Iresiphi yeChocolate Nut Whey Protein Shake Recipe

Iprotheyini ye-Whey yenye yezona zinto ziphandwa kakhulu zongezelelo zokusebenza kwiimarike. Ngeentlobo ngeentlobo zee-amino acids ezibalulekileyo kunye nezinye iikhompawundi zokwakha izihlunu, i-whey yinto enokufuna ukuqala ukongeza kwiiresiphi zakho ze-smoothie.

Le chocolate whey protein powder imnandi kakhulu i-ketogenic, ene-15 grams yeprotein ye-whey yodwa kwiinkomo ezityiswe ingca, i-19 grams yamanqatha, kunye ne-3 grams ye-carbohydrates ngokuphakelwa.

Ngamaprotheyini amaninzi kunye namafutha, uya kufuna ukulahla iziqhamo zakho ezixutywe neswekile yegazi ukulinganisa i-whey protein shake.

Nokuba ujonge indawo yokutya okanye ukushukuma emva kokuzilolonga okuxhasa ukukhula kwezihlunu kunye nokuchacha, le Chocolate Nut Whey Shake yeyakho.

Le protheyini ye-whey yile:

• Ngetshokolethi.
• Ibhotolo.
• Kumnandi.
• Igudile njengesilika.

Izithako eziphambili kule smoothie emnandi ziquka:

• Iprotheyini ye-Whey powder kunye netshokolethi.
• Macadamia nut ibhotolo okanye almond ibhotolo.
• Ubisi lwe-almond olungenaswekile.

Izithako:

• I-Avocado.
• Cocoa umgubo.
• Iimbewu zeflax.
• Imbewu ye-Hemp.

Iinzuzo ezi-3 ezinempilo zolu luhlu lwe-whey

# 1: ikhuthaza ukulawula ubunzima

Iprotein yeWhey idume ngokunceda abantu bagcine ubunzima bezihlunu ezibhityileyo kwaye balahlekelwe ngamafutha omzimba angafunwayo. Kwaye oko kubangelwa ubukhulu becala kwiprofayile ye-amino acid yewhey.

I-Whey yiprotheni epheleleyo, oku kuthetha ukuba iqulethe zonke ii-amino acids ezibalulekileyo, ngaphezu kwe-branched-chain amino acids, okanye i-BCAAs, eyona nto ijongene nokukhula kwemisipha.

I-Whey inokukunceda uzive ugcwele ixesha elide, xa kuthelekiswa ne-carbohydrates, enokukhokelela ekulahlekeni kobunzima ( ¹ ). Kwaye kunokunceda ukuphucula ukubunjwa komzimba ngokukunceda ukuba ufumane okanye ugcine isihlunu ngelixa ulahlekelwa ngamafutha ( ² ).

Ibhotolo yamandongomane, enoba usebenzisa ibhotolo yealmond, ibhotolo ye<em>macadamia, okanye umxube wamandongomane awahlukahlukeneyo, ineevithamini, iiminerali, namafutha asempilweni anika umthombo wamandla ohlala ixesha elide, onecarbohydrates encinane.

Iiavokhado Bakwabonelela ngamafutha akumgangatho ophezulu wamandla, okuya kunceda ukutshisa umsebenzi wakho okanye usuku olude eofisini.

Zigcwele i-monounsaturated fatty acids (i-MUFAs), ezinokukunceda ukunqanda iminqweno, ukuthintela ekutyeni kakhulu kunye nokutya, kwaye unokunceda ekulawuleni ubunzima. ³ ) ( ⁴ ).

Nangona i-cocoa powder ibonakaliswe ukukhuthaza ukulahleka kwesisindo, kwaye uphando oluthile lubonise ukuba ukusetyenziswa kwetshokolethi kuhambelana ne-BMI ephantsi ( ⁵ ).

# 2: Ixhasa impilo yentliziyo

I-serum inokuba luncedo kwintliziyo yakho.

I-Serum ifundelwe iziphumo zayo kuxinzelelo lwegazi, i-triglycerides, ukuvalelwa kwe-insulin, kunye nokulawulwa kweswekile yegazi, zonke zineziphumo ezilungileyo ( ⁶ ) ( ⁷ ) ( ⁸ ) ( ⁹ ).

Ukutya okutyebileyo ngamafutha e-monounsaturated asuka kwialmondi kunye neeavokhado nako kunokunceda ngempilo yentliziyo ngokwehlisa i-cholesterol embi kunye ne-triglycerides kunye nokwandisa i-cholesterol elungileyo ( ¹⁰ ) ( ¹¹ ).

Ngenxa yobuninzi be-antioxidants, i-flavonoids, kunye nezinye izondlo ezinamandla, i-cocoa inokuba namandla okuphucula ukuhamba kwegazi, ukulawula i-cholesterol, kunye namazinga eswekile yegazi. ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 3: yi-booster yobuchopho

Izondlo kwiprotheyini ye-whey, ibhotela ye-nut, kunye neeavokhado nazo zinokuphucula impilo yengqondo.

Ingqondo yakho idinga i-amino acids ukuvuselela ukuveliswa kwee-neurotransmitters, ezinyusa amandla engqondo kunye nokusebenza kwengqondo.

Uphononongo kwiimpuku lubonise ukuba ukongeza amanqanaba akho e-tryptophan nge-alpha-lactalbumin kwiprotein ye-whey kunokunceda ukuphucula amanqanaba e-serotonin kwaye, ngenxa yoko, ukuphucula umsebenzi wakho wokuqonda. ¹⁹ ) ( ²⁰ ).

I-cocoa ityebile kwi-polyphenols, i-flavonoids kunye ne-antioxidants ezinegalelo ekusebenzeni ngcono kwengqondo ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ) ( ²⁵ ) ( ²⁶ ).

Iiavokhado nazo zithwele izondlo ezinokuphucula impilo yengqondo.

Umxholo wayo we-oleic acid uxhasa ingqondo kunye nenkumbulo, ngelixa i-monounsaturated fatty acids (MUFA), eyaziwa ngokuba amafutha amnandi, zibonakaliswe ukunciphisa iimpawu zokudakumba kunye nexhala ( ²⁷ ).

I-Chocolate Nut Whey Shake

Uninzi lweendlela zokupheka zeprotheyini ziqulethe ibhotolo ye-peanut evuthayo okanye i-carb ephezulu ye-yogurt ye-Greek. Ulibale konke oko ngale carb iphantsi, i-fat shake ephezulu esebenzisa i-chocolate protein powder, ibhotela ye-nut, okanye ibhotela ye-avocado ye-almond, kodwa incasa njengeprotein ye-peanut butter.

Le recipe ikhawuleza kwaye ilula kwaye isebenzisa izithako osele unazo kwi-pantry yakho.

Zive ukhululekile ukongeza i-walnuts ekumgangatho ophezulu, imbewu ye-chia, imbewu ye-flax, okanye imbewu ye-hemp kwisidlo sakho sakusasa sishukume ngakumbi ukuxinana kwezondlo.

Okanye utshintshe iSocolate Whey Protein Powder yakho yeVanilla Whey Protein kunye neVanilla Almond Milk ukuze ibe khaphukhaphu, incasa eqaqambileyo.

Unokwenza isidlo sakho sakusasa sishukume ngobusuku obungaphambili, ukuze uphuze ngokulula kwaye ubambe ekuseni.

Nokuba yeyiphi na indlela, awungekhe ucele iresiphi elula yokuxhasa ukutya kwakho kwe-carb ephantsi.

I-Chocolate Nut Whey Shake

Nge-20 grams yeprotheyini, le Whey shake enencasa yenye yezona zinto zilungileyo zeprotheyini eshukumayo kwaye ingasetyenziselwa ukubuyisela izidlo ezineprotheyini ephezulu okanye njengonyango lwasemva kokusebenza.

• Ixesha elipheleleyo: I-5 minutos.

Izithako

• I-1 scoop ye-chocolate whey protein powder.
• 1 ikomityi unsweetened almond ubisi okanye vanilla almond ubisi.
• 1 icephe le-macadamia nut butter.
• ⅓ ivokhado evuthiweyo.
• 1 icephe yecocoa powder.
• 4 - 6 iityhubhu zomkhenkce.
• Isicatshulwa seStevia ukungcamla (okanye i-sweetener oyikhethayo).

Imiyalelo

1. Yongeza yonke into kwi-blender enesantya esiphezulu, udibanise de udibaniswe kakuhle.
2. Phezulu ngepunipoon ye-coconut cream kunye ne-pinch ye-sinamoni yomhlaba ukuba unqwenela.

Ukutya

• Ubungakanani besahlulo: 1 ngcangcazela.
• Iikhalori: 330.
• Amafutha: I-19 g.
• Iicarbohydrate: 12,5 g (5 g inetha).
• Ifayibha: I-7,5 g.

IPalabras iqhosha: I-Chocolate Nut Buttermilk Shake Recipe.