Odee: Frank Hunt
OfbọChị Okike: 12 Imaachi 2021
DatebọChị Mmelite: 19 Novemba 2024
Anonim
Think Global, Act Local with Billie Eilish | Talking Trash (E1) | Nike
Vidio: Think Global, Act Local with Billie Eilish | Talking Trash (E1) | Nike

Ndinaya

Ahụekere bọta bụ ụzọ dị mfe iji tinye calorie na abụba dị mma na nri, nke na-eme ka ị buru ibu n'ụzọ dị mma, na-akpali akpali ahụ ike ma na-abawanye ọgụ.

Dị ka ọ kwesịrị, a ga-eji ahụekere bekee mee site na ahụekere a roara n'ọkụ na n'ala, na-enweghị shuga shuga ma ọ bụ ihe ụtọ na-atọ ụtọ. Na mgbakwunye, enwere nsụgharị na ahịa na mgbakwunye nke protein whey, koko ma ọ bụ hazelnut, dịka ọmụmaatụ, nke dịkwa mma ma nyere aka ịgbanwe ịdị ụtọ nke nri.

Uru nke ahụekere

Enwere ike iji bọta ahụekere mee ihe dị iche iche, na-eji ya eme ihe n'oge na-adịbeghị anya iji nyere aka na usoro inweta uru ahụ. Yabụ, ahụekere peekere na-akpali hypertrophy dịka o nwere ihe ndị a:

  1. Buru ọgaranya na protein, n’ihi na ahụekere n’onwe ya na-ebu ezigbo ihe oriri a;
  2. Bụrụ onye eke hypercaloric, na-akwado ibu ibu n'ụzọ dị mma, na-enweghị akpali akpali abụba;
  3. Bụ isi iyi nkeezigbo abụba dị ka omega-3, nke na-eme ka usoro ahụ ji alụso ọrịa ọgụ dị ike ma na-ebelata mbufụt n’ahụ;
  4. Hụ mwepụ ahụ ike na-egbochi mgbochi, dị ka ọ nwere magnesium na potassium;
  5. N'ịbụ ọgaranya Ihe mgbagwoju anya B vitamin, nke na-eme ka ọrụ mitochondria dịkwuo mma, nke bụ akụkụ nke mkpụrụ ndụ ndị na-ahụ maka inye ume na ahụ;
  6. Gbochie mmerụ ahụ, dị ka ọ bara ọgaranya na antioxidants dị ka vitamin E na phytosterols.

Iji nweta uru ndị a, ị kwesịrị ị na-a atụ ma ọ dịkarịa ala 1 ngaji nke ahụekere butter kwa ụbọchị, nke enwere ike iji dị ka ndochi na achịcha ma ọ bụ tinye na vitamin, usoro nri kuki zuru ezu, achịcha achicha ma ọ bụ mkpụrụ osisi a gbanyere n'ime ngwa ngwa. Leekwa uru nile ahụekere.


Otu esi emebe butter

Iji mee bọta ahụekere a na-emebu, tinye naanị 1 ahụekere ahụekere na nhazi ma ọ bụ blender wee tie ihe ruo mgbe ọ ga -emepụta ude ude, nke ekwesịrị ịchekwa na akpa nwere mkpuchi na friji.

Ke adianade do, ọ ga-ekwe omume ime ka pasta dịkwuo nnu ma ọ bụ na-atọ ụtọ dị ka uto, ọ nwere ike ịmị nnu na obere nnu, ma ọ bụ jiri obere mmanụ a sweetụ mee ya ụtọ.

Enwere ike iri nri mpekere a na mkpụrụ osisi, tost ma ọ bụ ọbụlagodi vitamin, ma nwee ike inye aka na usoro ị nweta oke ahụ. Mara ụfọdụ nri nri iji nweta uru ahụ.

Protein Vitamin na Ahụekere Butter

Na vitamin nke ahụekere ahụekere bụ ngwakọta kalori dị elu nke enwere ike iri na nri ma ọ bụ mgbatị ahụ, dịka ọmụmaatụ.


Efrata:

  • 200 ml nke mmiri ara ehi dum;
  • Banana 1;
  • 6 strawberries;
  • 2 tablespoons nke otis;
  • 1 tablespoon nke ahụekere butter;
  • Ntinye 1 nke protein whey.

Nkwadebe mode:

Kpoo ihe niile di na blender ma were ice cream.

Ozi ahụekere maka ahụekere

Tebụl na-esonụ na-enye ihe ọmụma banyere 100 g nke ahụekereekereekere niile, n’enwekwaghị shuga ma ọ bụ ihe ndị ọzọ.

 Ngwurugwu Okere
Ike620 Kcal
Carbohydrate10,7 g
Protein25.33 g
Abụba52,7 g
Fibers7.33 g
Niacin7.7 mg
Folic acid160 mg

Otu tablespoon nke ahụekere butter na-atụle ihe dị ka 15g, ọ dị mkpa ịmara ọnụnọ shuga na ndepụta nke ihe ndị dị na akara ngwaahịa ahụ, na-ezere ịzụrụ pastes nke nwere sugar agbakwunyere iji melite uto ya.


Iji nwekwuo nsonaazụ ọzụzụ gị ma kwalite hypertrophy, lee nri ndị ọzọ na-enyere gị aka inweta ahụ ike.

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