I-Keto Post-Workout Shake Recipe Yokuqinisa Imisipha

Akuwona wonke umuntu osibonayo isidingo sokudla okunothe ngamaprotheni ngemva kokujima, kodwa ukuze imisipha ikhule kahle futhi ilulame, umthamo wamaprotheni wangemuva kokujima osezingeni eliphezulu ubalulekile.

Uma unesikhathi esifushane ngemuva kweseshini elandelayo yokuqeqesha isisindo futhi ufuna ukululama kwemisipha nokukhula ngaphandle kokuthola amafutha, lokhu kuzamazama kweprotein okune-carb ephansi, okunamafutha aphezulu kuyimpendulo.

Kuyashesha, kulula, kumnandi, futhi kufaka phakathi ukudla okuphezulu njengembewu ye-chia nokwatapheya ukuze uthole ukunambitheka nokuthungwa.

Qinisekisa ukuthi ukhetha i-powder yephrotheni esezingeni eliphezulu, ekhululekile engagcini nje ngokwakha nokulungisa imisipha, kodwa ingakusiza ukulawula isisindo, ukulahlekelwa amafutha, nokulawula ushukela wegazi.

Kungakhathaliseki ukuthi udla ukudla okune-carb ephansi noma cha, lokhu kunyakaziswa kwe-keto-friendly post-Workout protein kuzokusiza ukuthi ululame ekusebenzeni kanzima, uthole izicubu ezithambile, kanye nengxenye engcono kakhulu? Eqinisweni, inambitheka njenge-smoothie yangempela.

Lokhu kuzamazama kwe-carb ephansi ngemuva kokujima yile:

• Ukusuthisa
• Emnene.
• Okukhulu.
• Okumnandi.

Izithako eziyinhloko kule shake zihlanganisa:

• I-Vinilla whey amaprotheni.
• Ukwatapheya.
• Ibhotela le-almond
• Ubisi lukakhukhunathi lonke.
• Imbewu yeChia.

Izithako Ongazikhethela:

• Ukhilimu owugqinsi.
• Ama-ice cubes.

Izinzuzo Zezempilo Ezi-3 Zale Keto Shake Yokwakha Imisipha

# 1: qinisa imisipha namathambo

I-Whey protein ingenye ye-protein powders efundwa kakhulu yokukhula kwemisipha nokulahlekelwa kwamafutha ( ¹ ) ( ² ) ( ³ ). Okuqukethwe kwe-amino acid ku-whey yisizathu esiyinhloko esenza ukukhula kwemisipha futhi kukhuthaze ukucwina.

Le phrotheni etholakala ngobisi igcwele i-Branched Chain Amino Acids (BCAAs) nezinye izinhlanganisela ze-bioactive ezibalulekile ekukhuleni kwemisipha, ukwakheka komzimba, ukululama, ngisho nempilo yamathambo.

Enye inhlanganisela ebalulekile evame ukunganakwa ku-serum i-lactoferrin, ekhuthaza amathambo anempilo, amazinga e-iron alungile, kanye namasosha omzimba aqinile ( ⁴ ) ( ⁵ ).

I-Whey protein iphinde ikhuthaze ukulungiswa nokululama kwangemva kokuzivocavoca futhi inganciphisa izingozi zokulahleka kwemisipha okuhlobene nobudala ( ⁶ ) ( ⁷ ).

Imbewu ye-chia kule recipe ingumthombo omuhle kakhulu we-calcium ne-manganese, ebalulekile empilweni yamathambo ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Futhi ubisi lukakhukhunathi oluphelele luqukethe inani lama-micronutrients abalulekile empilweni yamathambo nokusebenza kwemisipha, okuhlanganisa i-magnesium, i-potassium, namanye ama-electrolyte ( ¹¹ ) ( ¹² ) ( ¹³ ).

# 2: Isiza ekulawuleni isisindo

I-Whey protein isiza ekulawuleni isisindo futhi ihlinzeka umzimba wakho ngezinhlobonhlobo zama-amino acid ezingathuthukisa amandla futhi andise amazinga akho amandla ( ¹⁴ ) ( ¹⁵ ).

Ukotapheya ungaba nomthelela ekulahlekeni kwamafutha ngenxa yokuqukethwe kwawo okuphezulu okusuthisayo kwamafutha kanye ne-fiber. I-fiber evela emithonjeni yokudla yemvelo ngeke ikusize nje ukuthi uzizwe ugcwele isikhathi eside, izophinde ikhulise inani lama-bacteria amathumbu anempilo kukholoni yakho, angakusiza ulahlekelwe isisindo ( ¹⁶ ).

Ibhotela le-alimondi liphinde linikeze inala yemvelo yamafutha anempilo nemicu, enganqanda isifiso sakho sokudla futhi inciphise izifiso. Ucwaningo lukhombisa ukuthi ukusetshenziswa njalo kwama-alimondi kungathuthukisa amazinga e-cholesterol enempilo futhi kukusize ugcine isisindo esinempilo ( ¹⁷ ) ( ¹⁸ ).

Imbewu ye-Chia nayo inamagremu angu-11 we-fibre yokudla ngamagremu angu-30.

Ukusebenzisa imbewu ye-chia kukusiza ukuthi uhlale uhlanzekile futhi uzizwe ugcwele ngemva kokudla. Ucwaningo luqinisekisa ukuthi imbewu ye-chia ihlinzeka ngokunciphisa isifiso sokudla kanye nokuncipha kwesisindo ( ¹⁹ ) ( ²⁰ ).

# 3: bhalansi ushukela wegazi

Amaprotheni e-Whey angasiza ukulinganisa amazinga kashukela egazini futhi asekele imetabolism enempilo.

I-hyperglycemia engapheli iyisisekelo sokumelana ne-insulin futhi ekugcineni thayipha isifo sikashukela sohlobo 2.

Ukugcina ushukela wegazi onempilo kanye namazinga e-insulin, ngakolunye uhlangothi, kunganciphisa ukuvuvukala kanye nengozi yokuwohloka komqondo, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ).

Ama-alimondi akusiza ukuthi ulawule izinga likashukela egazini ( ²⁵ ). Baphinde banikeze izinzuzo ezibalulekile mayelana nempilo yenhliziyo ( ²⁶ ).

Njengama-alimondi, ukwatapheya nawo uphezulu emafutheni anempilo kanye ne-fiber. Lezi zakhi zisiza ukugcina ushukela usezingeni elijwayelekile, ukhuthaze ukuguga okunempilo, futhi uthuthukise impilo yenhliziyo ( ²⁷ ) ( ²⁸ ).

Ngenxa yokuthi imbewu ye-chia inamaprotheni amaningi kanye ne-fiber yokudla, ingenye inketho enhle yokulinganisa ushukela wegazi.

Ucwaningo oluningi kubantu nasezilwaneni luqinisekisa ukuthi ukudla imbewu ye-chia kungathuthukisa ukuzwela kwe-insulin futhi kunciphise izici eziyingozi zesifo senhliziyo ( ²⁹ ) ( ³⁰ ) ( ³¹ ) ( ³² ) ( ³³ ).

Ubisi lukakhukhunathi lunikeza ukunambitheka okumnandi nokumnandi ngamagremu angu-8 kuphela wama-carbohydrate enkomishini ngayinye. Ukufaka ubisi lukakhukhunathi ekunyakazeni kwakho kwangemva kokujima akugcini nje ngokuthuthukisa ukuthungwa, kodwa futhi kuthuthukisa izinzuzo zezempilo zesiphuzo sakho sokululama.

Ukhukhunathi ungumthombo omuhle kakhulu wamafutha anempilo futhi kukhonjisiwe ukugcina izinga likashukela egazini kanye ne-cholesterol ephezulu ( ³⁴ ) ( ³⁵ ).

I-Keto post-workout shake

Konke okudingayo i-blender, okunye ibhotela le-alimondi, ukwatapheya, imbewu ye-chia, kancane ubisi lukakhukhunathi, vanilla whey amaprotheni, futhi voila!

Uma ungumuntu obekezelela ubisi, ungangeza isipuni noma amabili kakhilimu osindayo ukuze uthole amafutha anempilo kanye nokuthungwa okunokhilimu. Uma kungenjalo, zizwe ukhululekile ukwengeza isipuni samafutha e-MCT noma impushana kawoyela ye-MCT ukuze ukhulise amafutha.

Iphuzu elibaluleke kakhulu ukuthi ukunyakaziswa okunamafutha amaningi, okune-carb ephansi kungakusiza ulahlekelwe isisindo, futhi ukudla amaprotheni kubaluleke nakakhulu uma uphakamisa izinsimbi noma usebenza ejimini.

Sebenzisa lokhu kuzamazama njengesidlo sasekuseni esimnandi esigcwele i-amino acid ngaphambi kokujima kwakho, noma ukugcine ukuze uthole ukudla kwangemuva kokujima ukuze usize imisipha yakho ivuseleleke futhi ilungise.

Cishe ngamagremu angu-9 weprotheyini ngokuphakelwa ngakunye kanye namagremu angu-15 weprotheyini ngokuphakelwa okubili, lokhu kuzamazama okushisayo oyofuna ukukwengeza ohlelweni lwakho lokudla kwe-keto.

I-Keto post-workout shake

I-keto shake yangemva kokujima eyenziwe ngeprotein ye-whey yekhwalithi ephezulu, eyakhelwe ukukhuthaza ukulahlekelwa kwamafutha, ithuthukise ukululama, futhi yandise imisipha ethambile.

• Isikhathi esiphelele: Amaminithi we-5.
• Rendimiento: 2 izingxenye.

Izithako

• 2 amathisipuni vanilla whey amaprotheni.
• 1 isipuni sebhotela le-almond.
• 1/2 ukwatapheya ovuthiwe.
• 1 isipuni sembewu ye-chia.
• 1 inkomishi yobisi lukakhukhunathi lonke.
• 6 ama-ice cubes.

Imiyalo

1. Engeza zonke izithako ku-blender esheshayo futhi uhlanganise kuze kuhlanganiswe.

Ukudla okunomsoco

• Amakhalori: 447.
• Amafutha: 42 amagremu
• Ama-carbohydrate: 8.5 amagremu aphelele.
• Isikhunta: 8,75 amagremu
• Amaprotheni: 21 amagremu

I-Palabras clave: i-keto post Workout shake.