Keyiki protein: zokupheka okuhle impilo kunye nokulondolozwa ubuhle!

Yinto akukho mfihlakalo ukuba kufuneka ukuze sihlale umzimba kwimilo ukuba balandele yokudla. Zokudla Siyaleza ukuphelisa umgubo eliphezulu-osidingayo ukutya ukuze kuphunyezwe umzimba. Ukongeza, ukusetyenziswa ukutya okunempilo kuya kunceda ekuthinteleni izifo ezininzi ezinxulumene kwindlela sentliziyo phecana zesisu. Kodwa asingabo bonke ukububeka ukudla ekuthanda ukuba ukutya okunempilo. Kulo mzekelo, zokudla bacebisa ukuba ukujonga okunye izitya emnandi. Umzekelo, endaweni keyiki eziqhelekileyo udle enekuku protein. ukusebenzisa lwabo iteknoloji ukulungiselela okhethekileyo, ngenxa apho zingafumaneka nge-otyebileyo okunesondlo. Nazi ezinye zokupheka kwezi enekuku.

keyiki protein Classic (ngaphandle isidlo)

keyiki protein ngaphandle kokwengeza yomgubo kugqalwa umzekelo ezaziwa yokutya okunempilo. Ukubalungiselela kufuneka izithako zilandelayo:

1. 300 grams ye esezantsi-fat cottage sisi unsweetened.
2. Isiqingatha kwiproteni ekumnikeni.
3. 5 zamaqanda.
4. 300 g kukubola oat.

Xuba zonke izithako, ukuba ushiye lunamahlwili amhlophe. Ukufudumeza ipani, ethulula qhuqha. Xa imiphetho libiza zijika zibe mdaka, sivule phezu. keyiki protein unako uzakunikwa yamandongomane okanye neeamangile.

Eziblu ne banana

Ngokuba imfuyo yabo yokupheka ezi mveliso zilandelayo:

1. Ezintathu abamhlophe iqanda.
2. Enye protein ukusindisa.
3. 500 grams ye iiblueberries.
4. 500 grams ye kukubola oat.
5. Disintegrant (2 iitispuni).
6. Isiqingatha a banana ezivuthiweyo.

Beka oats kwi blender, nibusile kude umgubo. Emva koko ukongeza kwi baking powder, iiproteins, banana protein, yonke umxube kwakhona. Umxube enekuku protein vsypte iiblueberries ulwe. Wena ke ukuqhubeka ngqo enekuku ngembiza. Kufuneka uqhotse imizuzwana 30 kwicala elinye 40-45 - kwezinye. Ngaphambi ukukhonza, wena bayihombise iintsalela iiblueberries and bananas.

enekuku Buttermilk

Keyiki protein evela iyogurt ifuna izixa ezikhulu ukutya xa kuphekwa, kodwa ncomo zibonisa ukuba ngokoqobo inyibilika emlonyeni wakho.

1. 600 ml iyogurt nonfat.
2. 500 grams yomgubo.
3. 500 grams ye kukubola oat.
4. A uwathandabuze.
5. Enye itispuni baking powder.
6. 500 ml yobisi skim.
7. 3 egg sac protein omnye.
8. Vanilla iswekile.
9. amaqunube Fresh (blueberry, raspberry, istrawberry kunye ezifana. D.).

Umgubo, baking powder, oatmeal kunye netyuwa kunye epanini, ixhokonxa kwezinye ubisi, iyogurt, iswekile, vanilla kunye namaqanda. Zonke phehla kakuhle. I mixube ezimbini yahlanganiswa, aphazamise ngoko ukuba ukufumana lunamahlwili amhlophe. Xa ufumana intlama homogenous, ungongeza berry bapheke keyiki, nowezojiweyo ngepani ngembiza. Kefir enekuku ekulungiseleleni malunga 1.5 Imizuzu kwicala elinye kunye enye phezu kwenye.

crepes chocolate

Pancake protein ne isongo itshokolethi - isiqalo elikhulu imini. Esi sidlo phakamisa oomoya yakho kumisa ngendlela eyakhayo. Ukulungiselela neprothini enekuku chocolate, Stock phezu izithako zilandelayo:

1. Isiqingatha protein ekumnikeni. Ukuze kuphuculwe indlela yokusebenzisa incasa yetshokolethi, khetha iproteni kunye incasa netumata.
2. 5 neeproteni iqanda.
3. 1 icephe netumata.
4. 2 amacephe lwawo kukubola.

abamhlophe iqanda kuqala ukuba Congress uze ukuxuba zonke izithako. Kubalulekile ukuba qhuqha zamafu. Emva kokuba imveliso waxovula, qinisekisa umxube enekuku iprotheyini kungekho amaqhuma. Ukuba konke kuhambe kakuhle, baqale kumthulula intlama kwi embizeni osuke. Yosiwe njengoko enekuku rhoqo. Xa isicelo uyakwazi hombisa kunye yamandongomane, peanut butter okanye iziqhamo.

enekuku banana

Ukulungiselela le banana enekuku protein kufuneka ezi izithako:

1. 1 protein engashiyi ngcono vanilla incasa.
2. 300 grams ye kukubola yekhokhonathi.
3. 1 banana zivuthiwe.
4. 1 icephe ioli yekhokhonathi.
5. amaqanda 6.
6. Cinnamon.
7. Maple isiraphu (ukunambitha).

keyiki protein ne banana ilungiswe ngolu hlobo lulandelayo: kuqala iqanda akatswe ngocoselelo, ngoko ke wongezelela kukubola ikhokhonathi, isiqingatha ibhanana, nakhandiweyo ibe iwuse kwisidudu, ngokumfaxanga encinane maple. Zonke iimveliso zixubene kunye de enobunzima eyohlobo olulodwa. oyile yekhokhonathi kufuneka itshiswe kwindawo microwave, ngoko ukongeza umxube libiza.

Ukufudumeza ipani, athele amafutha kancinane kwaye uqale ngembiza i enekuku. Bona zilungiswe ngendlela efanayo njengoko enekuku rhoqo. Xa ukukhonza ungenza ugalele yokutyiwa isiraphu maple nivathise ne banana.

Protein Pancake kunye amaqunube kunye namafutha amangile

Ukwenzela ukulungiselela iikeyiki protein ezinjalo, kufuneka ubuncinane iimveliso:

1. 1 engashiyi protein, ekukhethwa nge flavour vanilla.
2. 400 ml amanzi ecocekileyo.
3. 3 egg protein.
4. A isuntswana amaqunube ezintsha.
5. 1 icephe ioli womamangile.
6. isiraphu Maple.
7. 1 itispuni sugar obambeleyo.

Xuba zonke izithako. Kamsinya nje qhuqha uya mpuluswa guquki, ungaqalisa ngembiza ezo keyiki ubushushu medium phezu. Badla kufuneka ukuba: malunga kanye ngesiqingatha somzuzu. Ngaphambi ukukhonza, ndinithululele kwipleyiti enye ibhotolo encinane amangile phezulu, yongeza nangoku, isiraphu maple kunye nokuthotywa istrawberry kubini.

Iproteni enekuku ukutya Fast

keyiki protein, iresiphi yayo inikwe ngezantsi, zilungiselwe izithako nje ezintathu:

1. Isiqingatha a banana ezivuthiweyo.
2. 1 egg sac.
3. 2 iqanda abamhlophe.

Beat izikhupha nabamhlophe de karhulumente foamy. Bahlanganise i banana ngefolokhwe, yidibanise kulwelo iqanda. Zivuse iimveliso kude mxube sikhula. Emva koko, ungenza uqhotse enekuku.

keyiki protein - yinto esityeni efanelekileyo isidlo sasekuseni, abazalisa ube Micro luncedo kwimveliso imini yonke.