Mafi Kyawun girke-girke 10 na Keto Smoothie

Wadatacce

• 1. Sau uku Berry avocado karin kumallo smoothie
• 2. Chocolate gyada gyada man shanu mai laushi
• 3. Strawberry zucchini chia smoothie
• 4. Kwakwa blackberry mint smoothie
• 5. Lemon kokwamba koriya mai santsi
• 6. Kirfa rasberi karin kumallo mai laushi
• 7. Strawberries da cream mai laushi
• 8. Chocolate farin kabeji karin kumallo smoothie
• 9. Kabewa yaji smoothie
• 10. Mabudin lemun tsami mai santsi
• Layin kasa

Abincin ketogenic ya rage rage yawan cin abincin ka da kuma samun mafi yawan adadin kuzarin ka daga kitse.

Zai iya taimaka wa yara masu cutar farfadiya su kula da kamuwa da su, kuma an haɗa shi da asarar nauyi, mafi kyawun sarrafa jini, da ƙananan matakan cholesterol (,,).

Tunda abincin keto yana iyakance carbs, santsi wanda ke ɗauke da sinadarai masu yawa kamar 'ya'yan itace, yogurt, zuma, da madara yawanci basu dace da wannan salon cin abincin ba. Wannan na iya zama matsala ga waɗanda suka dogara da sanƙo don karin kumallo mai lafiya da ƙoshin lafiya ko abun ciye-ciye.

Abin farin ciki, har yanzu akwai masu laushi tare da ƙananan-carb da abubuwan gina jiki waɗanda zaku iya morewa yayin bin abincin keto.

Anan ne mafi kyawun girke-girke 10 na keto mai laushi waɗanda suke da ƙarancin carbi kuma masu ƙiba.

1. Sau uku Berry avocado karin kumallo smoothie

Berries, gami da strawberries, blueberries, da raspberries, sun fi ƙananan carbs fiye da yawancin sauran 'ya'yan itatuwa. Hakanan suna da wadataccen fiber, ƙwayar carb mai narkewa wanda ke inganta lafiyar narkewa (,,).

Tunda zaren ba ya karyewa a cikin jikinku, waɗanda ke bin abincin keto sau da yawa suna cire gram ɗin zare daga jimillar gram ɗin carbi don kimanta yawan carbi ɗin da ke cikin wani abinci na musamman (7,).

Berries ba su da yawa a cikin raga a raga kuma saboda haka ya dace a ƙananan rabo don cin abincin keto.

Wannan mai sau uku na kayan kwalliyar kwalliya yana da gram 9 na carbs kuma yana cike isasshen karin kumallo ko abun ciye-ciye. Don yin sau ɗaya, haɗa waɗannan abubuwan da ke gaba:

• 1 kofin (240 ml) na ruwa
• 1/2 kofin (gram 98) na daskararren ƙwayoyi (strawberries, blueberries, da raspberries)
• rabin avocado (gram 100)
• Kofuna 2 (gram 40) na alayyafo
• Cokali 2 (gram 20) na tsaba

Servingaya daga cikin sau uku na berry avocado karin kumallo smoothie yana ba da ():

• Calories: 330
• Kitse: 26 gram
• Carbs: 21 gram
• Fiber: 12 gram
• Furotin: 12 gram

2. Chocolate gyada gyada man shanu mai laushi

Yin amfani da koko mai daɗin ɗanɗano don haɗa man shanu mai gyada mai ƙyalƙyali, wannan mai laushi yana ba da gram 9 kawai na raga mai laushi kuma yana yin ɗanɗano mai daɗi ko kayan zaki na bayan abinci.

Hakanan man gyada yana ba da gudummawar furotin da kitse mai gina jiki, wanda zai taimaka wajen cike ku (,).

Don yin sau ɗaya, kuna buƙatar:

• 1 kofin (240 ml) na madarar almond mara dadi ko wani ƙaramin carbi, madara mai tsire-tsire
• Cokali 2 (gram 32) na man gyada mai tsami
• Cokali 1 (gram 4) na koko koko wanda ba a ɗanɗana ba
• 1/4 kofin (60 ml) na kirim mai nauyi
• Kofi 1 (gram 226) na kankara

Haɗa kayan haɗin a cikin mahaɗin kuma haɗa su har sai sun yi laushi.

Servingaya daga cikin cakulan cakulan man shanu mai laushi yana ba da ():

• Calories: 345
• Kitse: 31 gram
• Carbs: 13 gram
• Fiber: 4 gram
• Furotin: 11 gram

3. Strawberry zucchini chia smoothie

Don sauya kayan lamuran ku yayin bin tsarin abinci na keto, zaku iya maye gurbin ganye masu ganye tare da sauran kayan marmari masu ƙananan-carb.

Zucchini wani lokacin bazara ne wanda aka ɗora da zare da bitamin C, mai narkewar ruwa wanda ke aiki azaman antioxidant kuma zai iya taimakawa yaƙi da lalacewar kwayar halitta wanda ke haifar da cututtukan zuciya da sauran batutuwa (,).

Wannan keto smoothie yana da gram 9 na ragowar carbs kuma yana haɗu da zucchini tare da strawberries da chia tsaba, waɗanda suke da ƙarfi cikin lafiyayyen mai mai omega-3 ().

Don yin sau ɗaya, haɗa waɗannan sinadaran:

• 1 kofin (240 ml) na ruwa
• 1/2 kofin (gram 110) na daskararrun strawberries
• Kofi 1 (gram 124) na yankakken zucchini, mai daskarewa ko danye
• Cokali 3 (gram 41) na chia tsaba

Servingaya daga cikin hidimar strawberry zucchini chia smoothie yana ba da ():

• Calories: 219
• Kitse: 12 gram
• Carbs: 24 gram
• Fiber: 15 gram
• Furotin: 7 gram

4. Kwakwa blackberry mint smoothie

Ganye da sauran kayan yaji sune kyakkyawan haɗari mai laushi lokacin da baza ku iya amfani da kayan ƙanshi mai ɗorewa kamar zuma ko maple syrup ba.

Tare da ɗanɗano na ɗanɗano, baƙar fata, da kwakwa mai-mai, wannan santsi yana da giram 12 na ƙwayoyin carbs kuma hanya ce mai daɗi don saduwa da yawan buƙatun mai da kuke samu a kan abincin keto ().

Don yin sau ɗaya, kuna buƙatar:

• 1/2 kofin (120 ml) na madara mai kwakwa wanda ba shi da ƙanshi
• 1/2 kofin (gram 70) na daskararre
• Cokali 2 (gram 20) na yankakken kwakwa
• Ganyen mint 5-10

Hada a cikin mai hadewa da gauraya har sai ya yi laushi.

Servingaya daga cikin abincin kwakwa blackberry Mint smoothie yana ba da ():

• Calories: 321
• Kitse: 29 gram
• Carbs: 17 gram
• Fiber: 5 gram
• Furotin: 4 gram

5. Lemon kokwamba koriya mai santsi

Keto smoothies da aka yi tare da ruwan 'ya'yan itace citrus da' ya'yan itatuwa ko kayan lambu waɗanda ke da ruwa mai yawa na iya zama abun ciye-ciye na shakatawa ko abin sha bayan-motsa jiki.

Musamman, kokwamba ba su da yawa a cikin carbs kuma galibi ana yin su ne da ruwa. A hakikanin gaskiya, kokwamba 1 (gram 301) ya fi ruwa kashi 95% kuma yana da gram 9 ne kawai na raga ().

Idan aka hada ruwan lemon tsami da flakes mai yawa da cucumber ana sanya keto mai laushi mai dauke da gram 5 na ragowar carbi kawai.

Haɗa waɗannan kayan haɗin don yin sau ɗaya na wannan santsi:

• 1/2 kofin (120 ml) na ruwa
• 1/2 kofin (gram 113) na kankara
• 1 kofin (gram 130) na yankakken kokwamba
• Kofi 1 (gram 20) na alayyaho ko kale
• 1 tablespoon (30 ml) na lemun tsami
• Cokali 2 (gram 14) na 'ya'yan nikakken flax

Servingaya daga cikin lemun tsami kokwamba kore smoothie yana ba da ():

• Calories: 100
• Kitse: 6 gram
• Carbs: 10 gram
• Fiber: 5 gram
• Furotin: 4 gram

6. Kirfa rasberi karin kumallo mai laushi

Kama da ganye, kirfa da sauran kayan ƙanshi sune kyawawan abubuwan haɓaka don sanya keto mai laushi ya zama mai ban sha'awa.

Kirfa yana taimakawa wajen fitar da ɗanɗano mai daɗin ƙananan 'ya'yan itacen carb, kamar su' ya'yan itace. Wannan santsi kuma ana ɗora shi da zare kuma yana ƙunshe da furotin mai ƙanshi da kitse daga man shanu, yana mai da shi madaidaicin zaɓi na karin kumallo (,).

Yi aiki ɗaya ta haɗuwa:

• 1 kofin (240 ml) na madarar almond mara zaki
• 1/2 kofin (gram 125) na daskararren raspberries
• Kofi 1 (gram 20) na alayyaho ko kale
• 2 tablespoons (32 grams) na almond man shanu
• 1/8 teaspoon na kirfa, ko ƙari don dandano

Servingaya daga cikin cinnamon rasberi karin kumallo smoothie yana ba da ():

• Calories: 286
• Kitse: 21 gram
• Carbs: Giram 19
• Fiber: 10 gram
• Furotin: 10 gram

7. Strawberries da cream mai laushi

Abubuwan da ke da mai mai yawa, kamar su cream mai nauyi, suna ƙara wadata da dandano ga keto smoothies.

Hakanan an danganta shan mai mai mai mai da amfani mai amfani ga lafiya, kamar rage hawan jini da matakan triglyceride, da ƙananan haɗarin cututtukan zuciya da cututtukan zuciya. Koyaya, ana buƙatar ƙarin bincike mai zurfi (,).

Ba kamar sauran kayan kiwo ba, cream mai nauyi yana da ƙarancin carbi kuma kusan ba shi da lactose, sukarin da ake samu a madara. Sabili da haka, wannan mai laushi mai laushi ya dace da abincin keto.

Don yin sau ɗaya na wannan abincin mai ɗorewa tare da gram 8 na raga mai ƙwanƙwasa, ƙara waɗannan abubuwan haɗin zuwa mahaɗin:

• 1/2 kofin (120 ml) na ruwa
• 1/2 kofin (gram 110) na daskararrun strawberries
• 1/2 kofin (120 ml) na kirim mai nauyi

Servingaya daga cikin abincin strawberries da cream smoothie yana ba da ():

• Calories: 431
• Kitse: 43 gram
• Carbs: 10 gram
• Fiber: 2 gram
• Furotin: 4 gram

8. Chocolate farin kabeji karin kumallo smoothie

Frozen farin kabeji abin ban mamaki ne amma mai daɗin ƙari ne ga santsin ƙananan carb.

Kofi ɗaya (gram 170) na farin kabeji yana da gram 8 kawai na carbi da fiye da gram 2 na zare. Farin kabeji shima wadatacce ne a cikin ƙananan ƙwayoyin cuta, gami da potassium da magnesium, ma'adanai biyu waɗanda ke taka muhimmiyar rawa a cikin tsarin hawan jini (,).

Tare da ƙari na madara mai kwakwa da seedsa hean hatsi, wannan farin kabeji mai laushi yana da gram 12 na raggan carbi kuma yana cika isasshen karin kumallo.

Don yin sau ɗaya, haɗa waɗannan abubuwan da ke gaba:

• 1 kofi (240 ml) na ɗanyen almond ko madarar kwakwa
• 1 kofin (gram 85) na daskararren farin kabeji
• Cokali 1.5 (gram 6) na ɗanyen koko koko
• Cokali 3 (gram 30) na tsaba
• Cokali 1 (gram 10) na nikakken koko
• gishirin gishiri

Servingaya daga cikin cakulan ɗan farin kabeji karin kumallo smoothie yana ba da ():

• Calories: 308
• Kitse: 23 gram
• Carbs: Giram 19
• Fiber: 7 gram
• Furotin: 15 gram

9. Kabewa yaji smoothie

A cikin ɓangaren da ya dace, kabewa kayan abinci ne mai ƙoshin gaske, ƙananan kayan lambu don haɗawa cikin laulayin keto.

Wannan sanannen squash na lemu ba kawai mai arziki bane a cikin fiber amma kuma an ɗora shi da launukan carotenoid, abubuwan gina jiki masu amfani waɗanda zasu iya aiki azaman antioxidants kuma suna iya samun tasirin maganin asirin (,).

Wannan kayan ƙanshi mai laushi mai laushi yana da gram 12 na ragowar carbs da fasali purée purée, haɗe da kayan ƙanshi mai dumi da add-ins mai ƙoshin mai.

Haɗa abubuwan da ke gaba don yin hidimomi ɗaya na wannan santsi:

• 1/2 kofin (240 ml) na kwakwa ko madara almond
• 1/2 kofin (gram 120) na kabewa tsarkakakke
• 2 tablespoons (32 grams) na almond man shanu
• 1/4 teaspoon na kabewa kek yaji
• 1/2 kofin (gram 113) na kankara
• gishirin gishiri

Servingaya daga cikin abincin kabewa mai ƙanshi mai laushi yana ba ():

• Calories: 462
• Kitse: 42 gram
• Carbs: Giram 19
• Fiber: 7 gram
• Furotin: 10 gram

10. Mabudin lemun tsami mai santsi

Yawancin kwayoyi suna da mai mai yawa amma ƙananan carbi ne, yana sanya su dacewa da abincin keto.

Wannan kitsen mai laushi ya ƙunshi cashews, waɗanda suke da wadataccen zare, ƙwayoyi marasa ƙarfi, potassium, da magnesium kuma hakan na iya taimakawa rage hawan jini da haɓaka matakan cholesterol na HDL (mai kyau) (,).

Don yin wannan lafiyayyen maɓallin lemun tsami mai santsi tare da giram 14 na raga mai haɗe-haɗe, haɗa waɗannan abubuwan har zuwa sumul:

• 1 kofin (240 ml) na ruwa
• 1/2 kofin (120 ml) na madarar almond mara zaki
• 1/4 kofin (gram 28) na ɗanyen cashews
• Kofi 1 (gram 20) na alayyafo
• Cokali 2 (gram 20) na yankakken kwakwa
• 2 tablespoons (30 ml) na ruwan lemun tsami

Servingaya daga cikin mahimmin keɓaɓɓen lemun tsami mai laushi ya ba da ():

• Calories: 281
• Kitse: 23 gram
• Carbs: 17 gram
• Fiber: 3 gram
• Furotin: 8 gram

Layin kasa

Smoothies waɗanda suke da kitse, zare, da ƙananan ba fruitsan itace da kayan lambu na iya zama zaɓuɓɓuka masu dacewa ga waɗanda ke bin abincin keto.

Ana iya jin daɗin kumallo ko a matsayin abun ciye ciye - kuma ya sauƙaƙe ya ​​manne da wannan tsarin cin abincin.

Idan kuna buƙatar ƙarin wahayi mai sauƙi, gwada wasu zaɓuɓɓuka masu kyau a sama.