Iindlela ezili-10 eziphambili zeKeto Smoothie Recipes

Umxholo

• 1. I-avocado yesidlo sakusasa esiphundu
• 2. Chocolate ibhotolo yamandongomane smoothie
• 3. I-strawberry zucchini chia smoothie
• 4. Ikhonkco leblackberry mint smoothie
• 5. Ikomkomere ikhukhamba eluhlaza eluhlaza
• 6. Isinamon raspberry isidlo sakusasa smoothie
• 7. Ierberberries kunye ne-cream smoothie
• 8. Chocolate icauliflower isidlo sakusasa smoothie
• 9. Ithanga spice smoothie
• 10. I-smoothie ephambili yekalika yekalika
• Umgca wezantsi

Ukutya kwe ketogenic kubandakanya ukunciphisa kakhulu ukutya kwakho ii-carbs kwaye endaweni yoko ukufumana uninzi lweekhalori zakho kumanqatha.

Inokunceda abantwana abanesathuthwane ukuba baphathe ukuxhuzula kwabo, kwaye ikwanxulunyaniswe nokwehla kobunzima, ukulawula iswekile yegazi okungcono, kunye namanqanaba asezantsi e-cholesterol (,,).

Ekubeni i-keto yokutya iyanciphisa i-carbs, i-smoothies eziqukethe izithako ze-carb ezifana neziqhamo, i-yogurt, ubusi, kunye nobisi akusoloko kulungele le ndlela yokutya. Oku kunokuba ngumcimbi kwabo baxhomekeke kwii-smoothies kwisidlo sakusasa esikhawulezileyo nesempilweni.

Ngethamsanqa, kusekho i-smoothies ene-carb esezantsi kunye nezithako ezinesondlo onokuyonwabela ngelixa ulandela ukutya kwe-keto.

Nazi iindlela zokupheka ze-keto smoothie ezili-10 eziphantsi kwii-carbs kunye namafutha aphezulu.

1. I-avocado yesidlo sakusasa esiphundu

Amajikijolo, kubandakanya amaqunube, iiblueberries, kunye namaqunube, asezantsi kwii-carbs kunezinye iziqhamo ezininzi. Banobutyebi kwi-fiber, i-carb engenakunceda ekhuthaza impilo yokutya (,,).

Kuba ifayibha ayophuki emzimbeni wakho, abo balandela ukutya kwe keto bahlala bekhupha iigrama zefayibha kwiigramu zizonke zecarbs ukuqikelela ukuba zingaphi ii-carbs ezikukutya okuthile (7,).

Amajikijolo asezantsi kwi-carbs yomnatha kwaye ke kufanelekile kwiinxalenye ezincinci zokutya kwe keto.

Le berry keto smoothie kathathu ine-9 gram ye-carbs kwaye igcwalisa ngokwaneleyo isidlo sakusasa okanye i-snack. Ukwenza ukukhonza kube kanye, xuba ezi zinto zilandelayo:

• 1 indebe (240 ml) yamanzi
• I-1/2 indebe (i-98 gram) yamajikijolo aqingqiweyo afriziwe (amaqunube, iiblueberries, kunye namaqunube)
• Isiqingatha se-avocado (100 gram)
• Iikomityi ezi-2 (40 iigrem) zesipinatshi
• Iipunipoli ezi-2 (iigram ezingama-20) zembewu ye-hemp

Ukutya okukodwa kweberry kathathu yeavokhado isidlo sakusasa sibonelela ():

• Iikhalori: 330
• Amafutha: Iigrama ezingama-26
• IiCarbs: Iigrama ezingama-21
• Ifayibha: Iigrama ezili-12
• Iprotheni: Iigrama ezili-12

2. Chocolate ibhotolo yamandongomane smoothie

Sebenzisa umgubo wecocoa ongenaswekile ukuncedisa ibhotolo yamandongomane creamy, le smoothie inika kuphela iigram ezili-9 zee-carbs kwaye yenza isidlo esimnandi okanye idessert yasemva kokutya.

Ipeanut butter inegalelo kwiprotein esekwe kwizityalo kunye namanqatha, anokukunceda uhlale ugcwele (,).

Ukwenza inkonzo enye, kufuneka:

• 1 indebe (240 ml) yobisi lwe-almond olungenashukela okanye enye i-carb ephantsi, ubisi olusekelwe kwizityalo
• Iipunipoyi ezi-2 (32 gram) zebhotolo yamandongomane
• 1 icephe (4 gram) yomgubo ongacocwanga wecocoa
• Ikomityi ye-1/4 (60 ml) yekrimu enzima
• 1 indebe (226 gram) yomkhenkce

Hlanganisa izithako kwi-blender uze udibanise kude kube lula.

Ukutya okukodwa kwitshokholethi ibhotolo yetshokholethi ibonelela ():

• Iikhalori: 345
• Amafutha: Iigrama ezingama-31
• IiCarbs: Iigrama ezili-13
• Ifayibha: 4 iigrem
• Iprotheni: Iigrama ezili-11

3. I-strawberry zucchini chia smoothie

Ukutshintsha i-smoothies yakho ngelixa ulandela ukutya kwe-keto, unokutshintsha imifuno enamagqabi kunye nezinye iiveggies ezisezantsi.

I-Zucchini sisikwashi sasehlotyeni esigcwele ifayibha kunye novithamini C, isondlo esinyibilikayo esisebenza njenge-antioxidant kwaye sinokunceda ekulweni nomonakalo ongaphantsi kweseli onegalelo kwisifo sentliziyo kunye neminye imiba (,).

Le keto smoothie ine-9 gram yee-carbs kwaye idibanisa i-zucchini kunye ne-strawberries kunye nembewu ye-chia, ephezulu kwi-omega-3 fatty acids () esempilweni.

Ukwenza enye isebenze, xuba ezi zithako:

• 1 indebe (240 ml) yamanzi
• I-1/2 indebe (i-110 gram) yamaqunube aqanduselweyo
• 1 indebe (124 gram) ye-zucchini ecoliweyo, efriziwe okanye eluhlaza
• Iipuniwe ezi-3 (41 iigrem) zembewu ye-chia

Ukuhanjiswa kwe-strawberry zucchini chia smoothie ibonelela ():

• Iikhalori: 219
• Amafutha: Iigrama ezili-12
• IiCarbs: Iigrama ezingama-24
• Ifayibha: Iigrama ezili-15
• Iprotheni: 7 iigrem

4. Ikhonkco leblackberry mint smoothie

I-Herbs kunye nezinye i-seasonings zilungelelaniso lwe-smoothie xa ungeke ukwazi ukusebenzisa i-carb-sweeteners ephezulu njenge-honey okanye i-maple syrup.

Nge-mint entsha, amaqunube amnyama, kunye nekhokhonathi enamafutha aphezulu, le smoothie ineegram ezili-12 zee-carbs kwaye iyindlela emnandi yokuhlangabezana neemfuno zakho zokunyuka kwamafutha kwisidlo se-keto ().

Ukwenza inkonzo enye, kufuneka:

• I-1/2 indebe (i-120 ml) yobisi lwecoconut engenashukela
• I-1/2 indebe (70 gram) yamaqunube amnyama aqanduselweyo
• Iipunipoli ezi-2 (iigram ezingama-20) zekhokhonathi ecoliweyo
• 5-10 amagqabi amatye

Hlanganisa kwi-blender uze udibanise kude kube lula.

Inye esebenza ngecoconut blackberry mint smoothie ibonelela ():

• Iikhalori: 321
• Amafutha: Iigrama ezingama-29
• IiCarbs: Iigrama ezili-17
• Ifayibha: 5 iigrem
• Iprotheni: 4 iigrem

5. Ikomkomere ikhukhamba eluhlaza eluhlaza

I-Keto smoothies ezenziwe ngejusi yesitrasi kunye neziqhamo okanye ii-veggies ezinomxholo ophakamileyo wamanzi zinokutya okuhlaziyayo okanye isiselo sasemva kokuzilolonga.

Ngokukodwa, iikhukhamba zisezantsi kwii-carbs kwaye ubukhulu becala zenziwe ngamanzi. Ngapha koko, ikhukhamba e-1 (i-301 iigrem) ingaphezulu kwama-95% amanzi kwaye ine-9 yeegram zecarbs kuphela ().

Ukudibanisa ijusi yelamuni kunye nembewu yefilakisi eneoli eninzi kunye nekhukhamba yenza i-keto smoothie emnandi ene-5 gram kuphela ye-net carbs.

Hlanganisa ezi zinto zilandelayo ukwenza enye yokukhonza kule smoothie:

• I-1/2 indebe (120 ml) yamanzi
• I-1/2 indebe (113 gram) yeqhwa
• Ikomityi e-1 (130 iigrem) yekhukhamba esisikiweyo
• 1 indebe (20 gram) yesipinatshi okanye i-kale
• 1 icephe (30 ml) yejusi yelamuni
• Iipuniwe ezi-2 (14 iigrem) zembewu yeflakisi ecoliweyo

Ikhonkco enye yeelamuni eluhlaza ismoothie ibonelela ():

• Iikhalori: 100
• Amafutha: Iigrama ezi-6
• IiCarbs: Iigrama ezili-10
• Ifayibha: 5 iigrem
• Iprotheni: 4 iigrem

6. Isinamon raspberry isidlo sakusasa smoothie

Kuyafana nemifuno, isinamoni kunye nezinye iziqholo zezona zinto zibalulekileyo zokwenza i-keto smoothies zibe nomdla ngakumbi.

Isinamoni iyanceda ukuvelisa incasa eswiti yeziqhamo zecarb ezisezantsi, ezinje ngamaqunube. Le smoothie ikwalayishwe nefayibha kwaye iqulethe iprotein esekwe kwizityalo kunye namafutha avela kwibhotolo yeamangile, ukuyenza ukuba ibe sisidlo sakusasa esifanelekileyo (,).

Yenza enye isebenze ngokudibanisa:

• 1 indebe (240 ml) yobisi lweamangile engenashukela
• I-1/2 indebe (i-125 gram) yee-raspberries eziqingqiweyo
• 1 indebe (20 gram) yesipinatshi okanye i-kale
• Iipunipoli ezi-2 (32 gram) yebhotolo yeamangile
• I-1/8 ithisipuni yesinamoni, okanye ngaphezulu ukunambitha

Enye ye sinamon raspberry breakfast smoothie ibonelela ():

• Iikhalori: 286
• Amafutha: Iigrama ezingama-21
• IiCarbs: 19 iigrem
• Ifayibha: Iigrama ezili-10
• Iprotheni: Iigrama ezili-10

7. Ierberberries kunye ne-cream smoothie

Izithako ezinamafutha aphezulu, njengokhrimu onzima, zongeza ubutyebi kunye nencasa kwii-keto smoothies.

Ukutya ubisi olunamafutha apheleleyo kuye kwanxulunyaniswa nezibonelelo ezinokubakho kwezempilo, njengokunciphisa uxinzelelo lwegazi kunye namanqanaba e-triglyceride, kunye nomngcipheko ophantsi wesifo se-metabolic syndrome kunye nesifo sentliziyo. Nangona kunjalo, uphando olubanzi ngakumbi luyafuneka (,).

Ngokungafaniyo nezinye iimveliso zobisi, i-cream enzima isezantsi kwii-carbs kwaye iphantse ayinayo i-lactose, iswekile efumaneka ebisini. Ke, le smoothie e-creamy ilungele ukutya kwe-keto.

Ukwenza ukukhonza okulolu hlobo olumnandi kunye ne-8 gram ye-net carbs, yongeza ezi zithako kwi-blender:

• I-1/2 indebe (120 ml) yamanzi
• I-1/2 indebe (i-110 gram) yamaqunube aqanduselweyo
• I-1/2 indebe (i-120 ml) yekrimu enzima

Ukuhanjiswa kweerberberries kunye nekhrim smoothie kubonelela ():

• Iikhalori: 431
• Amafutha: Iigrama ezingama-43
• IiCarbs: Iigrama ezili-10
• Ifayibha: 2 iigrem
• Iprotheni: 4 iigrem

8. Chocolate icauliflower isidlo sakusasa smoothie

Icauliflower efriziweyo yinto eyothusayo kodwa emnandi yokongeza kwi-carb smoothies esezantsi.

Ikomityi enye (i-170 yeigram) yekholifulawa ineegremu ezisi-8 kuphela zee-carbs nangaphezulu kwe-2 gram yefayibha. Icauliflower ikwacebile kwimicronutrients ezininzi, kubandakanya i-potassium kunye nemagnesium, iiminerali ezimbini ezidlala indima ebalulekileyo kulawulo lwegazi (,).

Ngokudityaniswa kobisi lwecoconut enamafutha apheleleyo kunye nembewu yehempe, le tshokholethi yecauliflower smoothie ineegram ezili-12 zeetabhu kwaye igcwalisa ngokwaneleyo isidlo sakusasa.

Ukwenza ukukhonza kube kanye, xuba ezi zinto zilandelayo:

• 1 indebe (240 ml) ye-almond engenaswiti okanye ubisi lwekhokhonathi
• 1 indebe (85 iigrem) yeefolilifulawa ezinqatyisiweyo
• Iipunipoyi eziyi-1.5 (iigram ezi-6) zomgubo wecocoa ongenashukela
• Iipuniwe ezi-3 (30 iigrem) zembewu ye-hemp
• 1 icephe (10 gram) yeecacao nibs
• intwana yetyuwa yolwandle

Ukutya okukodwa kwitshokholethi yekolifulawa is smoothie ibonelela ():

• Iikhalori: 308
• Amafutha: Iigrama ezingama-23
• IiCarbs: 19 iigrem
• Ifayibha: 7 iigrem
• Iprotheni: Iigrama ezili-15

9. Ithanga spice smoothie

Kwisahlulo esifanelekileyo, ithanga sisityalo esinomsoco, esine-carb ephantsi yokufaka keto smoothies.

Lo squash uthandwayo we-orenji awutyebanga nje kuphela kwifayibha kodwa ulayishwe ngombala wecarotenoid, izondlo eziluncedo ezinokusebenza njengee-antioxidants kwaye zinokuba neziphumo ze-anticancer (,).

I-pumpkin spice smoothie ine-12 gram ye-carbs net kunye ne-pumpkin purée, kunye neziqholo ezifudumeleyo kunye ne-add-ins ephezulu.

Hlanganisa ezi zinto zilandelayo ukwenza enye yokukhonza kule smoothie:

• I-1/2 indebe (240 ml) yekhokhonathi engenashukela okanye ubisi lwe-almond
• I-1/2 indebe (i-120 gram) ye-purée yamathanga
• Iipunipoli ezi-2 (32 gram) yebhotolo yeamangile
• I-1/4 ithisipuni ye-pumpkin spice
• I-1/2 indebe (113 gram) yeqhwa
• intwana yetyuwa yolwandle

Ukuhanjiswa kweethanga spice smoothie kubonelela ():

• Iikhalori: 462
• Amafutha: Iigrama ezingama-42
• IiCarbs: 19 iigrem
• Ifayibha: 7 iigrem
• Iprotheni: Iigrama ezili-10

10. I-smoothie ephambili yekalika yekalika

Uninzi lwamantongomane lunamafutha amaninzi kodwa luphantsi kwii-carbs, ezenza ukuba zilungele ukutya kwe-keto.

Le keto smoothie iqulethe ii-cashews, ezityebileyo kwi-fiber, amafutha, i-potassium, kunye ne-magnesium kwaye inokunceda ukunciphisa uxinzelelo lwegazi kunye nokunyusa i-HDL (elungileyo) amanqanaba e-cholesterol (,).

Ukwenza le isitshixo esiphilileyo se-pie pie smoothie nge-14 yeegramu zetarbs, hlanganisa ezi zinto zilandelayo de kube mpuluswa:

• 1 indebe (240 ml) yamanzi
• I-1/2 indebe (i-120 ml) yobisi lwe-alimondi engenashukela
• Ikomityi ye-1/4 (28 gram) yamasheya aluhlaza
• 1 indebe (20 gram) yesipinatshi
• Iipunipoli ezi-2 (iigram ezingama-20) zekhokhonathi ecoliweyo
• Iipunipoyi ezi-2 (30 ml) yejusi yelamuni

Ukuhanjiswa kwe-lime pie smoothie kubonelela ():

• Iikhalori: 281
• Amafutha: Iigrama ezingama-23
• IiCarbs: Iigrama ezili-17
• Ifayibha: Iigrama ezi-3
• Iprotheni: 8 iigrem

Umgca wezantsi

I-Smoothies ene-fat ephezulu, i-fiber, kunye ne-low-carb izithelo kunye nemifuno ingaba yindlela efanelekileyo kulabo abalandela ukutya kwe keto.

Banokonwabela isidlo sakusasa okanye njengokutya okulula - kwaye yenze kube lula ukunamathela kule patheni yokutya.

Ukuba ufuna ezinye zokuphefumlelwa kwe keto smoothie, zama ezinye zeendlela ezikhethiweyo ezingentla.