Amnandi kunye nempilo iiproteins nivuthulule ekhaya

shake iproteni uluncedo kakhulu ngenxa okuqulethwe iiprothini ezininzi, nto leyo umakhi ukuba izihlunu, iinwele kunye nezikhonkwane. Iproteni kubalulekile ukuba abo benza umthwalo ngamandla, okanye kwehle ubunzima, kwakunye inyama, kufuneka kufakwe okuthile protein elishiyiweyo ukusuka inyama. Ngoko ke, lo nomnikelo uye abayithandayo yayo phakathi abaphulaphuli ababhinqileyo, yaye phakathi kwabantu.

Kukho iiresiphi amaninzi, ukuze wenze njani angcangcazele protein ekhaya. Yaye bonke bephela uphumezo elula. Iimveliso ezisetyenziswayo idla ezo efrijini. Kwakhona kufuneka sokuxuba okanye blender.

1. Ubisi shake protein. Izindlu badla ukulungiselela ezi iziselo, iiresiphi ezinjalo kakhulu kunene.

Mark 1 ubisi ikomityi 1 medium banana, 2 amacephe kukubola oatmeal polpachki amafutha cottage itshizi, 1 asiphe ubusi (kancinane ngaphezulu okanye ngaphantsi kwe - kukungcamla), ezinye nesinamon. Zonke zilayishwe ibe blender luwuphendule enobunzima eyohlobo olulodwa. Okanye ngumash nge iibhanana ifolokhwe kunye cottage itshizi kunye Umxhubi ukuba Congress kunye nezinye izithako.

Milk - 1, 100 grams yeyogathi yamandulo ngaphandle ongeziweyo, 2 amacephe Honey oatmeal kunye 1 banana (medium), cream kancinane .. Zonke izithako okuxuba a blender de amagwebu. Okupholisa shake protein ekhaya ilungele ukusetyenziswa. Kuyinto mnandi ngakumbi ukuba usele na izimuncumuncu apha bubushushu.

Bahlanganise ngefolokhwe iibhanana-2, ndinithululele kwisiqingatha selitha yobisi, dibanisa isiqingatha ikomityi cream, nentwana vanilla kunye nesinamon ukunambitha. Zonke ixutywe ubunzima yohlobo olunye kunye lokuxhuba.

2. Curd shake protein ekhaya: Mix isiqingatha ipasela cottage samasi, 100 grams juice cherry, iiproteins 2 yenkuku kunye itispuni e-1 ubusi okanye iswekile. Vula kwi blender, yaye unako isiselo enencasa yaye isempilweni.

3. protein shake ekhaya kunokuqulunqwa ngokusekelwe iyogurt. Half ipasela iyogurt, umlinganiselo ofanayo cottage samasi, nentwana yencindi zakho ozithandayo, ibhanana okanye nepersimmons -. 1 pc, Ungafaka uwathandabuze nesinamon ukuba incasa.

Okuxuba blender 2 amaqanda izagwityi, 1 asiphe ubusi, amandongomane komhlaba, 200 ml iyogurt, kwaye dessert protein eninzi ilungele ukusetyenziswa.

Ukongeza kwiproteni yi esisityebi kunene iivithamini kunye neeminerali zilandelayo angcangcazele protein. Izindlu kufuneka kuqala imila ingqolowa. Kuba oku kuyimfuneko ufake kulo amanzi iiyure-8, waza wagalela amanzi ushiye efrijini elinye iiyure 8, kunye nokuhlamba kunye ngamathuba etsala okuziinkozo. Xa ihlume ukukhuhla encinane (hayi ngaphezulu kwe-2 mm), unako kungaqala kwangoko ukulungiselela cocktail. Ngoko ke, 1 pack of cottage samasi, Ndimthulule iglasi yobisi efudumeleyo, dibanisa 1 icephe iimbewu zengqolowa ziyantshuliswa neoli linseed kangangoko (kuthengiswa ezikhemesti nakwiivenkile ezinkulu zokudla). Zonke kwakhona UMbhexeshi blender. Ingqolowa ukugramza kancinane kwi amazinyo ngexesha ukusetyenziswa, kodwa yintoni na elungileyo! oyile linseed inika ubukrakra encinane, kodwa izidenge yakhe, ungadibanisa yobusi okanye iswekile. Kukhethwa, Kakade ke, ubusi, oko kukuthi zizityebi izinto umkhondo kufunwa ngumzimba.

Emva kokuhlolisisa umxholo izakhi ukudla kwakho okuthandayo, unako ukulungiselela iproteni neentshukumo kunye kakhulu luncedo kubo. Kukho izisombululo ezininzi!