Izinzuzo zebhotela lamantongomane

-Delile

• Izinzuzo zebhotela lamantongomane
• Uyenza kanjani ibhotela lamantongomane
• Amaprotheni Vitamin ane-Peanut Butter
• Imininingwane Yamabhotela Amantongomane

I-peanut butter yindlela elula yokwengeza ama-calories namafutha amahle ekudleni, okwenza ukhuluphale ngendlela enempilo, evuselela ngokwemvelo ukukhula kwemisipha nokwanda kokuzivikela komzimba.

Ngokufanelekile, ibhotela lamantongomane kufanele lenziwe kuphela ngamakinati athosiwe futhi agayiwe, kungabikho ushukela ongeziwe noma okokunandisa okufakelwayo. Ngaphezu kwalokho, kunezinguqulo emakethe ngokufakwa kwamaprotheni we-whey, i-cocoa noma i-hazelnut, ngokwesibonelo, nazo ezinempilo futhi ezisiza ukwehluka ukunambitheka kokudla.

Izinzuzo zebhotela lamantongomane

I-peanut butter ingasetshenziselwa izinhloso ezahlukahlukene, isanda kusetshenziselwa ukusiza inqubo yokuthola isisindo semisipha. Ngakho-ke, ibhotela lamantongomane lishukumisa i-hypertrophy njengoba inezici ezilandelayo:

1. Cebe ngamaprotheni, ngoba amakinati ngokwemvelo aqukethe ukuminyana okuhle kwalesi sakhi;
2. Yiba i-hypercaloric yemvelo, ethanda ukuzuza kwesisindo ngendlela enhle, ngaphandle kokukhuthaza ukunqwabelana kwamafutha;
3. Ukuba ngumthombo weamafutha amahle njenge-omega-3, eqinisa amasosha omzimba futhi inciphise ukuvuvukala emzimbeni;
4. Thanda ukusikwa kwemisipha futhi ivimbela amajaqamba, njengoba iqukethe i-magnesium ne-potassium;
5. Ukuba yisicebi ku Amavithamini ayinkimbinkimbi B, okuthuthukisa ukusebenza kwe-mitochondria, okuyizingxenye zamaseli abhekele ukuhlinzeka amandla emzimbeni;
6. Vimbela ukulimala kwemisipha, njengoba icebile ngama-antioxidants anjengevithamini E nama-phytosterol.

Ukuthola lezi zinzuzo, kufanele usebenzise okungenani isipuni esingu-1 sebhotela lamantongomane nsuku zonke, esingasetshenziswa njengokugcwalisa izinkwa noma ukufakwa kumavithamini, izindlela zokupheka zamakhukhi okusanhlamvu okuphelele, okokufaka ikhekhe noma izithelo eziqoshiwe esidlweni esisheshayo. Bheka futhi zonke izinzuzo zamakinati.

Uyenza kanjani ibhotela lamantongomane

Ukwenza ibhotela lamantongomane lendabuko, vele ufake inkomishi eyodwa yamantongomane angenasikhumba ku-processor noma i-blender bese uyishaya ize yakhe unamathisela o-creamy, okufanele ugcinwe esitsheni esinesivalo esiqandisini.

Ngaphezu kwalokho, kungenzeka ukuthi unamathisele usawoti noma uswidi ngokwengeziwe ngokunambitha, futhi ungafakwa usawoti omncane, noma unongwe ngoju oluncane, ngokwesibonelo.

Lokhu kunama kungadliwa ngezithelo, i-toast noma amavithamini, futhi kungasiza enqubweni yokuthola isisindo semisipha. Yazi ezinye izinketho zokudla okulula ukuze uthole ubukhulu bemisipha.

Amaprotheni Vitamin ane-Peanut Butter

Uvithamini onebhotela lamantongomane uyingxube yekhalori ephezulu engadliwa endaweni yokudla noma ngemuva kokuzivocavoca, ngokwesibonelo.

Izithako:

• 200 ml wobisi lonke;
• Ibhanana eli-1;
• Ama-strawberry ayi-6;
• Izipuni ezimbili zama-oats;
• Isipuni esingu-1 sebhotela lamantongomane;
• Isilinganiso se-1 se-whey protein.

Imodi yokulungiselela:

Shaya zonke izithako ku-blender bese uthatha u-ayisikhilimu.

Imininingwane Yamabhotela Amantongomane

Ithebula elilandelayo linikezela ngemininingwane yokudla okunempilo ngo-100 g webhotela lonke lamantongomane, ngaphandle koshukela ongeziwe noma ezinye izithako.

Isipuni sikabhotela wamantongomane sinesisindo esingaba ngu-15g, kubalulekile ukuqaphela ubukhona bukashukela ohlwini lwezithako kwilebula lomkhiqizo, ukugwema ukuthenga izinto zokunamathisela ezinoshukela owengeziwe ukuthuthukisa ukunambitheka kwawo.

Ukukhulisa imiphumela yakho yokuqeqeshwa nokukhuthaza i-hypertrophy, bona okunye ukudla okusiza ukuthi uthole isisindo semisipha.