Brain Boost Triple Chocolate Breakfast Shake Recipe

Masibhekane namaqiniso. Lokhu kuxubha kukashokoledi kufana nokunyakaziswa kuka-ayisikhilimu.

Kodwa-ke, ngokungafani nokunyakaziswa okwenziwe nge-ayisikhilimu, lokhu kunyakaziswa kukashokoledi kathathu kulayishwe izithako ezithuthukisa impilo.

Kuwusizo kakhulu kulezo zikhathi zasekuseni ezimatasa lapho kufanele uphume ngomnyango ngokushesha, kodwa uyazi ukuthi kungakusiza ukuba ubambe okuthile ngesidlo sasekuseni.

Ingxenye engcono kakhulu?

Awekho ama-sweeteners okwenziwa noma izilondolozi ezixakile ezifihlwe kuwo. Esikhundleni salokho, le recipe yebhulakufesi engenayo gluten-free kanye nobisi ihlanzekile futhi imnandi njengoba izwakala.

Le recipe ye-smoothie yasekuseni yile:

• Uswidi.
• Kuyagculisa.
• Okumnandi
• Kumnandi

Izithako eziyinhloko yilezi:

• Izimpushana zamafutha e-MCT.
• I-Adonis chocolate kanye ne-walnut bar.
• I-collagen

• Ukhokho.
• Ukukhishwa kwe-ginkgo.
• Imbewu yeChia.

Izithako ezengeziwe ozikhethela zona:

• Ubisi lwe-almond.
• Ukhokho impuphu.
• Ubisi lukakhukhunathi.

3 Izinzuzo Zezempilo Zalokhu Kunyakaziswa Kwebhulakufesi Kashokoledi Kathathu

# 1: thuthukisa impilo yobuchopho

Imihlangano yasekuseni iyona mibi kakhulu. Ukuvula ubuchopho bakho futhi uqaphe ngemva nje kokuvuka kungase kubuze okuningi. Isixazululo?

Ukunyakazisa okufana nalokhu okuvuselela ubuchopho.

Lesi sidlo sasekuseni asigcini nje ngokuhlinzeka ngokudla okunempilo usohambeni, kodwa futhi kuzokwenza ingqondo yakho ingene kunoma yiziphi izinselele okuphonswa ngazo ekuseni.

Futhi usebenza kanjani lomlingo, uyabuza? Ngokusebenzisa izakhi ezisekela ubuchopho ezifana I-MCT kanye ne-ginkgo.

Ama-MCT (ama-chain chain fatty acids) ahlinzeka ngomthombo osheshayo wamafutha obuchopho nomzimba wakho. Ngokungafani nezinye izinhlobo zamafutha adinga ukuhamba ohlelweni lwakho lwe-lymphatic, ama-MCT aya ngqo esibindi ukuze ahlehle abe amandla ( ¹ ).

I-Ginkgo, umuthi wamakhambi osetshenziswe izinkulungwane zeminyaka emasikweni aseMpumalanga, waziwa ngemiphumela yawo yokuthuthukisa ingqondo. Ngokukhethekile, i-ginkgo ingasiza ekuthuthukiseni inkumbulo, njengoba kuboniswe ocwaningweni olwenziwa nabantu abadala asebekhulile abanengqondo ( ² ).

# 2: ukwesekwa kwesisindo

Lapho uzama ulahlekelwe amakhilogremu ambalwa, ukumane unciphise ukudla okudlayo akwanele ngaso sonke isikhathi.

Inkinga ukuthi uyalamba.

Ukwengeza ukudla okune-fiber okucebile njengembewu ye-chia kungasiza ukugaya kancane futhi, ngenxa yekhono labo lokugcina amanzi, kungakhuphula imizwa yokugcwala.

Kolunye ucwaningo, ababambiqhaza abangu-24 badle iyogathi ngesidlo sasekuseni ngaphandle kwembewu ye-chia, namagremu angu-7 embewu ye-chia noma amagremu angu-14 embewu ye-chia.

Womabili amaqembu embewu ye-chia engamagremu angu-7 namagremu angu-14 athole ukusutha okwenyukayo, ukuncipha kokulangazelela ushukela, nokunciphisa ukudla ekudleni kwawo okulandelayo. ³ ).

# 3: thuthukisa imizwa

Wake wazibuza ukuthi kungani ushokoledi uhlale uzwakala umuhle uma usesimweni esibi? Ngaphandle kwekhono layo elimnandi lokuphazamisa ingqondo yakho ezinkingeni zayo, izinhlanganisela zikashokoledi zingase zibe namandla okuthuthukisa isimo sakho sengqondo.

Ocwaningweni olungaboni kabili, abacwaningi banikeze ababambiqhaza ingxube yesiphuzo sikashokoledi omnyama izinsuku ezingu-30 futhi bakala ukuqonda kwabo nesimo sengqondo. Ngemva kwezinsuku ezingu-30, ababambiqhaza abaphuze ingxube kashokoledi yedosi ephezulu babike ukuzola nokwaneliseka okukhulu uma kuqhathaniswa nalabo abathathe i-placebo.

Lolu cwaningo lunikeze isisekelo sokuhlola ukusetshenziswa okungenzeka kwezinhlanganisela zikashokoledi ekwelapheni ukukhathazeka komtholampilo noma ukudangala ( ⁴ ).

Ibhulakufesi likashokoledi Kathathu Shake

Ngezinye izikhathi kwenzeka ukuthi ufuna okuthile ngoshokoledi, kodwa unesikhathi kuphela seresiphi elula yokungabhaki.

Ngesikhathi sokuzilungiselela semizuzu emihlanu nje, ungakwazi ukulungisa le recipe futhi ube nokunyakazisa amaprotheni okuthuthukisa ubuchopho ngokushesha.

Uyawafuna amaprotheni engeziwe? Engeza inqwaba ye-whey protein powder, ehlinzeka ngezinhlobonhlobo zama-amino acids akha imisipha ahambisana nama-amino acid ku-collagen.

Futhi uma ufuna ukwengeza amafutha amancane namaprotheni, ungakwazi ukwengeza isipuni sebhotela le-almond.

Ukuze uthole ukunyakazisa okukhulu, mane ungeze ubisi oluncane kancane. Sesikushilo lokho, ungashintsha ngisho nezinhlobo zobisi ozisebenzisayo, vele uqiniseke ukuthi azinayo i-carb ephansi noshukela. Ubisi lwe-almond olungenashukela lwe-vanilla lusebenza kahle.

Ibhulakufesi likashokoledi Kathathu Shake

Ingabe ufuna i-protein shake? Lesi sidlo sasekuseni sikashokoledi esiphansi se-carb ephansi siyasebenza. Ayinabisi, ayinagluten futhi ayinawo ama-sweeteners okwenziwa.

• Isikhathi esiphelele: Amaminithi we-5.
• Rendimiento: 1 unyakaza.

Izithako

• 1 isipuni se-MCT uwoyela powders.
• 1 isipuni se-collagen.
• ¼ Ushokoledi we-Adonis kanye ne-walnut bar (sika noma ugoqe ube yizicucu ezincane).
• 1 isipuni sembewu ye-chia.
• 225g / 8oz ubisi lukakhukhunathi noma ubisi oluthandayo ngaphandle koshukela.
• Isipuni esingu-1 se-cocoa powder.
• Ukukhishwa kwe-ginkgo.

Imiyalo

1. Engeza zonke izithako (ngaphandle kwezingcezu ze-chocolate bar) ku-blender esheshayo. Hlanganisa ngesivinini esiphezulu kuze kube bushelelezi. Engeza ama-ice cubes uma uthanda futhi uhlanganise.
2. Phezulu ngokhilimu ophehliwe uma uthanda kanye nezingcezu zebha kashokoledi.

Ukudla okunomsoco

• Usayizi wengxenye: 1 unyakaza.
• Amakhalori: 242.
• Amafutha: I-12 g.
• Ama-carbohydrate: 11 g (4 g inetha).
• Isikhunta: I-7 g.
• Amaprotheni: I-19 g.

I-Palabras clave: triple chocolate breakfast shake recipe.