Ingabe uzizwa ukhathele njalo, ulambile, futhi ucasuka? Zitholele ufuna inkomishi emva kwenkomishi yekhofi ukuze nje uthole ekhefu lakho lesidlo sasemini? Uma lokhu kuzwakala njengawe, sekuyisikhathi sokushintsha inkomishi yakho yekhofi evamile ukuze uthole ibhodwe elinamandla lekhofi le-keto eliqinile.
Le recipe yekhofi ye-keto inohlu lwezithako zekhwalithi ephezulu ezihlanganisa ikhofi elishisayo, ibhotela elifunzwa ngotshani, namafutha e-MCT ukukunikeza amandla amahle.
Funda ukuthi kungani ukungeza lesi sisekelo se-keto kundlela yakho yasekuseni kungabaluleka uma umgomo wakho uwukuqhubeka. ketosis.
Liyini ikhofi le-ketogenic?
I-ketogenic coffee phenomenon ikhule ngokuphawulekayo eminyakeni emihlanu kuya kweyishumi edlule. Ngezimpande zayo zakuqala ekuhambeni kwama-biohackers afana noDave Asprey weBulletproof Coffee, ikhofi ye-keto selokhu yaba yinoma iyiphi iresiphi ikhofi ngamafutha angeziwe futhi Ushukela ziro.
Namuhla, abantu abaningi bangachaza ikhofi ye-keto njengengxube yekhofi elimnyama elisezingeni eliphezulu namafutha e-ketogenic afana nawo. ibhotela ondliwe utshani kanye / noma I-MCT.
Iphezulu ngamafutha ne-caffeine nama-carbohydrate aphansi, le nhlanganisela yaziwa ngokunikeza amanani amakhulu wamandla, igxilise ushukela osegazini, futhi ithuthukise ngisho nokusebenza kwengqondo nokucaca kwengqondo.
Ikhofi ye-ketogenic isebenza kanjani?
Uma uphuza ikhofi le-keto, uhlanganisa amandla kabhontshisi wekhofi namandla ebhotela elifunzwa utshani namafutha e-MCT we-latte eshiswe kakhulu, enamafutha aphezulu, enesivuno esikhulu.
Ikhofi elimnyama linama-micronutrients amaningi njenge-potassium ne-niacin (noma uvithamini B3). I-Potassium isiza ukugcina izinga lokushaya kwenhliziyo elizinzile futhi ithumele ama-nerve impulses, kuyilapho i-Niacin ibalulekile emathanjeni anempilo, ukukhiqizwa kwamangqamuzana egazi, nokusebenza okufanele kwesimiso sezinzwa ( 1 ) ( 2 ).
Ucwaningo lwabantu lubonise ukuthi ikhofi lingasiza ekuvimbeleni izifo ezifana nesifo sikashukela sohlobo 2, i-Parkinson, nesifo sesibindi ( 3 ).
I-caffeine, isakhi esiyinhloko esisebenzayo ekhofini, iyona ekugcina uphapheme. Kuyasiza ukuvuselela i-metabolism yakho futhi ngenxa yalokho kungakhuthaza ukushiswa kwamafutha ( 4 ).
Uma uhlanganisa ikhofi elivamile nokunotha kwebhotela elifunzwa utshani namafutha e-MCT, uthola inhlanganisela enamandla engakunika amandla futhi ikugcine ugcwele futhi usebenza amahora amaningi.
Yini ekhetheke kangaka ngebhotela elifunzwa utshani?
Ibhotela elidliwe ngotshani likhiqizwa ezinkomeni ezidla utshani. Lezi zinkomo zivunyelwe ukuklaba ukudla kwazo ezindaweni ezivulekile. Lokhu kubangela ibhotela eliminyene kakhulu (kanye nokunambitha kangcono).
Ibhotela elivela ezilwaneni ezifunzwa utshani liqukethe cishe i-CLA (Conjugated Linoleic Acid) ephindwe kahlanu kunebhotela lezinkomo ezifunzwa okusanhlamvu. I-CLA iyi-asidi enamafutha atholakala ngokwemvelo enyameni nasemikhiqizo yobisi. Ukubuyekezwa kwango-2015 kubonise ukuthi i-CLA iyisici esibalulekile ekuqhekekeni kwamafutha emzimbeni wakho, okungakusiza wehlise isisindo ( 5 ).
Akukhona nje ukuthi ibhotela elondliwa ngotshani liwumthombo omkhulu wamafutha ekhwalithi, lizokugcina uzizwa ugcwele futhi usuthi amahora amaningi. Ikunikeza ukhilimu waleyo Starbucks latte ohlale uyiphupha, ngaphandle ubisi akukho ukhilimu we-carb ephezulu. Funda kabanzi ngokubaluleka kokwengeza ibhotela elifunzwa utshani ekudleni kwakho kwe-ketogenic lapha.
Yini uwoyela we-MCT?
I-MCT ayiyona nje inkulumo-ze. I-MCT imele i-Medium Chain Triglycerides futhi ingenye yezindlela zamandla ezihamba phambili nezitholakala kakhulu nge-bioavailable emakethe.
Amafutha e-MCT enziwe ngama-MCT ahlanzekile akhishwe kuwoyela kakhukhunathi (noma wesundu). Ama-MCT angumthombo wamandla okahle futhi aziwa ngokuthi aguqulelwa ngokushesha kangakanani kumandla asebenzisekayo. Akuwona amafutha kakhukhunathi, kodwa umkhiqizo wamafutha kakhukhunathi ( 6 ).
Ukungaqondi kahle okuvamile ukuthi ungasebenzisa uwoyela kakhukhunathi esikhundleni samafutha e-MCT. Kodwa-ke, uwoyela kakhukhunathi ungama-55% kuphela we-MCT, kanti uwoyela we-MCT wenziwa nge-MCT emsulwa. Azishintsheki.
Hlola lokhu umhlahlandlela obalulekile mayelana nowoyela we-MCT. Ngeke nje ikutshele konke odinga ukukwazi, kodwa futhi kufaka phakathi izindlela zokupheka ezilula ezingu-9 ukuze uqale ukuvuna izinzuzo zamafutha e-MCT ngokushesha.
Izinzuzo zezempilo zamafutha e-MCT
Ucwaningo oluningi lubonisa ukuthi ama-MCT akusiza ukuthi uhlale ugcwele ngokwenza uzizwe ugcwele isikhathi eside. Angaphinde athuthukise imetabolism yakho, engakusiza wehlise isisindo ( 7 ).
Amafutha e-MCT nawo angasekela impilo yamathumbu futhi anciphise ukuvuvukala. Amafutha kakhukhunathi athathwa njenge-antibiotic yemvelo, ekwazi ukulwa namagciwane ayingozi ngenkathi igcina amagciwane amahle emathunjini akho ( 8 ).
Amafutha e-MCT nawo angasiza ekuthuthukiseni impilo yakho yengqondo. Ucwaningo lubonisa ukuthi kukhona ukuxhumana okuqinile phakathi kobuchopho bakho nempilo yamathumbu akho. Ubuchopho bakho bunikwa amandla ama-ketone ukuze abe uphethiloli, ngakho-ke ukufaka amafutha esikhundleni sama-carbohydrate bese ungena esimweni se-ketosis kuyamangalisa empilweni yobuchopho nokusebenza kwengqondo ( 9 ). Ihambisana ngokuphelele ne-keto shake oyikhonzile noma kulokhu. i-macha smoothie. Lokho akuqukethe kuphela uwoyela we-MCT, kodwa futhi nama-collagen peptides, asiza ukukhuthaza ukuvuselelwa kwezicubu ezinempilo kanye nesikhumba esincane, esinempilo ( 10 ).
Ikhofi eliqinisiwe yi-keto
Qala ukusa kwakho ngale nhlanganisela ephelele ye-caffeine namafutha anempilo. Le nkomishi ye-carb ephansi enomlingo yikho konke okudingayo, kanye nokudla okulinganiselayo, kosuku olukhiqiza kakhulu.
Ungasebenzisa noma iziphi izinhlobonhlobo zekhofi olikhethayo, kodwa amakhofi agazingiwe alula avamise ukubababa kancane, acwebe, futhi anambitha kangcono. Futhi aqukethe inani eliphakeme kakhulu le-caffeine.
Kunezindlela eziningi zokwenza ikhofi elimnandi, okuhlanganisa umenzi wekhofi ozenzakalelayo ojwayelekile, i-Aeropress, i-Chemex, noma umshini wokunyathelisa waseFrance.
Imiyalo
- Hlanganisa zonke izithako ku-blender.
- Ukusebenzisa i-blender yokucwilisa noma i-foamer, hlanganisa ukushisa okuphansi okwandisa isivinini ukuya phezulu imizuzwana engu-30 noma kuze kube yigwebu.
- Khonza, uphuze futhi ujabulele.
Amanothi
Ikhofi ethosiwe ye-organic iyisinqumo esihle kakhulu. Ibaba kancane ngakho-ke ngeke uzwe isidingo sokungeza noma iyiphi i-sweetener kuyo. Umshini wokunyathelisa waseFrance uyinketho enhle, njengoba wenza ikhofi elihle kakhulu, elibushelelezi.
Uma ushoda ubisi ekhofini lakho, engeza ubisi lwe-alimondi olungenashukela noma ukhilimu osindayo ukuze uthole enye indlela ye-ketogenic.
Ukudla okunomsoco
- Amakhalori: 280
- Amafutha: 31 g
- Ama-carbohydrate: 2.8 g
- Isikhunta: 2,2 g
- Amaprotheni: 1 g
I-Palabras clave: iresiphi ye-bulletproof keto coffee