10 Qhov zoo tshaj plaws Keto Smoothie Qhia Ua Si

Zoo Siab

• 1. Peb npaug txiv ntoo avocado noj tshais smoothie
• 2. Chocolate txiv laum huab xeeb yog txiv ntoo smoothie
• 3. Lub paj taub zucchini chia smoothie
• 4. Txiv maj phaub blackberry mint smoothie
• 5. Txiv qaub dib ntsuab mos
• 6. Cinnamon raspberry tshais smoothie
• 7. Cov txiv pos nphuab thiab cov nplaum ua lub ntsej muag
• 8. Qhob noom xim kasfes cauliflower noj tshais smoothie
• 9. Taub dag dag cov quav ntsuab
• 10. Lub txiv qaub tseem ceeb ncuav qab zib du
• Hauv qab kab

Ketogenic kev noj haus yuav txo qis koj kev noj cov carbs thiab hloov tau feem ntau ntawm koj cov calories los ntawm cov rog.

Nws tuaj yeem pab cov menyuam yaus uas muaj kev puas siab ntsws tswj hwm lawv qaug dab peg, thiab nws kuj tau txuas rau qhov kev poob phaus, tswj ntshav qab zib kom zoo, thiab cov roj (cholesterol) qis dua (,,).

Vim tias keto kev noj haus txwv tsis pub carbs, smoothies uas muaj carb cov khoom xyaw zoo li txiv hmab txiv ntoo, yogurt, zib ntab, thiab mis nyuj tsis haum rau txoj kev noj no. Qhov no tuaj yeem ua teeb meem rau cov neeg uas cia siab rau smoothies rau tshais sai thiab noj qab nyob zoo lossis noj khoom txom ncauj.

Qhov zoo, tseem muaj cov smoothies uas muaj cov zaub mov uas tsis muaj carb thiab cov khoom noj muaj txiaj ntsig uas koj tuaj yeem txaus siab thaum ua raws li kev noj haus keto.

Ntawm no yog 10 qhov zoo tshaj plaws keto smoothie cov zaub mov txawv uas muaj carbs tsawg thiab muaj roj ntau.

1. Peb npaug txiv ntoo avocado noj tshais smoothie

Cov txiv hmab txiv ntoo, suav nrog cov txiv pos nphuab, blueberries, thiab raspberry, tau qis rau hauv carbs dua li lwm cov txiv ntoo. Lawv kuj tseem yog nplua nuj hauv fiber ntau, ib qho tsis tseem ceeb carb uas txhawb kev noj qab haus huv (,,).

Vim tias fiber ntau tsis tau tawg nyob rau hauv koj lub cev, cov uas ua raws li keto kev noj haus feem ntau rho tawm cov fiber ntau ntawm tag nrho cov roj carbs los kwv yees seb muaj pes tsawg carbs nyob hauv cov zaub mov tshwj xeeb (7,).

Berries tsis tshua muaj siab carbs thiab yog li haum hauv qhov me me rau cov khoom noj keto.

Qhov no triple Berry keto smoothie muaj 9 grams ntawm carbs thiab tau sau txaus rau pluas tshais lossis khoom noj txom ncauj. Ua ib qho kev pabcuam, muab cov khoom sib xyaw hauv qab no:

• 1 khob (240 ml) dej
• 1/2 khob (98 grams) ntawm cov nqaij muaj sib xyaw ua ke (txiv pos nphuab, blueberries, thiab txiv pos nphuab)
• ib nrab ntawm avocado (100 grams)
• 2 khob (40 grams) ntawm spinach
• 2 dia (20 grams) ntawm hemp noob

Ib qho muab plaub npaug ntawm lub txiv avocado noj tshais smoothie muab ():

• Cov calories: 330
• Rog: 26 grams
• Carbs: 21 grams
• Fiber ntau: 12 grams
• Cov protein ntau: 12 grams

2. Chocolate txiv laum huab xeeb yog txiv ntoo smoothie

Siv cov hmoov xim cocoa tsis muaj qab zib los ua kom zoo li cov kua txiv laum huab xeeb ua kom tawv nqaij, lub txiv ntsej muag no tsuas yog muaj 9 gram ntawm cov carbs thiab ua rau cov khoom noj txom ncauj qab lossis cov khoom qab noj tom qab.

Cov txiv laum huab xeeb tseem ua rau cov nroj tsuag muaj protein thiab roj, uas tuaj yeem pab ua kom koj nyob puv (,).

Ua ib qho kev pab, koj xav tau:

• 1 khob (240 ml) ntawm cov txiv mis nyuj uas tsis muaj qab zib lossis muaj lwm hom muaj roj, muaj kua mis
• 2 diav (32 grams) ntawm cream nrog txiv laum huab xeeb
• 1 tablespoon (4 grams) ntawm hmoov tsw cocoa
• 1/4 khob (60 ml) ntawm hnyav qab zib
• 1 khob (226 grams) dej khov

Ua ke cov khoom xyaw rau hauv rab thiab muab kom txog thaum tus.

Ib qho ntawm chocolate txiv laum huab xeeb butter smoothie muab ():

• Cov calories: 345
• Rog: 31 grams
• Carbs: 13 grams
• Fiber ntau: 4 grams
• Cov protein ntau: 11 grams

3. Lub paj taub zucchini chia smoothie

Txhawm rau pauv koj lub smoothies thaum ua raws li kev noj haus keto, koj tuaj yeem hloov cov nplooj zaub li qub nrog lwm cov zaub uas muaj carb qis.

Zucchini yog lub caij ntuj sov tsoo taub uas ntim nrog fiber ntau thiab vitamin C, dej-soluble as-ham uas ua raws li lub zog tiv thaiv kab mob thiab tuaj yeem pab tua cov cell hauv puas uas ua rau mob plawv thiab lwm yam teeb meem (,).

Qhov keto smoothie no muaj 9 gram ntawm carbs thiab sib txuas zucchini nrog txiv pos nphuab thiab chia noob, uas muaj qhov muaj kev noj qab haus huv zoo omega-3 fatty acids ().

Ua ib qho kev pabcuam, muab cov khoom sib xyaw no:

• 1 khob (240 ml) dej
• 1/2 khob (110 grams) ntawm cov txiv pos nphuab
• 1 khob (124 grams) ntawm txau zucchini, khov lossis nqaij nyoos
• 3 diav (41 grams) ntawm chia noob

Ib qho ntawm strawberry zucchini chia smoothie muab ():

• Cov calories: 219
• Rog: 12 grams
• Carbs: 24 grams
• Fiber ntau: 15 grams
• Cov protein ntau: 7 grams

4. Txiv maj phaub blackberry mint smoothie

Tshuaj ntsuab thiab lwm lub caij muaj khoom zoo du zoo ntxiv thaum koj tsis tuaj yeem siv cov kua qab zib uas muaj suab thaj ntau zoo li zib ntab lossis kua txiv qaub.

Nrog cov mint tshiab, blackberries, thiab cov txiv maj phaub siab, cov smoothie no muaj 12 grams ntawm carbs thiab yog txoj hauv kev txaus siab kom tau raws li koj cov rog xav tau ntawm cov keto kev noj haus ().

Ua ib qho kev pab, koj xav tau:

• 1/2 khob (120 ml) ntawm cov roj txiv ntoo uas tsis muaj qab zib muaj roj tag nrho
• 1/2 khob (70 grams) ntawm cov tawv khov khov
• 2 diav (20 grams) ntawm txiv maj phaub shredded
• 5-10 mint nplooj

Ua ke nyob rau hauv rab thiab muab kom txog thaum tus.

Ib qho ntawm txiv maj phaub blackberry mint smoothie muab ():

• Cov calories: 321
• Rog: 29 grams
• Carbs: 17 grams
• Fiber ntau: 5 grams
• Cov protein ntau: 4 grams

5. Txiv qaub dib ntsuab mos

Keto smoothies ua nrog kua txiv qaub thiab txiv hmab txiv ntoo lossis veggies uas muaj cov ntsiab lus muaj dej ntau tuaj yeem ua khoom noj txom ncauj lossis dej qab zib tom qab ua haujlwm.

Hauv tshwj xeeb, dib muaj cov zaub mov tsawg thiab feem ntau ua dej. Qhov tseeb, 1 lub dib (301 grams) yog ntau dua 95% dej thiab muaj tsuas yog 9 grams ntawm carbs () xwb.

Ua ke cov kua txiv txiv qaub thiab muaj roj ntau milled flax noob nrog dib ua rau lub keto smoothie zoo nkauj tsuas yog 5 grams ntawm carbs.

Muab cov khoom xyaw hauv qab no los ua ib qho ntawm cov smoothie no:

• 1/2 khob (120 ml) dej
• 1/2 khob (113 grams) dej khov
• 1 khob (130 grams) ntawm hlais dib
• 1 khob (20 grams) ntawm spinach lossis kale
• 1 tablespoon (30 ml) ntawm txiv qaub kua txiv
• 2 dia (14 grams) ntawm milled flax noob

Ib qho muab txiv qaub ntsuab ntsuab smoothie muab ():

• Cov calories: 100
• Rog: 6 grams
• Carbs: 10 grams
• Fiber ntau: 5 grams
• Cov protein ntau: 4 grams

6. Cinnamon raspberry tshais smoothie

Zoo ib yam li tshuaj ntsuab, cinnamon thiab lwm cov txuj lom yog cov khoom xyaw zoo heev los ua kom keto smoothies zoo dua.

Cinnamon pab coj cov txiv qab qab zib ntawm cov txiv hmab txiv ntoo hauv qab carb, xws li txiv pos nphuab. Cov smoothie no kuj tau nrawm nrog fiber ntau thiab muaj tsob ntoo muaj protein thiab roj los ntawm almond butter, ua rau nws xaiv txoj kev noj tshais (,).

Ua ib qho los ntawm kev sib xyaw:

• 1 khob (240 ml) ntawm cov txiv mis nyuj uas tsis muaj qab zib, lub txiv
• 1/2 khob (125 grams) ntawm cov txiv pos nphuab
• 1 khob (20 grams) ntawm spinach lossis kale
• 2 diav (32 grams) ntawm txiv ntoo almond
• 1/8 me nyuam diav cinnamon, lossis ntau dua rau saj

Ib qho ntawm cinnamon raspberry noj tshais smoothie muab ():

• Cov calories: 286
• Rog: 21 grams
• Carbs: 19 grams
• Fiber ntau: 10 grams
• Cov protein ntau: 10 grams

7. Cov txiv pos nphuab thiab cov nplaum ua lub ntsej muag

Cov muaj roj ntau hauv cov khoom xyaw, xws li cov khoom noj hnyav, ntxiv cov nplua nuj thiab qab rau keto smoothies.

Kev noj zaub mov muaj roj muaj roj ua rau muaj kev noj qab haus huv ntxiv tau cuam tshuam txog kev muaj txiaj ntsig kev noj qab haus huv, xws li txo cov ntshav siab thiab qib roj triglyceride, ntxiv rau kev txo qis cov teeb meem metabolic syndrome thiab kab mob plawv. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau (,).

Tsis zoo li lwm cov khoom siv mis nyuj, qab zib hnyav muaj qis hauv carbs thiab yuav luag tsis muaj lactose, cov piam thaj uas pom hauv mis. Yog li ntawd, cov nplaum creamie no haum rau kev noj haus keto.

Los ua ib qho ntawm qhov kho tau zoo nrog 8 grams ntawm carbs nqa ntxiv, ntxiv cov khoom xyaw no rau hauv rab:

• 1/2 khob (120 ml) dej
• 1/2 khob (110 grams) ntawm cov txiv pos nphuab
• 1/2 khob (120 ml) ntawm hnyav cream

Ib qho ntawm txiv pos nphuab thiab qab zib smoothie muab ():

• Cov calories: 431
• Rog: 43 grams
• Carbs: 10 grams
• Fiber ntau: 2 grams
• Cov protein ntau: 4 grams

8. Qhob noom xim kasfes cauliflower noj tshais smoothie

Cov paj taub dej khov yog qhov txawv txav tab sis qab ntxiv rau cov roj ntoo qis.

Ib lub khob (170 grams) ntawm lub zaub pob muaj tsuas yog 8 gram ntawm carbs thiab tshaj 2 gram ntawm fiber. Cauliflower tseem nplua nuj nyob hauv ob peb lub micronutrients, suav nrog potassium thiab magnesium, ob qho zaub mov uas muaj lub luag haujlwm tseem ceeb hauv kev tswj ntshav siab (,).

Nrog ntxiv ntawm tag nrho cov roj txiv maj phaub mis thiab cov noob hemp, cov pob paj chocolate chocolate no muaj 12 gram ntawm cov carbs thiab tau txaus noj tshais.

Ua ib qho kev pabcuam, muab cov khoom sib xyaw hauv qab no:

• 1 khob (240 ml) ntawm cov txiv ntoo uas tsis qab zib lossis txiv maj phaub mis
• 1 lub khob (85 grams) ntawm cov kib khov ua kua florets
• 1.5 dia (6 grams) ntawm hmoov tsw cocoa
• 3 diav (30 grams) ntawm hemp noob
• 1 tablespoon (10 grams) ntawm cacao nibs
• ib de ntawm hiav txwv ntsev

Ib qho ntawm chocolate cauliflower noj tshais smoothie muab ():

• Cov calories: 308
• Rog: 23 grams
• Carbs: 19 grams
• Fiber ntau: 7 grams
• Cov protein ntau: 15 grams

9. Taub dag dag cov quav ntsuab

Hauv qhov tsim nyog, taub dag yog qhov ua tau zoo, muaj zaub-carb zaub kom tsawg mus rau hauv keto smoothies.

Cov txiv kab ntxwv nrov no tsis tsuas yog nplua nuj hauv cov fiber ntau xwb tab sis kuj muaj cov carotenoid pigments, cov txiaj ntsig zoo uas tuaj yeem ua raws li antioxidants thiab tuaj yeem muaj cov teebmeem anticancer (,).

No cov txuj lom lub taub dag tau muaj 12 gram ntawm cov carbs thiab cov khoom sib xyaw taub dag, ntxiv rau cov txuj lom sov sov thiab kev ua kom muaj roj ntau ntxiv.

Muab cov khoom xyaw hauv qab no los ua ib qho ntawm cov smoothie no:

• 1/2 khob (240 ml) ntawm cov txiv maj phaub lossis txiv mis uas tsis muaj qab zib
• 1/2 khob (120 grams) ntawm taub dag purée
• 2 diav (32 grams) ntawm txiv ntoo almond
• 1/4 me nyuam diav ntawm txuj ci ci taub dag
• 1/2 khob (113 grams) dej khov
• ib de ntawm hiav txwv ntsev

Ib qho ntawm cov taub dag rau txuj lom smoothie muab ():

• Cov calories: 462
• Rog: 42 grams
• Carbs: 19 grams
• Fiber ntau: 7 grams
• Cov protein ntau: 10 grams

10. Lub txiv qaub tseem ceeb ncuav qab zib du

Cov txiv ntoo feem ntau muaj qhov muaj roj ntau tab sis qis hauv carbs, ua rau lawv haum rau keto kev noj haus.

Cov keto smoothie no muaj cov txiv ntoo zoo, uas yog nplua nuj hauv fiber ntau, cov rog tsis qab, poov tshuaj, thiab magnesium thiab yuav pab txo cov ntshav siab thiab nce HDL (zoo) qib roj (()).

Txhawm rau ua kom qhov noj qab haus huv tseem ceeb txiv qaub ncuav qab zib nrog 14 grams ntawm carbs, muab cov khoom xyaw hauv qab no kom txog thaum ua kom zoo:

• 1 khob (240 ml) dej
• 1/2 khob (120 ml) ntawm cov mis nyuj tsis muaj qab zib
• 1/4 khob (28 gram) ntawm cov noob txiv ntoo zoo li cas
• 1 khob (20 grams) ntawm spinach
• 2 diav (20 grams) ntawm txiv maj phaub shredded
• 2 diav (30 ml) ntawm kua txiv qaub

Ib qho ntawm qhov tseem ceeb cov txiv qaub ncuav qab zib smoothie muab ():

• Cov calories: 281
• Rog: 23 grams
• Carbs: 17 grams
• Fiber ntau: 3 grams
• Cov protein ntau: 8 grams

Hauv qab kab

Cov du uas muaj cov rog, fiber ntau, thiab cov txiv hmab txiv ntoo thiab zaub uas tsis muaj carb yuav yog cov kev xaiv yooj yim rau cov uas ua raws li kev noj haus keto.

Lawv tuaj yeem txaus siab rau noj tshais lossis ua khoom noj txom ncauj - thiab ua kom yooj yim kom ua raws li cov qauv noj mov no.

Yog tias koj xav tau qee qhov kev tshoov siab keto smoothie, sim qee cov kev xaiv qab saum toj no.