O le 10 Best Keto Smoothie Recipe

Anotusi

• 1. Triple berry avocado taeao malie
• 2. Sukalati pata pinati lamolemole
• 3. Strawberry zucchini chia lamolemole
• 4. O le popo blackberry mint lamolemole
• 5. Lime kukama moli lamolemole
• 6. Kinamoni fualaʻau raspberry lauti sologa lelei
• 7. Strawberry ma kulimi lamolemole
• 8. Sukalati kofilasi moli meaai mama
• 9. Paʻu manogi lamolemole
• 10. Faʻamaeʻaiga o pai lime
• Le pito i lalo

O le taumafataga o le ketogenic e aofia ai le matua faʻaitiitia o lou taumafaina o kapoti ma nai lo le mauaina o le tele o au kalori mai gaʻo.

E mafai ona fesoasoani i tamaiti e maua ile maʻilili faʻataʻitaʻi o latou maʻi, ma ua fesoʻotaʻi foʻi ma le paʻu o le pauna, lelei le puleaina ole suka ile toto, ma le faʻaititia ole maualuga ole kolisi (,,).

Talu ai o le keto diet e faʻatapulaʻa ai meaʻai, o mea faʻamamago o loʻo i ai meaʻai tele e pei o fualaʻau, yogurt, meli, ma le susu e le masani ona ofi i lenei ituaiga o taumafataga. Lenei mafai ona avea ma mataupu mo i latou e faʻamoemoe i mea lamolemole mo se vave ma maloloina maloloina taeao po o meaai mama.

O le mea e lelei ai, o loʻo iai pea lamolemole ma mea maualalo ole karbiso ma mea lelei e mafai ona e fiafia iai aʻo e mulimuli i le keto diet.

Nei o le 10 sili ona lelei keto smoothie fua e maualalo i kalala ma maualuga gaʻo.

1. Triple berry avocado taeao malie

O fualaʻau, e aofia ai strawberry, blueberry, ma raspberries, e paʻu maualalo i kapisi nai lo isi fualaʻau. Latou te mauoa foi i le alava, o se karaponi e le mafai ona inuina e faʻalauteleina le soifua maloloina digestive (,,).

Talu ai o le fiber e le malepe i lalo i lou tino, o i latou e mulimuli i le keto diet e masani ona toesea le kalama o le fiber mai le aofaʻi o kalama o kalama e fuafua ai pe fia ni karaponi i totonu o se meaʻai (7,)

O fualaʻau e laʻititi i karapeti lapopoʻa ma talafeagai ai i tamaʻi vaega mo le keto diet.

O le triple berry keto smoothie e i ai 9 kalama o net carbs ma ua faʻatumuina lava mo le 'aiga o le taeao poʻo se meaʻai mama. Ina ia tasi le tautua, palu mea nei:

• 1 ipu (240 ml) o vai
• 1/2 ipu (98 kalama) o fualaʻau fefiloi fualaʻau (strawberries, blueberry, ma raspberries)
• afa o le avoka (100 kalama)
• 2 ipu (40 kalama) o le spinach
• 2 sipuni (20 kalama) o fatu hemp

Tasi tautua o le tolu fua berry avocado taeao smoothie saunia ():

• Calories: 330
• Gaʻo: 26 kalama
• Carbs: 21 kalama
• Alava: 12 kalama
• Porotini: 12 kalama

2. Sukalati pata pinati lamolemole

I le faʻaaogaina o le koko e leʻi faʻaaluina e faʻalauteleina ai le pata pinati suamalie, o lenei mea lelei e naʻo le 9 kalama o karapeti mama e maua mai ai ma fai ai se meaʻai mama poʻo se meaʻai suamalie.

O le pata pinati e fesoasoani foi i le totoina o fualaʻau ma gaʻo, e mafai ona fesoasoani e faʻatumuina ai oe (,).

Ina ia tasi le tautua, oe manaʻomia:

• 1 ipu (240 ml) o susu susu almond e leʻi faʻamamaina poʻo se isi paʻu-maualalo, susu e faʻavae i laʻau
• 2 sipuni (32 kalama) o pata pinati suamalie
• 1 sipuni (4 kalama) o le suka suka paʻu
• 1/4 ipu (60 ml) o kulimi mamafa
• 1 ipu (226 kalama) o aisa

Faʻafefiloi mea e fai i totonu o le paluga ma palu seʻia faʻamalie.

O le tasi tuʻuina atu o sukalati pipi pata pinati lamolemole faʻaopoopoina ():

• Calories: 345
• Gaʻo: 31 kalama
• Carbs: 13 kalama
• Alava: 4 kalama
• Porotini: 11 kalama

3. Strawberry zucchini chia lamolemole

Ina ia fesuiaʻi au mea lamolemole a o mulimuli i se taumafataga o le keto, e mafai ona e suia ia ituaiga lau laʻau masani i isi fualaʻau maualalo-karbisi.

O le Zucchini o le squash o le taumafanafana o loʻo utaina i le fiber ma le vitamini C, o se suavai e mafai ona faʻaola i le vai e avea o se vailaʻau oona ma e mafai ona fesoasoani e tau i lalo o le sela o loʻo afaina ai le fatu ma isi faʻafitauli (,).

O lenei keto smoothie e i ai 9 kalama o net carbs ma tuʻufaʻatasia le zucchini ma strawberry ma chia fatu, e maualuga i le soifua maloloina omega-3 fatty acid ().

Ina ia tasi le tautua, palu mea nei:

• 1 ipu (240 ml) o vai
• 1/2 ipu (110 kalama) o strawberry aisā
• 1 ipu (124 kalama) o tineti zucchini, faʻaʻaisa pe mata
• 3 sipuni (41 kalama) o chia fatu

Tasi tautua o strawberry zucchini chia smoothie maua ai ():

• Calories: 219
• Gaʻo: 12 kalama
• Carbs: 24 kalama
• Alava: 15 kalama
• Porotini: 7 kalama

4. O le popo blackberry mint lamolemole

Laʻau ma isi mea manogi o se mea lelei faʻaopoopo lelei pe a le mafai ona e faʻaaogaina ni mea suamalie maualuga e pei o le meli poʻo le maple syrup.

Faatasi ai ma le mint fou, blackberry, ma popo maualuga-gaʻo, o lenei smoothie e 12 kalama o net netini ma o se auala lelei e faʻamalieina ai le faʻateleina o ou manaʻoga manaʻomia i le keto diet ().

Ina ia tasi le tautua, oe manaʻomia:

• 1/2 ipu (120 ml) o le suamalie suauʻu popo tumu-gaʻo
• 1/2 ipu (70 kalama) o aisa blackberry
• 2 sipuni (20 kalama) o niu popo
• 5-10 lau laula

Faʻafefiloi i totonu o le paluga ma palu seʻia faʻamalieina.

E tasi le sapalai o le popo blackberry mint smoothie e maua ai ():

• Calories: 321
• Gaʻo: 29 kalama
• Carbs: 17 kalama
• Alava: 5 kalama
• Porotini: 4 kalama

5. Lime kukama moli lamolemole

Keto lamolemole gaosia ma le sua suamalie ma fualaʻau poʻo fualaʻau e maualuga le vai i totonu e mafai ona avea o se meaʻai faʻafouina poʻo ni vaiinu toleni pe a maeʻa toleniga.

Ae maise lava, kukama e maualalo i kapisi ma tele lava e faia i le vai. O le mea moni, 1 kukama (301 kalama) e sili atu nai lo 95% vai ma e na o le 9 kalama o net carbs ().

O le tuʻufaʻatasia o le sua o le tipolo ma le fualaʻau o loʻo gaosi i le kukama e maua ai le keto smoothie ma naʻo le 5 kalama o karapeti tipi.

Faafefiloi mea nei e fai e faia ai se tasi tautua o lenei lamolemole:

• 1/2 ipu (120 ml) o vai
• 1/2 ipu (113 kalama) o le aisa
• 1 ipu (130 kalama) o fasi fasi kukama
• 1 ipu (20 kalama) o spinach po o kale
• 1 sipuni (30 ml) o sua o le tipolo
• 2 sipuni (14 kalama) o fatu flax olo

O le tasi tuʻuina atu o lemoni kukama lanumeamata lamolemole saunia ():

• Calories: 100
• Gaʻo: 6 kalama
• Carbs: 10 kalama
• Alava: 5 kalama
• Porotini: 4 kalama

6. Kinamoni fualaʻau raspberry lauti sologa lelei

E tai pei o laʻau, sinamoni ma isi mea manogi e sili ona lelei e fai ai le keto lamolemole.

O le kinamoni e fesoasoani e aumaia le manogi suamalie o le maualalo o fualaʻau karava, e pei o rasipeli. Lenei lamolemole ua utaina foi ma alava ma aofia ai laʻau toto-faavae polotini ma gaʻo mai almond pata, faia ai o se paleni paleni filifiliga (,).

Fai se tautua e ala i le palu faʻatasi:

• 1 ipu (240 ml) o susu susu almond e leʻi faʻamamaina
• 1/2 ipu (125 kalama) o raspberry faʻaisa
• 1 ipu (20 kalama) o spinach po o kale
• 2 sipuni (32 kalama) o le pata almond
• 1/8 sipuni ti o le kinamoni, pe sili atu e tofo

Tasi le tautua o le kinamoli raspberry taeao fai meaai lelei saunia ():

• Calories: 286
• Gaʻo: 21 kalama
• Carbs: 19 kalama
• Alava: 10 kalama
• Porotini: 10 kalama

7. Strawberry ma kulimi lamolemole

Maualuga gaʻo, pei o le mamafa kulimi, faʻaopopo le tamaoaiga ma le tofo i le keto lamolemole.

Faʻaaogaina uma susu gaʻo-susu na fesoʻotaʻi foʻi ma ono maua ai penefiti soifua maloloina, pei o le faʻaititia o le toto maualuga ma triglyceride tulaga, faʻapea foi ma le maualalo lamatiaga o metabolic syndrome ma faʻamaʻi fatu. Peitai, sili atu lautele suesuega e manaʻomia (,).

E le pei o isi oloa gaosi susu, o kulimi mamafa o loʻo maualalo i kapisi ma e toetoe lava a leai se lactose, o le suka e maua i le susu. O le mea lea, o lenei creamy smoothie e talafeagai mo le keto taumafa.

Ina ia faia se tasi tautua o lenei manogi manaia ma 8 kalama o net carbs, faʻaopopo mea nei i se paluga:

• 1/2 ipu (120 ml) o vai
• 1/2 ipu (110 kalama) o strawberry aisā
• 1/2 ipu (120 ml) o kulimi mamafa

Tasi le tautua o strawberry ma kulimi kulimi o loʻo saunia ():

• Calories: 431
• Gaʻo: 43 kalama
• Carbs: 10 kalama
• Alava: 2 kalama
• Porotini: 4 kalama

8. Sukalati kofilasi moli meaai mama

Frozen cauliflower o se mea e maofa ai ae o le faʻaopoopo manaia i le maualalo-karapini lamolemole.

O le ipu e tasi (170 kalama) o le karekini e naʻo le 8 kalama o kapisi ma sili atu i le 2 kalama o alava. Cauliflower e tamaoaiga foi i le tele o micronutrients, e aofia ai le potassium ma le magnesium, lua minerals e taua tele i le toto faatulafonoina tulafono faatonutonu (,).

Faʻatasi ai ma le faʻaopopoina o gaʻo popo tumu-gaʻo ma hemp fatu, lenei sukalati cauliflower smoothie ua 12 kalama o net kalasini ma o loʻo faʻatumuina lava mo le 'aiga o le taeao.

Ina ia tasi le tautua, palu mea nei:

• 1 ipu (240 ml) o le sekone almond poʻo le popo susu
• 1 ipu (85 kalama) o fugalaʻau fugalaʻau
• 1.5 sipuni (6 kalama) o le suka ole paʻu ole suka
• 3 sipuni (30 kalama) o fatu hemp
• 1 sipuni (10 kalama) o nibao kakao
• se timuga masima o le sami

Tasi le tautua o sukalati kululu moli meaʻai ua saunia ():

• Calories: 308
• Gaʻo: 23 kalama
• Carbs: 19 kalama
• Alava: 7 kalama
• Porotini: 15 kalama

9. Paʻu manogi lamolemole

I le vaega talafeagai, maukeni o se sili paleni lelei, maualalo-gaʻo fualaʻau e tuʻuina atu i keto lamolemole.

O lenei lauiloa moli moli e le gata e mauʻoa i alava ae o loʻo tumu foʻi i pigoti carotenoid, o mea aoga aoga e mafai ona avea o ni vailaʻau oona ma e ono iai ni aʻafiaga anticancer (,).

O lenei maukeni meaʻai manogi o loʻo i ai le 12 kalama o karapini lapisi ma faʻaalia ai le maukeni mama, faʻatasi ai ma mea manogi mafanafana ma faʻaopoopoga gaʻo i gaʻo.

Faafefiloi mea nei e fai e faia ai se tasi tautua o lenei lamolemole:

• 1/2 ipu (240 ml) o le popo e leʻi faʻamamaina poʻo le susu almond
• 1/2 ipu (120 kalama) o paʻu mama
• 2 sipuni (32 kalama) o le pata almond
• 1/4 sipuni ti o le pauki pai pai
• 1/2 ipu (113 kalama) o le aisa
• se timuga masima o le sami

Tasi le tautua o maukeni manogi lamolemole saunia ():

• Calories: 462
• Gaʻo: 42 kalama
• Carbs: 19 kalama
• Alava: 7 kalama
• Porotini: 10 kalama

10. Faʻamaeʻaiga o pai lime

Ole tele o nati e maualuga i le gaʻo ae laʻititi ile gaʻo, e talafeagai ai mo le taumafataga o le keto.

O le keto smoothie o loʻo iai cashews, e mauoa i le fiber, gaʻo le faʻatupuina o le potasium, potassium, ma le magnesium ma e ono fesoasoani e faʻaititia le toto ma faʻateleina le maualuga ole HDL (lelei) i le kolesterol (,)

Ina ia faʻamalieina le pai lelei o pai lime pai i le 14 kalama o karaponi upega, ia palu mea nei seʻia sologa lelei:

• 1 ipu (240 ml) o vai
• 1/2 ipu (120 ml) o susu susu almond e leʻi faʻamamaina
• 1/4 ipu (28 kalama) o gaʻoa masani
• 1 ipu (20 kalama) o spinach
• 2 sipuni (20 kalama) o niu popo
• 2 sipuni (30 ml) o sua o le lime

Tasi le tautua o le keli pai pai pai ua saunia ():

• Calories: 281
• Gaʻo: 23 kalama
• Carbs: 17 kalama
• Alava: 3 kalama
• Porotini: 8 kalama

Le pito i lalo

Smoothies e maualuga gaʻo, alava, ma fualaʻau paʻu maualalo o karate e mafai ona avea ma filifiliga talafeagai mo i latou e mulimuli i le keto diet.

E mafai ona faʻafiafiaina i latou mo le 'aiga o le taeao pe pei o ni meaʻai māmā - ma faʻafaigofie ai ona pipiʻi i lenei faiga taumafa.

Afai oe manaʻomia ni nai keto lamolemole musumusuga, taumafai nisi o le suamalie filifiliga luga.