Umzimba wakho udinga amaprotheni ukulondoloza izakhi nezakhi zomzimba futhi kuyadingeka ekusebenzeni komzimba. Akunzima ukuthola amaprotheni okwanele okuvela ekudleni kwakho, kodwa ukudlala i-protein bar kuyindlela enhle yokugcina unomuzwa wokwaneliseka phakathi kokudla.
Ezinye zamaprotheni ezitholakala ezitolo zokudla kanye nezimakethe zinenani eliningi lamaprotheni ngaphandle kwamakholori amaningi amaningi, kodwa ezinye zilayishwa ushukela namafutha ukuze zibuke (futhi zithande) ngaphezulu njenge-candy bars.
Ngakho ukusikisela kwami? Yenza ngokwakho. Uma wenza amaprotheni emizileni ekhaya, uzolawula zonke izithako ukuze zibe nempilo njengoba ufuna ukuba zibe.
Indlela Yokwenza Amaprotheni Amabhodlela
Ukwenza amaprotheni imigoqo akulula, cishe kulula njengokubhaka i-cookie yamakhukhi. Futhi njengoba ulawula izithako, ungathola izindlela zokupheka ezisebenzisa ushukela omncane kakhulu, amafutha enempilo noma i-fiber ngaphezulu, noma yini okudingayo ukuze uvumelane nokudla kwakho.
Enye inzuzo ekwenzeni amaprotheni emakhaya yindleko enkulu yokonga imali. Izindwangu zamaprotheni ezihlanganiswe ngabanye zibiza kakhulu uma kuqhathaniswa nokuthenga izithako nokufaka isikhathi esincane ekukhiqizeni. Ngiphinde ngithande ukuthi ungawasebenzisa futhi usebenzise izithako ukuze ulungise ama-flavour.
Kunezinhlobo eziningi zokupheka zokupheka kwamaprotheni ebhodweni ekuphekeni, ezempilo nezingokoqobo. Uma usesha iziphequluli ze-protein bar, qiniseka ukuthi ubheka izithako ezinempilo ezifana nama-oats, amantongomane, imbewu kanye nezithelo zomisiwe, kanye namaprotheni ama-podder noma ibhotela.
Ezinye zokupheka zidinga ukupheka kanti ezinye azikho.
Zama lokhu iresiphi eyisisekelo yamaprotheni. Ungashintsha ama-mix-ins ukuze uhambisane nomoya wakho:
Izithako
- Izinkomishi ezimbili ziqoqe oats okupheka-ukupheka
- 1/2 indebe ye-vanilla-enamaprotheni amaningi
- 2 Izinhliziyo ze-Tbsp
- I-tsp 1 isinamoni yomhlabathi
- 1/4 ithisipuni nutmeg
- 1/4 tsp usawoti
- 1/4 indebe ibhotela
- 1/4 indebe uju
- 1/2 inkomishi ubisi lwe-almond
- I-1 tsp i-vanilla ikhishwe
- 1/2 indebe ushokoledi chips
Izikhombisi-ndlela
- Hlangisa ihhavini ukuya kuma-degree ama-350 Fahrenheit. Gcoba kancane isitsha sokubhaka ngamasentimitha angu-8 ngamasentimitha angu-8 nge margarine noma ibhotela. Noma ungayifakela ngokupayiza okuphekayo.
- Engeza ama-oats, amaprotheni powder, izinhliziyo ze-hemp, isinamoni, nosawoti esitsheni esikhulu sokuxuba.
- Esikhathini sokuxuba esisezingeni eliphakathi, hlanganisa ibhotela le-peanut, uju, ubisi lwe-almond, kanye ne-vanilla. Hlanganisa kuze kuhlanganiswe ngokuphelele. Thela ukuxuba okumanzi zibe izithako ezomile bese ugxuma kuze kuhlanganiswe ngokugcwele. Fold in chocolate chips.
- Thela ingxube kwisitsha sokubhaka. Spread ingxube ngokulinganayo kwisitsha, ucindezele phansi ngokuqinile.
- Bhaka amaminithi angu-18-20, kuze kube yilapho imiphetho iqala ukuguqulwa ngegolide.
- Susa kusuka kuhhavini bese uvumela ukupholisa epanini emaminithini angu-20 kuya kwangu-25 ngaphambi kokugawula imigoqo.
- Gcina esiqandisini. Yenza cishe imishayo eyishumi nambili.
Ungakwazi ukugoqa imishayo yakho ngabanye futhi uyenze nabo ukuze uthole ukudla okuphakathi kwamalanga emsebenzini noma esikoleni. Noma udle njengokudla okuncane emva kokuzivocavoca kwakho.
Yenza ngokwezifiso amaprotheni akho amaprotheni:
- Zama flavour ezahlukene zamaprotheni powder. I-vanilla iyisiqalo esihle, kodwa ungase uthande ushokoledi noma elinye ukunambitheka.
- Sebenzisa imbewu ye-flax noma imbewu ye-chia esikhundleni senhliziyo ye-hemp. Noma yikuphi kwalokhu okukhethwa kukho kuzongeza ama-fatty acid acids omega-3.
- Zama nge-almond, soy noma ibhotela ibhotela esikhundleni sebhotela le-peanut.
- Inyosi ingasuswa ngaphandle kwe-sive noma isiraphu ye-maple.
- I-chips ye-chocolate ingafakwa esikhundleni se-butterscotch noma i-chocolate yamhlophe chips. Noma zama inani elilinganayo lezithelo zomisiwe noma ezinye izithelo ezincane ezomisiwe noma amantongomane aqoshiwe.
Ulwazi Lokudla
Ukudla okunomsoco wale mijigo kuzohluka kancane ngokusekelwe izithako ozikhethayo, kodwa nge-recipe eyisisekelo, ibha ngayinye iyoba nama-khalori angu-170, ama-gram angu-6, amapremu ama-gramu angu-3, ama-gram angu-3 ama- fibre , ama-gramu ama-7 ama-gram angu-7 amanoni.