Ukuze silwe nalawo ma-munchies aphakathi kokudla, into engcono kakhulu okufanele uyenze ifinyeleleke ekudleni okunamaprotheni . Kodwa hhayi nje noma yikuphi ukudla okuphezulu kwamaprotheni okuzokwenza. Nazi amaphuzu ayisithupha ephezulu amaprotheni angeke afake amaphilisi.
Umgudu we-Egg (aka Microwave Egg Scramble)
Ake siqale nge-classic: igayi lamaqanda. Ungase ungacabangi nge-scramble yeqanda njenge-snack, kodwa sikuthembisa ukuthi kuyinketho ephelele.
Ama-calories aphansi, aphezulu amaprotheni, futhi alula kakhulu ukwenza. Kuyinto yonke ongayicela kusuka emgqonyeni!
Nansi indlela yokwenza eyodwa. Qala ngegayi enkulu ephephile ye-microwave bese uyihlwitha nge-spray ne-spray. Engeza mayelana ne-3/4 indebe yamaqanda abamhlophe noma amaqanda amaqanda amachiza angenawo amafutha, kanye ne-omelet yakho oyithandayo. I-microwave emaminithi angu-1 1/2. Gcoba isipuni se-fat-fat cheese, i-microwave ngomzuzu owodwa, futhi i-voila-isiphuzo esilawulwe ngokugcwele ngamakhilomitha ayi-120 nama-gramu angu-20 amaprotheni. Qaphela imininingwane enokuthi-ukuqondisa kanjani nemibono yokuthola okuthakazelisayo!
Ehlutshiwe eTurkey Breast
Izintathu zezinyosi zaseTurkey zikhethwa ngokukhethwa kukho okunamandla. I-2-oz. ukukhonza (cishe izingcezu ezimbili kuya kwezingu-4) kunama-gram angu-13 amaprotheni nama-calories angu-60 kuphela-okuyi-protein enkulu enkulu yokutshalwa kwekhalori encane! Izibalo ze-sodium: Bheka izinhlobo ezincishisiwe-ze-sodium noma ze-no-usawoti.
Kungakhathaliseki ukuthi uyadla ngokuqondile noma ukuwagoqa nxazonke zomkhonto we-pickle noma izinkoma ze-ikhukhamba.
Ukuze uthole ukudla okunamandla okukhulu, gqoka izicucu ezungeze induku yokukhanya kwe-mozzarella string cheese: Okuzoletha umthamo wakho kukho konke okungama-khalori angu-120 nama-gramu angu-20 weprotheyini. Khuluma ngomunwe owanelisayo!
Ithiphu: Gcina iphakhethi yezintambo ze-turkey efrijini ehhovisi nge-afternoon-pick-me-up. Kunengqondo kakhulu kunokushaya umshini wokuthengisa.
I-Nonfat Greek Yogurt
Kungenzeka ukuthi uzwile ukuthi i-yogurt yesiGreki inamaprotheni amaningi kunomusa ovamile, kodwa wazi ukuthi i-5.3 oz-oz. isitsha sinamayenti angu-16 amaprotheni? Iqiniso! Futhi iqukethe amakhilomitha angu-100 kuphela. Vele uqiniseke ukuthi uthola umthamo wamafutha wephesenti angu-0. I-yogurt egcwele-fat egcwele ngama-kilojoule kakhulu. Zama amanye ama-flavour angu-100 nje kusuka ku-Chobani, njenge-Strawberry Banana noma i-Mixed Red Berry. Noma udale ama-flavour wakho omnandi ekhaya nge-mix-ins .
Ama-egg whites abilisiwe
Amaqanda abamhlophe ngamaprotheni amandla angakwesokudla (kukhona amagremu angu-3.5 emaprotheni ku-white-white calories). Futhi uma unzima-ubilise futhi ubeke u-em emkhathini, uba umkhumbi ophelele wokubamba amaprotheni amaningi. Phuma izikhupha bese wengeza isipuni noma ezimbili ze-topper oyikhonzile. I-tuna ne-hummus zikhulu ngoba zengeza amaprotheni okugcwalisa emgqonyeni, futhi i-salsa yinye into ejabulisayo ngoba ikunika ukunambitheka okuningi kwamakhilomitha ambalwa kakhulu. Ithiphu: Bilisa uphinde ulandise amaqanda ayishumi nambili ngesontosonto, futhi uzoba nokudla okunampilo kokulungele sonke isonto lonke.
UJerky
UJerky uye waya ngaphesheya kwenkomo ... kukhona inyama enomsoco ephuma ngaphandle e-turkey, ingulube, inkukhu, kanye nezinhlobo ze-vegan. Yenza isiphuzo esiphuthumayo esiphuthumayo ngoba ishalofu esinezinzile, ephathekayo, futhi esiphundu ngokuphelele!
Gcina iso lakho kulawo malebula okunomsoco, noma kunjalo, ngoba ezinye izinhlobo zilayishwa ama-calories amafutha. Icala ngephutha? Bacon Jerky. Bheka i-1-oz. ukukhonza ngamakholori angu-80 nama-gramu angu-10 amaprotheni. Ezinye zezintandokazi zethu zamanje ziyi-Simply Snackin, i-Krave Jerky, neCherissa's Kitchen.
Amaprotheni Ama-Bars anama-Calorie angu-200 noma aphansi
Ibha ye-prototype-packed-bar ingaba yisinqumo esihlakaniphile futhi esikahle, kodwa qaphela ngokukhetha kwakho. Hlala ufunda amalebula wokudla. Ezinye izigqoko zinamakholori angaphezu kuka-350! Bheka enye ene-calories angu-200 futhi okungenani amagremu angu-10 weprotheni. Amaphoyinti ebhonasi uma inezinhlamvu eziningana ze-fiber.
Ezinye zezinketho zethu eziphezulu zibandakanya amabhafa we-Quest Double Chocolate Chunk nama-Luna amaprotheni amabha. Bawuthanda njenge-dessert, kodwa bapake i-protein enamandla kakhulu.
Ukukhuluma ngamaprotheni, thola ukuthi amaprotheni powder angasiza ekulahlekeni kwesisindo .