Iswekile yasimahla yetshokholethi yeKeto Protein Shake Recipe

Iiprotein shakes zikuzo zonke ishelufa zegrosari, ukusuka kumgubo weprotheyini ukuya kwiprotein esele ilungele ukutyiwa.

Kodwa kukho iingxaki ezinkulu xa ukhangela ukutya okuneprotheyini ephezulu. Zihlala ziqulathe izixa ezikhulu zeswekile, izimuncumuncu ezenziweyo, kunye nezihluzi eziphakamisa iswekile yegazi kwaye zibangele iminqweno yaphakathi kwemini.

Umgubo weprotheyini ephantsi kunye nezithako ezingenaswekile kunzima ukuzifumana. Ukufumana umgubo weprotheyini othanda kakuhle, uphezulu, kwaye uhambelana nokutya kwakho kwe-ketogenic kunzima ngakumbi.

Ngoko unokwenza njani iprotheni yakho ishukumise i-ketogenic? Oko kubandakanya ukubenza babe ngamafutha aphezulu kunye ne-carb-free.

Oku kushukuma kweprotheyini ekhrimu, ephantsi-carb keto yile:

• Igudile njengesilika.
• Kumnandi.
• Decadent.
• Imnandi.
• Ngaphandle kwegluten.

Izithako eziphambili kule Coconut Chocolate Protein Shake zezi:

• Ibhotolo yeNti
• Iprotheyini ye-Whey powder kunye netshokolethi.
• Ubisi lwekhokhonathi.
• Cocoa umgubo.
• Imbewu.

Izithako:

• Iimbwe zechai.
• Iiflakes zecoconut.
• Ibhotolo yealmond.
• Iprotheni ye-collagen.
• I-carb ephantsi ye-vanilla extract.

Kutheni usela i-ketogenic protein shake?

Iprotheyini ibalulekile ekukhuleni, ekulungiseni nasekugcinweni kwezihlunu kunye nezicubu. Inokukunceda nokuba unciphise umzimba ngokuziva uhluthi kangangeeyure kude kube kukutya kwakho okulandelayo.

Iiprotheyini ezixutywayo zinokunika i-10-30 grams yeprotheni kwiphakheji elula yokusela, ebaluleke kakhulu xa uhamba. Zikwayindawo enkulu ukuba awuziva uthanda inyama okanye amaqanda kwisidlo ngasinye.

Kodwa umxholo weprotheyini ayisiyiyo kuphela into onokucinga ngayo xa usela i-shake yakho. Nazi ezinye izinto ekufuneka uzigcine engqondweni:

• Umthombo weprotheyini. Iprotheyini ye-Whey, ngakumbi i-whey protein etyiswe ngengca, yeyona ndlela ifumanekayo yomgubo weprotheyini ( ¹ ). Ukuba ngaba uyala okanye awuvani ne-whey, sebenzisa iprotein yenkomo yodwa. Eyona nto ibalulekileyo xa kufikwa kwiprotein shakes yi-bioavailability. Oku kuthetha ukuba ufuna ukuba umzimba wakho ukwazi ukuqhekeka kwaye ufunxe uninzi lwe-amino acids kwiprotheni kangangoko kunokwenzeka.
• Iswekile kunye neecarbohydrates. Nokuba iziqhamo ezineswekile ephantsi njengeblueberries zinokunyusa ukubala kwakho kwecarbohydrates, ke lumka malunga neziqhamo ozongezayo kwiprotein yakho.
• Izithako ezivuthayo. Ezinye izithako ezifana nebhotela ye-peanut, izigcwalisi, kunye nezinto ezibizwa ngokuba "ziincasa zendalo" azinako ukonyusa i-carbohydrates kwi-carb yakho ephantsi, kodwa zinokukhuthaza ukuvuvukala kwaye kunokukukhupha. ketosis.
• Amafutha asempilweni. Qinisekisa ukuba wongeza amafutha anempilo njengeoli yekhokhonathi kunye ne-avocado kwiprotheyini yakho yokugubha.

Iindaba ezimnandi zezokuba, awuzukukhathazeka ngazo zonke ezi zinto xa usenza le keto shake yenziwe ngobukhrim. Iqulethe yonke into oyifunayo ukunyusa amandla, ngaphandle kwezithako eziphakamisa iswekile yegazi.

Izibonelelo zale proteni ye-ketogenic yokugubha

Ukongeza kokulula kwayo kunye nencasa enkulu, le proteni ye-ketogenic ishukuma ikunika inani leenzuzo zempilo.

# 1: uncedo ngaphambi nasemva koqeqesho

Iprotheyini ye-Whey ngumthombo weprotheyini efumaneka kakhulu kwi-bioavailable efanelekileyo kwisidlo sakho se-carb ephantsi.

Iprotheyini ye-Whey ayincedi kuphela ukwakha nokugcina ubunzima bemisipha, ikwanceda ekubuyiseleni emva kokusebenza. I-Whey sesinye sezona zongezo ezifundwe kakhulu zokwakha izihlunu. Inokukunceda ukuba ufezekise ukwakheka komzimba owusebenzela nzima ( ² ).

Oku kunokwenzeka ngokubonga kwi-spectrum epheleleyo ye-amino acids, kubandakanywa i-branched chain amino acids (BCAAs), apho abaphandi bathi inokunciphisa ingozi yokulahleka kwemisipha ehambelana neminyaka. ³ ).

Ubisi lwekhokhonathi luqulethe i-acids ebalulekileyo kunye neeminerali ezifana ne-magnesium, i-potassium, kunye ne-calcium. Ezi ziminerali ezifanayo ozikhuphayo xa ubila, ngoko ke kubalulekile ukuba uzigcwalise emva koqeqesho ( ⁴ ).

Ikhokhonathi ikwaqulathe i-medium chain triglyceride (MCT) amafutha anika umzimba wakho amandla amaninzi alula ukuphembelela umthambo wakho.

Awunakucinga nge-chocolate whey protein powder xa ucinga ngokunyusa ukusebenza kwakho ngokomzimba, kodwa kufuneka. I-cocoa igcwele i-magnesium, elungele izihlunu, imithambo-luvo, kunye nempilo yentliziyo, kunye nokusebenza komzimba jikelele ( ⁵ ) ( ⁶ ) ( ⁷ ).

# 2: Inceda ukulawula ubunzima

Iprotheyini ye-Whey kunye ne-whey isolate yindlela efanelekileyo yokwandisa iprotheni yakho, kukunceda uzive ugcwele kwaye unelisekile ixesha elide. Umxholo wayo we-amino acid unokunceda ekukhuthazeni ukunciphisa umzimba, ngaphandle kokunciphisa ukulahleka kwemisipha ( ⁸ ).

Ikhokhonathi ilayishwe nge Iiasidi ze-MCT ukuba umzimba wakho unokuqhekeka ngokulula kwaye uguquke ube zii-ketones. Okukhona umzimba wakho ufumana iiketones, kokukhona uya kungena ngokukhawuleza kwi-ketosis, enceda ukunqanda iminqweno kwaye ikuncede ulahlekelwe ngamafutha ( ⁹ ) ( ¹⁰ ).

Uphononongo lubonisa ukuba amantongomane afana nealmonds kunye ne-macadamia nuts anokukhuthaza ukwehla kobunzima kunye nokuphucula impilo ye-metabolic. Ngokuqhelekileyo, abantu abatya i-walnuts bavame ukutyeba kwaye banomngcipheko ophantsi wesifo senhliziyo kunabo bangenayo ( ¹¹ ) ( ¹² ).

# 3: ukuphucula ukwetyisa kunye nempilo yamathumbu

Iprotheni ye-Whey ayifundwanga kuphela ngenxa yemiphumo yayo kwi-protein ye-muscle synthesis, kodwa kunye negalelo layo kwimpilo yamathumbu.

I-serum inokukhuthaza ukuphuhliswa kweeamolekyu ezichasayo, ezinokuthi zincede ukulwa nokucaphuka kwamathumbu kunye nezifo ezifana nesifo sikaCrohn kunye ne-ulcerative colitis. Kufundwa njengonyango lokunceda ukulungisa nokugcina ukudibanisa okuqinileyo kwi-intestinal lining, enoxanduva lokufunxa izondlo ( ¹³ ) ( ¹⁴ ).

I-MCT acids kwi-macadamia nut butter okanye i-oyile ye-MCT ingaba nefuthe elihle kwi-gut microbiome yakho, ngelixa ubisi lwekakhukhunathi luqulethe ii-MCTs ezinobungane kunye neeminerali ze-electrolyte ezixhasa impilo yamathumbu. ¹⁵ ).

I-cocoa inokuphinda isebenze njengeprobiotic emathunjini akho, iyenze ibe ntle ekugcineni iintsholongwane zamathumbu akho zihlukeneyo kwaye zisempilweni ( ¹⁶ ).

I-Chocolate Keto Sugar Shake Free

Le smoothie ikhrimu sesona sidlo sakusasa se-carb esezantsi, ngakumbi kwiintsasa ezixakekileyo. Ngezithako ezimbalwa nje, awuyi kuba nexhala malunga nexesha lokulungiselela okanye ukucoca emva kokulenza.

Kusenokwenzeka ukuba sele unazo uninzi lwezithako ze-carb keto kwi-pantry yakho.

Yongeza amaqunube akhenkcezisiweyo ukwenzela iketo itshokolethi yequnube yequnube okanye uzame le imnandi. IVegan Green Smoothie ezaliswe yimifuno.

I-Keto Shakes-Ilula, iKhawulezayo, kwaye imnandi

Ukuba unesithukuthezi ngeendlela ezifanayo zokupheka kwesidlo sakusasa se-keto yonke imihla, i-protein shakes yindlela efanelekileyo yokuguqula izinto. Abayi kukugcina ixesha kusasa kuphela, kodwa bayaguquguquka kakhulu, bevumela indibaniselwano engapheliyo yezithako kunye neencasa.

IiShakes zikwayenye yeendlela ezilula zokusebenzisa izongezo zakho ze-keto, ezinje iiprotheni zomgubo.

Ukuba ujonge ezinye zezona zilungileyo kwaye zinencasa kakhulu i-carb ephantsi yokushukuma kokutya kwakho kwe-ketogenic, yongeza enye yezi kwiresiphi yakho yeeresiphi:

• Isitya seCreamy Chocolate Nut Smoothie.
• Brain Boost Triple Chocolate Breakfast Breakfast Shake.
• Ioli ye-MCT ye-Cinnamon ye-Powder powder Smoothie.

Iswekile yaMahala yeTshokholethi yeKeto yeProtein Shake

Yonwabele olu bukhrim, bugubungele bugubungele obusele bulungile kwimizuzu emi-5 kwaye buqulathe nje iikhabhu ezi-4 ngokuphakwayo.

• Ixesha elipheleleyo: I-5 minutos.
• Ukusebenza: 1 ngcangcazela.

Izithako

• I-1 indebe yobisi lwe-almond olungenaswekile.
• 1/4 indebe yobisi lwekhokhonathi okanye i-organic cream enzima.
• I-1 icephe ye-chocolate yobisi lweprotheyini engumgubo.
• 2 iitipuni ze-cocoa powder.
• 8 - 10 amaconsi e-stevia engamanzi ukunambitha.
• I-1 ithispoon ibhotela ye-nut okanye ibhotela ye-almond.
• 3 - 4 iityhubhu zomkhenkce.
• I-tablespoon ye-1 yeembotyi ze-cocoa (ukhetho).
• Iipunipoli ezi-2 ze-cream cream (ukhetho).

Imiyalelo

1. Yongeza zonke izithako kwi-blender yesantya esiphezulu, ukubetha ngesantya esiphezulu kude kube lula.
2. Phezulu ngebhotolo ye-nut okanye ibhotela ye-almond, i-cocoa nibs, i-coconut flakes, okanye i-walnuts ukuba uyafuna.

Ukutya

• Ubungakanani besahlulo: 1 ngcangcazela.
• Iikhalori: 273.
• Amafutha: I-20 g.
• Iicarbohydrate: I-4 g.
• Ifayibha: I-1 g.
• Iprotein: I-17 g.

IPalabras iqhosha: Iprotheyini yeTshokholethi ephantsi yeCarb Shake.