Ntụziaka mmanya protein a ga -azọpụta gị * oke ego

Ndinaya

• Ntụziaka mmanya protein dị mma
• Chip Chocolate Nnu Nnu Ogwe Protein Bọta Almond
• Nyochaa maka

Ogwe ndị na-edozi protein bụ otu n'ime nri kacha ewu ewu iri nri na njem, mana ọ bụrụ na ị na-erute n'otu oge, omume ịzụta ụlọ ahịa zụrụ nwere ike ịdị ọnụ. (metụtara: Ọ dị njọ iri mmanya protein kwa ụbọchị?)

Na mgbakwunye, ọ bụghị ụlọ mmanya protein niile a zụtara ka a na-eri nri nke amamihe, yana ụfọdụ nwere ihe ị nwere ike ị gaghị achọpụta na ọ na-arahụ ebe ahụ-chee syrup ọka, nke nwere ike ịmị shuga shuga, ma ọ bụ mmanụ kernel nke irighiri, nke nwere ike ibute. ịba ụba LDL (ọjọọ) cholesterol.

Ala ịchekwa ego ole na ole wee jikwaa maka ihe na -abanye n'ụlọ mmanya protein gị? Mee ha n'ụlọ site na uzommebe mmanya protein dị mma nke ahụ mara mma n'ezie. (metụtara: Ogwe Protein refrigerated nke 9 ga-eme ka ị chegharịa echiche ịga-iri nri gị)

Ntụziaka mmanya protein dị mma

Ntụziaka mmanya protein a na-eme n'ụlọ nwere ihe ndị dị mma dị ka oat-ọgaranya fiber na bọta almond nwere abụba dị mma, nke abụọ nwere carbs dị mgbagwoju anya na-agbari ngwa ngwa iji nye gị ume ma mee ka ahụ dịkwuo ogologo oge. Kama shuga a nụchara anụcha, mmanụ a honeyụ na -atọ ụtọ (ma ọ bụ maple sirop, ma ọ bụrụ na -amasị gị). Iji mee ka protein ahụ dị elu, uzommeputa gụnyekwara ntakịrị ntụ ntụ nke vanilla protein ntụ ntụ (naanị jiri akara kachasị amasị gị), mkpụrụ chia (nke nwere oke abụba omega-3), na ntụ ọka almond. (metụtara: Kedu ihe iri nri * Right * Ọnụ ego protein kwa ụbọchị dị ka n'ezie)

Ụzọ kachasị mma gị bụ iji protein ntụ ntụ nke dị nro na uto ka ọ na-agwakọta nke ọma ma ghara imeri ụtọ nke ihe ndị ọzọ. Iji nweta combo ahụ na -atọ ụtọ na nnu dị mma, uzommebe a na -achọkwa obere ibe chocolate na nnu nnu dị n'oké osimiri. (Ihe metụtara: Ogwe protein keto ndị a na-atọ ụtọ ma nwee naanị gram abụọ nke shuga)

Otu ozi ọma ọzọ gbasara ihe ndị a na-adịghị eme achịcha, ndị na-adịghị mmiri ara ehi, na ndị na-enweghị gluten-free protein Bar: Ha dị mfe ime. Nanị ihe ị ga -achọ bụ igwe ihe oriri, pan pan, nkeji ise ịchekwa (ee, ị nwere ya), yana ụfọdụ ihe ndị ị nwere ike nweela na pantiri gị.

Chip Chocolate Nnu Nnu Ogwe Protein Bọta Almond

Eme: Ogwe 10-12

Efrata

• 1 1/2 iko akpọrepu otis
• 1/2 iko almond butter (ọkacha mma n'akụkụ drippy)
• 1/2 iko ntụ ọka almond
• 1/2 iko vanilla protein ntụ ntụ (gburugburu 2 scoops maka ọtụtụ ụdị)
• 1/2 iko mmanụ a orụ ma ọ bụ maple sirop
• 3 mkpụrụ osisi chia tablespoons
• 2 tablespoons mmanụ aki oyibo, gbazee na ubé mma
• 1/2 teaspoon pawuda
• 1/4 teaspoon nnu oké osimiri dị mma, gbakwunyere maka ifesa n'elu
• 1/4 iko obere chocolate ibe

Ntuziaka

1. Debe efere achịcha 9x9 square na akwụkwọ akpụkpọ anụ ma ọ bụ tinfoil.
2. Tinye 1 iko oats n'ime ihe nrụpụta ihe oriri na ọkụ ruo mgbe ala n'ime ntụ ọka oat.
3. Tinye bọta almọnd, ntụ ọka almond, ntụ ntụ protein, mmanụ a /ụ/maple sirop, mkpụrụ chia, mmanụ aki oyibo, pawuda, na 1/2 teaspoon ezigbo nnu. Usoro ruo mgbe ngwakọta na -etolite bọọlụ ole na ole nke mgwakota agwa.
4. Gbakwunye ibe chọkọleti na nke fọdụrụ 1/2 iko oat, ma gbanye ruo mgbe etinyere ha nke ọma.
5. Nyefee ngwakọta n'ime efere achịcha, na -agbada ala. Wụsa nnu mmiri n'elu, jiri nwayọ na -abanye n'ụlọ mmanya.
6. Bugharịa efere esi nri n'ime friji. Kwe ka ọ dị jụụ ma ọ dịkarịa ala awa 2 tupu ịkpụ n'ime ụlọ mmanya. Ogwe ndị ahụ na-akacha mma mgbe echekwara ya n'ebe kpọrọ nkụ ma dị jụụ.

Ozi nri kwa mmanya (ọ bụrụ na ọ na -eme 12): kalori 250, abụba 12g, carb 25g, eriri 4g, protein 10g

Nyochaa maka