ʻO ka 10 ʻOi loa Keto Smoothie Recipe

Anter

• 1. ʻO ka ʻoluʻolu o ka ʻaina kakahiaka ʻekolu huamoa berry
• 2. ʻO ka mea momona momona kokoleka
• 3. ʻO Strawberry zucchini chia smoothie
• 4. ʻO ka pīniu pīniʻu pīniʻu smoothie
• 5. Hoʻomaʻomaʻo ʻōmaʻomaʻo kaumakai kukama
• 6. ʻO ka palaoa kakahiaka ke kinamona raspberry
• 7. ʻO Strawberries a me ka mea momona holika
• 8. ʻO ka momona momona kokoleka kokoleka
• 9. ʻ .lapa paina smoothie
• 10. Mea hoʻonani ʻie lime pie
• Ke laina lalo

ʻO kaʻai ketogenike e pili ana i ka hōʻemi nui ʻana i kāu lawe ʻana i nā carbs a ma kahi o ka loaʻa ʻana o ka nui o kāu mau calorie mai ka momona.

Hiki iā ia ke kōkua i nā keiki me ka maʻi epilepsy e hoʻokele i kā lākou hopu ʻana, a ua pili pū ʻia me ka pohō kaumaha, ʻoi aku ka maikaʻi o ka mālama kō kō, a me nā pae kolesterol haʻahaʻa (,,).

Ma muli o ka palena o kaʻai keto e kaupalena ai i nā kalakeke, nā mea ʻono i piha i nā mea momona me ke kiʻekiʻe e like me nā huaʻai, ka yogurt, ka meli, a me ka waiū ʻaʻole kūpono i kēia ʻano ʻai. Hiki i kēia mea ke lilo i pilikia no ka poʻe e hilinaʻi i nā mea laumania no ka ʻaina kakahiaka a olakino wikiwiki a meaʻai māmā paha.

ʻO ka mea pōmaikaʻi, aia nō kekahi mau mea ʻono me nā low-carb a me nā mea momona e hiki ai iā ʻoe ke leʻaleʻa ʻoiai e ukali nei i ka papaʻai keto.

Eia ka 10 mau papa hana hoʻomākeʻaka keto maikaʻi loa i haʻahaʻa i nā carbs a kiʻekiʻe i ka momona.

1. ʻO ka ʻoluʻolu o ka ʻaina kakahiaka ʻekolu huamoa berry

ʻO nā hua, me nā strawberry, nā blueberry, a me nā raspberry, ʻoi aku ka haʻahaʻa o nā carbs ma mua o nā hua ʻē aʻe. He waiwai lākou i ka puluniu, kahi kāpuni pau ʻole e hoʻoulu i ke olakino digestive (,,).

Ma muli o ka haki ʻole o ka fiber i kou kino, ʻo ka poʻe e ukali nei i ka papa keto e hoʻoliʻiliʻi pinepine i nā gram o ke olonā mai nā huina o nā kalakeka e koho ai i ka nui o nā ʻakeke net i loko o kahi meaʻai (7,).

Haʻahaʻa nā berry i nā ʻūpena ʻupena a kūpono i nā ʻāpana liʻiliʻi no ka papaʻai keto.

ʻO kēia trie berry keto smoothie he 9 mau huna o nā ʻūpena ʻupena a e hoʻopiha nei i lawa no ka ʻaina kakahiaka a i ʻole kahi meaʻai māmā. E hana i hoʻokahi lawelawe, kāwili i kēia mau mea hoʻohui:

• 1 kīʻaha (240 ml) o ka wai
• 1/2 kīʻaha (98 gram) o nā hua huʻi kāwili ʻia (strawberry, blueberry, a me nā raspberry)
• hapalua o ka avocado (100 gram)
• 2 mau kīʻaha (40 gram) o ka milo
• 2 punetēpō (20 gram) o nā hua hemp

Hāʻawi kahi lawelawe o ka berry ʻekolu hua ʻaina kakahiaka i ():

• Kalepona: 330
• Momona: 26 gram
• Kāpena: 21 gram
• Puluniu: 12 gram
• Kumuʻiʻo: 12 gram

2. ʻO ka mea momona momona kokoleka

Ke hoʻohana nei i ka paukū koko ʻaʻole i hoʻomoʻi ʻia e hoʻopiha ai i ka waiūpō pīpī momona, hāʻawi wale kēia mea hoʻonani i 9 mau koleka o nā ʻūpena upena a hana i kahi mea ʻono maikaʻi a i ʻole ka mea ʻaina hope o ka pāʻina.

Hāʻawi pū kekahi ka pīpī pīpī i nā protein a me nā momona momona, hiki ke kōkua iā ʻoe e piha (,).

E hana i hoʻokahi lawelawe, pono ʻoe:

• 1 kīʻaha (240 ml) o ka waiū ʻalemona ʻole i hoʻohui ʻia a i ʻole kekahi waiū liʻiliʻi, waiū hoʻokumu
• 2 punetēpu (32 gram) o ka waiūnī pīni creamy
• 1 punetēpē (4 gram) o ka pauka koko i hoʻomomona ʻole ʻia
• 1/4 kīʻaha (60 ml) o ka kirimaona kaumaha
• 1 kīʻaha (226 gram) o ka hau

Hoʻohui i nā mea hoʻohui i ka blender a kāwili a hiki i ka laumā.

Hāʻawi kahi lawelawe o ka pīpī pīpī pīni pīpī ():

• Kalepona: 345
• Momona: 31 gram
• Kāpena: 13 gram
• Puluniu: 4 gram
• Kumuʻiʻo: 11 gram

3. ʻO Strawberry zucchini chia smoothie

E hoʻololi i kāu mau mea leʻaleʻa ʻoiai e ukali nei i ka papaʻai keto, hiki iā ʻoe ke pani i nā greens lau maʻamau me nā mea kanu momona liʻiliʻi.

ʻO Zucchini kahi kuʻi kauwela i kau ʻia me ka fiber a me ka wikamina C, kahi mea momona i hoʻoheheʻe ʻia e ka wai e hana ma ke ʻano he antioxidant a hiki ke kōkua i ke kaua ʻana i ka hōʻino ʻana o ka cell i kōkua i nā maʻi puʻuwai a me nā pilikia ʻē aʻe ().

ʻO kēia keto smoothie he 9 mau kolamu o ka ʻūpena ʻupena a hoʻohui i nā zucchini me nā ʻōpala a me nā ʻano chia, i kiʻekiʻe i ka omega-3 fatty acid ().

E hana i hoʻokahi lawelawe, kāwili i kēia mau mea hoʻohui:

• 1 kīʻaha (240 ml) o ka wai
• 1/2 kīʻaha (110 gram) o nā strawberry maloʻo
• 1 kīʻaha (124 gram) o zucchini ʻokiʻoki, paʻahau a maka maka paha
• 3 punetēpu (41 gram) o nā hua chia

Hāʻawi kahi lawelawe o ka strawberry zucchini chia smoothie ():

• Kalepona: 219
• Momona: 12 gram
• Kāpena: 24 gram
• Puluniu: 15 gram
• Kumuʻiʻo: 7 gram

4. ʻO ka pīniu pīniʻu pīniʻu smoothie

ʻO nā mea kanu a me nā mea ʻono ʻē aʻe kahi mea hoʻonaninani maikaʻi ke hiki ʻole iā ʻoe ke hoʻohana i nā mea hoʻonaninani kiʻekiʻe-carb e like me ka meli a me ka syrup maple.

Me ka mint hou, nā ʻeleʻele, a me ka niu momona momona, he 12 mau kolamu o ka ʻūpena upena a he ala maikaʻi kēia e kū ai i nā pono momona e hoʻonui ai i kaʻai keto ().

E hana i hoʻokahi lawelawe, pono ʻoe:

• 1/2 kīʻaha (120 ml) o ka waiū niu momona momona ʻole
• 1/2 kīʻaha (70 gram) o nā blackberry paʻahau
• 2 punetēpu (20 mau) o ka niu i kuʻu ʻia
• 5-10 mau lau mint

Hoʻohui i kahi kāwili a kāwili a hiki i ka laumā.

Hāʻawi kahi lawelawe o ka niu blackberry mint smoothie ():

• Kalepona: 321
• Momona: 29 gram
• Kāpena: 17 gram
• Puluniu: 5 gram
• Kumuʻiʻo: 4 gram

5. Hoʻomaʻomaʻo ʻōmaʻomaʻo kaumakai kukama

Keto smoothies i hana ʻia me ka wai citrus a me nā huaʻai a i ʻole nā ​​mea ʻai i loaʻa i kahi wai kiʻekiʻe ke hiki ke lilo i meaʻai māmā a i ʻole inu inu ma hope o ka hoʻolālā.

Ma kahi kikoʻī, haʻahaʻa nā kukama i nā carbs a hana ʻia i ka wai ka hapa nui. ʻO ka ʻoiaʻiʻo, 1 kukama (301 gram) ʻoi aku ma mua o 95% wai a he 9 wale nō kālaka o ka ʻupena ʻupena ().

ʻO ka hui ʻana i ka wai lemon a me nā ʻano flax wili momona me ka kukama e hana i kahi mea ʻono keto ʻono me 5 wale nō mau ʻake kōpena.

Hoʻohui i nā mea aʻe aʻe e hana i hoʻokahi lawelawe o kēia mea hoʻonani:

• 1/2 kīʻaha (120 ml) o ka wai
• 1/2 kīʻaha (113 gram) o ka hau
• 1 kīʻaha (130 gram) o ka kukama i kālai ʻia
• 1 kīʻaha (20 gram) o ka milo a i ʻole kale
• 1 punetēpō (30 ml) o ka wai lemon
• 2 punetēpu (14 mau) o nā hua flax wili

Hāʻawi kahi lawelawe o ka lemona kukoma ʻōmaʻomaʻo ():

• Kalepona: 100
• Momona: 6 gram
• Kāpena: 10 gram
• Puluniu: 5 gram
• Kumuʻiʻo: 4 gram

6. ʻO ka palaoa kakahiaka ke kinamona raspberry

E like me nā mea kanu, ke kinamona a me nā mea ʻala ʻē aʻe nā mea maikaʻi loa e hoʻonani hou aʻe ai i ka smoothies keto.

Kōkua ke kinamona i nā mea ʻono o nā hua kalbalo lalo, e like me nā huaʻalani. Hāpai pū ʻia kēia mea momona me ka puluniu a loaʻa ka protein a me ka momona mai ka ʻalemona a me ka momona a hana ʻia ia i kahi koho kakahiaka kakahiaka (,).

Hana i kahi lawelawe ma ka hoʻohui ʻana:

• 1 kīʻaha (240 ml) o ka waiū almond ʻole i hoʻomomona ʻia
• 1/2 kīʻaha (125 gram) o nā raspberry paʻahau
• 1 kīʻaha (20 gram) o ka milo a i ʻole kale
• 2 punetēpu (32 gram) o ka waiūpona almond
• 1/8 teaspoon o ke kinamona, a ʻoi aku paha e ʻono

Hāʻawi kahi lawelawe o ka kinamona raspberry ʻaina kakahiaka ():

• Kalepona: 286
• Momona: 21 gram
• Kāpena: 19 gram
• Puluniu: 10 gram
• Kumuʻiʻo: 10 gram

7. ʻO Strawberries a me ka mea momona holika

ʻO nā mea momona momona, e like me ka momona momona, hoʻohui i ka momona a me nā mea ʻono i nā leʻaleʻa keto.

Hoʻopili pū ʻia ka ʻai waiū momona piha i nā pono olakino hiki, e like me ka hoʻemi ʻana i ke koko a me nā pae triglyceride, a me ka haʻahaʻa o ka maʻi metabolic a me nā maʻi puʻuwai. Eia nō naʻe, pono ka noiʻi nui aʻe (,).

ʻAʻole like me nā huahana waiū waiū ʻē aʻe, haʻahaʻa ka kalima kaumaha i nā carbs a aneane ʻaʻohe lactose, ke kō i loaʻa i ka waiū. No laila, kūpono kēia smoothie momona no kaʻai keto.

E hana i hoʻokahi lawelawe o kēia mea ʻono maikaʻi me 8 mau koleka o ka ʻupena ʻupena, e hoʻohui i kēia mau mea i ka blender:

• 1/2 kīʻaha (120 ml) o ka wai
• 1/2 kīʻaha (110 gram) o nā strawberry maloʻo
• 1/2 kīʻaha (120 ml) o ka kalima koʻikoʻi

Hāʻawi kahi lawelawe o nā strawberry a me ka momona momona ():

• Kalepona: 431
• Momona: 43 gram
• Kāpena: 10 gram
• Puluniu: 2 gram
• Kumuʻiʻo: 4 gram

8. ʻO ka momona momona kokoleka kokoleka

ʻO ka cauliflower paʻahau kahi mea kupanaha akā ʻono hoʻi i nā mea hoʻoliʻiliʻi low-carb.

Hoʻokahi kīʻaha (170 gram) o ka cauliflower he 8 wale nō kālaka kālika a ma luna o 2 mau huna o ka puluniu. Nui ka waiwai o ka Caififlower i kekahi mau micronutrients, e like me ka potassium a me ka magnesium, ʻelua mau minelala e hana nui i ke kahe o ke kaomi koko (,).

Me ka hoʻohui o ka waiū niu momona momona piha a me nā ʻano hemp, ʻo kēia kalokola cauliflower smoothie he 12 mau kolamu o ka ʻupena net a e hoʻopiha nei no ka ʻaina kakahiaka.

E hana i hoʻokahi lawelawe, kāwili i kēia mau mea hoʻohui:

• 1 kīʻaha (240 ml) o ka ʻalemona unsweetened a i ʻole ka waiū niu
• 1 kīʻaha (85 gram) o nā florets cauliflower paʻahau
• 1.5 punetēpu (6 gram) o ka pauka koko momona ʻole
• 3 punetēpu (30 gram) o nā hua hemp
• 1 punetēpu (10 gram) o nā nibao kakao
• he wahi paʻakai o ka paʻakai

Hāʻawi kahi lawelawe o ke kokolekola kokolekolohi meaʻai momona ():

• Kalepona: 308
• Momona: 23 gram
• Kāpena: 19 gram
• Puluniu: 7 gram
• Kumuʻiʻo: 15 gram

9. ʻ .lapa paina smoothie

I ka ʻāpana kūpono, ʻo ka paukū kahi mea momona, momona mea momona liʻiliʻi e hoʻopili i loko o nā keto smoothies.

ʻAʻole waiwai wale kēia ʻalani ʻalani i ka puluniu akā ua hoʻouka pū ʻia me nā pigment carotenoid, nā meaola maikaʻi e hiki ke hana ma ke ʻano he antioxidants a loaʻa paha nā hopena anticancer (,).

ʻO kēia mea ʻalani spice smoothie he 12 mau kalima o nā ʻūpena ʻupena a me nā hiʻohiʻona o ka paukena, a me nā mea ʻala me nā mea hoʻohui momona momona.

Hoʻohui i nā mea aʻe aʻe e hana i hoʻokahi lawelawe o kēia mea hoʻonani:

• 1/2 kīʻaha (240 ml) o ka niu i hoʻomomona ʻole ʻia a i ʻole ka waiū almond
• 1/2 kīʻaha (120 gram) o ka paukena purée
• 2 punetēpu (32 gram) o ka waiūpona almond
• 1/4 teaspoon o ka palaoa pie pauka
• 1/2 kīʻaha (113 gram) o ka hau
• he wahi paʻakai o ka paʻakai

Hāʻawi kahi lawelawe o ka paukena spice smoothie ():

• Kalepona: 462
• Momona: 42 gram
• Kāpena: 19 gram
• Puluniu: 7 gram
• Kumuʻiʻo: 10 gram

10. Mea hoʻonani ʻie lime pie

ʻO ka nui o nā nati i kiʻekiʻe i ka momona akā haʻahaʻa i nā carbs, e kūpono ana iā lākou no ka papa keto.

Loaʻa i kēia keto smoothie nā cashews, i waiwai i ka fiber, nā momona momona ʻole, potassium, a me ka magnesium a hiki ke kōkua i ka hoʻēmi ʻana i ke kahe o ke koko a hoʻonui i nā kiʻekiʻe kolesterol HDL (maikaʻi) (,).

I mea e hoʻonaninani ai i kēia kī kī lime pie maikaʻi me 14 mau ʻeka o ka ʻupena upena

• 1 kīʻaha (240 ml) o ka wai
• 1/2 kīʻaha (120 ml) o ka waiū almond unsweetened
• 1/4 kīʻaha (28 gram) o nā cashew maka maka
• 1 kīʻaha (20 gram) o ka milo
• 2 punetēpu (20 mau) o ka niu i kuʻu ʻia
• 2 punetēpu (30 ml) o ka wai lime

Hāʻawi kahi lawelawe o ka lime pie smoothie ():

• Kalepona: 281
• Momona: 23 gram
• Kāpena: 17 gram
• Puluniu: 3 gram
• Kumuʻiʻo: 8 gram

Ke laina lalo

ʻOi aku ka momona o nā momona, nā olonā, a me nā hua momona a me nā mea kanu momona i hiki ke maʻalahi i nā koho no ka poʻe e ukali nei i ka papa keto.

Hiki iā lākou ke leʻaleʻa no ka ʻaina kakahiaka a i ʻole nā ​​meaʻai māmā - a maʻalahi hoʻi e pili pono i kēia ʻano ʻai.

Inā makemake ʻoe i kekahi hoʻonāukiuki keto smoothie, e hoʻāʻo i nā koho ʻono ma luna.