Iresiphi ye-Chocolate Nut Whey Protein Shake

I-Whey protein ingenye yezithako zokusebenza ezicwaningwe kakhulu emakethe. Ngezinhlobonhlobo zama-amino acid abalulekile nezinye izinhlanganisela zokwakha imisipha, i-whey yinto ongase ufune ukuqala ukuyingeza kumaresiphi akho e-smoothie.

Lokhu okumnandi kukashokoledi whey protein powder kuyi-ketogenic ikakhulukazi, ngamagremu angu-15 we-whey protein ahlukene nezinkomo ezidla utshani, amagremu angu-19 wamafutha, kanye namagremu angu-3 nje wamacarbohydrates ngokuphakelwa ngakunye.

Ngamaprotheni amaningi namafutha, uzofuna ukuyeka izithelo zakho ezinyakaziswayo ukuze uthole lokhu kushukela wegazi okulinganisa i-whey protein shake.

Kungakhathaliseki ukuthi ufuna ukudla okushintshwayo noma ukunyakazisa umzimba ngemva kokujima okusekela ukukhula nokululama kwemisipha, le Chocolate Nut Whey Shake eyakho.

Le protheyini ye-whey yile:

• Ngoshokoledi.
• Ibhotela.
• Ukhilimu.
• Bushelelezi njengosilika.

Izithako eziyinhloko kule smoothie emnandi zihlanganisa:

• Whey protein powder nge chocolate.
• Ibhotela le-Macadamia nut noma ibhotela le-almond.
• Ubisi lwe-alimondi olungashukela.

Izithako Ongazikhethela:

• I-Avocado.
• Ukhokho impuphu.
• Imbewu yefilakisi.
• Imbewu ye-Hemp.

3 izinzuzo ezinempilo zalesi whey shake

# 1: ikhuthaza ukulawula isisindo

I-Whey protein idume ngokusiza abantu ukuthi balondoloze imisipha ethambile futhi balahlekelwe ngamafutha omzimba angafuneki. Futhi lokho kungenxa yengxenye enkulu yephrofayili ehlaba umxhwele ye-amino acid whey.

I-Whey iyiphrotheni ephelele, okusho ukuthi iqukethe wonke ama-amino acid abalulekile, ngaphezu kwama-branched-chain amino acids, noma ama-BCAA, okuyiwona abhekene nokukhula kwemisipha.

I-Whey ingakusiza uzizwe ugcwele isikhathi eside, uma uqhathaniswa nama-carbohydrate, angaholela ekulahlekelweni kwesisindo ( ¹ ). Futhi kungasiza ukuthuthukisa ukwakheka komzimba ngokukusiza ukuthi uzuze noma ugcine imisipha ngenkathi ulahlekelwa amafutha ( ² ).

Ibhotela lamantongomane, kungakhathaliseki ukuthi usebenzisa ibhotela le-alimondi, ibhotela le-macadamia, noma ingxube yamantongomane ahlukahlukene, linamavithamini, amaminerali, namafutha anempilo anikeza umthombo wamandla ohlala njalo, one-carbohydrate encane.

I-Avocados Baphinde banikeze amafutha ekhwalithi ephezulu ukuze uthole amandla, azosiza ekuqhubekiseni umsebenzi wakho noma usuku olude ehhovisi.

Agcwele ama-monounsaturated fatty acids (ama-MUFA), angasiza ekunqandeni izifiso, akuvimbele ekudleni nasekudleni, futhi angasiza ekulawuleni isisindo ( ³ ) ( ⁴ ).

Ngisho ne-cocoa powder iye yaboniswa ukukhuthaza ukulahlekelwa isisindo, futhi ucwaningo olulodwa lwabonisa ukuthi ukusetshenziswa kukashokoledi kwakuhlotshaniswa ne-BMI ephansi ( ⁵ ).

# 2: Isekela impilo yenhliziyo

I-serum ingaba yinhle futhi enhliziyweni yakho.

I-Serum iye yacwaningwa ngemiphumela yayo kumfutho wegazi, i-triglycerides, ukuzwela kwe-insulin, nokulawulwa koshukela wegazi, konke kube nemiphumela emihle ( ⁶ ) ( ⁷ ) ( ⁸ ) ( ⁹ ).

Ukudla okunothe ngamafutha e-monounsaturated avela ku-alimondi nokwatapheya nakho kungasiza ngenhliziyo ngokwehlisa i-cholesterol embi kanye ne-triglycerides futhi kwandise i-cholesterol enhle ( ¹⁰ ) ( ¹¹ ).

Ngenxa yobuningi bama-antioxidants, ama-flavonoid, nezinye izakhi ezinamandla, i-cocoa ingaba nekhono lokuthuthukisa ukugeleza kwegazi, ukulawula i-cholesterol, namazinga kashukela egazini ( ¹² ) ( ¹³ ) ( ¹⁴ ) ( ¹⁵ ) ( ¹⁶ ) ( ¹⁷ ) ( ¹⁸ ).

# 3: ithuthukisa ubuchopho

Izakhamzimba ku-whey protein, ibhotela lamantongomane, nokwatapheya nazo zingathuthukisa impilo yobuchopho.

Ingqondo yakho idinga ama-amino acid ukuze ikhuthaze ukukhiqizwa kwama-neurotransmitters, okwandisa amandla engqondo nokusebenza kwengqondo.

Ucwaningo kumagundane lubonise ukuthi ukugcwalisa amazinga e-tryptophan yakho nge-alpha-lactalbumin ku-whey protein kungasiza ukuthuthukisa amazinga e-serotonin futhi, ngenxa yalokho, kuthuthukise ukusebenza kwakho kwengqondo. ¹⁹ ) ( ²⁰ ).

I-cocoa inothile ngama-polyphenols, ama-flavonoid nama-antioxidants anomthelela ekusebenzeni okungcono kobuchopho ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ) ( ²⁵ ) ( ²⁶ ).

Ukotapheya futhi ugcwele imisoco engathuthukisa impilo yobuchopho.

Okuqukethwe kwe-oleic acid kusekela ubuchopho nenkumbulo, kanti ama-monounsaturated fatty acids (MUFA), abuye aziwe ngokuthi amafutha amahle, kuboniswe ukunciphisa izimpawu zokucindezeleka nokukhathazeka ( ²⁷ ).

I-Chocolate Nut Whey Shake

Izindlela zokupheka eziningi ze-protein shake ziqukethe ibhotela le-peanut evuthayo noma i-high carb plain yogurt yesiGreki. Khohlwa konke lokho ngale carb ephansi, ukunyakaziswa kwamafutha aphezulu okusebenzisa i-chocolate protein powder, ibhotela lamantongomane, noma ibhotela le-alimondi likakotapheya, kodwa kunambitheka njengeprotheyini yebhotela lamantongomane.

Le recipe iyashesha futhi ilula futhi isebenzisa izithako okungenzeka ukuthi usunazo kakade ku-pantry yakho.

Zizwe ukhululekile ukungeza ama-walnuts ekhwalithi ephezulu, imbewu ye-chia, imbewu yefilakisi, noma imbewu ye-hemp esidlweni sakho sasekuseni ukuze uthole ukuminyana okwengeziwe komsoco.

Noma shintshanisa i-Chocolate Whey Protein Powder yakho uthole i-Vanilla Whey Protein kanye ne-Vanilla Almond Milk ukuze uthole ukunambitheka okukhanyayo, okugqamile.

Ungenza ngisho nebhulakufesi lakho linyakaze ngobusuku bangaphambilini, ukuze uphuze kalula futhi ulibambe ekuseni.

Noma iyiphi indlela, awukwazanga ukucela iresiphi elula yokusekela ukudla kwakho okune-carb ephansi.

I-Chocolate Nut Whey Shake

Ngamagremu angu-20 weprotheyini, lokhu kunyakaziswa kwe-whey okumnandi kungenye ye-protein shakes engcono kakhulu futhi ingasetshenziswa esikhundleni sokudla okunamaprotheni amaningi noma njengendlela yokwelapha ngemva kokujima.

• Isikhathi esiphelele: Amaminithi we-5.

Izithako

• 1 isipuni se-chocolate whey protein powder.
• 1 inkomishi yobisi lwe-almond olungenashukela noma i-vanilla almond milk.
• 1 isipuni sebhotela le-macadamia nut.
• ⅓ ukwatapheya ovuthiwe.
• Isipuni esingu-1 se-cocoa powder.
• 4 - 6 ama-ice cubes.
• I-Stevia extract ukunambitha (noma i-sweetener ozikhethele yona).

Imiyalo

1. Engeza konke ku-blender esheshayo, uhlanganise kuze kuhlanganiswe kahle.
2. Phezulu ngesipuni sikakhukhunathi ukhilimu kanye nengcosana yesinamoni yomhlabathi uma uthanda.

Ukudla okunomsoco

• Usayizi wengxenye: 1 unyakaza.
• Amakhalori: 330.
• Amafutha: I-19 g.
• Ama-carbohydrate: 12,5 g (5 g inetha).
• Isikhunta: I-7,5 g.

I-Palabras clave: I-Chocolate Nut Buttermilk Shake Recipe.