Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 201
Amafutha - 9g
I-Carbs - 18g
Amaprotheni - 14g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 1
Zinike amandla okukhuphuka ekuseni nale phrotheni enamapulangwe enomunwe. Yenziwe ubisi lwekakhukhunathi, i-protein powder, isidlo esine-flaxseed, kanye namajikijolo amaqhwa ozikhethelayo, isiphuzo esibi futhi esinomusa sigcwele izakhi. Ama-acids e-medium-chain acids ngobisi lwekakhukhunathi kulokhu kuqubuka kuzothuthukisa umzimba womzimba wakho futhi kungasiza ukuchitha amanye amafutha omzimba okweqile. I-protein powder inikeza ukudubula kwamandla kanye nokwengeza izinto eziyinkimbinkimbi, futhi amajikijolo aletha amaningi amavithamini namaminerali. Ukudla okune- flaxseed kunezela i-fibre nezinye izinto eziningi ezinhle (ezifana nama-antioxidants), kodwa ungangezela i-fiber ngendlela ye-"Benefiber" noma ukulungiselela okufanayo, noma ukuwuqeda ngokuphelele (nakuba yingxenye yesizathu sokuthi ukuzamazama kunelisekile kakhulu i-fiber). Uma ufuna ukudla okungaphezulu nakakhulu eklasini, kukhona nokukhetha okuluhlaza okwesibhakabhaka okubandakanya isipinashi.
Asikho isidingo seqhwa kule phrotheni ukuxubha kusukela amajikijolo enqabile, ngakho-ke uma kwenzeka ube namajikijolo amasha ongathanda ukuwasebenzisa nje ukufaka ama-cubes ambalwa ku-blender ukuze ubanda.
Izithako
- 1/2 inkomishi ubisi olukhunjelwe ubisi lwekakhukhunathi
- I-scoop engu-1 (izipuni ezimbili) i-low-carb protein powder (njenge-Designer Protein brand), i-vanilla noma ithafa
- 1/3 indebe amajikijolo amaqanda (ama-strawberries asetshenziselwa inani lekhalori)
- Izipuni ezimbili zokudla okuyi-flaxseed noma i-fiber powder njenge-Benefiber
Ukulungiselela
- Beka zonke izithako ku-blender bese uyihlanganisa ndawonye kuze kube yilapho epholile.
Izithako zokufakelwa
I-smoothies eluhlaza yiyo yonke intukuthelo, futhi kulula ukubona ukuthi kungani-uma uhlanganisa inhlanganisela efanele yemifino nezithelo, uphela ngesiphuzo esihlwabusayo nesinomsoco kakhulu esingase ukwanelise izinsizakalo zakho ezinconywayo zezithelo nemifino ngosuku. Le recipe isebenza kahle nge isipinashi njengoba lokhu kuluhlaza okwesibhakabhaka nama-strawberries empeleni kuhamba kahle kakhulu (cabanga ngesaladi lesipinashi nge-strawberries).
Vele uthule izandla ezimbalwa zesipinashi ku-blender kanye nazo zonke ezinye izithako futhi uhlanganise kuze kube yilapho ihlanzekile.
Uma ufuna ukunyakaza okugqamile, njengokwesidla, ungakwazi ukufaka ubisi olungama-almond omnandi, ubisi lwe-soy, noma ubisi lwekakhukhunathi ngamakoloni (ngokumelene namathini). Lokhu kunganciphisa kokubili i-carbohydrate nokubala kwekhalori futhi kungahle kujabuliswe njengesidlo esikhulu noma ukudla okuncane.