Nri 10 Keto kachasi nma

Ndinaya

• 1. Triple beri ube oyibo nri ụtụtụ smoothie
• 2. Chocolate ahụekere ahụekere butter
• 3. Strawberry zucchini chia smoothie
• 4. Aki oyibo mint na-eji ire ụtọ
• 5. Lemọn kukumba green smoothie
• 6. Cinnamon raspberry nri ụtụtụ smoothie
• 7. Strawberries na ude mụrụmụrụ
• 8. Chocolate kọlịflawa nri ụtụtụ smoothie
• 9. Ugu jiri ngwa ụtọ
• 10. Igodo nzu nzu
• Isi okwu

Nri nri ketogenic na-ebelata oke nri gị nke carbs kama ị nweta ọtụtụ calorie gị na abụba.

Ọ nwere ike inyere ụmụaka nwere akwụkwụ aka ijikwa njide ha, yana njikọta na ọnwụ ọnwụ, njikwa ọbara shuga dị mma karị, na obere ọkwa cholesterol (,,).

Ebe ọ bụ na nri keto na-egbochi carbs, smoothies nke nwere ihe ndị nwere carb dị ka mkpụrụ osisi, yogọt, mmanụ a honeyụ, na mmiri ara ehi anaghị adịkarị n'ụdị nri a. Nke a nwere ike ịbụ nsogbu maka ndị na-adabere na smoothies maka nri ụtụtụ ma ọ bụ nri siri ike.

N'ụzọ dị mma, a ka nwere ndị nwere smoothies nwere obere-carb na ihe ndị na-edozi ahụ ị nwere ike ịnụ ụtọ mgbe ị na-agbaso nri keto.

Nke a bụ usoro nri kachasị mma nke 10 nke dị ala na nke nwere abụba.

1. Triple beri ube oyibo nri ụtụtụ smoothie

Berry, gụnyere strawberries, blueberries, na raspberries, dị ala karịa carbs karịa ọtụtụ mkpụrụ osisi ndị ọzọ. Ha jupụtakwara na eriri, carb na-anaghị emebi emebi nke na-akwalite ahụike nri (,,,).

Ebe ọ bụ na eriri adịghị agbaji ahụ gị, ndị na-agbaso nri keto na-ewepụkarị gram nke eriri site na ngụkọta grabs nke carbs iji chọpụta ole carbs net nọ na nri ụfọdụ (7,).

Tomato dị obere na carbs net ma si otú a dabara na obere akụkụ maka nri keto.

Nke a na-atọ ụtọ beri keto smoothie nwere gram 9 nke net carbs ma na-ejuputa oke nri ụtụtụ ma ọ bụ nri. Iji mee otu ọrụ, gwakọta ihe ndị a:

• 1 iko (240 ml) nke mmiri
• 1/2 iko (gram 98) nke mkpụrụ osisi a kpụkọrọ akpụkọ (strawberries, blueberries, na raspberries)
• ọkara nke ube oyibo (100 grams)
• 2 iko (gram 40) nke akwụkwọ nri
• 2 tablespoons (20 grams) nke hemp mkpụrụ

Otu ije ozi nke okpukpu atọ beri ube oyibo ube nri ụtụtụ smoothie na-enye ():

• Calorisị: 330
• Abụba: 26 gram
• Carbs: 21 gram
• Eriri: 12 gram
• Protein: 12 gram

2. Chocolate ahụekere ahụekere butter

Iji koko na-enweghị atụ mee ka ahụekere ahụekere creamy, smoothie a na-enye naanị gram 9 nke ụyọkọ ụgbụ ma na-eme nri dị ụtọ ma ọ bụ nri nri nri.

Peee butter na-enyekwa protein na abụba sitere na osisi, nke nwere ike inye aka mee ka ị jupụta (,).

Iji mee otu onye na-eje ozi, ịchọrọ:

• 1 iko (240 ml) nke mmiri ara ehi almọnd na-adịghị atọ ụtọ ma ọ bụ nke ọzọ nwere obere carb, mmiri ara ehi sitere na osisi
• 2 tablespoons (gram 32) nke creamy ahụekere butter
• 1 ngaji (gram 4) nke unek na-atọ ụtọ koko
• 1/4 iko (60 ml) nke ude dị arọ
• 1 iko (gram 226) nke akpụrụ mmiri

Gwakọta ihe ndị dị na blender na ngwakọta ruo mgbe ị ga-eji ire ụtọ.

Otu nri chocolate peanut butter smoothie na-enye ():

• Calorisị: 345
• Abụba: 31 gram
• Carbs: 13 gram
• Eriri: 4 gram
• Protein: 11 gram

3. Strawberry zucchini chia smoothie

Iji gbanwee smoothies gị mgbe ị na-eso nri nri, ị nwere ike dochie akwụkwọ ndụ akwụkwọ ndụ ndị ọzọ na obere osisi carb veggies.

Zucchini bụ skwọsh nke oge ọkọchị nke nwere eriri na vitamin C, mmiri na-edozi mmiri nke na-arụ ọrụ dị ka antioxidant ma nwee ike inye aka ịlụ ọgụ na-akpata mmebi sel nke na-eso akpata ọrịa obi na nsogbu ndị ọzọ (,).

Keto smoothie a nwere gram 9 nke ụgbụ carbs ma jikọta zucchini na mkpụrụ osisi strawberries na mkpụrụ osisi chia, nke dị elu na omega-3 fatty acids ().

Iji mee otu ọrụ, gwakọta ihe ndị a:

• 1 iko (240 ml) nke mmiri
• 1/2 iko (110 grams) nke strawberries oyi
• 1 iko (gram 124) nke zucchini a gbanwere, oyi kpọnwụrụ ma ọ bụ nke ndu
• 3 tablespoons (gram 41) nke mkpụrụ osisi chia

Otu mkpụrụ nke strawberry zucchini chia smoothie na-enye ():

• Calorisị: 219
• Abụba: 12 gram
• Carbs: 24 gram
• Eriri: 15 gram
• Protein: 7 gram

4. Aki oyibo mint na-eji ire ụtọ

Umu ahihia na ndi ozo ndi ozo bu ezigbo smoothie gbakwunye mgbe i nweghi ike iji uto uto di elu dika mmanu ma obu syrup maple.

Site na mint, blakberi, na aki oyibo dị oke abụba, smoothie a nwere gram iri na abụọ nke ụyọkọ ụgbụ na ọ bụ ụzọ dị ụtọ iji gboo mkpa gị na-abawanye na nri keto ().

Iji mee otu onye na-eje ozi, ịchọrọ:

• 1/2 iko (120 ml) nke mmiri ara ehi aki oyibo juru adụghị ụtọ
• 1/2 iko (gram 70) nke friji briza
• 2 tablespoons (20 grams) nke shredded aki oyibo
• 5-10 Mint epupụta

Jikọta na blender ma gwakọta ruo mgbe ị ga-eji ire ụtọ.

Otu nri oyibo blackberry mint smoothie na-enye ():

• Calorisị: 321
• Abụba: 29 gram
• Carbs: 17 gram
• Eriri: 5 gram
• Protein: 4 gram

5. Lemọn kukumba green smoothie

Keto smoothies ejiri mmiri ọitụ cụ citrus na mkpụrụ osisi ma ọ bụ veggies nwere oke mmiri nwere ike bụrụ nri na-enye ume ọhụrụ ma ọ bụ ihe ọ postụ postụ mgbatị ahụ.

Karịsịa, kukumba dị obere na carbs ma bụrụ nke mmiri. N'ezie, 1 kukumba (gram 301) karịrị 95% mmiri ma nwee naanị gram 9 nke carbs net ().

Ikpokọta ihe ọ lemonụ lemonụ lemon na mkpụrụ abụba abụba milled flax na kukumba na-eme ka keto smoothie dị ụtọ naanị gram 5 nke net carbs.

Gwakọta ihe ndị a iji mee otu ọrụ ụtọ a:

• 1/2 iko (120 ml) nke mmiri
• 1/2 iko (113 grams) nke ice
• 1 iko (gram 130) nke iberibe kukumba
• 1 iko (gram 20) nke akwụkwọ nri ma ọ bụ kale
• 1 tablespoon (30 ml) nke lemon ihe ọ juiceụ juiceụ
• 2 tablespoons (gram 14) nke milled flax

Otu nri lemon kukumba green smoothie na-enye ():

• Calorisị: 100
• Abụba: 6 gram
• Carbs: 10 gram
• Eriri: 5 gram
• Protein: 4 gram

6. Cinnamon raspberry nri ụtụtụ smoothie

Yiri ahịhịa, cinnamon na ngwa nri ndị ọzọ bụ ihe ndị magburu onwe ha iji mee ka ndị na-atọ ụtọ na-atọ ụtọ.

Cinnamon na-enyere aka weputa ekpomeekpo ụtọ nke obere mkpụrụ osisi carb, dị ka raspberries. A na-ejikwa ụrọ na-edozi smoothie a ma nwee protein na abụba sitere na butter almond, na-eme ka ọ bụrụ nhọrọ nri ụtụtụ kwesịrị ekwesị (,).

Mee otu onye na-eje ozi site na ịgwakọta:

• 1 iko (240 ml) nke mmiri ara ehi almọnd na-adịghị atọ ụtọ
• 1/2 iko (gram 125) nke friji friji
• 1 iko (gram 20) nke akwụkwọ nri ma ọ bụ kale
• 2 tablespoons (gram 32) nke almọnd bọta
• 1/8 ngaji nke cinnamon, ma ọ bụ karịa ị nụrụ ụtọ

Otu ngaji nke cinnamon raspberi nri ụtụtụ smoothie na-enye ():

• Calorisị: 286
• Abụba: 21 gram
• Carbs: 19 gram
• Eriri: 10 gram
• Protein: 10 gram

7. Strawberries na ude mụrụmụrụ

Nri abụba, dị ka ude dị arọ, na-etinye ọgaranya na ekpomeekpo na keto smoothies.

Ejikọtawokwa na mmiri ara ehi zuru oke nwere uru ahụike, dị ka mbenata ọbara mgbali na triglyceride, yana egwu dị ala nke ọrịa metabolic na ọrịa obi. Agbanyeghị, achọrọ nyocha sara mbara karị (,).

N'adịghị ka ngwaahịa mmiri ara ehi ndị ọzọ, ude dị arọ dị obere na carbs ma ọ fọrọ nke nta ka ọ ghara inwe lactose, shuga a hụrụ na mmiri ara ehi. Ya mere, ude nro a dị mma maka nri keto.

Iji mee otu nri nke ihe ụtọ a na gram 8 nke net carbs, tinye ihe ndị a na blender:

• 1/2 iko (120 ml) nke mmiri
• 1/2 iko (110 grams) nke strawberries oyi
• 1/2 iko (120 ml) nke ude dị arọ

Otu ọrụ nke strawberries na ude smoothie na-enye ():

• Calorisị: 431
• Abụba: 43 gram
• Carbs: 10 gram
• Eriri: 2 gram
• Protein: 4 gram

8. Chocolate kọlịflawa nri ụtụtụ smoothie

Friji a kpọnwụrụ akpọnwụ bụ ihe ijuanya ma na-atọ ụtọ na mgbakwunye obere smoothies carb.

Otu iko (gram 170) nke kọlịflawa nwere naanị gram 8 nke carbs na eriri 2 grams. Kọlịflawa nwekwara ọgaranya n'ọtụtụ micronutrients, gụnyere potassium na magnesium, mineral abụọ na-arụ ọrụ dị mkpa n'ịchịkwa ọbara mgbali (,).

Na mgbakwunye nke mmiri ara ehi aki oyibo na mkpụrụ osisi hemp, kọlịflawa a haskọ nri nwere gram 12 nke ụyọkọ carb ma na-ejuputa nri ụtụtụ.

Iji mee otu ọrụ, gwakọta ihe ndị a:

• 1 iko (240 ml) nke almọnd na-adịghị atọ ụtọ ma ọ bụ mmiri oyibo
• 1 iko (gram 85) nke kọlịflawa florets oyi kpọnwụrụ
• Mbadamba 1.5 (gram 6) nke koko na-enweghị atụ
• 3 tablespoons (30 grams) nke hemp mkpụrụ
• 1 ngaji (gram 10) cacao nibs
• otu nnu nke nnu oké osimiri

Otu nri chocolate kọlịflawa nri ụtụtụ smoothie na-enye ():

• Calorisị: 308
• Abụba: 23 gram
• Carbs: 19 gram
• Eriri: 7 gram
• Protein: 15 gram

9. Ugu jiri ngwa ụtọ

N'akụkụ kwesịrị ekwesị, ugu bụ nnukwu ihe na-edozi ahụ, obere obere akwụkwọ nri iji tinye n'ime smoothies.

Osisi oroma a na-ewu ewu abụghị naanị ọgaranya na fiber ma na-ejikwa pigmenti carotenoid, nri bara uru nke nwere ike ịrụ ọrụ dị ka antioxidants ma nwee ike ịnweta mmetụta anticancer (,).

Nke a na-eme ka ure ụtọ smoothie nwere gram 12 nke net carbs na atụmatụ ugu purée, gbakwunye ngwa nri na-ekpo ọkụ na akwa-abụba tinye-ins.

Gwakọta ihe ndị a iji mee otu ọrụ ụtọ a:

• 1/2 iko (240 ml) nke aki oyibo ma ọ bụ mmiri almọnd na-adịghị atọ ụtọ
• 1/2 iko (gram 120) nke ugu purée
• 2 tablespoons (gram 32) nke almọnd bọta
• 1/4 ngaji ugu ugu
• 1/2 iko (113 grams) nke ice
• otu nnu nke nnu oké osimiri

Otu onye na-eje ozi nke dị ụtọ smoothie na-enye ():

• Calorisị: 462
• Abụba: 42 gram
• Carbs: 19 gram
• Eriri: 7 gram
• Protein: 10 gram

10. Igodo nzu nzu

Ọtụtụ mkpụrụ dị abụba ma nwee obere carbs, na-eme ka ha dabara maka nri keto.

Keto smoothie a nwere cashews, nke jupụtara na fiber, abụba ndị na-enweghị afọ ojuju, potassium, na magnesium ma nwee ike inye aka belata ọbara mgbali ma bulie ogo HDL (ezigbo) cholesterol (,).

Iji mee ka igodo ahụ dị mma lime paịlị na gram iri na anọ nke net carbs, gwakọta ihe ndị na-esonụ ruo mgbe ire ụtọ:

• 1 iko (240 ml) nke mmiri
• 1/2 iko (120 ml) nke mmiri ara almọnd na-adịghị atọ ụtọ
• 1/4 iko (gram 28) nke mkpụrụ ego raw
• 1 iko (gram 20) nke akwụkwọ nri
• 2 tablespoons (20 grams) nke shredded aki oyibo
• 2 tablespoons (30 ml) nke wayo ihe ọ juiceụ juiceụ

Otu ije ozi nke wayo paịl smoothie na-enye ():

• Calorisị: 281
• Abụba: 23 gram
• Carbs: 17 gram
• Eriri: 3 gram
• Protein: 8 gram

Isi okwu

Smoothies nke nwere abụba, eriri, na mkpụrụ osisi obere akwụkwọ nri na akwụkwọ nri nwere ike bụrụ nhọrọ dị mma maka ndị na-eso nri keto.

Enwere ike ịnụ ụtọ ha maka nri ụtụtụ ma ọ bụ dị ka nri - ma mee ka ọ dịkwuo mfe ịrapagidesi ike n'ụkpụrụ iri nri a.

Ọ bụrụ na ịchọrọ ụfọdụ keto smoothie n'ike mmụọ nsọ, gbalịa ụfọdụ nhọrọ dị ụtọ n'elu.