Izindlela zokupheka zamaprotheni ezizenzele

-Delile

• 1. Ibha yamaprotheni ye-Vegan
• 2. Ibha lamaphrotheni i-carb ephansi
• 3. Ibha yamaprotheni enosawoti
• 4. Ibha yamaprotheni elula
• 5. Ibha lamaphrotheni kufanelekile 

Lapha sibonisa izindlela zokupheka ezinhle ezingama-protein ezingama-5 ezingadliwa ngokudla okulula ngaphambi kwesidlo sasemini, esidlweni esisibiza ngokuthi i-colação, noma ntambama. Ngaphezu kwalokho ukudla amabha okusanhlamvu kungaba enye indlela ewusizo kakhulu ekusebenzeni kwangaphambi noma kokuthunyelwe ngoba kunikeza amandla futhi kuqukethe amaprotheni asiza ekwandiseni isisindo semisipha. Izithako ezisetshenzisiwe zitholakala kalula, kepha zingashintshwa ezinye, ngokusho kokuthanda kwakho futhi kuphephe kakhulu kulabo abanokungezwani nezinto ezithile komzimba, ukungabekezelelani kokudla, ngisho nakubantu abadla imifino noma kwemifino,.

Ngaphezu kwalokho, ngokuvamile, okwenziwe ekhaya kunempilo kakhulu ngoba lezi zindlela zokupheka ziphilile, aziqukethe ushukela ongeziwe futhi zingaba nomthelela ekwehliseni isisindo, lapho ziyingxenye yokudla okunama-khalori aphansi nokwenza umsebenzi ojwayelekile womzimba, ngokwesilinganiso noma umfutho ophakeme.

Kodwa-ke kubaluleke kakhulu ukuthi akuyona ukuphela kokudla okulula nsuku zonke kepha kuyisidlwana esinempilo futhi esisebenzayo sezinsuku ezimatasa kakhulu.

Bona ukuthi ungazilungiselela kanjani izindlela zokupheka ezinhle kakhulu.

1. Ibha yamaprotheni ye-Vegan

Izithako

• 1/2 inkomishi izinsuku ezifakiwe
• 1/2 inkomishi yamantshontsho aphekiwe
• 3 wezipuni kafulawa wama-alimondi
• 3 wezipuni ze-oat bran
• 2 wezipuni ibhotela lamantongomane

Imodi yokulungiselela

Shaya izinsuku nama-chickpeas ku-blender noma i-mixer, bese ufaka zonke izithako bese uxuba endishini. Faka le ngxube efomini nephepha lesikhumba bese uyisa efrijini amahora ama-2. Bese ususa iphepha lesikhumba bese usika imigoqo esimweni osifunayo.

2. Ibha lamaphrotheni i-carb ephansi

Izithako

• 150 g ibhotela lamantongomane elingenashukela
• I-100 mL yobisi lukakhukhunathi
• 2 ikholidi letiyi (10 g) loju (noma ama-molasses)
• 2 amaqanda abamhlophe (70 g)
• 50 g wamakinati athosiwe futhi angenawo usawoti
• 150 g wefilakisi

Imodi yokulungiselela

Mane nje uhlanganise zonke izithako esitsheni bese uxuba ngesandla kuze kushiye inhlama efanayo. Beka ngoqwembe ngephepha lesikhumba bese uwafaka esiqandisini amahora amabili. Bese ususa esiqandisini bese usika esimweni osifunayo.

3. Ibha yamaprotheni enosawoti

Izithako

• 1 iqanda
• 1 inkomishi oats ogoqiwe
• Isipuni esingu-1 sefulawa wefilakisi
• 1 1/2 ushizi weParmesan ogayiwe
• 1 ingcosana kasawoti kanye nopelepele
• 1 isipuni ibhotela lamantongomane
• 3 wezipuni zobisi
• 1 isipuni semvubelo ne-powder (yasebukhosini)

Imodi yokulungiselela

Beka zonke izithako endishini uhlanganise ngezandla kuze kube iyunifomu. Faka ipani lekhekhe lesiNgisi, embozwe ngephepha lesikhumba bese ubhaka cishe imizuzu engama-20 kuze kube nsundu ngegolide. Bese usika umumo oyifunayo, usashisa.

4. Ibha yamaprotheni elula

Izithako

• 1 inkomishi oats ogoqiwe
• 1/2 indebe granola
• 4 wezipuni ibhotela lamantongomane
• Izipuni eziyi-4 ze-cocoa powder
• 1/2 indebe yamanzi

Imodi yokulungiselela

Hlanganisa zonke izithako ngezandla zakho uze uthole inhlama efanayo. Faka isitsha esihlanganiswe nephepha lesikhumba, cindezela lize lifane bese ufaka esiqandisini amahora ama-2 bese usika isimo osifunayo.

5. Ibha lamaphrotheni kufanelekile 

Izithako

• 100 g kafulawa we-alimondi
• 100 g wezinsuku ezimanzi
• 100 g wamakhiwane omisiwe
• 60 g kakhukhunathi ogayiwe

Imodi yokulungiselela

Shaya zonke izithako ku-processor yokudla, bese ugoqoza ngezandla zakho, kuze kube yifomu yenhlama efanayo. Beka esitsheni esimbozwe ngephepha lesikhumba bese ufaka esiqandisini amahora amabili. Ngemuva kokukhipha, yinqume ibe sesimweni osifunayo.

Ukwenza ufulawa we-alimondi ekhaya, vele ubeke ama-alimondi endaweni yokucubungula ukudla ize iwele ngohlobo lukafulawa.

Kungenzeka futhi ukwenza ibhotela lamakinati elenzelwe noma unamathisele, vele ufake inkomishi eyodwa yamakinati angosa isikhumba ku-processor noma ku-blender bese ushaya kuze kube yilapho yakha 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.