Maphikidwe 10 Opambana a Keto Smoothie

Zamkati

• 1. Mabulosi atatu a mabulosi avocado kadzutsa
• 2. Chokoleti chiponde butter smoothie
• 3. Strawberry zukini chia smoothie
• 4. Kokonati mabulosi akutchire timbewu smoothie
• 5. Ndimu nkhaka wobiriwira smoothie
• 6. Sinamoni rasipiberi kadzutsa smoothie
• 7. Strawberries ndi kirimu smoothie
• 8. Chokoleti cha kolifulawa kadzutsa smoothie
• 9. Dzungu zonunkhira smoothie
• 10. Chinsinsi cha pie pie
• Mfundo yofunika

Zakudya za ketogenic zimaphatikizapo kuchepa kwakukulu kwa kudya ma carbs m'malo mwake mumapeza mafuta anu ambiri.

Itha kuthandiza ana omwe ali ndi khunyu kuthana ndi khunyu, komanso amalumikizidwa ndi kuchepa kwa thupi, kuchepetsa shuga, komanso kutsika kwa cholesterol (,,).

Popeza chakudya cha keto chimachepetsa ma carbs, ma smoothies omwe ali ndi zowonjezera zama carb monga zipatso, yogurt, uchi, ndi mkaka sizimayenderana ndi kudya uku. Izi zitha kukhala vuto kwa iwo omwe amadalira ma smoothies pachakudya cham'mawa chofulumira kapena chopatsa thanzi.

Mwamwayi, pali ma smoothies okhala ndi carb yochepa komanso zopatsa thanzi zomwe mungasangalale mukamatsata keto.

Nawa maphikidwe abwino kwambiri a keto smoothie 10 omwe alibe mafuta ambiri.

1. Mabulosi atatu a mabulosi avocado kadzutsa

Zipatso, kuphatikizapo strawberries, blueberries, ndi raspberries, ndizotsika kwambiri mu carbs kuposa zipatso zina zambiri. Amakhalanso ndi fiber, carb yosagwiritsidwa ntchito yomwe imalimbikitsa thanzi labwino (,,).

Popeza kuti ulusi suthyoka mthupi lanu, iwo omwe amatsata zakudya za keto nthawi zambiri amachotsa magalamu a fiber kuchokera ku magalamu onse a carbs kuti aganizire kuchuluka kwa ma carb mu chakudya china (7,).

Zipatso zimakhala ndi ma carbs ochepa ndipo motero ndizoyenera pamagawo ang'onoang'ono pazakudya za keto.

Mabulosi atatu oterewa a keto smoothie ali ndi magalamu 9 a ma carbs ndipo akudzaza mokwanira pachakudya cham'mawa kapena chotupitsa. Kuti mugwiritse ntchito imodzi, sakanizani izi:

• 1 chikho (240 ml) yamadzi
• 1/2 chikho (98 magalamu) a zipatso zosakaniza ndi mazira (strawberries, blueberries, ndi raspberries)
• theka la avocado (magalamu 100)
• Makapu awiri (40 magalamu) a sipinachi
• Supuni 2 (20 magalamu) a nyemba za hemp

Kutulutsa kamodzi kwa mabulosi atatu a mabulosi avocado kadzutsa smoothie amapereka ():

• Ma calories: 330
• Mafuta: 26 magalamu
• Ma carbs: 21 magalamu
• CHIKWANGWANI: 12 magalamu
• Mapuloteni: 12 magalamu

2. Chokoleti chiponde butter smoothie

Pogwiritsa ntchito ufa wosalala wa kakao wokometsera batala wa kirimba, smoothie iyi imangopereka magalamu 9 okha a ma carb net ndikupanga chotupitsa kapena chotsekemera pambuyo pa chakudya.

Mtedza wa kirimba umathandizanso mapuloteni azomera ndi mafuta, omwe angakuthandizeni kuti mukhalebe okhutira (,).

Kuti mutumikire, muyenera:

• 1 chikho (240 ml) cha mkaka wa amondi wopanda mchere kapena china chotsika kwambiri, mkaka wobzala
• Supuni 2 (32 magalamu) a batala wokoma
• Supuni 1 (4 magalamu) a ufa wosalala wa kakao
• 1/4 chikho (60 ml) ya kirimu cholemera
• 1 chikho (226 magalamu) a ayezi

Phatikizani zosakaniza mu blender ndikuphatikiza mpaka zosalala.

Chomera chimodzi chokoleti chiponde smoothie chimapereka ():

• Ma calories: 345
• Mafuta: 31 magalamu
• Ma carbs: Magalamu 13
• CHIKWANGWANI: 4 magalamu
• Mapuloteni: Magalamu 11

3. Strawberry zukini chia smoothie

Kuti musinthe ma smoothies anu mukamatsata zakudya za keto, mutha kusintha masamba obiriwira ngati masamba ena ochepa.

Zukini ndi sikwashi wachilimwe yemwe amakhala ndi fiber ndi vitamini C, michere yosungunuka m'madzi yomwe imakhala ngati antioxidant ndipo imatha kuthana ndi kuwonongeka kwa ma cell komwe kumayambitsa matenda amtima ndi zina (,).

Keto smoothie ili ndi magalamu 9 a net carbs ndipo imaphatikiza zukini ndi strawberries ndi mbewu za chia, zomwe zili ndi omega-3 fatty acids () athanzi.

Kuti mugwiritse ntchito imodzi, sakanizani izi:

• 1 chikho (240 ml) yamadzi
• 1/2 chikho (110 magalamu) a strawberries oundana
• 1 chikho (124 magalamu) a zukini wodulidwa, mazira kapena yaiwisi
• Supuni 3 (41 magalamu) a mbewu za chia

Kutulutsa kumodzi kwa sitiroberi zukini chia smoothie kumapereka ():

• Ma calories: 219
• Mafuta: 12 magalamu
• Ma carbs: 24 magalamu
• CHIKWANGWANI: Magalamu 15
• Mapuloteni: 7 magalamu

4. Kokonati mabulosi akutchire timbewu smoothie

Zitsamba ndi zokometsera zina ndizowonjezera bwino ngati simungagwiritse ntchito zotsekemera zotsekemera kwambiri monga uchi kapena madzi a mapulo.

Ndi timbewu tonunkhira tatsopano, mabulosi akuda, ndi coconut wamafuta ambiri, smoothie iyi ili ndi magalamu 12 a ma carbs net ndipo ndi njira yokoma yokwaniritsira mafuta omwe mumafuna pakudya keto ().

Kuti mutumikire, muyenera:

• 1/2 chikho (120 ml) mkaka wamafuta wopanda coconut wopanda mafuta
• 1/2 chikho (70 magalamu) a mabulosi akuda achisanu
• Supuni 2 (magalamu 20) a kokonati wonyezimira
• 5-10 timbewu timbewu

Phatikizani mu blender ndikuphatikizira mpaka yosalala.

Mtundu umodzi wa coconut mabulosi akuda timbewu tonunkhira umapereka ():

• Ma calories: 321
• Mafuta: Magalamu 29
• Ma carbs: Magalamu 17
• CHIKWANGWANI: 5 magalamu
• Mapuloteni: 4 magalamu

5. Ndimu nkhaka wobiriwira smoothie

Keto smoothies wopangidwa ndi mandimu a zipatso ndi zipatso kapena ndiwo zamasamba zomwe zimakhala ndi madzi ambiri zitha kukhala zakumwa zoziziritsa kukhosi kapena zakumwa zolimbitsa thupi mukamaliza kulimbitsa thupi.

Makamaka, nkhaka ndizochepa mu carbs ndipo makamaka amapangidwa ndi madzi. M'malo mwake, nkhaka 1 (301 magalamu) ndiposa 95% yamadzi ndipo ili ndi magalamu 9 okha a net carbs ().

Kuphatikiza madzi a mandimu ndi mbewu zamafuta zopyapyala kwambiri ndi nkhaka zimapangitsa keto smoothie wokoma wokhala ndi magalamu 5 okha a ma carbs net.

Sakanizani zowonjezera izi kuti muthe kugwiritsa ntchito smoothie iyi:

• 1/2 chikho (120 ml) yamadzi
• 1/2 chikho (113 magalamu) a ayezi
• 1 chikho (130 magalamu) a magawo ankhaka
• 1 chikho (20 magalamu) a sipinachi kapena kale
• Supuni 1 (30 ml) ya mandimu
• Supuni 2 (14 magalamu) a nyemba za fulakesi

Mmodzi wogwiritsira mandimu nkhaka wobiriwira smoothie amapereka ():

• Ma calories: 100
• Mafuta: 6 magalamu
• Ma carbs: Magalamu 10
• CHIKWANGWANI: 5 magalamu
• Mapuloteni: 4 magalamu

6. Sinamoni rasipiberi kadzutsa smoothie

Mofanana ndi zitsamba, sinamoni ndi zonunkhira zina ndizothandiza kwambiri kuti keto smoothies ikhale yosangalatsa.

Sinamoni imathandizira kutulutsa zonunkhira zabwino za zipatso zochepa za carb, monga raspberries. Smoothie iyi imadzazidwanso ndi fiber ndipo imakhala ndi zomanga thupi ndi mafuta ochokera ku batala ya amondi, ndikupangitsa kuti pakhale chakudya cham'mawa choyenera (,).

Pangani chimodzi kutumikira mwa kuphatikiza:

• 1 chikho (240 ml) cha mkaka wa amondi wopanda shuga
• 1/2 chikho (125 magalamu) a raspberries ozizira
• 1 chikho (20 magalamu) a sipinachi kapena kale
• Supuni 2 (32 magalamu) a batala wa amondi
• 1/8 supuni ya tiyi ya sinamoni, kapena zambiri kuti mulawe

Mmodzi wa sinamoni rasipiberi kadzutsa smoothie amapereka ():

• Ma calories: 286
• Mafuta: 21 magalamu
• Ma carbs: 19 magalamu
• CHIKWANGWANI: Magalamu 10
• Mapuloteni: Magalamu 10

7. Strawberries ndi kirimu smoothie

Zakudya zamafuta apamwamba, monga zonona zolemera, zimawonjezera kulemera ndi kununkhira kwa keto smoothies.

Kudya mkaka wamafuta onse kumalumikizidwanso ndi phindu laumoyo, monga kuchepa kwa magazi ndi milingo ya triglyceride, komanso chiopsezo chochepa cha matenda amadzimadzi ndi matenda amtima. Komabe, kufufuza kwakukulu kumafunikira (,).

Mosiyana ndi zinthu zina za mkaka, kirimu cholemera chimakhala ndi ma carbs ochepa ndipo alibe lactose, shuga yemwe amapezeka mumkaka. Chifukwa chake, zonunkhira bwino izi ndizoyenera kudya keto.

Kuti mupange chakudya chimodzi chokoma ichi ndi magalamu 8 a ma carb net, onjezerani izi ku blender:

• 1/2 chikho (120 ml) yamadzi
• 1/2 chikho (110 magalamu) a strawberries oundana
• 1/2 chikho (120 ml) zonona zonona

Kutumizira kamodzi kwa sitiroberi ndi kirimu smoothie kumapereka ():

• Ma calories: 431
• Mafuta: Magalamu 43
• Ma carbs: Magalamu 10
• CHIKWANGWANI: 2 magalamu
• Mapuloteni: 4 magalamu

8. Chokoleti cha kolifulawa kadzutsa smoothie

Kolifulawa wouma ndi chodabwitsa koma chokoma kuwonjezera pa ma carb smoothies otsika.

Chikho chimodzi (170 magalamu) a kolifulawa chimakhala ndi magalamu 8 okha a carbs komanso magalamu awiri a fiber. Kolifulawa amakhalanso ndi micronutrients ingapo, kuphatikiza potaziyamu ndi magnesium, michere iwiri yomwe imagwira gawo lofunikira pakuwongolera kuthamanga kwa magazi (,).

Ndi kuwonjezera kwa mkaka wamafuta wamafuta a kokonati ndi mbewu za hemp, kolifulawa wotsekemerayu ali ndi magalamu 12 a ma carbs ndipo akudzaza chakudya cham'mawa chokwanira.

Kuti mugwiritse ntchito imodzi, sakanizani izi:

• 1 chikho (240 ml) cha mkaka wa amondi wopanda mkaka kapena coconut
• 1 chikho (85 magalamu) a kolifulawa ozizira
• 1.5 supuni (6 magalamu) a ufa wopanda cocoa
• Supuni 3 (30 magalamu) a nyemba za hemp
• Supuni 1 (10 magalamu) a nibaca
• uzitsine mchere wamchere

Mbale imodzi ya chokoleti kolifulawa kadzutsa smoothie imapereka ():

• Ma calories: 308
• Mafuta: 23 magalamu
• Ma carbs: 19 magalamu
• CHIKWANGWANI: 7 magalamu
• Mapuloteni: Magalamu 15

9. Dzungu zonunkhira smoothie

Mu gawo loyenera, dzungu ndi masamba opatsa thanzi kwambiri, otsika kwambiri kuti muphatikize keto smoothies.

Sikwashi yotchuka iyi ya lalanje imangokhala ndi michere yambiri komanso imadzaza ndi mitundu ya carotenoid, michere yopindulitsa yomwe imatha kugwira ntchito ngati ma antioxidants ndipo imatha kukhala ndi zotsatira za anticancer (,).

Izi zonunkhira zonunkhira zimakhala ndi magalamu 12 a ma carbs ndipo zimakhala ndi purcee yamatope, kuphatikizapo zonunkhira zotentha komanso zowonjezera mafuta.

Sakanizani zowonjezera izi kuti muthe kugwiritsa ntchito smoothie iyi:

• 1/2 chikho (240 ml) ya coconut wopanda mkaka kapena mkaka wa amondi
• 1/2 chikho (120 magalamu) a purue yamatumba
• Supuni 2 (32 magalamu) a batala wa amondi
• 1/4 supuni ya tiyi ya zonunkhira za dzungu
• 1/2 chikho (113 magalamu) a ayezi
• uzitsine mchere wamchere

Kutumizira kamodzi kwa zonunkhira zamatope kumapereka ():

• Ma calories: 462
• Mafuta: Magalamu 42
• Ma carbs: 19 magalamu
• CHIKWANGWANI: 7 magalamu
• Mapuloteni: Magalamu 10

10. Chinsinsi cha pie pie

Mtedza wambiri umakhala ndi mafuta ambiri koma mafuta ochepa, kuwapangitsa kukhala oyenera kudya keto.

Keto smoothie iyi imakhala ndi ma cashews, omwe ali ndi michere yambiri, mafuta osakwaniritsidwa, potaziyamu, ndi magnesium ndipo amatha kuthandizira kuchepetsa kuthamanga kwa magazi ndikuwonjezera ma cholesterol a HDL (abwino) (,).

Kuti mupange kiyi wonyezimira wonyezimira wonyezimira wonyezimira wokhala ndi magalamu 14 a ma carb net, sakanizani zosakaniza izi mpaka zosalala:

• 1 chikho (240 ml) yamadzi
• 1/2 chikho (120 ml) cha mkaka wa amondi wopanda shuga
• 1/4 chikho (28 magalamu) a cashews yaiwisi
• 1 chikho (20 magalamu) a sipinachi
• Supuni 2 (magalamu 20) a kokonati wonyezimira
• Supuni 2 (30 ml) ya madzi a mandimu

Kutumizira kiyi imodzi yayikulu smoothie kumapereka ():

• Ma calories: 281
• Mafuta: 23 magalamu
• Ma carbs: Magalamu 17
• CHIKWANGWANI: 3 magalamu
• Mapuloteni: 8 magalamu

Mfundo yofunika

Smoothies omwe ali ndi mafuta ambiri, zipatso, zipatso ndi ndiwo zamasamba otsika akhoza kukhala njira zabwino kwa iwo omwe amatsatira keto.

Amatha kusangalatsidwa ndi chakudya cham'mawa kapena zokhwasula-khwasula - ndipo zimapangitsa kuti zikhale zosavuta kutsatira njira yodyerayi.

Ngati mukusowa kudzoza kwa keto smoothie, yesani zosankha zabwino pamwambapa.