Iresiphi ephelele ye-Keto Green Smoothie

Abantu abaningi bacabanga ukuthi ukulandela ukudla kwe-ketogenic kusho ukuthi usuku lwakho lugcwele inyama, ushizi, nebhotela. Kodwa lokhu bekungeke kuqhubeke eqinisweni

Uma nje ugcina ingqikithi yama-carbohydrate ephansi, ungakha ithoni yezinhlobonhlobo ekudleni kwakho.

Eqinisweni, enye yezindlela ezingcono kakhulu zokuthuthukisa umsoco ngaphandle kokwenza umsebenzi omningi ukwenza i-carb ephansi inyakaze. Ukunyakazisa okuningi kuthatha ngaphansi kwemizuzu emihlanu ukwenza, futhi kungakugcina unelisekile amahora.

Kodwa-ke, ukukhetha izithako ezifanele kubalulekile uma ufuna ukuxubha kwakho kukugcina ku-ketosis futhi kukunikeze izakhi ezihlukahlukene zokudla.

Lokhu kusho ukuthi kufanele uqede isithelo esinoshukela omningi esitholakala kuma-smoothies amaningi njengobhanana, umango, nophayinaphu. Kufanele futhi ugweme ama-protein powders asezingeni eliphansi anezela izithako ezinama-carbohydrate.

Uma usuthathe kulawo mademoni amabili angababhubhisi be-keto, amathuba okuzamazama kwe-keto awapheli.

I-Ultimate Keto Green Shake Formula

Akunandaba ukuthi ufaka ini ku-blender yakho. Iresiphi ephelele ye-keto shake kufanele inambitheke kahle, ibe nokuvumelana okulungile, futhi vele ibe nephrofayili yezokudla okunomsoco.

Indlela yokufeza le feat? Nokho, ukukhetha okukodwa noma ezimbili ezigabeni ezilandelayo:

• amaprotheni
• Bayas
• Imifino enamaqabunga aluhlaza
• Ubisi lwemifino
• Amafutha engeziwe
• Ezinye izithako ezengeziwe

Kunezindlela eziningi ezahlukene zokuhlanganisa nokufanisa ukuthi awudingi ukukhathazeka ngokukhathala kwe-keto shake yakho.

Nazi ezinye zezinketho ezinempilo kakhulu esigabeni ngasinye, ngakho-ke jabula nabo:

Khetha amaprotheni akho: 1 scoop noma ukukhonza

Into eyodwa ebeka i-keto shake ngaphandle kokunyakaziswa okuvamile iphrofayili ye-macronutrient

Izindlela zokupheka eziningi ze-smoothie zigcwele ama-carbs, kodwa i-keto shake izoba namafutha amaningi namaprotheni, futhi ibe nenani elincane le-carb.

Futhi ufuna ukunyakazisa kwakho kubukeke njengokudla okuphelele, ngakho ukuthola amaprotheni anele kubalulekile ukuze uhlale ugcwele amahora.

Amaprotheni enza imisebenzi eminingi emzimbeni wakho. Isakhiwo, ukusebenza kanye nokulawulwa kwazo zonke izitho nezicubu zomzimba wakho kuncike kumaprotheni. Futhi ama-amino acid akumaprotheni asebenza njengezithunywa nama-enzyme azo zonke izinhlelo zomzimba wakho [ * ]

Amaprotheni nawo abalulekile ekuvuseleleni amahomoni e-satiety, akwazise ukuthi usuthi nokuthi awukudingi ukudla okwengeziwe [ * ]. Uma ufuna ukuzamazama kwakho kukushiye ugcwele futhi unelisekile amahora, iphrotheni efanele iyadingeka.

Uhlobo lwamaprotheni olukhethayo luncike ezinhlosweni zakho. Nazi ezinye zezinketho ezinhle kakhulu kanye nezinzuzo zayo ngayinye:

I-Whey protein powder

I-Serum iyindlela enhle kakhulu uma ufuna ukuzuza imisipha kanye / noma ukulahlekelwa isisindo.

Amaprotheni akhiwa amayunithi amancane abizwa ngokuthi ama-amino acid. I-Whey ingumthombo ocebile wawo wonke ama-amino acid abalulekile, okuhlanganisa ama-amino acid e-branched-chain, abalulekile ekukhuleni nasekulondolozeni imisipha [ * ]

I-Whey protein iphinde yaxhunyaniswa nokunciphisa amafutha omzimba, ikakhulukazi eduze kwesisu, okwenza kube yindlela enhle yokulahlekelwa isisindo [ * ]

Ungathola amaprotheni e-whey ezinhlobonhlobo zokunambitheka okuhlukile namazinga wekhwalithi. Bheka uhla lwamahhala lwe-whey protein isolate ukuze uthole ikhwalithi engcono kakhulu, i-whey protein powder ehamba phambili 

I-collagen powder

Iphrotheni ye-Collagen iyindlela enhle uma ugxile empilweni ehlangene noma impilo yesikhumba. I-Collagen iyiphrotheni eyinhloko yesakhiwo esicutshini esixhumene futhi isiza ekwakheni ukunwebeka esikhumbeni.

Ukwengeza amaprotheni e-collagen ekunyakazeni kwakho kungathuthukisa ukunwebeka kwesikhumba sakho, kunciphise ukubukeka kwemibimbi. Kungasiza futhi ukudambisa izinhlungu zamalunga futhi kungase kusebenze njengokwelashwa okungase kube usizo lwe-osteoarthritis [ * ] [ * ]

I-Collagen, nokho, ayinalo uhla olugcwele lwama-amino acid njenge-whey protein. Ngakho-ke, qiniseka ukuthi uthola i-serum ne-collagen nsuku zonke.

I-Vegan protein powder

Uma ulandela ukudla kwemifino okusekelwe esitshalweni, isigaba samaprotheni sibaluleke kabili kuwe. Kungaba nzima ukuthola imithombo yekhwalithi yamaprotheni uma ungadli imikhiqizo yezilwane, kodwa akunakwenzeka

Eqinisweni, ukuthola i-protein boost ngokuxukuza kungenye yezindlela ezilula zokuthi ama-vegans kanye nabadla imifino baqiniseke ukuthi bayahlangabezana nezidingo zabo zamaprotheni.

Iqhinga lapha wukuqinisekisa ukuthi uthola iphrofayili ephelele ye-amino acid, ngaphandle kwama-carbs amaningi engeziwe. Ezinye izibonelo zamaprotheni asekelwe ezitshalweni amaprotheni ephizi, amaprotheni e-hemp, kanye nephrotheni yembewu yethanga.

Kubalulekile futhi ukuqaphela ukuthi nakuba imifino ibalulekile ekudleni kwe-ketogenic, ukudla kwe-ketogenic okusekelwe esitshalweni okungu-100% akusimeme.

Engeza amanye amajikijolo: Cishe ½ inkomishi

I-smoothie ayiyona i-smoothie ngaphandle kokuqhuma okuncane kwesithelo. Yebo kunjalo ngisho naku-keto shake.

Esikhundleni sokuhlanganisa izithelo ezinoshukela omningi njengobhanana, umango, nezinye izithelo zasezindaweni ezishisayo, engeza amajikijolo ambalwa. Amajikijolo afana nama-sitrobheli, amajikijolo ama-blackberries, nama-raspberries ahlinzeka ngama-antioxidants amaningi nezinye izakhi, kuyilapho ehlala ephansi kuma-carbs amasha.

Amajikijolo aku-smoothie yakho anezinjongo ezimbalwa:

1. Bangeza ukunambitheka okumnandi
2. Bakhuphula ivolumu kancane ukuze kube nokuvumelana okucebile
3. Thuthukisa ikhwalithi yezakhamzimba ngama-antioxidants, amavithamini namaminerali

Amajikijolo angomunye wemithombo ecebile kakhulu yama-antioxidants emhlabeni wezitshalo. Anama-kilojoule aphansi, aphezulu ku-fiber, futhi agcwele ama-phytonutrients anenzuzo njenge-anthocyanins, i-ellagitannins, ne-zeaxanthin. Konke lokho kunganciphisa ukuvuvukala kanye nengcindezi ye-oxidative [ * ] [ * ] [ * ]

Amajikijolo afriziwe engeza ukuthungwa okuqandisiwe futhi enza umqondo owengeziwe lapho amajikijolo engekho esikhathini sonyaka. Amajikijolo amasha amnandi entwasahlobo nasehlobo lapho ephuma nje esitshalweni.

Uma onakho nje amajikijolo amasha, kodwa uzizwa njenge-smoothie ebandayo, mane ungeze ama-ice cubes futhi ukujabulele kubanda.

Nazi izinketho zakho ezinhle kakhulu zamajikijolo e-carb ephansi:

• Ama-Blueberries
• Ama-raspberry
• Amajikijolo e-Acai
• Ama-Strawberry

Engeza amaqabunga akho aluhlaza okumnyama: Cishe izinkomishi ezi-2

Ukwengeza imifino enamaqabunga amnyama ku-smoothie yakho kuyindlela enhle yokuthola lokhu kudla okunamandla ekudleni kwakho. Kuyiqiniso ukuthi abayona into ejabulisa kakhulu kumenyu, futhi abangezi ukunambitheka okungcono kakhulu, kodwa iphrofayili yabo yezondlo ibalulekile.

Imifino enamahlamvu aluhlaza ingumthombo omangalisayo we-fiber, ama-antioxidants, amavithamini namaminerali. Ezinye zezinketho ezinhle kakhulu zemifino yakho yansuku zonke yilezi:

Kale

Lokhu akufanele kusimangaze. I-Kale isiwuphawu lwemifino enempilo enamaqabunga ayo aluhlaza okumnyama agcwele i-fiber kanye nezakhamzimba. I-Kale inothe ikakhulukazi ngovithamini K. Inkomishi eyodwa inikeza u-81 mcg, ocishe uhlangabezane nengqikithi yezidingo zakho zansuku zonke [ * ]

Isipinashi

Isipinashi yisinqumo esithandwa kakhulu kubathandi be-smoothie. Acebile nge-folic acid, uvithamini A no-vitamin K futhi aqukethe ama-nitrate, angazuzisa impilo yakho yenhliziyo [ * ] [ * ]

Uma ungathandi i-stringy kale nama-collards, isipinashi siyindlela enhle eluhlaza enamaqabunga.

Coles

Imifino e-Collard ingumthombo omuhle kakhulu we-calcium, eno-268 mg inkomishi ngayinye. Lokho cishe ku-25% wezidingo zakho zansuku zonke ze-calcium. Ingxenye engcono kakhulu ukuthi ungakwazi ukwengeza kalula inkomishi yamahlumela aqoshiwe ku-smoothie yakho ngaphandle kokuqaphela [ * ]

Ama-Microgreens

Ama-Microgreens ayizithombo ezivuthiwe zemifino eluhlaza, ezithathwa ngemuva nje kokuvela kwamaqabunga okuqala. Ngokuvamile ungathola imifino emincane ehlukahlukene ezitolo zegrosa enesipinashi, i-kale, ne-arugula nokunye okuxutshwe kuyo.

Ungakwazi futhi ukuhluma kalula ama-microgreens akho ekhaya

Amaqabunga awo angase abe mancane, kodwa aqukethe inani elikhulu lezakhi. Ungathola amavithamini, amaminerali, ama-antioxidants, nama-phytonutrients ngamanani ahlukahlukene ku-microgreens mix yakho [ * ]

I-Dandelion

Uma enye yezinhloso zakho iwukusekela ukuxoshwa kwesibindi, amaqabunga e-dandelion ayimifino yakho.

Kanye namavithamini namaminerali akho, i-dandelion ingumthombo omangalisayo wama-antioxidants. Ngenkathi udinga izinhlobonhlobo zama-antioxidants ekudleni kwakho, ama-antioxidants ku-dandelion anobudlelwane besibindi sakho.

Ocwaningweni olulodwa, amagundane anokulimala kwesibindi athola umphumela we-hepatoprotective (ukuvikela isibindi) lapho enikezwa izingcaphuno zedandelion [ * ]

I-Swiss chard

Uma ufuna ukunikeza i-smoothie yakho i-fiber boost yangempela, engeza i-chard bese uxuba. Cishe ingxenye ye-carbohydrate etholakala ku-chard ivela ku-fiber, okuyenza ibe isithako esihle kakhulu sokuqinisa i-fiber [ * ]

Faka ubisi noma ubisi olungenalo ubisi: ½ inkomishi

Ungahlala ukhetha ukwengeza amanzi ekuxubeni kwakho uma ungenalo ubisi esandleni, kodwa ku-creamier shake, ubisi yindlela okufanele uhambe ngayo.

Uma ungumthengi wobisi, qiniseka ukuthi ukhetha ubisi olunamafutha agcwele. Ubisi oluphakelwa utshani lungcono nakakhulu

Uma ungeyena umthengi wobisi, kuningi ongakhetha kukho. I-Hemp, i-cashew, i-almond, i-macadamia, ukhukhunathi, nobisi lwefilakisi yizinketho ezinhle

Inothi elilodwa: Uma ukhetha ubisi olungelona olobisi, qiniseka ukuthi uhlola izithako ukuze uqiniseke ukuthi aziwengezi ushukela noma azinawo ama-carbohydrates amaningi.

Engeza i-fat booster: 1 ukukhonza noma isipuni esingu-1

Lokhu ngeke kube ukunyakaziswa kwe-keto ngaphandle kwamafutha amancane engeziwe

Ukugcina leyo phrofayili ye-macronutrient isinda ngamafutha namaprotheni, futhi ilula ngamakhabhohayidrethi, kusho ukuthi ungakwazi ukwengeza izithako ezinambitheka ezinamafutha aphezulu.

Nazi ezinye izinketho ezinamafutha aphezulu ongakhetha kuzo:

Amafutha e-MCT noma impushana kawoyela

Ama-MCT, noma i-Medium Chain Triglycerides, ayindlela enhle yokwengeza uphethiloli ngokushesha ekunyakaziseni kwakho. Ngokungafani nama-acids amaketanga amade okufanele ahambe ku-lymph, ama-MCT alethwa ngqo esibindini ukuze asetshenziselwe uphethiloli.

Lokhu kwenza ama-MCTs abe umphelelisi ophelele uma uphuza ukunyakazisa kwakho ngaphambi kokujima [ * ]

Ama-MCTs eza ngamafomu oketshezi kanye nempushana. Kodwa zombili ziyizithako ezinhle zama-smoothies. Uma ungajwayele ama-MCTs, qala ngo-¼ noma u-½ womuthi bese ukhuphula umthamo cishe amasonto amabili.

Ibhotela lamantongomane

Uma uthanda i-smoothie yakho ukunambitha okucebile kakhulu, engeza ibhotela lamantongomane. Ungakhetha ama-alimondi, ama-cashews, ama-hazelnuts noma ingxube ye ibhotela le-keto ukwenza ngcono amafutha kanye namaprotheni okuqukethwe Shake yakho

Amafutha kakhukhunathi

Amafutha kakhukhunathi alayishwe izinzuzo zezempilo. Uma ufuna ukugcina ukunambitheka kungathathi hlangothi, amafutha kakhukhunathi ayindlela enhle yokwandisa okuqukethwe kwamafutha.

Ayigcini nje ngokuqukatha uwoyela we-MCT, kodwa futhi iqukethe i-fatty acid engatholakali emixubeni ye-MCT ebizwa ngokuthi i-lauric acid.

I-Lauric acid inezinto eziqinisa amasosha omzimba, ngakho-ke uma uzizwa sengathi uyagula, engeza isipuni samafutha kakhukhunathi ku-smoothie yakho [ * ]

I-Avocado

Uma uthanda ama-smoothies e-creamier, uzothanda ukuthungwa kwe-avocado. Ingakwazi ukujiyisa izinto ngempela, ngakho-ke udinga kuphela u-¼-½ wokwatapheya ophakathi nendawo noma omkhulu.

Ukotapheya ngokwemvelo unamafutha amaningi e-monounsaturated, angasiza ekulinganiseni i-cholesterol nokunciphisa ingozi yesifo senhliziyo [ * ]

Izithako ezengeziwe ze-Keto-friendly

Manje njengoba usuhlanganise izinto eziyisisekelo, nazi ezinye izinto ezengeziwe ongayengeza ukuze uguqule ukunambitheka, ukuthungwa, kanye nokudla okunomsoco kokunyakazisa kwakho.

Stevia

Uma uthanda ama-smoothies amnandi ngempela, amajikijolo angase anganeli. I-Stevia iyindlela enhle engenashukela engeke ikhuphule ushukela wakho wegazi

Ikhasi lelamula

Kunjalo, sonke isikhumba. Izakhi eziningi zikalamula zitholakala emakhasini awo. Ukuxubha kuyindlela enhle yokuthola imisoco ecwecweni ngaphandle kokuhlafuna.

I-Limonene, i-phytochemical etholakala ecwecweni likalamula, ingasiza ekulawuleni umfutho wegazi, ukuvuvukala, impilo yesibindi, nokukhuluphala, ukubala okumbalwa [ * ] [ * ] [ * ] [ * ]

Khetha ulamula we-organic noma wasekhaya ukuze ugweme noma yiziphi izinsalela zesifutho

Isi-Turmeric

I-Turmeric ibonakala ikhona yonke indawo kulezi zinsuku. Lesi sitshalo sasendulo sisetshenziswe izinkulungwane zeminyaka emasikweni aseNdiya njengesitshalo sokuphulukisa. Futhi izinzuzo zayo zisekelwa isayensi

Enye yezinzuzo ezaziwa kakhulu ze-turmeric yizindawo zayo zokulwa nokuvuvukala. I-Turmeric ingase isebenze njengemithi ekwelapheni ukuvuvukala

Ukwengeza isipuni se-turmeric ku-smoothie yakho kuyindlela enhle yokuhlanganisa lokhu kudla okunamandla ekudleni kwakho [ * ]

Amakhowe okwelapha

Amakhowe okwelapha angemuva kwe-turmeric ekuthambekeni kokudla okuthuthukisa impilo. Lokhu sekunezinkulungwane zeminyaka kukhona futhi, kodwa ukudla okuvamile kuwukunwaya kuphela lokho abangakwenzela impilo yakho.

Amakhowe amaningi okwelapha afana ne-chaga, i-reishi, i-cordyceps, ne-lion's mane eza ngendlela eyimpushana, okuwenza abe isengezo esihle kakhulu ku-smoothie yakho.

Imbewu yeChia

Imbewu ye-Chia iyindlela enhle uma ufuna ukwengeza i-fiber encane yokudla ku-smoothie yakho ngaphandle kokuqina kwe-ultra kakotapheya. Nokho, i-caveat eyodwa. Uma uzishiya zinde kakhulu, zizomunca uketshezi ku-smoothie yakho futhi ungagcina unethonsi elilodwa eliqinile engilazini yakho.

Amakhambi amasha

Uma ungumuntu othanda ukunambitheka kwe-mint, ukwengeza amaqabunga e-mint ku-smoothie yakho kungakunika lokho kunambitheka okusha okufunayo. Hlanganisa amaqabunga akho e-mint nephrotheni ye-chocolate whey futhi unokuthile okufana nekhukhi elihle le-mint.

Izithombo ezimbalwa ze-basil, i-rosemary, noma i-lemon balm nazo zingakhuphula ukunambitheka nokuqukethwe kwe-polyphenol yanoma iyiphi i-smoothie.

I-Keto Green Shake Formula Summary

Nansi incazelo esheshayo yefomula yakho ye-low carb green smoothie. Khetha eyodwa noma ezimbili ongakhetha kuzo esigabeni ngasinye futhi ujabulele!

Amaprotheni

• Whey amaprotheni
• Collagen
• Amaprotheni e-Vegan

Bayas

• Ama-Blueberries
• Ama-raspberry
• Amajikijolo e-Acai
• Ama-Strawberry

Imifino eluhlaza

• Kale
• Isipinashi
• Coles
• Ama-Microgreens
• Amazinyo ebhubesi
• Ishadi

Ubisi

• Ubisi lwe-organic oluvela ezilwaneni ezidla utshani
• Ubisi lwe-almond
• Ubisi lwe-cashew
• Ubisi lwe-Macadamia nut
• Ubisi lukakhukhunathi
• Ubisi lwe-Hemp
• Ubisi lwefilakisi

Amafutha engeziwe

• Amafutha e-MCT
• Ibhotela le-Macadamia nut
• Amafutha kakhukhunathi
• I-Avocado

Extras

• Stevia
• Ikhasi lelamula
• Isi-Turmeric
• Amakhowe okwelapha
• Imbewu yeChia
• Amacembe eminti

Keto green smoothie isibonelo

• 1 isipuni se-vanillin flavour whey protein powder
• ½ inkomishi yama-blueberries
• 2 izinkomishi kale, oqoshiwe
• ½ inkomishi yobisi lwe-hemp olungenashukela
• 1 isipuni sikawoyela we-MCT powder
• 1 ithisipuni turmeric

Ukwenza

Uma ubucabanga ukuthi uzodla ukudla okune-ketogenic kusho ukuthi kufanele weqe konke ubumnandi obuphuma kuma-smoothies, ungakhathazeki.

Ama-smoothies ayindlela enhle yokushintsha ukudla kwasekuseni noma kwasemini futhi uthole imisoco ehlukahlukene ekudleni kwakho.

Njenge-keto dieter, umgomo wakho oyinhloko ukugcina ama-carbs aphelele aphansi futhi ulinganise ukuxubha kwakho ngamaprotheni namafutha.

Kunenqwaba yezithako ongadlala ngazo eziphephile ze-keto, ngakho-ke zijabulele ngamaresiphi akho e-smoothie, hlanganisa bese uqondanisa futhi uzame izinto ezintsha.

Iyiphi inhlanganisela yakho eyintandokazi ye-smoothie eluhlaza? Kungakhathaliseki ukuthi kuyini, ngokuqinisekile kuyoba ukuzamazama okumnandi.

I-Palabras clave: i-keto green smoothie