlunu

Asinguye wonke umntu osiqondayo isidingo sesidlo esineprotheyini etyebileyo emva kokuzilolonga, kodwa ukuze kukhule izihlunu ngokugqibeleleyo kunye nokuchacha, idosi yeprotheyini ekumgangatho ophezulu emva kokuzilolonga ibalulekile.

Ukuba ufutshane ngexesha emva kweseshoni yokuqeqeshwa kobunzima obulandelayo kwaye ujonge ukubuyiswa kwemisipha kunye nokukhula ngaphandle kokufumana amafutha, le-carb ephantsi, i-fat-fat protein shake iyimpendulo.

Iyakhawuleza, ilula, imnandi, kwaye ibandakanya i-superfoods njengembewu ye-chia kunye ne-avocado yencasa kunye nokuthungwa.

Qinisekisa ukuba ukhethe umgangatho ophezulu, i-powder yeprotheyini yamahhala engekho nje enkulu yokwakha kunye nokulungisa izihlunu, kodwa inokukunceda ukulawula ubunzima, ukulahlekelwa ngamanqatha, kunye nokulawula iswekile yegazi.

Nokuba utya ukutya okune-carb ephantsi okanye awukho, le keto-friendly post-workout protein shake iya kukunceda uphinde ubuyele emsebenzini, ufumane ubunzima bezihlunu ezibhityileyo, kunye neyona nxalenye ilungileyo? Enyanisweni, incasa njengesmoothie yokwenene.

Le carb iphantsi emva kokujima yile:

• Ukwanelisa
• Nangoovumazonke.
• Zingqindilili.
• Enencasa.

Izithako eziphambili kule shake ziquka:

• Iprotheni yeVinilla Whey.
• Iponyoponyo.
• Ibhotolo yealmond
• Ubisi lwekhokhonathi lonke.
• Iimbwe zechai.

Izithako:

• Ikhilimu etyebileyo.
• Iityhubhu zomkhenkce.

IiNzuzo zeMpilo ezi-3 zale Keto Shake kwiSakhiwo sezihlunu

# 1: Yomeleza izihlunu kunye namathambo

Iprotheyini yeWhey yenye yezona zinto zifundwayo kwiprotheyini yomgubo wokukhula kwemisipha kunye nokulahleka kwamafutha ( ¹ ) ( ² ) ( ³ ). Umxholo we-amino acid we-whey sesona sizathu sikhuthaza ukukhula kwemisipha kunye nokukhuthaza ukuxhamla.

Le proteni ephuma kubisi igcwele i-Branched Chain Amino Acids (BCAAs) kunye nezinye iikhompawundi ze-bioactive ezibaluleke kakhulu ekukhuleni kwezihlunu, ukubunjwa komzimba, ukuchacha, kunye nempilo yamathambo.

Enye ikhompawundi ebalulekileyo ehlala ingahoywa kwiserum yilactoferrin, ekhuthaza amathambo asempilweni, amanqanaba afanelekileyo entsimbi, kunye nesistim somzimba esiqinileyo ( ⁴ ) ( ⁵ ).

Iprotheyini ye-Whey iphinda ikhuthaze ukulungiswa kwasemva kokusebenza kunye nokubuyisela kwaye inokunciphisa umngcipheko wokulahleka kwemisipha enxulumene nobudala ( ⁶ ) ( ⁷ ).

Imbewu ye-chia kule recipe ngumthombo ogqwesileyo we-calcium kunye ne-manganese, ebalulekileyo kwimpilo yamathambo ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Kwaye ubisi olupheleleyo lwekhokhonathi luqulethe inani le-micronutrients efunekayo kwimpilo yamathambo kunye nokusebenza kwemisipha, kuquka i-magnesium, i-potassium, kunye nezinye i-electrolytes. ¹¹ ) ( ¹² ) ( ¹³ ).

# 2: Inceda ukulawula ubunzima

Iprotheyini ye-Whey inceda ekulawuleni ubunzima kwaye ibonelela umzimba wakho ngeendidi ze-amino acid ezinokuphucula amandla kunye nokunyusa amanqanaba akho amandla ( ¹⁴ ) ( ¹⁵ ).

Iiavokhado nazo zinokuba negalelo ekulahlekeni kwamafutha ngenxa yokusuthisa kwazo kumxholo ophezulu wamafutha kunye nefiber. Ifayibha evela kwimithombo yokutya yendalo ayizukukunceda nje ukuba uzive ugcwele ixesha elide, iya kwandisa isixa sebhaktheriya yamathumbu esempilweni kwikholoni yakho, enokukunceda unciphise umzimba ( ¹⁶ ).

Ibhotolo ye-almond ikwabonelela ngobuninzi bendalo bamafutha asempilweni kunye neefayibha, ezinokuthintela umdla wakho wokutya kunye nokunciphisa iminqweno. Uphononongo lubonisa ukuba ukusetyenziswa rhoqo kweealmond kunokukhuthaza amanqanaba e-cholesterol enempilo kwaye kukuncede ugcine ubunzima obunempilo ( ¹⁷ ) ( ¹⁸ ).

Imbewu ye-Chia nayo ineegram ezili-11 zefiber yokutya kwi-30-gram esebenzayo.

Ukusebenzisa imbewu ye-chia kukunceda uhlale umanzi kwaye uzive ugcwele emva kokutya. Uphononongo luqinisekisa ukuba imbewu ye-chia ibonelela ngokunciphisa ukutya kunye nokuncipha kobunzima ( ¹⁹ ) ( ²⁰ ).

# 3: ibhalansi iswekile yegazi

Iprotheyini ye-Whey inokunceda ukulinganisela amanqanaba eswekile yegazi kunye nokuxhasa i-metabolism enempilo.

I-hyperglycemia engapheliyo yimbombo yokumelana ne-insulin kwaye ekugqibeleni uthayiphe isifo seswekile se-2.

Ukugcina iswekile yegazi enempilo kunye namanqanaba e-insulin, ngakolunye uhlangothi, kunokunciphisa ukuvuvukala kunye nomngcipheko we-dementia, uhlobo lwe-2 yeswekile, kunye nesifo senhliziyo ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ).

Iialmonds zikunceda ugcine amanqanaba eswekile ephantsi kolawulo ( ²⁵ ). Bakwabonelela ngeenzuzo ezibalulekileyo malunga nempilo yentliziyo ( ²⁶ ).

Njengeeamangile, iiavokhado nazo ziphezulu kumafutha asempilweni kunye nefiber. Ezi zondlo zinceda ukugcina iswekile yegazi kumanqanaba aqhelekileyo, ukukhuthaza ukuguga okunempilo, kunye nokuphucula impilo yentliziyo ( ²⁷ ) ( ²⁸ ).

Ngenxa yokuba imbewu ye-chia iphezulu kwiprotheyini kunye nefayibha yokutya, lolunye ukhetho olukhulu lokulinganisa iswekile yegazi.

Izifundo ezininzi kubantu kunye nezilwanyana ziqinisekisa ukuba ukutya imbewu ye-chia kunokuphucula ukuvakalelwa kwe-insulin kunye nokunciphisa imingcipheko yesifo senhliziyo ( ²⁹ ) ( ³⁰ ) ( ³¹ ) ( ³² ) ( ³³ ).

Ubisi lwekhokhonathi lunika incasa eswiti nemnandi nge 8 grams ye net carbs ngekomityi nganye. Ukubandakanya ubisi lwekakhukhunathi kwi-post-workout shake ayiphuculi nje kuphela ukuthungwa, kodwa iphakamisa izibonelelo zempilo zesiselo sakho sokubuyisela.

Iicoconuts ngumthombo ogqwesileyo wamafutha anempilo kwaye zibonakaliswe ukugcina iswekile yegazi kunye namanqanaba e-cholesterol ( ³⁴ ) ( ³⁵ ).

I-Keto post-workout shake

Konke okudingayo yi-blender, ezinye ibhotolo yeamangile, iavokhado, imbewu ye-chia, encinci ubisi lwekhokhonathi, vanilla whey protein, kunye voila!

Ukuba unonyamezelo kubisi, unokongeza icephe okanye ezimbini zekhrimu enzima kumafutha asempilweni kunye nobukhrim. Ngaphandle koko, zikhululeke ukongeza i-tablespoon ye-oyile ye-MCT okanye i-MCT ye-oyile ye-oyile yokunyusa amafutha.

Eyona ngongoma ibalulekileyo kukuba amafutha amaninzi, i-low-carb shakes inokukunceda ukuba ulahlekelwe isisindo, kwaye i-protein intake ibaluleke ngakumbi xa uphakamisa iintsimbi okanye usebenza kwindawo yokuzivocavoca.

Sebenzisa oku kushukuma njengesidlo sakusasa esimnandi esigcwele i-amino acid ngaphambi kokuzilolonga, okanye usigcinele unyango lwasemva kokuzilolonga ukunceda izihlunu zakho ukuba zihlaziye kwaye zilungiswe.

Ngokuphantse ukuba ne-9 grams yeprotheyini ngokuphakelayo kunye ne-15 grams yeprotheyini kwi-servings ezimbini, oku kukushukuma okutshisa amanqatha oya kufuna ukongeza kwisicwangciso sakho sokutya se-keto.

I-Keto post-workout shake

I-keto ye-post-workout shake eyenziwe ngeprotheni ye-whey ephezulu, eyenzelwe ukukhuthaza ukulahleka kwamafutha, ukuphucula ukubuyiswa, kunye nokwandisa ubunzima bemisipha.

• Ixesha elipheleleyo: I-5 minutos.
• Ukusebenza: 2 iiseshini.

Izithako

• 2 izipuni zeprotein ye-vanilla.
• 1 isipuni sebhotela ye-almond.
• 1/2 yeeavokhado evuthiweyo.
• 1 isipuni sembewu ye-chia.
• 1 ikomityi yobisi lwekhokhonathi epheleleyo.
• 6 iityhubhu zomkhenkce.

Imiyalelo

1. Yongeza zonke izithako kwi-blender enesantya esiphezulu kwaye udibanise de udibanise.

Ukutya

• Iikhalori: 447.
• Amafutha: Iigram ezi-42
• Iicarbohydrate: 8.5 iigram.
• Ifayibha: Iigram ezi-8,75
• Iprotein: Iigram ezi-21

IPalabras iqhosha: keto post workout shake.