Iresiphi ephansi yeCarb Acai Almond Butter Smoothie

Kwesinye isikhathi abantu badlula enkathini yosizi lapho beshintshela ku-a Ukudla kwe-ketogenic. Ungase uzisole ngokulahlekelwa okunye kokudla kwakho okuthandayo kwangemva kokujima: amaski amazambane, izitsha zepasta, nama-smoothies.

Kodwa ningakhathazeki. Ungajabulela ukuphuza ama-smoothies akho owathandayo, ngokwenza ama-tweaks ambalwa wesithako. Ngokwandisa amafutha, ukususa ushukela owengeziwe nesithelo esinoshukela omningi, futhi usebenzisa kuphela izimpushana zamaprotheni e-keto-friendly, usengajabulela ukunyakaziswa okuqabulayo, okunambitheka okumnandi. Lokhu kuzamazama kwe ibhotela le-alimondi kanye ne-low carb acai kuzoba isiphuzo sakho esisha osithandayo sangemuva kokujima ngezimpelaviki.

Indlela Yokwenza I-Low Carb Keto Shake

Nakuba zingase zibukeke zinempilo ngaphandle, izindlela zokupheka eziningi zilayishwa ushukela. Ama-smoothies namajusi aluhlaza ahlanganisa ukudla okuningi kwezithelo, i-fiber ethile, futhi cishe awekho amaprotheni noma amafutha. Uma uhlangabezana neresiphi noma umkhiqizo opakishiwe okhangiswa njenge-protein shake, ngokuvamile i-vanilla protein powder yekhwalithi ephansi, enamafutha aphansi futhi egcwele izithako eziyingozi.

Ungakuthokozela kanjani ukunyakazisa okunokhilimu okumnandi, okumnandi, kodwa okwanelisayo, okulungele i-keto? Landela lawa macebiso.

Khetha isithelo kahle noma usisuse ngokuphelele

Ama-shakes amaningi asetshenziswa ibhanana, ama-apula o isingatha eqandisiwe ukuze kumnandi ukunambitheka bese wengeza ungqimba oluwugqinsi. Kodwa-ke, ubhanana owodwa ovuthiwe uqukethe amagremu angama-27 wama-carbohydrate namagremu angaphezu kuka-14 kashukela ( ¹ ). Kwabanye abantu, lokho kungase kube isabelo sabo esigcwele sama-carbohydrate sosuku.

Esikhundleni sokukhetha isithelo esinoshukela omningi, namathela a izithelo ketogenic njengama-blueberries noma ama-raspberries. Kule recipe, uzobe usebenzisa i-acai futhi manje uzokwazi ukuthi kungani. Okungcono nakakhulu, engeza isipuni sikakwatapheya, esinye sezithelo ezimbalwa ongazidla ngobuningi ekudleni kwe-keto.

Uma ulayisha ama-smoothies akho ngezithelo ngenxa yokuqukethwe okuphezulu kwefayibha, hhayi ubumnandi obengeziwe, cabanga ukwengeza imbewu ye-chia, imbewu ye-hemp, noma imbewu yefilakisi. Ngale ndlela, uzothola i-fiber eyengeziwe ngedosi enempilo yamafutha, esikhundleni sama-carbohydrate.

Khulisa okuqukethwe kwamafutha

Esikhundleni sokuxuba ukuxubha nama-ice cubes noma amanzi, engeza ubisi lukakhukhunathi noma ubisi lwe-almond ukuze uthole umthamo owengeziwe wamafutha anempilo. Khumbula ukukhetha uhlobo olungazisebenzisi izithasiselo eziyingozi, oluthi "amafutha aphansi," noma oluqukethe ushukela owengeziwe. Esikhundleni salokho, sebenzisa ubisi lukakhukhunathi oluphelele, ubisi lwe-alimondi olungafakwanga ushukela noma, uma ungaba nobisi, iyogathi engenalutho engenashukela.

Ungakwazi futhi ukwengeza isipuni sebhotela le-alimondi, ibhotela le-cashew, noma elinye ibhotela lamantongomane. Isipuni esisodwa sebhotela le-alimondi siqukethe cishe ama-80% amafutha anempilo, okwenza kube isithako esiphelele sokudla okune-ketogenic ( ² ). Ibhotela lamantongomane lizosebenza kancane, kodwa qaphela kakhulu lapho ukhetha umkhiqizo, njengoba abaningi balayishwa ama-molasses namafutha emifino e-hydrogenated.

Gcoba nge-sweetener ye-ketogenic

Izindlela zokupheka eziningi ze-smoothie zibiza uju, iyogathi yesiGreki, noma amajusi wezithelo, okwenza i-smoothie yakho inambitheke njenge-dessert. Futhi ngenkathi ungase ujabulele ukunambitheka, ngeke ukuthande okungeziwe koshukela wegazi.

Esikhundleni salokho, sebenzisa i-sweetener ye-ketogenic efana stevia. Kule recipe ye-almond butter smoothie, i-stevia isetshenziswa, efika ngamaconsi angama-liquid noma ayimpuphu. I-Stevia iphansi kuma-carbohydrate ngoba iqukethe ama-calories angu-zero futhi ibeka u-zero kunkomba ye-glycemic. I-Stevia iboniswe ukuthi izuzisa ukulawulwa kwe-insulin namazinga kashukela egazini ngemuva kokudla ( ³ ).

Thola umthamo wakho wansuku zonke wezithasiselo

Izithasiselo zikusiza ukuthi ungene ku-ketosis ngokushesha futhi zinikeze umthamo onempilo wamaprotheni namafutha. Kodwa-ke, kubalulekile ukusebenzisa izithako ze-ketogenic, njenge:

• Amafutha e-MCT: I-MCTs (i-medium chain triglycerides) iwuhlobo lwama-saturated fatty acids. Amafutha akhishwa ekudleni okuphelele, njengokhukhunathi namafutha esundu. Njengoba umzimba wakho uwathatha ngokushesha futhi uwafake emandleni esibindi, ayindlela ephumelela kakhulu yamafutha agcwele ngokuphathelene nokukhiqizwa kwamandla.
• I-Collagen: I-Collagen iyingcina ebamba umzimba wakho ndawonye, ​​yakhe izicubu ezixhumene njengemisipha, amathambo, noqwanga. Ukwengezwa kwe-collagen kusiza ukuthuthukisa izinwele, isikhumba, nezinzipho. Iphinde inikeze izinzuzo zezempilo ezimangalisayo, njengokulwa nesifo i-Alzheimer's, ukwelapha i-leaky gut syndrome, nokuncipha kobuhlungu bamalunga ( ⁴ ) ( ⁵ ) ( ⁶ ).
• Ama-ketones angaphandle: Ama-ketones angaphandle akusiza ukuthi ungene ku-ketosis ngokushesha noma ubuyele ku-ketosis ngemva kokudla okunothe nge-carbohydrate. Kuzokwakhiwa ama-ketone angaphandle asezingeni eliphezulu I-BHB (Beta-hydroxybutyrate)i-ketone egcwele kakhulu futhi esebenza kahle kakhulu emzimbeni, eyenza cishe amaphesenti angama-78 engqikithi yama-ketones egazini ( ⁷ ).

Kule recipe ethile, i-collagen isetshenziselwa amafutha engeziwe, amaprotheni, kanye nezinzuzo zezempilo. I-Collagen iqukethe ama-MCT okunciphisa ukumuncwa kwamaprotheni. Lokhu kusiza ukuqinisekisa ukuthi iphrotheni eyengeziwe ayiguqulelwa ku-glucose ukuze ibe namandla, ngokungafani nama-protein powders amaningi ongawathola esitolo.

Izinzuzo zezempilo ze-acai

Iyini i-Acai?

Manje njengoba usukwazi ukwenza i-keto shake, bhekisisa le recipe ethile ye-acai almond butter smoothie. Kodwa yini i-acai?

Ijikijolo le-acai lidabuka eMelika Ephakathi naseNingizimu futhi liyisithelo esibubende esijulile, esidume kakhulu ngezinzuzo zalo zokulwa nokuguga kanye nokunciphisa isisindo ( ⁸ ).

I-Acai igcwele ama-antioxidants asiza ukulwa nokuvuvukala nesifo. Ine-carbs ephansi uma kuqhathaniswa, inambitheka ngendlela emangalisayo, futhi itholakala ngendlela yokwengeza. Iqiniso elimangalisayo. Okuqukethwe kwe-acid enamafutha e-acai kufana nokukawoyela we-olive futhi kunothile nge-monounsaturated oleic acid.

Izinzuzo Zezempilo ze-Acai

Amajikijolo e-Acai anezinzuzo eziningi zezempilo, okuhlanganisa:

Ikhuthaza impilo yenhliziyo

I-Acai iqukethe ama-antioxidants akhipha ama-radicals mahhala abangela izimo ezilimazayo njengesifo senhliziyo, i-cholesterol ephezulu, kanye nesifo sohlangothi ( ⁹ ).

Kukusiza ukunciphisa umzimba

I-Acai ine-fiber ephezulu, nakuba isencane ngoshukela uma iqhathaniswa nezinye izithelo. I-fiber isiza ukwehlisa isifiso sokudla, ukuzila ukudla kweglucose kanye namazinga e-insulin, kanye namazinga e-cholesterol, angakusiza wehlise isisindo ( ¹⁰ ).

Ikhuthaza isikhumba esinempilo

Ama-antioxidants ku-acai akhulula ukucasuka kwesikhumba kanye nokuba bomvu futhi akusize uphole ezilonda ( ¹¹ ). Yingakho ubona i-acai njengesithako emikhiqizweni yezimonyo nobuhle.

Ungayenza kanjani i-acai butter smoothie

Ukwenza i-almond butter smoothie, mane uhlanganise zonke izithako ku-blender esheshayo. Ukuze uthole umthamo owengeziwe wamafutha, sebenzisa izipuni ezimbili zebhotela le-alimondi, engeza uwoyela we-MCT, noma isipuni esisodwa samafutha kakhukhunathi. Ekugcineni, mnandi nge-stevia encane ne-vanilla futhi usulungele i-smoothie yakho.

I-Carb ephansi ye-Acai ye-Almond Butter Smoothie

Ingabe udlula enkathini yosizi futhi kungani kuye kwadingeka uyeke ukudla okuthile ukuze ulandele ukudla kwe-keto? Ungalilahli ithemba nge-acai smoothie yakho nale carb acai almond butter smoothie ephansi ngemuva kokujima.

• Isikhathi Sokulungiselela: Amaminithi we-5.
• Isikhathi Ukupheka: 1 umzuzu.
• Isikhathi esiphelele: Amaminithi we-6.
• Rendimiento: 1.
• Isigaba: Iziphuzo.
• Igumbi lasekhishini: American.

Izithako

• 1 100g iphakheji ye-acai puree engafakiwe.
• 3/4 inkomishi yobisi lwe-almond olungenashukela.
• 1/4 ukwatapheya.
• 3 wezipuni collagen noma amaprotheni powder.
• 1 isipuni samafutha kakhukhunathi noma i-MCT oil powder.
• 1 isipuni sebhotela le-almond.
• 1/2 isipuni se-vanilla extract.
• 2 amaconsi e-stevia ewuketshezi noma i-erythritol (uyazikhethela).

Imiyalo

1. Uma usebenzisa amaphakethe angu-100 amagremu e-acai puree, sebenzisa amanzi afudumele ephaketheni imizuzwana embalwa uze ukwazi ukuhlephula i-puree ibe yizicucu ezincane. Vula iphakheji bese ufaka okuqukethwe ku-blender.
2. Faka izithako ezisele ku-blender futhi uhlanganise kuze kube bushelelezi. Engeza amanzi amaningi noma ama-ice cubes njengoba kudingeka.
3. Thela ibhotela le-alimondi eceleni kwengilazi ukuyigcina ibukeka ipholile.
4. Qhubeka uzibambe emhlane wakho ukuze uthole ukujima okumangalisayo nokunyakazisa ukuthunyelwa kokujima!

Ukudla okunomsoco

• Usayizi wengxenye: 1170 g / 6 oz.
• Amakhalori: 345.
• Amafutha: I-20 g.
• Ama-carbohydrate: I-8 g.
• Isikhunta: I-2 g.
• Amaprotheni: I-15 g.

I-Palabras clave: ibhotela le-almond kanye ne-acai smoothie.