Iyo gumi Yakanyanya Keto Smoothie Mapoka

Zvemukati

• 1. Triple berry avocado breakfast smoothie
• 2. Chocolate nzungu ruomba Smoothie
• 3. Strawberry zucchini chia smoothie
• 4. Kokonati blackberry mint smoothie
• 5. Lemon cucumber green green smoothie
• 6. Sinamoni rasipibheri chisvusvuro smoothie
• 7. Strawberries uye cream smoothie
• 8. Chocolate kolifulawa svusvura smoothie
• 9. Nhanga Spice Smoothie
• 10. Chinokosha lime lime pie smoothie
• Chinokosha

Chikafu che ketogenic chinosanganisira kudzikisa zvakanyanya kudya kwako kwecarbs uye pachinzvimbo chekuwana akawanda macalorie ako kubva kumafuta.

Inogona kubatsira vana vane pfari kubata kubata kwavo, uye zvakare yakabatanidzwa nekudzikira uremu, zvirinani kudzora shuga muropa, uye kudzikisa cholesterol mazinga (,,).

Sezvo iyo keto yekudya inoganhurira carbs, smoothies ayo ane yakakwira-carb zvigadzirwa semichero, yogati, huchi, uye mukaka hazviwanzo kukwana mune aya maitiro ekudya. Iyi inogona kuve nyaya kune avo vanovimba nesmoothies yekukurumidza uye ine hutano kwekuseni kana tudyo.

Neraki, kuchine smoothies ine yakaderera-carb uye zvinovaka muviri zvigadzirwa zvaunogona kunakidzwa uchitevera keto kudya.

Heano gumi akanakisa keto smoothie mapepa ayo ari mashoma mu carbs uye akakwirira mumafuta.

1. Triple berry avocado breakfast smoothie

Majiki, kusanganisira sitirobheri, blubheri, uye raspberries, zvakaderera muma carbs kupfuura mimwe michero. Ivo zvakare vakapfuma mu fiber, indigestible carb inosimudzira hutano hwekugaya (,,).

Sezvo faibha isingaputsike mumuviri wako, avo vanotevera chikafu cheketo vanowanzo bvisa magiramu e fiber kubva kumagiramu e carbs kuti vaone kuti mangani ma carbs mune chimwe chikafu (7,).

Ma berries akaderera mumambure carbs uye nekudaro akakodzera muzvikamu zvidiki zve keto chikafu.

Iyi katatu berry keto smoothie ine 9 magiramu emambure carbs uye iri kuzadza zvakakwana pakudya kwekuseni kana tudyo. Kuti ugadzire kushandira, sanganisa zvinotevera zvinoshandiswa:

• 1 mukombe (240 ml) yemvura
• 1/2 mukombe (98 gramu) yemafuta akasanganiswa nechando (sitirobheri, bhuruu, uye raspberries)
• hafu yeavocado (100 gramu)
• 2 makapu (40 gramu) yesipinashi
• 2 mashupuni (20 gramu) yembeu yehemp

Kumwe kushumirwa kwetatu bheri avocado kirabhu smoothie inopa ():

• Makorori: 330
• Mafuta: 26 magiramu
• Carbs: 21 magiramu
• Fiber: 12 magiramu
• Mapuroteni: 12 magiramu

2. Chocolate nzungu ruomba Smoothie

Uchishandisa unsweetened cocoa poda kuti ubatanidze yakasviba peanut butter, iyi smoothie inopa chete magiramu mapfumbamwe emambure carbs uye inogadzira inonaka tudyo kana mushure mekudya dhizeti.

Peanut butter inowedzerawo mapuroteni-akakwenenzverwa nemafuta, izvo zvinogona kubatsira kuti ugare wakazara (,).

Kugadzira kumwe kushandira, iwe unoda:

• 1 mukombe (240 ml) yemukaka wemaarumondi usina kutapira kana imwe yakaderera-carb, mukaka unodyara
• 2 tablespoons (32 gramu) yekirimu yakakora peanut
• 1 tablespoon (4 gramu) ye unsweed cocoa poda
• 1/4 mukombe (60 ml) yeheavy cream
• 1 mukombe (226 gramu) echando

Sungai izvo zvinoshandiswa mu blender uye sanganisa kusvika pakatsetseka.

Imwe yekushandira chokoreti nzungu ruomba smoothie inopa ():

• Makorori: 345
• Mafuta: 31 magiramu
• Carbs: 13 magiramu
• Fiber: 4 magiramu
• Mapuroteni: 11 magiramu

3. Strawberry zucchini chia smoothie

Kuti uchinje yako smoothies uchitevera chikafu cheketo, unogona kutsiva iwo akajairika mashizha ane mashizha nemamwe akadzika-carb veggies.

Zucchini squash yezhizha yakatakurwa nefibre uye vhitamini C, chinhu chinogadziriswa nemvura chinoshanda se antioxidant uye chinogona kubatsira kurwisa zvakakomba maseru zvinokonzeresa kuchirwere chemoyo nedzimwe nyaya (,).

Iyi keto smoothie ine 9 magiramu emambure carbs uye inosanganisa zucchini nemastrawberry uye chia mbeu, ayo akakwirira mune hutano omega-3 fatty acids ().

Kuti uite imwe kushumira, funganisa izvi zvinoshandiswa:

• 1 mukombe (240 ml) yemvura
• 1/2 mukombe (110 gramu) yemafriji echando
• 1 kapu (124 gramu) yemazucchini akachekwa, echando kana mbishi
• 3 maspuni (41 gramu) yembeu dzechia

Imwe yekushandira sitirobheri zucchini chia smoothie inopa ():

• Makorori: 219
• Mafuta: 12 magiramu
• Carbs: 24 magiramu
• Fiber: 15 magiramu
• Mapuroteni: 7 magiramu

4. Kokonati blackberry mint smoothie

Miriwo uye zvimwe zvinwiwa zvakanaka ndeyekuwedzera smoothie kana iwe usingakwanise kushandisa inotapira-yakawanda carb seuchi kana mapira manyuchi.

Iine mint nyowani, mabheribheri, uye yakakora-coconut, iyi smoothie ine gumi nemaviri magiramu emambure carbs uye inzira inonaka yekusangana nemafuta ako akawedzera pane keto kudya ().

Kugadzira kumwe kushandira, iwe unoda:

• 1/2 mukombe (120 ml) yemukaka wemukokonati usina mafuta wakazara
• 1/2 mukombe (70 gramu) yemabrackberries echando
• 2 mashupuni (20 gramu) yekokonati yakasungwa
• 5-10 mint mashizha

Sungai mune yakasanganiswa uye sanganisa kusvika pakatsetseka.

Imwe yekushandira coconut blackberry mint smoothie inopa ():

• Makorori: 321
• Mafuta: 29 magiramu
• Carbs: 17 magiramu
• Fiber: 5 magiramu
• Mapuroteni: 4 magiramu

5. Lemon cucumber green green smoothie

Keto smoothies inogadzirwa nemuto wema citrus nemichero kana ma veggies ane huwandu hwemvura yakawanda inogona kuve inozorodza tudyo kana kunwa-mushure mekurovedza muviri.

Kunyanya, magaka ari mashoma mu carbs uye kazhinji akagadzirwa nemvura. Muchokwadi, 1 cucumber (301 gramu) inopfuura 95% yemvura uye inongova ne9 gramu chete emambure carbs ().

Kubatanidza muto wemonimu uye yakakora-yakakora mbeu yefilakisi necucumber inogadzira inonaka keto smoothie ine chete magiramu mashanu emambure carbs.

Sanganisa zvinotevera zvinoshandiswa kuti ugadzire imwe yeiyi smoothie:

• 1/2 mukombe (120 ml) yemvura
• 1/2 mukombe (113 gramu) yechando
• 1 mukombe (130 gramu) yemucheka wakachekwa
• 1 kapu (20 gramu) yesipinashi kana kare
• 1 tablespoon (30 ml) yemuto wemonimu
• 2 mashupuni (14 gramu) yembeu dzakafuridzirwa

Imwe yekushandira yemoni cucumber girini smoothie inopa ():

• Makorori: 100
• Mafuta: 6 magiramu
• Carbs: 10 magiramu
• Fiber: 5 magiramu
• Mapuroteni: 4 magiramu

6. Sinamoni rasipibheri chisvusvuro smoothie

Zvakafanana nemakwenzi, sinamoni uye zvimwe zvinonhuwira zvinhu zvakanaka zvekugadzira kuita keto smoothies kunakidze.

Sinamoni inobatsira kuburitsa zvinotapira zvemichero yepasi carb, senge raspberries. Iyi Smoothie inotakurwa zvakare nefibre uye ine chirimwa-chakavakirwa mapuroteni uye mafuta kubva kuamondi ruomba, ichiita iyo yakaenzana chisvusvuro sarudzo (,).

Gadzira imwe inoshumirwa nekusanganisa:

• 1 mukombe (240 ml) yemukaka wemaarumondi usina kutapira
• 1/2 mukombe (125 gramu) yemazai echando echando
• 1 kapu (20 gramu) yesipinashi kana kare
• 2 tablespoons (32 gramu) yemarmond butter
• 1/8 teaspoon yesinamoni, kana zvimwe kuravira

Imwe yekushandira sinamoni rasipiberi svutugadzike smoothie inopa ():

• Makorori: 286
• Mafuta: 21 magiramu
• Carbs: 19 magiramu
• Fiber: 10 magiramu
• Mapuroteni: 10 magiramu

7. Strawberries uye cream smoothie

Yakakwira-mafuta zvigadzirwa, senge inorema kirimu, inowedzera hupfumi uye kuravira kune keto smoothies.

Kudya mukaka wakazara-mafuta kwakabatanawo nezvinobvira zvehutano, zvakadai sekuderedzwa kweropa uye triglyceride mazinga, pamwe nenjodzi yakaderera yemetabolic syndrome uye chirwere chemwoyo. Nekudaro, kumwe kutsvagisisa kwakanyanya kunodiwa (,).

Kusiyana nezvimwe zvinogadzirwa nemukaka, nzara cream yakaderera mumacarbu uye ine inenge isina lactose, shuga inowanikwa mumukaka. Naizvozvo, ino creamy smoothie inokodzera chikafu cheketo.

Kugadzira kumwe kushandira kweichi chinonaka kurapwa ne 8 magiramu emambure carbs, wedzera izvi zvinoshandiswa kune blender:

• 1/2 mukombe (120 ml) yemvura
• 1/2 mukombe (110 gramu) yemafriji echando
• 1/2 mukombe (120 ml) yeheavy cream

Imwe yekushandira yemastrawberry uye cream smoothie inopa ():

• Makorori: 431
• Mafuta: 43 gramu
• Carbs: 10 magiramu
• Fiber: 2 magiramu
• Mapuroteni: 4 magiramu

8. Chocolate kolifulawa svusvura smoothie

Fluzen cauliflower ndeye inoshamisa asi inonaka yekuwedzera kune yakaderera-carb smoothies.

Imwe kapu (170 gramu) yeholiflower ine chete 8 gramu e carbs uye anopfuura 2 magiramu e fiber. Cauliflower zvakare yakafuma mune akati wandei micronutrients, inosanganisira potasium uye magnesium, maminera maviri anoita basa rakakosha mukumanikidza kweropa mutemo (,).

Nekuwedzera kwemafuta akazara emukaka wemukokonati uye hemp mbeu, iyi chokoreti kolifulawa smoothie ine magiramu gumi nemaviri emambure carbs uye iri kuzadza zvakakwana zvekudya kwemangwanani.

Kuti ugadzire kushandira, sanganisa zvinotevera zvinoshandiswa:

• 1 mukombe (240 ml) yeamondi isina kutapirwa kana mukaka wekokonati
• 1 mukombe (85 magiramu) echando kolifulawa florets
• 1.5 mashupuni (magiramu matanhatu) eupfu hwecocoa isina kutapira
• 3 tablespoons (30 gramu) yembeu yehemp
• 1 tablespoon (10 gramu) yekakao nibs
• pini yegungwa munyu

Imwe yekushandira chokoreti kolifulawaower breakfast smoothie inopa ():

• Makorori: 308
• Mafuta: 23 magiramu
• Carbs: 19 magiramu
• Fiber: 7 magiramu
• Mapuroteni: 15 magiramu

9. Nhanga Spice Smoothie

Muchikamu chakakodzera, manhanga ane hutano hwakanyanya, hwakaderera-carb miriwo yekuisa mune keto smoothies.

Iyi inozivikanwa squash orange haingove yakapfuma mufibre chete asi zvakare inotakurwa necarotenoid pigments, zvinobatsira zvinovaka muviri zvinogona kuita se antioxidants uye inogona kuva neanticancer mhedzisiro (,).

Iyi manhanga spice smoothie ine gumi nemaviri magiramu emambure carbs uye inoratidzira manhanga purée, pamwe nezvinodziya zvinonhuwira uye akakora-mafuta ekuwedzera-ins.

Sanganisa zvinotevera zvinoshandiswa kuti ugadzire imwe yeiyi smoothie:

• 1/2 mukombe (240 ml) yekokonati isina shuga kana mukaka weamondi
• 1/2 mukombe (120 gramu) yemakungu purée
• 2 tablespoons (32 gramu) yemarmond butter
• 1/4 tsp
• 1/2 mukombe (113 gramu) yechando
• pini yegungwa munyu

Imwe yekushandira manhanga spice smoothie inopa ():

• Makorori: 462
• Mafuta: 42 gramu
• Carbs: 19 magiramu
• Fiber: 7 magiramu
• Mapuroteni: 10 magiramu

10. Chinokosha lime lime pie smoothie

Mazhinji nzungu akakora mumafuta asi akaderera mu carbs, zvichiaita akakodzera kune keto chikafu.

Iyi keto smoothie ine makashewu, ayo akapfuma mufibre, mafuta asina kunyoroveswa, potasium, uye magnesium uye anogona kubatsira kudzikisira kukwira kweropa uye kuwedzera HDL (yakanaka) cholesterol mazinga (,).

Kuti uite ichi chine hutano kiyi lime pie smoothie ine 14 magiramu emambure carbs, sanganisa zvinotevera zvigadzirwa kusvikira wakatsetseka:

• 1 mukombe (240 ml) yemvura
• 1/2 mukombe (120 ml) yemukaka wemaarumondi usina kutapira
• 1/4 mukombe (28 gramu) yemakwenzi akasvinwa
• 1 mukombe (20 gramu) yesipinashi
• 2 mashupuni (20 gramu) yekokonati yakasungwa
• 2 mashupuni (30 ml) yeimuimu muto

Imwe yekushandira kiyi lime pie smoothie inopa ():

• Makorori: 281
• Mafuta: 23 magiramu
• Carbs: 17 magiramu
• Fiber: 3 magiramu
• Mapuroteni: 8 magiramu

Chinokosha

Smoothies ayo ane mafuta mazhinji, fiber, uye yakaderera-carb michero uye miriwo inogona kuve sarudzo dzakanaka kune avo vanotevera chikafu cheketo.

Vanogona kunakirwa pakudya kwemangwanani kana sezvikafu zvekudya - uye voita kuti zvive nyore kunamatira pane iyi nzira yekudya.

Kana iwe uri mukuda kweimwe keto smoothie kurudziro, edza zvimwe zvezvinonaka sarudzo pamusoro.