I-10 Best Keto Smoothie Recipes

-Delile

• 1. I-triple berry avocado breakfast smoothie
• 2. Chocolate peanut butter smoothie
• 3. I-Strawberry zucchini chia smoothie
• 4. Coconut blackberry mint smoothie
• 5. I-Lemon ikhukhamba i-smoothie eluhlaza
• 6. Isinamoni okusajingijolo ibhulakufesi smoothie
• 7. Ama-Strawberries no-cream smoothie
• 8. Chocolate ukholifulawa isidlo sasekuseni
• 9. Ithanga spice smoothie
• 10. Ukhiye we-lime pie okhiye
• Okubalulekile

Ukudla okune-ketogenic kubandakanya ukunciphisa kakhulu ukudla kwakho ama-carbs futhi esikhundleni salokho uthole ama-calories amaningi emafutheni.

Kungasiza izingane ezinesifo sokuwa ukuphatha ukuquleka kwazo, futhi kuye kwaxhunyaniswa nokwehlisa isisindo, ukulawula ushukela egazini okungcono, namazinga aphansi e-cholesterol (,,).

Njengoba i-keto yokudla ibekela umkhawulo we-carbs, ama-smoothies aqukethe izithako ezinama-carb aphezulu njengezithelo, iyogathi, uju nobisi akuvamisile ukungena kulesi sitayela sokudla. Lokhu kungaba yinkinga kulabo abathembele kuma-smoothies ngesidlo sasekuseni esisheshayo futhi esinempilo noma isidlo.

Ngenhlanhla, kusekhona ama-smoothies ane-carb ephansi nezithako ezinomsoco ongazijabulela ngenkathi ulandela ukudla kwe-keto.

Nazi izindlela zokupheka eziyi-10 ezinhle kakhulu ze-keto smoothie eziphansi kuma-carbs namafutha amaningi.

1. I-triple berry avocado breakfast smoothie

Amajikijolo, kufaka phakathi ama-strawberry, ama-blueberries, nama-raspberries, aphansi kuma-carbs kunezinye izithelo eziningi. Bacebile nefayibha, i-carb engagayeki ekhuthaza impilo yokugaya ukudla (,,).

Njengoba i-fiber ingadabuki emzimbeni wakho, labo abalandela ukudla kwe-keto bavame ukukhipha amagremu we-fiber kusuka kumagremu esewonke we-carbs ukulinganisa ukuthi mangaki ama-carbs enetha ekudleni okuthile (7,).

Amajikijolo aphansi kuma-carbs enetha ngakho-ke afaneleka ezingxenyeni ezincane zokudla keto.

Le berry keto smoothie kathathu inamagremu ayi-9 ama-carbs enetha futhi igcwalisa ngokwanele ibhulakufesi noma isidlo. Ukwenza ukukhonza okukodwa, hlanganisa izithako ezilandelayo:

• 1 inkomishi (240 ml) yamanzi
• 1/2 indebe (98 amagremu) amajikijolo ahlanganisiwe afriziwe (ama-strawberry, ama-blueberries, nama-raspberries)
• uhhafu wekotapeya (amagremu ayi-100)
• 2 izinkomishi (40 amagremu) wesipinashi
• 2 wezipuni (20 amagremu) wembewu ye-hemp

Ukuphakelwa okukodwa kwe-berry kathathu ukwatapheya i-smoothie inikeza ():

• Amakholori: 330
• Amafutha: 26 amagremu
• AmaCarbs: 21 amagremu
• Umucu: 12 amagremu
• Amaprotheni: 12 amagremu

2. Chocolate peanut butter smoothie

Kusetshenziswa i-cocoa powder engenashukela ukugcwalisa ibhotela lamantongomane akhilimu, le smoothie inikeza ama-gram ayi-9 kuphela we-net carbs futhi yenza isidlo esimnandi noma i-dessert yangemva kokudla.

Amantongomane abuye anikele ngamaphrotheni asekelwe ezitshalweni nasemafutheni, angakusiza ukuthi uhlale ugcwele (,).

Ukwenza ukukhonza okukodwa, udinga:

• 1 inkomishi (240 ml) yobisi lwe-alimondi olungenashukela noma enye i-carb ephansi, ubisi olusekelwe ezitshalweni
• 2 wezipuni (32 amagremu) webhotela wamantongomane akhilimu
• Isipuni esingu-1 (4 amagremu) se-cocoa powder engenashukela
• 1/4 indebe (60 ml) kakhilimu osindayo
• 1 inkomishi (226 gram) yeqhwa

Hlanganisa izithako ku-blender bese uhlangana kuze kube bushelelezi.

Ukuhlinzekwa okukodwa kwe-chocolate peanut butter smoothie kunikeza ():

• Amakholori: 345
• Amafutha: 31 amagremu
• AmaCarbs: 13 amagremu
• Umucu: 4 amagremu
• Amaprotheni: 11 amagremu

3. I-Strawberry zucchini chia smoothie

Ukuze ushintshe ama-smoothies akho ngenkathi ulandela ukudla kwe-keto, ungashintsha imifino ejwayelekile yamaqabunga ngeminye imifino ephansi ye-carb.

I-Zucchini yisikwashi sasehlobo esigcwele i-fiber ne-vitamin C, isakhi somzimba esincibilikayo esisebenza njenge-antioxidant futhi esingasiza ekulweni nokulimala kwamangqamuzana okuyimbangela yesifo senhliziyo nezinye izinkinga (,).

Le keto smoothie inama-gramu ayi-9 ama-carbs enetha futhi ihlanganisa i-zucchini nama-strawberry nembewu ye-chia, ephezulu ngama-omega-3 fatty acids () anempilo.

Ukwenza ukukhonza okukodwa, hlanganisa lezi zithako:

• 1 inkomishi (240 ml) yamanzi
• 1/2 indebe (110 amagremu) ama-strawberry afriziwe
• 1 inkomishi (124 amagremu) we-zucchini oqoshiwe, iqhwa noma okuluhlaza
• 3 wezipuni (41 amagremu) wembewu ye-chia

Ukuhlinzekwa okukodwa kwe-strawberry zucchini chia smoothie kunikeza ():

• Amakholori: 219
• Amafutha: 12 amagremu
• AmaCarbs: 24 amagremu
• Umucu: 15 amagremu
• Amaprotheni: 7 amagremu

4. Coconut blackberry mint smoothie

Amakhambi nokunye okuthosiwe kuyisengezo esihle se-smoothie lapho ungeke ukwazi ukusebenzisa okokunandisa okuphezulu kwe-carb okufana noju noma isiraphu ye-maple.

Ngominti omusha, amajikijolo amnyama, kanye kakhukhunathi onamafutha amaningi, le smoothie inama-gramu ayi-12 ama-carbs enetha futhi iyindlela emnandi yokuhlangabezana nezidingo zakho ezengeziwe zamafutha ekudleni keto ().

Ukwenza ukukhonza okukodwa, udinga:

• 1/2 indebe (120 ml) yobisi lukakhukhunathi olungenashukela
• 1/2 indebe (70 amagremu) wamajikijolo afriziwe
• 2 wezipuni (20 amagremu) kakhukhunathi osikiwe
• 5-10 amahlamvu eminti

Hlanganisa ku-blender bese uhlangana kuze kube bushelelezi.

Ukuhlinzekwa okukodwa kukakhukhunathi i-blackberry mint smoothie kunikeza ():

• Amakholori: 321
• Amafutha: 29 amagremu
• AmaCarbs: 17 amagremu
• Umucu: 5 amagremu
• Amaprotheni: 4 amagremu

5. I-Lemon ikhukhamba i-smoothie eluhlaza

Ama-keto smoothies enziwe ngejusi lewolintshi nezithelo noma imifino enamanzi amaningi angaba isiphuzo esiqabulayo noma isiphuzo sangemva kokuzivocavoca.

Ikakhulukazi, ukhukhamba uphansi kuma-carbs futhi enziwe kakhulu ngamanzi. Eqinisweni, ikhukhamba eli-1 (301 amagremu) lingaphezulu kwamanzi angama-95% futhi linama-gramu ayi-9 kuphela we-net carbs ().

Ukuhlanganisa ujusi kalamula kanye nembewu yefilakisi egayiwe enamafutha amaningi nekhukhamba kwenza i-keto smoothie emnandi enama-gramu ama-5 kuphela we-net carbs.

Hlanganisa izithako ezilandelayo ukwenza ukukhonza okukodwa kwale smoothie:

• 1/2 indebe (120 ml) yamanzi
• 1/2 indebe (113 amagremu) yeqhwa
• 1 inkomishi (130 amagremu) wekhukhamba elisikiwe
• 1 inkomishi (20 amagremu) wesipinashi noma i-kale
• Isipuni esingu-1 (30 ml) kalamula kalamula
• 2 wezipuni (14 amagremu) wembewu yefilakisi egayiwe

Ukunikezwa okukodwa kukalamula ikhukhamba green smoothie kunikeza ():

• Amakholori: 100
• Amafutha: 6 amagremu
• AmaCarbs: 10 amagremu
• Umucu: 5 amagremu
• Amaprotheni: 4 amagremu

6. Isinamoni okusajingijolo ibhulakufesi smoothie

Ngokufana namakhambi, isinamoni nezinye izinongo kuyizithako ezinhle kakhulu zokwenza ama-keto smoothies athakazelise.

I-sinamoni isiza ukuletha ukunambitheka okumnandi kwezithelo eziphansi ze-carb, njengama-raspberries. Le Smoothie ilayishwe ne-fiber futhi iqukethe amaprotheni asekelwe ezitshalweni namafutha avela kubhotela we-alimondi, okwenza kube inketho yokudla kwasekuseni elinganiselayo (,).

Yenza eyodwa isebenze ngokuxuba:

• 1 inkomishi (240 ml) yobisi lwe-alimondi olungenashukela
• 1/2 indebe (125 amagremu) amajikijolo aqandisiwe
• 1 inkomishi (20 amagremu) wesipinashi noma i-kale
• 2 wezipuni (amagremu angama-32) webhotela le-alimondi
• 1/8 isipuni sesinamoni, noma ngaphezulu ukunambitha

Iseva eyodwa yesinamoni okusajingijolo ibhulakufesi smoothie inikeza ():

• Amakholori: 286
• Amafutha: 21 amagremu
• AmaCarbs: 19 amagremu
• Umucu: 10 amagremu
• Amaprotheni: 10 amagremu

7. Ama-Strawberries no-cream smoothie

Izithako ezinamafutha aphezulu, njengokhilimu osindayo, zengeza ukunotha nokunambitheka kuma-keto smoothies.

Ukudla ubisi olunamafutha aphelele kuye kwaxhunyaniswa nezinzuzo zezempilo ezingaba khona, njengokuncipha kwengcindezi yegazi namazinga e-triglyceride, kanye nengozi ephansi yesifo se-metabolic kanye nesifo senhliziyo. Noma kunjalo, ucwaningo olunzulu luyadingeka (,).

Ngokungafani neminye imikhiqizo yobisi, ukhilimu osindayo uphansi kuma-carbs futhi cishe awunayo i-lactose, ushukela otholakala obisini. Ngakho-ke, le smoothie e-creamy ilungele ukudla kwe-keto.

Ukwenza ukudla okukodwa okumnandi ngama-gramu ayi-8 we-net carbs, engeza lezi zithako ku-blender:

• 1/2 indebe (120 ml) yamanzi
• 1/2 indebe (110 amagremu) ama-strawberry afriziwe
• 1/2 indebe (120 ml) kakhilimu osindayo

Ukuphakelwa okukodwa kwama-strawberry no-cream smoothie kunikeza ():

• Amakholori: 431
• Amafutha: 43 amagremu
• AmaCarbs: 10 amagremu
• Umucu: 2 amagremu
• Amaprotheni: 4 amagremu

8. Chocolate ukholifulawa isidlo sasekuseni

Ukholifulawa oqandisiwe ukwengeza okumangazayo kepha okumnandi kuma-smoothies aphansi we-carb.

Inkomishi eyodwa (i-170 gram) yekholifulawa inama-gramu ayi-8 kuphela we-carbs nangaphezulu kuka-2 gramu we-fiber. Ukholifulawa ubuye ucebe ngama-micronutrients amaningana, kufaka phakathi i-potassium ne-magnesium, amaminerali amabili adlala indima ebalulekile ekulawulweni kwengcindezi yegazi (,).

Ngokungezwa kobisi lukakhukhunathi onamafutha agcwele kanye nembewu ye-hemp, le chocolate kholifulawa i-smoothie inama-gramu ayi-12 ama-carbs enetha futhi igcwalisa ngokwanele ibhulakufesi.

Ukwenza ukukhonza okukodwa, hlanganisa izithako ezilandelayo:

• 1 inkomishi (240 ml) yobisi lwe-alimondi olungenashukela noma lukakhukhunathi
• 1 inkomishi (ama-gramu angama-85) ama-florets okholifulawa aqandisiwe
• 1.5 wezipuni (6 amagremu) we-cocoa powder engenashukela
• 3 wezipuni (30 amagremu) wembewu ye-hemp
• Isipuni esingu-1 (amagremu ayi-10) ama-cocoo nibs
• ingcosana kasawoti wasolwandle

Ukuhlinzekwa nge-chocolate ukholifulawa wesidlo sasekuseni kunika ():

• Amakholori: 308
• Amafutha: 23 amagremu
• AmaCarbs: 19 amagremu
• Umucu: 7 amagremu
• Amaprotheni: 15 amagremu

9. Ithanga spice smoothie

Engxenyeni efanele, ithanga liyimifino enomsoco kakhulu, ephansi ye-carb ukufaka kuma-keto smoothies.

Lesi squash esidumile samawolintshi asigcini nge-fiber kuphela kodwa futhi silayishwe ngezingulube ze-carotenoid, izakhamzimba ezinenzuzo ezingasebenza njenge-antioxidants futhi ezingaba nemiphumela yokulwa nomdlavuza (,).

Le ithanga le-spice smoothie linama-gramu ayi-12 we-net carbs futhi lifaka i-purée yamathanga, kanye nezinongo ezifudumele nama-add-ins anamafutha aphezulu.

Hlanganisa izithako ezilandelayo ukwenza ukukhonza okukodwa kwale smoothie:

• 1/2 indebe (240 ml) kakhukhunathi ongenashukela noma ubisi lwe-alimondi
• 1/2 indebe (120 amagremu) we-purée yamathanga
• 2 wezipuni (amagremu angama-32) webhotela le-alimondi
• I-1/4 ithisipuni yesipayisi sephayi
• 1/2 indebe (113 amagremu) yeqhwa
• ingcosana kasawoti wasolwandle

Ukunikezwa okukodwa kwethanga spice smoothie kunikeza ():

• Amakholori: 462
• Amafutha: 42 amagremu
• AmaCarbs: 19 amagremu
• Umucu: 7 amagremu
• Amaprotheni: 10 amagremu

10. Ukhiye we-lime pie okhiye

Iningi lamantongomane linamafutha amaningi kepha ama-carbs aphansi, okwenza ukuthi alungele ukudla kwe-keto.

Le keto smoothie iqukethe ama-cashews, acebile nge-fiber, amafutha angenashukela, i-potassium, ne-magnesium futhi angasiza ekwehliseni umfutho wegazi futhi akhuphule amazinga e-HDL (amahle) e-cholesterol (,).

Ukuze wenze le smoothie yokhiye ophilile ukhiye ngama-gramu ayi-14 ama-carbs enetha, hlanganisa lezi zithako ezilandelayo kuze kube bushelelezi:

• 1 inkomishi (240 ml) yamanzi
• 1/2 indebe (120 ml) yobisi lwe-alimondi olungenashukela
• 1/4 indebe (28 amagremu) wamasheya aluhlaza
• 1 inkomishi (20 amagremu) wesipinashi
• 2 wezipuni (20 amagremu) kakhukhunathi osikiwe
• 2 wezipuni (30 ml) kalamula kalamula

Iseva eyodwa yokhiye we-lime pie smoothie inikeza ():

• Amakholori: 281
• Amafutha: 23 amagremu
• AmaCarbs: 17 amagremu
• Umucu: 3 amagremu
• Amaprotheni: 8 amagremu

Okubalulekile

Ama-Smoothies anamafutha amaningi, i-fiber, nezithelo nemifino ephansi kakhulu kungaba izinketho ezilula kulabo abalandela ukudla kwe-keto.

Bangakujabulela ukudla kwasekuseni noma njengokudla okulula - futhi kwenze kube lula ukunamathela kule ndlela yokudla.

Uma udinga olunye ugqozi lwe-keto smoothie, zama ezinye izinketho ezimnandi ngenhla.