Arụrụ n'ụlọ protein mmanya Ezi ntụziaka

Ndinaya

• 1. Ogwe protein protein
• 2. Ogwe protein obere carb
• 3. Ogwe protein nnu
• 4. Ogwe protein dị mfe
• 5. Ogwe protein dabara 

N'ebe a, anyị na-egosi usoro ntụ ọka protein buru ibu 5 enwere ike iri na nri tupu nri ehihie, na nri anyị na-akpọ colação, ma ọ bụ n'ehihie. Na mgbakwunye iri mkpụrụ osisi ọka nwere ike ịbụ ụzọ bara uru ọzọ na mgbatị ma ọ bụ mgbatị ahụ n'ihi na ha na-enye ike ma nwee protein ndị na-enyere aka n'ịba ụba akwara. Ihe eji eme ihe bu ihe di nfe ichota, mana ndi ozo nwere ike dochie anya ya, dika ochicho gi si di ma odi nma karie ndi nwere nsogbu o bula, anagide nri, na obuna ndi anaghị eri anụ ma ọ bụ ndị anaghị eri anụ,.

Na mgbakwunye, na mkpokọta, nke a na-eme n'ụlọ na-agbasikwu ike n'ihi na usoro nri ndị a dị mma, enweghị shuga agbakwunyere ma nwee ike itinye aka na mbubata ibu, mgbe ha bụ akụkụ nke nri obere kalori na mmega ahụ mgbe niile, nke nkezi ma ọ bụ nnukwu ike.

Agbanyeghị na ọ dị ezigbo mkpa na ọ bụghị naanị nri nri kwa ụbọchị mana ọ bụ ezigbo anụ ahụ siri ike ma bara uru maka ụbọchị kachasị ike.

Hụ otu esi akwadebe nri kachasị mma.

1. Ogwe protein protein

Efrata

• 1/2 cup tinye ụbọchị
• 1/2 cup chickpeas esiri esi
• 3 tablespoons nke almọnd ntụ ọka
• 3 tablespoons nke oat bran
• 2 tablespoons ahụekere bọta

Nkwadebe mode

Ghichaa ụbọchị na chickpeas na blender ma ọ bụ igwekota, tinyezie ihe ndị ọzọ fọdụrụ ma gwakọta na nnukwu efere. Tinye ngwakọta a n'ụdị na akwụkwọ akpụkpọ anụ ma were ya na friza maka awa 2. Mgbe ahụ wepụ akwụkwọ akpụkpọ anụ ma belata ogwe ndị ahụ n'ụdị ịchọrọ.

2. Ogwe protein obere carb

Efrata

• 150 g bọta butter na-enweghị atụ
• 100 mL nke mmiri oyibo
• 2 col tii (10 g) mmanụ a honeyụ (ma ọ bụ molasses)
• 2 ọcha ọcha (70 g)
• 50 g nke ahụekere a roara n'ọkụ na nke a na-etinyeghị edozi
• 150 g nke flaxseed

Nkwadebe mode

Naanị gwakọta ihe niile dị na akpa ma jikọta aka ruo mgbe a ga-ahapụ otu mgwakota agwa. Tinye na mpempe akwụkwọ na akwụkwọ akpụkpọ anụ na refrjiraeto maka awa 2. Mgbe ahụ wepụ ya na friji ahụ ma bepụ ya n'ụdị a chọrọ.

3. Ogwe protein nnu

Efrata

• 1 akwa
• 1 otite akpọrepu oat
• 1 tablespoon nke flaxseed ntụ ọka
• 1 1/2 grated cheese nke Parmesan
• 1 nnu nke nnu na ose
• 1 tablespoon ahụekere butter
• 3 tablespoons nke mmiri ara ehi
• 1 ngaji nke yist na ntụ (eze)

Nkwadebe mode

Debe ihe niile eji etinye n’ime nnukwu efere ma jiri aka gị gwakọta ya ruo mgbe edo edo. Tinye na pan achicha bekee, kpuchie ya na akwụkwọ akpụkpọ anụ na akpọọ nkụ maka ihe dị ka nkeji 20 ruo mgbe aja aja aja. Mgbe ahụ belata na ọdịdị ahụ achọrọ, ka na-ekpo ọkụ.

4. Ogwe protein dị mfe

Efrata

• 1 otite akpọrepu oat
• 1/2 iko granola
• 4 tablespoons bọta butter
• 4 tablespoons nke koko ntụ ntụ
• 1/2 iko mmiri

Nkwadebe mode

Gwakọta aka gị niile ruo mgbe ị ga-enweta otu mgwakota agwa. Debe efere ede na akwụkwọ akpụkpọ anụ, pịa ruo mgbe ọ dị otu edo na friji maka awa 2 wee bee n'ụdị ịchọrọ.

5. Ogwe protein dabara 

Efrata

• 100 g nke almọnd ntụ ọka
• 100 g nke ụbọchị tinye
• 100 g nke fig a mịrị amị
• 60 g nke aki oyibo grated

Nkwadebe mode

Tie ihe niile dị na nhazi ihe oriri, wee jiri aka gị kpalite, ruo mgbe otu mgwakota agwa na-etolite. Tinye na efere kpuchie ya na akpụkpọ anụ na friji maka awa 2. Mgbe wepụsịrị, gbutuo ya n'ụdị ịchọrọ.

Iji mee ntụ ọka almọnd n'ụlọ, tinye almọnd n'ime ihe nhazi nri ruo mgbe ọ dara n'ụdị ntụ ọka.

Enwekwara ike ịme butter ma ọ bụ mado ụlọ, tinye naanị 1 iko nke ahụekere na-enweghị ntụpọ na nhazi ma ọ bụ blender ma tie aka ruo mgbe ọ na-etolite ude creamy, nke a ga-echekwa n'ime 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.