Mefuta e 10 e Molemohali ea Keto Smoothie Recipes

Litaba

• 1. Li-avocado tse tharo tsa lijo tsa hoseng tsa smoothie
• 2. Chokolete ea peanut butter smoothie
• 3. Strawberry zucchini chia smoothie
• 4. Kokonate blackberry koena smoothie
• 5. Lemon likomkomere green smoothie
• 6. sinamone raspberry lijo tsa hoseng smoothie
• 7. Fragole le smoothie ea tranelate
• 8. Kholifulawa ea chokolete ea lijo tsa hoseng e boreleli
• 9. Sekhopo sa mokopu se monate
• 10. Key lime pie smoothie
• Ntlha ea bohlokoa

Lijo tsa ketogenic li kenyelletsa ho fokotsa ka mokhoa o makatsang ho ja ha carbs mme ho fapana le ho fumana lik'halori tse ngata mafura.

E ka thusa bana ba nang le lefu la sethoathoa ho sebetsana le ho oa, hape e hokahantsoe le ho theola boima ba 'mele, taolo e ntle ea tsoekere maling le maemo a tlase a k'holeseterole (,,).

Kaha lijo tsa keto li lekanyetsa li-carb, li-smoothies tse nang le metsoako e nang le li-carb tse phahameng joalo ka litholoana, yogurt, mahe a linotši le lebese hangata ha li tšoanele mokhoa ona oa ho ja. Sena e ka ba bothata ho ba itšetlehileng ka smoothies bakeng sa lijo tsa hoseng tse bobebe kapa tse bobebe.

Ka lehlohonolo, ho ntse ho na le li-smoothies tse nang le carb e tlase le metsoako e nang le phepo eo o ka e natefelang ha o ntse o latela lijo tsa keto.

Mona ke lipepe tse 10 tse ntle ka ho fetisisa tsa keto smoothie tse nang le li-carbs tse ngata le mafura a mangata.

1. Li-avocado tse tharo tsa lijo tsa hoseng tsa smoothie

Li-monokotsoai, ho kopanyelletsa le fragole, li-blueberries le tse tala, li tlase ho carbs ho feta litholoana tse ling tse ngata. Ba boetse ba ruile fiber, carb e sa khoneheng e khothalletsang bophelo bo botle ba lijo (,,).

Kaha fiber ha e robehe 'meleng oa hau, ba latelang lijo tsa keto hangata ba tlosa ligrama tsa fiber ho tsoa ho gram e felletseng ea carbs ho lekanya hore na li-carb tsa net li kae lijong tse itseng (7,).

Li-monokotsoai li na le li-carbs tse ngata 'me kahoo li loketse likaroloana tse nyane bakeng sa phepo ea keto.

Berry keto smoothie ena e meraro e na le ligrama tse 9 tsa net carbs mme e tlatsa ho lekana lijo tsa hoseng kapa seneke. Ho etsa tšebeletso e le 'ngoe, kopanya metsoako e latelang:

• 1 kopi (240 ml) ea metsi
• 1/2 senoelo (98 dikgerama) tsa monokotsoai o tsoakiloeng leqhoa (fragole, blueberries le tse tala)
• halofo ea avocado (ligrama tse 100)
• Likopi tse 2 (ligrama tse 40) tsa spinach
• 2 tablespoons (ligrama tse 20) tsa peo ea hemp

Sebaka se seng sa lijo tsa hoseng tsa monokotšoai oa smoothie se fana ka ():

• Lik'halori: 330
• Mafura: 26 dikgerama
• Li-carb: 21 dikgerama
• Faeba: Ligrama tse 12
• Liprotheine: Ligrama tse 12

2. Chokolete ea peanut butter smoothie

U sebelisa phofo ea cocoa e sa tsoakoang ho tlatselletsa botoro ea matokomane, Smoothie ena e fana feela ka ligrama tse 9 tsa carbs le ho etsa seneke se hlabosang kapa sopho ea lijo tsa kamora 'lijo.

Peanut butter e boetse e kenya letsoho liprotheine tse thehiloeng limela le mafura, tse ka u thusang hore u lule u tletse (,).

Ho etsa tšebeletso e le 'ngoe, o hloka:

• 1 senoelo (240 ml) sa lebese la almonde le sa tsoekere kapa lebese le leng le tlase, lebese le thehiloeng ho limela
• 2 tablespoons (32 dikgerama) tsa botoro ea peanut
• Khaba e 1 (4 dikgerama) ea phofo ea cocoa e sa tsoekere
• 1/4 senoelo (60 ml) ea tranelate e boima
• 1 kopi (226 grams) ea leqhoa

Kopanya lisebelisoa tsa blender ebe u li kopanya ho fihlela li boreleli.

E 'ngoe ea ts'okolate ea peanut butter smoothie e fana ka ():

• Lik'halori: 345
• Mafura: Ligrama tse 31
• Li-carb: Ligrama tse 13
• Faeba: 4 dikgerama
• Liprotheine: Ligrama tse 11

3. Strawberry zucchini chia smoothie

Ho fetola li-smoothies tsa hau ha o ntse o latela lijo tsa keto, o ka nka sebaka sa meroho e makhasi a mang ka meroho e meng e tlase ea carb.

Zucchini ke squash ea hlabula e jereng fiber le vithamine C, phepo e qhibilihang metsing e sebetsang joalo ka antioxidant mme e ka thusa ho loants'a tšenyo ea sele e tlatsetsang ho lefu la pelo le litaba tse ling (,).

Keto smoothie ena e na le ligrama tse 9 tsa net carbs mme e kopanya zucchini le fragole le peo ea chia, tse nang le omega-3 fatty acids () e phetseng hantle.

Ho etsa tšebeletso e le 'ngoe, kopanya metsoako ena:

• 1 kopi (240 ml) ea metsi
• 1/2 senoelo (110 dikgerama) tsa fragole tse nang le serame
• 1 senoelo (124 dikgerama) tsa zucchini tse hahiloeng, tse hoammeng kapa tse tala
• 3 tablespoons (41 dikgerama) tsa peo ea chia

Sejo se le seng sa fragola zucchini chia smoothie se fana ka ():

• Lik'halori: 219
• Mafura: Ligrama tse 12
• Li-carb: 24 dikgerama
• Faeba: Ligrama tse 15
• Liprotheine: 7 dikgerama

4. Kokonate blackberry koena smoothie

Litlama le linoko tse ling ke tlatsetso e ntle ea smoothie ha o sa khone ho sebelisa litlolo tse nang le carb e phahameng joalo ka mahe a linotši kapa sirapo ea maple.

Ka koena e ncha, monokotšoai le coconut e nang le mafura a mangata, smoothie ena e na le ligrama tse 12 tsa net carbs mme ke tsela e monate ea ho fihlela litlhoko tsa hau tse eketsehileng tsa mafura lijong tsa keto ().

Ho etsa tšebeletso e le 'ngoe, o hloka:

• 1/2 senoelo (120 ml) ea lebese la coconut le nang le mafura a sa tsoekere
• 1/2 senoelo (70 dikgerama) tsa monokotšoai o nang le serame
• 2 tablespoons (20 grams) ea kokonate e phatlolohileng
• Makhasi a 5-10 a koena

Kopanya ka blender ebe o kopanya ho fihlela boreleli.

E 'ngoe ea coconut blackberry mint smoothie e fana ka ():

• Lik'halori: 321
• Mafura: 29 dikgerama
• Li-carb: Ligrama tse 17
• Faeba: 5 dikgerama
• Liprotheine: 4 dikgerama

5. Lemon likomkomere green smoothie

Li-Keto smoothies tse entsoeng ka lero la lamunu le litholoana kapa meroho e nang le metsi a mangata e ka ba seneke se khathollang kapa seno sa kamora 'boikoetliso.

Ka ho khetheha, likomkomere li na le li-carbs tse tlase ebile boholo ba tsona li entsoe ka metsi. Ebile, likomkomere tse 1 (ligrama tse 301) ke metsi a fetang 95% mme e na le ligrama tse 9 feela tsa net carbs ().

Ho kopanya lero la lemone le lipeo tsa folaxe tse nang le mafura a mangata le likomkomere ho etsa keto smoothie e monate e nang le ligrama tse 5 feela tsa net carbs.

Koahela lisebelisoa tse latelang ho etsa hore motho a sebelise smoothie ena:

• 1/2 senoelo (120 ml) ea metsi
• 1/2 senoelo (113 dikgerama) tsa leqhoa
• 1 senoelo (130 dikgerama) tsa likomkomere tse nkiloeng
• 1 senoelo (ligrama tse 20) tsa spinach kapa kale
• Khaba e 1 (30 ml) ea lero la lemone
• 2 tablespoons (14 grams) ea lipeo tsa folaxe tse silitsoeng

E 'ngoe ea likomkomere tse tala tsa smoothie e fana ka ():

• Lik'halori: 100
• Mafura: 6 dikgerama
• Li-carb: 10 dikgerama
• Faeba: 5 dikgerama
• Liprotheine: 4 dikgerama

6. sinamone raspberry lijo tsa hoseng smoothie

Ho tšoana le litlama, sinamone le linoko tse ling ke lisebelisoa tse ntle haholo ho etsa hore keto smoothies e be e khahlisang haholo.

Sinamone e thusa ho hlahisa litlolo tse monate tsa litholoana tse tlase tsa carb, joalo ka tse tala. Smoothie ena e boetse e laetsoe ka fiber mme e na le protheine e thehiloeng ho limela le mafura a tsoang botoro ea almonde, e leng se etsang hore e be khetho e leka-lekaneng ea lijo tsa hoseng (,).

Etsa tšebeletso e le 'ngoe ka ho kopanya:

• 1 senoelo (240 ml) sa lebese la almonde le sa tsoekere
• 1/2 senoelo (ligrama tse 125) tsa tse tala tse hoamisitsoeng
• 1 senoelo (ligrama tse 20) tsa spinach kapa kale
• 2 tablespoons (32 dikgerama) tsa botoro ea almonde
• 1/8 teaspoon ea sinamone, kapa ho feta ho latsoa

E 'ngoe ea sinamone raspberry lijo tsa hoseng tsa smoothie e fana ka ():

• Lik'halori: 286
• Mafura: 21 dikgerama
• Li-carb: Ligrama tse 19
• Faeba: 10 dikgerama
• Liprotheine: 10 dikgerama

7. Fragole le smoothie ea tranelate

Lisebelisoa tse nang le mafura a mangata, joalo ka tranelate e boima, li eketsa leruo le tatso ho keto smoothies.

Ho ja lebese le nang le mafura a mangata ho boetse ho amahanngoa le melemo e ka bang teng ea bophelo bo botle, joalo ka ho fokotsa khatello ea mali le maemo a triglyceride, hammoho le kotsi e tlase ea lefu la ts'oaetso le lefu la pelo. Leha ho le joalo, lipatlisiso tse batsi li hlokahala (,).

Ho fapana le lihlahisoa tse ling tsa lebese, tranelate e boima e na le li-carbs tse ngata ebile ha e na lactose, tsoekere e fumanoang lebeseng. Ka hona, smoothie ena e boreleli e loketse lijo tsa keto.

Ho etsa lijo tse monate ka ligrama tse 8 tsa net carbs, eketsa lisebelisoa tsena ho blender:

• 1/2 senoelo (120 ml) ea metsi
• 1/2 senoelo (110 dikgerama) tsa fragole tse nang le serame
• 1/2 senoelo (120 ml) ea tranelate e boima

Sejo se le seng sa fragole le tranelate smoothie se fana ka ():

• Lik'halori: 431
• Mafura: Ligrama tse 43
• Li-carb: 10 dikgerama
• Faeba: 2 dikgerama
• Liprotheine: 4 dikgerama

8. Kholifulawa ea chokolete ea lijo tsa hoseng e boreleli

Kholifola e nang le serame ke keketso e makatsang empa e monate ho li-carb smoothies tse tlase.

Senoelo se le seng (ligrama tse 170) tsa cauliflower se na le ligrama tse 8 feela tsa carbs le ligrama tse fetang 2 tsa fiber. Cauliflower e boetse e ruile li-micronutrients tse 'maloa, ho kenyeletsoa potasiamo le magnesium, liminerale tse peli tse phethang karolo ea bohlokoa ho taolo ea khatello ea mali (,).

Ka keketso ea lebese la coconut le mafura a felletseng, peō ea cauliflower smoothie ena e na le ligrama tse 12 tsa net carbs mme e tlatsa lijo tsa hoseng ka ho lekana.

Ho etsa tšebeletso e le 'ngoe, kopanya metsoako e latelang:

• 1 senoelo (240 ml) sa lebese la almonde kapa lebese la coconut
• 1 senoelo (85 dikgerama) tsa li-florets tse halikiloeng tsa kholifolaoa
• 1.5 tablespoons (6 grams) ea phofo ea cocoa e sa tsoekere
• 3 tablespoons (30 grams) ea peo ea hemp
• 1 isipuni (ligrama tse 10) tsa nibaca
• letsoai le lenyane

Sejo se le seng sa chokolete ea cauliflower lijo tsa hoseng e fana ka ():

• Lik'halori: 308
• Mafura: 23 dikgerama
• Li-carb: Ligrama tse 19
• Faeba: 7 dikgerama
• Liprotheine: Ligrama tse 15

9. Sekhopo sa mokopu se monate

Karolong e loketseng, mokopu ke meroho e matlafatsang haholo, e nang le carb e tlase ho kenyelletsa keto smoothies.

Squash sena se tsebahalang sa lamunu ha se ruise fiber feela empa se boetse se na le 'mala oa carotenoid, limatlafatsi tse molemo tse ka sebetsang joalo ka li-antioxidants mme li ka ba le litlamorao tsa likankere (()).

Mokopu ona oa mokopu o na le ligrama tse 12 tsa net carbs 'me o na le mokopu oa mokopu, hammoho le linoko tse futhumetseng le litlatsetso tse mafura a mangata.

Koahela lisebelisoa tse latelang ho etsa hore motho a sebelise smoothie ena:

• 1/2 senoelo (240 ml) sa kokonate e sa tsoekere kapa lebese la almonde
• 1/2 senoelo (ligrama tse 120) tsa purée ea mokopu
• 2 tablespoons (32 dikgerama) tsa botoro ea almonde
• 1/4 teaspoon ea senoko sa mokopu
• 1/2 senoelo (113 dikgerama) tsa leqhoa
• letsoai le lenyane

Sesebelisoa se seng sa mokopu oa linoko tse monate se fana ka ():

• Lik'halori: 462
• Mafura: Ligrama tse 42
• Li-carb: Ligrama tse 19
• Faeba: 7 dikgerama
• Liprotheine: 10 dikgerama

10. Key lime pie smoothie

Boholo ba linate li na le mafura a mangata empa li na le li-carbs tse ngata, tse li etsang hore li lokele lijo tsa keto.

Keto smoothie e na le li-cashews, tse nang le fiber, mafura a saaturated, potasiamo le magnesium mme li ka thusa ho fokotsa khatello ea mali le ho eketsa li-cholesterol tsa HDL (tse ntle) (,).

Ho etsa senotlolo se phetseng hantle sa lime pie smoothie ka ligrama tse 14 tsa net carbs, kopanya metsoako e latelang ho fihlela e boreleli:

• 1 kopi (240 ml) ea metsi
• 1/2 senoelo (120 ml) sa lebese la almonde le sa tsoekere
• 1/4 senoelo (28 dikgerama) tsa li-cashews tse tala
• 1 senoelo (ligrama tse 20) tsa spinach
• 2 tablespoons (20 grams) ea kokonate e phatlolohileng
• 2 tablespoons (30 ml) ea lero la kalaka

Sejo se seng sa lime pie smoothie se fana ka ():

• Lik'halori: 281
• Mafura: 23 dikgerama
• Li-carb: Ligrama tse 17
• Faeba: 3 dikgerama
• Liprotheine: 8 dikgerama

Ntlha ea bohlokoa

Smoothies e nang le mafura a mangata, fiber le litholoana le meroho e tlase e ka ba khetho e bonolo bakeng sa ba latelang lijo tsa keto.

Li ka natefeloa lijong tsa hoseng kapa joaloka lijo tse bobebe - 'me tsa o nolofalletsa ho khomarela mokhoa ona oa ho ja.

Haeba u hloka ts'usumetso ea keto smoothie, leka tse ling tsa likhetho tse monate tse kaholimo.