Ushukela Wamahhala Kashokoledi Keto Amaprotheni Shake Recipe

Ama-protein shake akuwo wonke amashalofu esitolo segilosa, kusukela ku-protein powders kuya kuma-protein shakes osekulungele ukudliwa.

Kodwa kunezinkinga ezinkulu lapho ufuna ukushintshwa kokudla okunamaprotheni amaningi. Zivamise ukuqukatha amanani amakhulu kashukela, okokwenziwa okumnandi, kanye nezigcwalisi ezinyusa ushukela osegazini futhi zivuse izifiso zaphakathi nosuku.

Ama-powder amaprotheni aphansi kanye nezithako ezingenashukela kunzima ukuzithola. Ukuthola i-protein powder enambitheka kahle, isezingeni eliphezulu, futhi ingena ekudleni kwakho kwe-ketogenic kunzima nakakhulu.

Ngakho ungenza kanjani amaprotheni akho anyakaze i-ketogenic? Lokho nje kuhilela ukubenza babe namafutha amaningi futhi bangabi ne-carb.

Lokhu kuthuthumela kweprotein keto okukhilimu, okuphansi kwe-carb:

• Bushelelezi njengosilika.
• Ukhilimu.
• I-Decadent.
• Kumnandi.
• Ngaphandle kwe-gluten.

Izithako eziyinhloko kule Coconut Chocolate Protein Shake yilezi:

• Ibhotela lamantongomane
• Whey protein powder nge chocolate.
• Ubisi lukakhukhunathi.
• Ukhokho impuphu.
• Imbewu.

Izithako Ongazikhethela:

• Imbewu yeChia.
• Ama-coconut flakes.
• Ibhotela le-almond.
• Iphrotheni ye-collagen.
• I-carb ephansi ye-vanilla extract.

Kungani uphuza i-ketogenic protein shake?

Amaprotheni abalulekile ekukhuleni, ekulungiseni nasekulondolozeni imisipha nezicubu. Ingakusiza ngisho nokwehlisa isisindo ngokuzizwa usuthi amahora amaningi kuze kube sekudleni kwakho okulandelayo.

Ama-protein shakes anganikeza amagremu angu-10-30 weprotheyini ephaketheni eliphuzwayo, elibaluleke kakhulu uma usohambeni. Ziyakwazi futhi esikhundleni esihle uma ungazizwa uthanda inyama noma amaqanda kukho konke ukudla.

Kodwa okuqukethwe kwamaprotheni akuyona ukuphela kwento okufanele ucabange ngayo lapho uphuza i-shake yakho. Nazi ezinye izinto okufanele uzikhumbule:

• Umthombo wamaprotheni. I-whey protein, ikakhulukazi i-whey protein isolate, iwuhlobo olutholakala kakhulu lwe-protein powder ( ¹ ). Uma ungezwani noma uzwela ku-whey, sebenzisa i-protein yenkomo isolate. Into ebaluleke kakhulu uma kukhulunywa ngama-protein shakes yi-bioavailability. Lokhu kusho ukuthi ufuna umzimba wakho ukwazi ukubhidliza futhi umunce ama-amino acid amaningi kumaprotheni ngangokunokwenzeka.
• Ushukela kanye nama-carbohydrate. Ngisho nezithelo ezinoshukela ophansi njengama-blueberries zingakhuphula inani lama-carbohydrate, ngakho-ke qaphela ngezithelo ozifaka kumaprotheni akho anyakazayo.
• Izithako ezivuthayo. Ezinye izithako ezifana nebhotela lamantongomane, izigcwalisi, nalokho okubizwa ngokuthi "ukunambitheka kwemvelo" kungase kungakhulisi ama-carbohydrates ekunyakazeni kwakho okune-carb ephansi, kodwa kungakhuthaza ukuvuvukala futhi kungakukhipha. ketosis.
• Amafutha anempilo. Qinisekisa ukuthi wengeza amafutha anempilo njengamafutha kakhukhunathi kanye nekotapheya ku-protein shake yakho.

Izindaba ezinhle ukuthi, ngeke kudingeke ukhathazeke ngazo zonke lezi zinto uma wenza le keto ecwebezelayo enyakaziswayo. Iqukethe konke okudingayo ukuze uthuthukise amandla, ngaphandle kwanoma yiziphi izithako ezikhuphula ushukela osegazini.

Izinzuzo zalokhu kushukuma kwamaprotheni e-ketogenic

Ngaphezu kokunethezeka kwayo kanye nokunambitheka okuhle, lokhu kuthuthumela kwamaprotheni e-ketogenic kukunikeza izinzuzo eziningi zezempilo.

# 1: usizo ngaphambi nangemva kokuqeqeshwa

I-Whey protein ingumthombo wamaprotheni we-bioavailable kakhulu ofaneleka kahle ekudleni kwakho okuphansi kwe-carb.

Iphrotheni ye-Whey ayisizi nje kuphela ukwakha nokugcina imisipha yemisipha, iphinde isize ekululameni kwangemva kokujima. I-Whey ingenye yezithako ezifundwe kakhulu zokwakha imisipha. Ingakusiza ngisho ukufeza ukwakheka komzimba okusebenzela kanzima ( ² ).

Lokhu kungenzeka ngenxa yobuningi bawo obugcwele bama-amino acid, okuhlanganisa nama-amino acid e-branched chain (BCAAs), abacwaningi abathi angase anciphise ngisho nezingozi zokulahlekelwa kwemisipha okuhlobene nobudala ( ³ ).

Ubisi lukakhukhunathi luqukethe ama-acids abalulekile namaminerali afana ne-magnesium, i-potassium, ne-calcium. Lawa amaminerali afanayo owakhipha lapho ujuluka, ngakho-ke kubalulekile ukuwagcwalisa ngemuva kokuqeqeshwa ( ⁴ ).

Ukhukhunathi futhi uqukethe amafutha e-medium chain triglyceride (MCT) anikeza umzimba wakho amandla amaningi alula ukuze uqhubekisele umsebenzi wakho.

Ungase ungacabangi nge-chocolate whey protein powder uma ucabanga ukuthuthukisa ukusebenza kwakho ngokomzimba, kodwa kufanele. I-cocoa igcwele i-magnesium, enhle kakhulu emisipha, yezinzwa, nempilo yenhliziyo, nokusebenza komzimba jikelele ( ⁵ ) ( ⁶ ) ( ⁷ ).

# 2: Isiza ukulawula isisindo

I-whey protein kanye ne-whey isolate kuyindlela enhle yokwandisa ukudla kwakho kwamaprotheni, okukusiza uzizwe ugcwele futhi unelisekile isikhathi eside. Okuqukethwe kwayo kwe-amino acid kungasiza nasekukhuthazeni ukuncipha kwesisindo, ngaphandle kokuyekethisa ukuncipha kwemisipha ( ⁸ ).

Ukhukhunathi ulayishiwe I-MCT acid ukuthi umzimba wakho ungabhidliza kalula futhi uguqule ube ama-ketone. Lapho umzimba wakho uthola ama-ketone amaningi, yilapho uzongena ngokushesha ku-ketosis, esiza ukunqanda izinkanuko futhi kukusize ulahlekelwe amafutha ( ⁹ ) ( ¹⁰ ).

Ucwaningo lubonisa ukuthi amantongomane afana nama-alimondi namantongomane e-macadamia angakhuthaza ukwehla kwesisindo futhi athuthukise impilo ye-metabolic. Ngokuvamile, abantu abadla ama-walnuts bavame ukuba buthakathaka futhi babe nengozi ephansi yesifo senhliziyo kunalabo abangawadli ( ¹¹ ) ( ¹² ).

# 3: thuthukisa ukugaya kanye nempilo yamathumbu

Iphrotheni ye-Whey ayifundwa kuphela ngemiphumela yayo ekuhlanganiseni kwamaprotheni emisipha, kodwa futhi negalelo layo empilweni yamathumbu.

I-serum ingakhuthaza ukuthuthukiswa kwama-molecule aphikisana nokuvuvukala, okungasiza ukulwa nokucasuka kwamathumbu kanye nezifo ezifana nesifo sika-Crohn kanye ne-ulcerative colitis. Icwaningwa njengendlela yokwelapha ukusiza ukulungisa nokugcina ukuhlangana okuqinile kolwelwesi lwamathumbu, olubhekele ukumuncwa kwezakhamzimba ( ¹³ ) ( ¹⁴ ).

Ama-MCT acids kubhotela lamantongomane e-macadamia noma uwoyela we-MCT angaba nomthelela omuhle ku-gut microbiome yakho, kuyilapho ubisi lukakhukhunathi luqukethe ama-MCT alungele amathumbu kanye namaminerali e-electrolyte asekela impilo yamathumbu ( ¹⁵ ).

I-cocoa futhi ingasebenza njenge-probiotic emathunjini akho, ikwenze kube ilungele ukugcina amagciwane amathumbu akho ehlukahlukene futhi enempilo ( ¹⁶ ).

I-Chocolate Keto Sugar Shake Yamahhala

Le Smoothie ekhilimu iyisidlo sasekuseni esihle kakhulu se-carb, ikakhulukazi ekuseni ematasa. Ngezithako ezimbalwa nje, ngeke kudingeke ukhathazeke ngesikhathi sokulungiselela noma ukuhlanza ngemva kokukwenza.

Kungenzeka futhi ukuthi usuvele unazo eziningi zalezi zithako ze-carb keto ephansi ku-pantry yakho.

Engeza ama-strawberries afriziwe ukuze uthole i-keto chocolate strawberry shake noma uzame lokhu okumnandi. I-Vegan Green Smoothie Egcwele Imifino.

I-Keto Shakes - Kulula, Kuyashesha, Futhi Kumnandi

Uma unesithukuthezi ngezindlela zokupheka ezifanayo zasekuseni ze-keto nsuku zonke, ama-protein shakes ayindlela enhle yokuguqula izinto. Ngeke nje zikongele isikhathi ekuseni, kodwa futhi ziguquguquka ngokwedlulele, okuvumela inhlanganisela engapheli yezithako nama-flavour.

Ama-Shakes nawo angenye yezindlela ezilula zokusebenzisa izithasiselo zakho ze-keto, njenge amaprotheni powders.

Uma ufuna ezinye ze-carb ephansi ezihamba phambili futhi ezihlwabusayo kakhulu zokudla kwakho kwe-ketogenic, engeza okukodwa kwalokhu kuqoqo lakho lezindlela zokupheka:

• Isitsha se-Creamy Chocolate Nut Smoothie.
• Brain Boost Triple Chocolate Breakfast Breakfast Shake.
• I-MCT Amafutha E-Cinnamon Smoothie Eyimpuphu.

I-Sugar Free Chocolate Keto Protein Shake

Jabulela lokhu kunyakazisa okunokhilimu, okubolile okulungile emizuzwini emi-5 futhi kuqukethe ama-carbohydrate ayi-4 kuphela ngokuphakwa ngakunye.

• Isikhathi esiphelele: Amaminithi we-5.
• Rendimiento: 1 unyakaza.

Izithako

• 1 inkomishi yobisi lwe-almond olungafakiwe.
• 1/4 inkomishi yobisi lukakhukhunathi lonke noma ukhilimu onzima we-organic.
• 1 isipuni se-chocolate milk protein powder.
• 2 wezipuni ze-cocoa powder.
• 8 - 10 amaconsi e-stevia ewuketshezi ukunambitha.
• 1 ithisipuni ibhotela le-alimondi noma ibhotela le-alimondi.
• 3 - 4 ama-ice cubes.
• 1 isipuni se-cocoa ubhontshisi (uyazikhethela).
• 2 wezipuni ukhilimu ohlutshiwe (uyazikhethela).

Imiyalo

1. Engeza zonke izithako ku-blender esheshayo, ushaya ngesivinini esiphezulu kuze kube bushelelezi.
2. Phezulu ngebhotela lamantongomane noma ibhotela le-alimondi, i-cocoa nibs, ama-coconut flakes, noma ama-walnuts uma uthanda.

Ukudla okunomsoco

• Usayizi wengxenye: 1 unyakaza.
• Amakhalori: 273.
• Amafutha: I-20 g.
• Ama-carbohydrate: I-4 g.
• Isikhunta: I-1 g.
• Amaprotheni: I-17 g.

I-Palabras clave: I-Low Carb Chocolate Protein Shake.