Iresiphi egqibeleleyo yeKeto eluhlaza eSmoothie

Abantu abaninzi bacinga ukuba ukulandela ukutya kwe-ketogenic kuthetha ukuba imini yakho igcwele inyama, ushizi kunye nebhotela. Kodwa oku akunakuba kude kwinyani

Logama nje ugcina i-carbs yakho iyonke iphantsi, unokwenza itoni yeentlobo ngeentlobo zokutya kwakho.

Ngapha koko, enye yeendlela ezilungileyo zokonyusa isondlo ngaphandle kokwenza umsebenzi omninzi kukwenza i-carb ephantsi ishukume. Uninzi lwee-shakes luthatha ngaphantsi kwemizuzu emihlanu ukwenza, kwaye lunokukugcina wanelisekile iiyure.

Nangona kunjalo, ukukhetha izithako ezifanelekileyo kubalulekile ukuba ufuna ukushukuma kwakho kukugcina kwi-ketosis kwaye kukunike iintlobo ngeentlobo zezondlo.

Oku kuthetha ukuba kufuneka ushenxise isiqhamo esineswekile eninzi efumaneka kwiismoothies ezininzi njengeebhanana, iimango, kunye nephayinaphu. Kuya kufuneka uphephe iiprotheyini ezikumgangatho ophantsi womgubo owongeza izithako eziphezulu ze-carbohydrate.

Nje ukuba uchonge ezo zimbini iidemon ezinokuthi zibhubhise i-keto, amathuba okuba ii-keto shakes azipheli.

Ultimate Keto Green Shake Formula

Ayinamsebenzi into oyifaka kwi-blender yakho. Iresiphi egqibeleleyo ye-keto shake kufuneka incame ibe ntle, ibe nokungaguquguquki okufanelekileyo, kwaye ngokuqinisekileyo ibe neprofayili yesondlo esifanelekileyo.

Indlela yokuphumeza le feat? Ewe, ukhetha ukhetho olunye okanye ezimbini kwezi ntlobo zilandelayo:

• Iprotein
• Bayas
• Imifuno enamagqabi aluhlaza
• Ubisi lwemifuno
• Amafutha angaphezulu
• Ezinye izithako ezongezelelweyo

Kukho iindlela ezininzi ezahlukeneyo zokuxuba kunye nokudibanisa ukuba ungaze ube nexhala malunga nokudinwa yi-keto shake yakho.

Nazi ezinye zeenketho ezinempilo kwicandelo ngalinye, ngoko wonwabe kunye nabo:

Khetha iprotheni yakho: i-1 scoop okanye ukukhonza

Enye into ebeka i-keto shake ngaphandle kokugubha rhoqo yiprofayili ye-macronutrient

Uninzi lweeresiphi ze-smoothie zipakishwe nge-carbs, kodwa i-keto shake iya kuba namafutha amaninzi kunye neprotheni, kwaye ibe nenani elincinci le-carb.

Kwakhona ufuna ukungcangcazela kwakho kujongeke njengesidlo esipheleleyo, ke ukufumana iprotheyini eyaneleyo kubalulekile ukuze uhlale uzele iiyure.

Iprotheyini isebenza inani lemisebenzi emzimbeni wakho. Ubume, umsebenzi kunye nolawulo lwazo zonke izitho kunye nezicubu zomzimba wakho zixhomekeke kwiiprotheni. Kwaye ii-amino acids kwiiproteni zisebenza njengezithunywa kunye nee-enzymes kuzo zonke iinkqubo zomzimba wakho. * ]

Iprotheyini ikwabalulekile ekuvuseleleni iihomoni zesatiety, ikwazise ukuba uhluthi kwaye awukudingi ukutya okuninzi [ * ]. Ukuba ufuna ukugubha kwakho kukushiye ugcwele kwaye unelisekile iiyure, iprotheni efanelekileyo iyimfuneko.

Uhlobo lweprotheyini oyikhethayo luxhomekeke kwiinjongo zakho. Nazi ezinye zezona ndlela zingcono kunye neenzuzo zayo nganye:

Whey protein powder

ISerum lolona khetho lubalaseleyo ukuba ufuna ukufumana isihlunu kunye / okanye ukuncipha.

Iprotheyini yenziwe ngeeyunithi ezincinci ezibizwa ngokuba zii-amino acids. I-Whey ngumthombo ocebileyo wazo zonke ii-amino acids ezibalulekileyo, kuquka i-branched-chain amino acids, eziyimfuneko ekukhuleni kwemisipha kunye nokugcinwa. * ]

Iprotheyini ye-Whey iye yadibaniswa nokunciphisa amafutha omzimba, ngakumbi malunga nesisu, okwenza kube yinto ekhethekileyo yokunciphisa umzimba [ * ]

Unokufumana iprotheni ye-whey kwiintlobo ezahlukeneyo zeencasa ezahlukeneyo kunye namanqanaba omgangatho. Jonga uluhlu lwasimahla lweprotein ye-whey yodwa kowona mgangatho uphezulu, eyona ifunxayo iprotein yewhey engumgubo 

Umgubo weCollagen

Iprotheyini ye-Collagen lukhetho oluhle ukuba ugxile kwimpilo edibeneyo okanye impilo yolusu. I-Collagen yeyona proteni yolwakhiwo kwizicubu ezidibeneyo kwaye inceda ekudaleni ukuqina eluswini.

Ukongeza iprotein ye-collagen kwi-shake yakho kunokuphucula ukuqina kwesikhumba sakho, ukunciphisa ukubonakala kwemibimbi. Isenokunceda ukuthomalalisa iintlungu zamalungu kwaye inokusebenza njengonyango olunokubakho lwe-osteoarthritis [ * ] [ * ]

I-Collagen, nangona kunjalo, ayinalo uluhlu olupheleleyo lwee-amino acids njengeprotheni ye-whey. Ke, qiniseka ukuba ufumana i-serum kunye ne-collagen yonke imihla.

Iprotheyini ye-Vegan powder

Ukuba ulandela ukutya kwemifuno okusekelwe kwisityalo, ngoko ke udidi lweprotheyini lubaluleke kabini kuwe. Kunokuba nzima ukufumana imithombo esemgangathweni yeprotheyini xa ungatyi iimveliso zezilwanyana, kodwa akunakwenzeka.

Ngapha koko, ukufumana ukonyuka kweprotheyini ngokungcangcazela yenye yeendlela ezilula zeevegans kunye nemifuno yokuqinisekisa ukuba iimfuno zabo zeprotheyini ziyafezekiswa.

Iqhinga apha kukuqinisekisa ukuba ufumana iprofayile ye-amino acid epheleleyo, ngaphandle kweekhabhu ezininzi ezongezelelweyo. Eminye imizekelo yeeproteni ezisekelwe kwizityalo yi-pea protein, i-hemp protein, kunye neprotein yembewu yethanga.

Kwakhona kubalulekile ukuba uqaphele ukuba ngelixa imifuno ibalulekile kwisidlo se-ketogenic, i-100% yokutya okusekelwe kwisityalo se-ketogenic ayizinzile.

Yongeza amaqunube: Malunga ne-½ indebe

I-smoothie ayikho i-smoothie ngaphandle kokuqhuma kweziqhamo. Ewe kunjalo nakwi keto shake.

Endaweni yokuquka iziqhamo ezineswekile eninzi njengeebhanana, iimango nezinye iziqhamo zasetropiki, yongeza intwana yamaqunube. Amajikijolo afana namaqunube, amaqunube, kunye namaqunube abonelela ngobuninzi be-antioxidants kunye nezinye izondlo, ngelixa ehlala ephantsi kwi-carbs entsha.

Amaqunube akwismoothie akho aneenjongo ezimbalwa:

1. Bongeza incasa eswiti
2. Banyusa umthamo kancinci ukwenzela ukuhambelana okutyebileyo
3. Ukuphucula umgangatho wezondlo kunye ne-antioxidants, iivithamini kunye neeminerali

Amajikijolo ngowona mthombo utyebileyo we-antioxidants kwihlabathi lezityalo. Ziphantsi kweekhalori, ziphezulu kwifiber, kwaye zipakishwe nge-phytonutrients enenzuzo njenge-anthocyanins, i-ellagitannins, kunye ne-zeaxanthin. Konke oku kunokunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative [ * ] [ * ] [ * ]

Amaqunube akhenkcezisiweyo afaka umkhenkce kwaye enze ingqiqo xa amaqunube engekho ngexesha lonyaka. Amajikijolo amatsha amnandi ngexesha lentwasahlobo nasehlotyeni xa eshiya nje isityalo.

Ukuba yonke into onayo ngamaqunube amatsha, kodwa uziva ngathi yi-smoothie ebandayo, yongeza nje amagaqa omkhenkce kwaye uyonwabele ipholile.

Nalu ukhetho lwakho olungcono lwamaqunube e-carb ephantsi:

• I-Blueberries
• Iirasberries
• Amaqunube e-Acai
• Amagqabi aluhlaza

Yongeza amagqabi akho aluhlaza amnyama: Malunga neekomityi ezi-2

Ukongeza imifuno enamagqabi amnyama kwi-smoothie yakho yindlela emangalisayo yokwazisa oku kutya kunamandla kwisidlo sakho. Kuyinyani ukuba abasoloko beyeyona nto inomdla kakhulu kwimenyu, kwaye abongezi eyona ncasa ilungileyo, kodwa iprofayile yabo yezondlo ifanelekile.

Imifuno enamagqabi aluhlaza ngumthombo omangalisayo wefiber, i-antioxidants, iivithamini kunye neeminerali. Ezinye zezona ndlela zilungileyo kwimifuno yakho yemihla ngemihla zezi:

Kale

Oku akufanele kusimangalise. I-Kale iye yaba luphawu lwemifuno enempilo kunye namagqabi ayo aluhlaza amnyama agcwele ifayibha kunye nezondlo. I-Kale ityebile ngakumbi kwi-vitamin K. Ikomityi enye ibonelela nge-81 mcg, ephantse ihlangabezane neemfuno zakho zemihla ngemihla [ * ]

Isipinatshi

Isipinatshi lukhetho oluthandwa kakhulu kubathandi be-smoothie. Zityebile kwi-folic acid, ivithamin A kunye nevithamin K kwaye zinenitrate, enokuba luncedo kwimpilo yentliziyo yakho [ * ] [ * ]

Ukuba awuyithandi i-stringy kale kunye ne-collards, isipinashi lukhetho olukhulu olunamagqabi aluhlaza.

Coles

Imifuno yeCollard ngumthombo omangalisayo we-calcium, kunye ne-268 mg indebe nganye. Oko kumalunga ne-25% yeemfuno zakho zemihla ngemihla ze-calcium. Elona candelo lilungileyo kukuba ungongeza ngokulula ikomityi yehlumela elinqunqiweyo kwismoothie yakho ungakhange uyiqonde [ * ]

IMicrogreens

IMicrogreens zizithole zemifuno enamagqabi avuthiweyo, zivunwa nje emva kokuba amagqabi okuqala ephuhlile. Unokufumana i-microgreens edibeneyo kwiivenkile zokutya kunye nesipinatshi, i-kale, kunye ne-arugula kunye nezinye ezixutywe.

Unokuhluma ngokulula i-microgreens yakho ekhaya

Amagqabi ayo anokuba mancinci, kodwa aqulethe inani elibalulekileyo lezondlo. Unokufumana iivithamini, iiminerali, i-antioxidants, kunye ne-phytonutrients kwiimali ezahlukeneyo kumxube wakho we-microgreens [ * ]

Idandelion

Ukuba enye yeenjongo zakho kukuxhasa ukuchithwa kwesibindi, amaqabunga e-dandelion yimifuno kuwe.

Kunye neevithamini kunye neeminerali zakho, idandelion ngumthombo omangalisayo we-antioxidants. Ngelixa ufuna iintlobo ezahlukeneyo ze-antioxidants ekudleni kwakho, i-antioxidants kwi-dandelion inobudlelwane besibindi sakho.

Kolunye uphononongo, iimpuku ezinomonakalo wesibindi zifumana i-hepatoprotective (umkhuseli wesibindi) xa zinikwa izicatshulwa zedandelion [ * ]

I-Swiss chard

Ukuba ufuna ukunika i-smoothie yakho ifayibha yokwenyani, yongeza i-chard kwaye udibanise. Phantse isiqingatha somxholo we-carbohydrate kwi-chard uvela kwifayibha, iyenza ibe sesona sithako sokunyusa ifayibha. * ]

Yongeza ubisi okanye ubisi ngaphandle kobisi: ½ ikomityi

Unokuhlala ukhetha ukongeza amanzi kwi-shake yakho ukuba awunalo ubisi esandleni, kodwa kwi-creamier shake, ubisi yindlela yokuhamba.

Ukuba ungumthengi wobisi, qiniseka ukuba ukhetha ubisi olunamafutha apheleleyo. Ubisi olutyiswa ngengca lungcono nangakumbi

Ukuba awungomthengi wobisi, zininzi iindlela ongakhetha kuzo. I-Hemp, i-cashew, i-almond, i-macadamia, i-coconut, kunye nobisi lwe-flax lukhetho olukhulu

Inqaku elinye: Ukuba ukhetha ubisi olungelulo lobisi, qiniseka ukuba uhlolisise izithako ukuze uqiniseke ukuba azifaki iswekile okanye azikho phezulu kakhulu kwi-carbohydrates.

Yongeza i-fat booster: 1 ukukhonza okanye i-tablespoon ye-1

Oku akuyi kuba yi-keto shake ngaphandle kwamafutha amancinci

Ukugcina iprofayile ye-macronutrient inzima kumafutha kunye neprotheyini, kwaye ikhaphukhaphu kwiicarbohydrates, kuthetha ukuba unokongeza izithako ezinamafutha aphezulu.

Nazi ezinye iindlela ezinamafutha aphezulu ongakhetha kuzo:

Ioli ye-MCT okanye umgubo weoli

I-MCTs, okanye i-Medium Chain Triglycerides, yindlela efanelekileyo yokongeza amafutha ngokukhawuleza kwi-shake yakho. Ngokungafaniyo ne-long-chain fatty acids ekufuneka ihambe nge-lymph, ii-MCTs zihanjiswa ngokuthe ngqo kwisibindi ukuze zisetyenziselwe amafutha.

Oku kwenza ii-MCTs zibe ngumphelelisi ogqibeleleyo ukuba urhabula ukungcangcazela kwakho phambi kokujima [ * ]

Ii-MCTs ziza zilulwelo kunye nomgubo. Kodwa zombini ziyizithako ezinkulu ze-smoothies. Ukuba awuziqhelanga ii-MCTs, qala nge-¼ okanye nge-½ yokuphakwa kwaye wongeze ithamo malunga neeveki ezimbini.

Ibhotolo yeNti

Ukuba uthanda i-smoothie yakho ukungcamla ubutyebi obuninzi, yongeza ibhotela ye-nut. Unokukhetha iialmond, i-cashews, i-hazelnuts okanye umxube we keto ibhotolo ukuphucula amafutha kunye nomxholo weprotheyini ye-shake yakho

Ioyile yekhokhonathi

Ioyile yeCoconut ilayishwe ngeenzuzo zempilo. Ukuba ufuna ukugcina incasa engathathi hlangothi, ioli yekakhukhunathi iyindlela enkulu yokwandisa umxholo weoli.

Ayinayo kuphela ioli ye-MCT, kodwa iqulethe i-asidi enamafutha engafumanekiyo kwiingxube ze-MCT ezibizwa ngokuba yi-lauric acid.

I-asidi ye-Lauric ineempawu zokunyusa umzimba, ngoko ke ukuba uziva ngathi uyagula, yongeza icephe leoli yekhokhonathi kwismoothie yakho [ * ]

I-Avocado

Ukuba uthanda i-smoothies ye-creamier, uya kuyithanda i-avocado texture. Iyakwazi ukuzijiya izinto, ngoko ke ufuna kuphela i-¼-½ yeavokhado ephakathi okanye enkulu.

Iiavokhado ngokwendalo ziphezulu kumafutha e-monounsaturated, anokunceda ukulinganisela i-cholesterol kunye nokunciphisa umngcipheko wesifo senhliziyo [ * ]

Keto-friendly izithako ezongezelelweyo

Ngoku ukuba unezinto ezisisiseko ezigutyungelweyo, nazi ezinye ezongezelelweyo onokuzongeza ukuze ubeke i-twist kwincasa, ukuthungwa, kunye nesondlo sokungcangcazela kwakho.

UStevia

Ukuba uthanda ngokwenene i-smoothies eswiti, amaqunube asenokungoneli. I-Stevia yeyona ndlela ilungileyo engenaswekile engayi kuthoba iswekile yegazi lakho

Ixolo leLemon

Injalo, lonke ulusu. Uninzi lwezondlo kwilamuni zifumaneka kwixolo layo. I-shake yindlela efanelekileyo yokufumana izondlo kwi-peel ngaphandle kokuhlafuna.

I-Limonene, i-phytochemical efumaneka kwi-peel ye-lemons, inokunceda ekulawuleni uxinzelelo lwegazi, ukuvuvukala, impilo yesibindi, kunye nokukhuluphala, ukukhankanya ezimbalwa [ * ] [ * ] [ * ] [ * ]

Khetha iilamuni eziphilayo okanye ezikhule ekhaya ukunqanda nayiphi na intsalela yesitshizi

Isithsaba

I-Turmeric ibonakala ikhona yonke indawo kule mihla. Le mifuno yakudala isetyenziswe kangangamawaka eminyaka kwinkcubeko yaseIndiya njengesityalo sokuphilisa. Yaye iingenelo zayo zixhaswa yinzululwazi

Enye yeenzuzo ezaziwayo kakhulu ze-turmeric yimpawu zayo ezichasayo. I-Turmeric inokuthi isebenze njengamayeza ekunyangeni ukuvuvukala

Ukongeza i-teaspoon ye-turmeric kwi-smoothie yakho yindlela efanelekileyo yokubandakanya oku kutya kuphezulu kwisidlo sakho [ * ]

Amakhowa amayeza

Amakhowa amayeza asemva kwe-turmeric kwindlela yokutya yokuphucula impilo. Ezi sele zikhona kangangamawaka eminyaka nazo, kodwa ukondla okuqhelekileyo kukukrwempa kuphela into abanokuyenza kwimpilo yakho.

Amakhowa amaninzi amayeza afana ne-chaga, i-reishi, i-cordyceps, kunye ne-lion's mane iza kwifom yomgubo, ibenza ibe yongezwa ngokugqibeleleyo kwi-smoothie yakho.

Imbewu yeChia

Imbewu yeChia lukhetho oluhle ukuba ufuna ukongeza ifayibha encinci yokutya kwismoothie yakho ngaphandle kobumnandi beavocado. Nangona kunjalo, i-caveat enye. Ukuba ubashiya ixesha elide kakhulu, baya kufunxa ulwelo kwi-smoothie yakho kwaye ungaphela ngokuhla okuqinileyo kwiglasi yakho.

Imifuno entsha

Ukuba ungumntu othanda incasa ye-mint, ukongeza amagqabi e-mint kwi-smoothie yakho kunokukunika incasa entsha oyifunayo. Dibanisa amagqabi akho e-mint kunye neprotein ye-whey yetshokolethi kwaye unento efana ne-cookie mint.

Amanye ama-sprigs e-basil, i-rosemary, okanye i-lemon balm inokunyusa incasa kunye nomxholo we-polyphenol kuyo nayiphi na i-smoothie.

Keto Green Shake Formula isiShwankathelo

Nantsi inkcazo ekhawulezayo kwifomula yakho ye-smoothie ephantsi ye-carb eluhlaza. Khetha enye okanye ezimbini onokukhetha kuzo kwicandelo ngalinye kwaye uyonwabele!

Iprotein

• Iprotein yewhey
• ICollagen
• Iprotheni yeVegan

Bayas

• I-Blueberries
• Iirasberries
• Amaqunube e-Acai
• Amagqabi aluhlaza

Imifuno eluhlaza eluhlaza

• Kale
• Isipinatshi
• Coles
• IMicrogreens
• Amazinyo engonyama
• Chard

Ubisi

• Ubisi olupheleleyo oluvela kwizilwanyana ezondla ingca
• Ubisi lweAlmond
• Ubisi lwe-cashew
• Macadamia nut ubisi
• Ubisi lwekhokhonathi
• Hemp ubisi
• Ubisi lweflakisi

Amafutha angaphezulu

• Ioli ye-MCT
• Macadamia nut ibhotolo
• Ioyile yekhokhonathi
• I-Avocado

Windows RT

• UStevia
• Ixolo leLemon
• Isithsaba
• Amakhowa amayeza
• Imbewu yeChia
• Amagqabi e-mint

Keto green smoothie umzekelo

• 1 i-vanila enencasa ye-whey protein powder
• ½ ikomityi yamaqunube
• Iikomityi ezi-2 ze-kale, ezinqunqiweyo
• ½ ikomityi yobisi lwehemp olungenaswekile
• I-tablespoon ye-1 ye-MCT yomgubo weoli
• 1 itispuni turmeric

Ukuqhuba

Ukuba ucinga ukuba uya kukutya okune-ketogenic kuthetha ukuba kufuneka utsibe konke okumnandi kwi-smoothies, ungakhathazeki.

I-Smoothies yindlela efanelekileyo yokutshintsha isidlo sakusasa okanye isidlo sasemini kwaye ufumane iindidi zezondlo kwisidlo sakho.

Njenge-ketogenic dieter, injongo yakho ephambili kukugcina i-carbs epheleleyo iphantsi kwaye ulinganise ukuxubha kwakho ngeprotheni kunye namafutha.

Zininzi izithako zokudlala ezikhuselekileyo keto, ke yonwaba ngeeresiphi zakho zesmoothie, xuba kwaye utshatise kwaye uzame izinto ezintsha.

Yeyiphi indibaniselwano yesmoothie oyithandayo eluhlaza? Nokuba yintoni na, ngokuqinisekileyo iya kuba sisitya esimnandi.

IPalabras iqhosha: keto eluhlaza smoothie