Amakhekhe Amaphrotheni Aphuma Phambili Ozowenza

-Delile

• Amakhekhe Amaprotheni Anempilo Kakhulu—Isikhathi: Amakhekhe Eyogathi Kakolweni Wonke
• AmaPancake Amaphrotheni Ahamba Phambili Ahamba Phambili Kokuzivocavoca: Ama-Pancake Eqanda Nama-Oat
• Ama-Pancake Amaprotheni Anempilo Angcono Kakhulu Oku-3: Ikhekhe Elimnandi Lamazambane
• 7 Ama-Pancake Amaprotheni Anempilo Amaresiphi
• Ama-pancake we-Strawberry Cheesecake Amaprotheni
• AmaPancake Amaprotheni Ehlathi Elimnyama
• Amakhekhe Amaprotheni E-Blueberry Angenayo I-Gluten-Free Vegan
• Ama-pancake we-Raspberry Protein Awesome
• Ama-Pancake ama-Gingerbread aqoshiwe
• I-Peanut Butter ne-Jelly Protein Pancakes
• Amakhekhe wepancan Butter Chocolate we-Whole-Wheat
• Buyekeza kwe-

Nakuba ngizimisele ngokuzitika esikweni lePancake LangeSonto lezikhathi ezithile lokondla umphefumulo, uma kuziwa ekudleni okunempilo kwansuku zonke, ngokuvamile ngiqondisa amaklayenti ami okudla okunomsoco kude namabhulakifesi amnandi e-carb-centric njengamakhekhe. Isizathu? Sivame ukushisa kulawo ma-carbs alula kufulawa omhlophe ngokushesha okukhulu futhi sizumeke futhi silambe ngendlela emangalisayo, kungekudala ngemva kokudla naphezu kokuthi sasisanda kushwabadela intaba kafulawa, isiraphu, nebhotela. (Kepha khumbula ukuthi ama-carbs abambelela kuwe ukuze uqede ukuzivocavoca kwakho okulandelayo.) Amakholori angeziwe ku-bhotela nesiraphu esetshenzisiwe nawo anendlela ehlakaniphile yokwengeza ngaphandle kokukusiza uzizwe wanelisekile.

Uma udlalela ama-flapjacks athile azokwanelisa ukunambitheka kwakho kuyilapho uphehla umzimba wakho futhi usekela imigomo yakho, shaya ama-pancake anempilo. Iphrotheni izosiza ukuvimba ukuwohloka kwalawo ma-carbs ukuze uthole ushukela osegazini ozinzile namandla aqhubekayo. (PS Nakhu ukudla inani lamaprotheni empeleni kufanele libukeke.)

Uma udunyazwe amakhekhe amaprotheni anempilo ngaphambilini—aqinile, ahlafunayo, akwenza uphuthelwe okwakudala—silapha ukuze sikusize. Ukukusindisa esivivinyweni nasephutheni, sizame inqwaba yezindlela zokupheka futhi sabelana ngabangu-10 abebewine ngokusobala (kuwumsebenzi onzima, kepha umuntu kufanele akwenze). Ukuze uthole ukukhushulwa okwengeziwe kwamaprotheni, thuthukisa kusuka esimisweni esijwayelekile sesiraphu bese uzama ukukhipha njengamantongomane noma ibhotela le-nut, i-ricotta, noma iyogathi. Noma uma uthanda ama-pancake amaprotheni anempilo, iqanda limnandi-futhi lengeza amagremu angu-6 ngaphezulu kwamaprotheni. (Okuhlobene: Uhlu Lokugcina Lokudla Okunamaprotheni Aphezulu Okufanele Ukudle Njalo Ngesonto)

Amakhekhe Amaprotheni Anempilo Kakhulu—Isikhathi: Amakhekhe Eyogathi Kakolweni Wonke

Veza: 16 ama-pancake

Isebenza: 4 (ama-pancake ama-4 lilinye)

Ibhalansi elungile le-fluff ne-substance nge-flavour emnene ezohambisana nanoma yikuphi ukufakwa kwenhliziyo yakho. Le iresiphi enempilo ye-protein pancake yenza ama-servings amane, ngakho-ke uma ungafuni ukwabelana, zizwe ukhululekile ukubamba izinsalela-lokhu kuhle ukuphinda uvuselele. (Okuhlobene: Ama-Hacks Wokulungiselela Okudliwayo angu-11 Odinga Ukuzama)

Izithako

• 1 iqanda
• Indebe ye-3 / 4ubisi olungu-2% (noma ubisi olungenalo ubisi lokuzikhethela)
• 1 ithisipuni i-vanilla ekhishwe
• Indebe ye-3/4 ye-yogurt yamafutha aphansi
• 1 inkomishi ufulawa wekhekhe ophelele
• 1/2 isipuni sokubhaka isoda
• 1 isipuni ushukela (ngokuzithandela)
• 1 ithisipunii-powder yokubhaka
• Udoti kasawoti

Izikhombisi-ndlela

1. Hlanganisa izithako ezimanzi endishini enkulu.
2. Endishini ehlukile, hlanganisa izithako ezomile.
3. Hlanganisa izithako ezomile zibe manzi zize zihlangane kahle.
4. Vumela ukuhlala imizuzu emi-5.
5. Okwamanje, gcoba i-skillet nokushisa ngokushisa okuphakathi naphakathi.
6. Faka isipuni 2 kuya ku-3 wezipuni ze-batter esikhwameni esivuthayo, usebenzisa emuva kwesipuni ukubhebhethekisa phezulu. Pheka kuze kufike lapho ama-pancake aqala ukuqhuma bese ufiphaza. Vumela ukupheka omunye umzuzu noma emibili bese udlulisela epuleti. Mboza ngelinye ipuleti ukuze ufudumale.
7. Sebenzisa uwoyela omningi phakathi kwamaqoqo njengoba kudingeka.
8. Khonza ngokufudumele.

Ulwazi lokudla ngokuphakela ngakunye (Ama-pancake ama-4, ngaphambi kokugcwalisa): ama-calories angu-184, amaprotheni angu-11g, ama-carbohydrate angu-29g, ama-3g we-fibre yokudla, ama-7g ingqikithi kashukela (3g ushukela owengeziwe), amafutha angu-3g

AmaPancake Amaphrotheni Ahamba Phambili Ahamba Phambili Kokuzivocavoca: Ama-Pancake Eqanda Nama-Oat

Isebenza: 1

Ayahlafuna futhi ayagcwala, lawa makhekhe amancanyana anempilo alungele ukudla kwangemva kokujima lapho okubalulekile kwakho kuyiprotheni, izibalo. Lezi futhi ziwumthombo omuhle wama-carbohydrate ayinkimbinkimbi ngenxa yama-oats. Uma ungenzi okusanhlamvu, zama okuthile okufana nokudla kwe-alimondi noma ufulawa kakhukhunathi, kodwa khumbula ukuthi isikhathi sokupheka singahluka futhi kungase kudingeke wengeze uketshezi oluthile (njengobisi) ukuze lusebenze.

Izithako

• 1/2 indebe oats ogoqiwe
• 2 amaqanda noma 1/3 inkomishi amaqanda abamhlophe
• 1 i-scoop protein powder (cishe 3 wezipuni)
• 1/4 isipuni se-vanilla

Izikhombisi-ndlela

1. Gaya ama-oats ku-processor encane yokudla ize ifane nofulawa.
2. Engeza amaqanda, i-protein powder, ne-vanilla. Pulsa kuze kuhlanganiswe kahle.
3. Gcoba i-skillet ngamafutha, ibhotela, noma isifutho sokupheka nokushisa emlilweni ophakathi. Beka i-batter phakathi, usebenzisa izipuni ezimbili kuya kwezi-3 zekhekhe ngalinye.
4. Shisisa kuze kuphekwe, cishe imizuzu emi-2 kuya kwemi-3 ohlangothini ngalunye. Dlulisela epuletini.
5. Khonza ngokufudumele.

Ukwehluka: Uma ufisa, engeza ama-blueberries ukushaya. Noma ungabeka ama-pancake ngejamu oyikhonzile noma amajikijolo afudumele.

Ulwazi lokudla okunomsoco ngokuphakela ngakunye (iresiphi ihlaziywa kusetshenziswa amaqanda ama-2 aphelele kanye neprotein ye-whey): Amakholori angama-418, amaprotheni angama-38g, ama-carbohydrate angama-34g, i-4g fiber yokudla, ushukela ophelele ongu-3g (ushukela ongu-0g ongeziwe), amafutha angu-14g

Ama-Pancake Amaprotheni Anempilo Angcono Kakhulu Oku-3: Ikhekhe Elimnandi Lamazambane

Isebenza: 1

Ingabe ufuna inketho engenazo okusanhlamvu, engenayo i-gluten ehlangana ngokuphazima kweso? Lawa makhekhe amakhekhe kabhatata anezithako ezintathu awakho. (Konke ngawe!) Kuphinde kube yindlela enhle yokunyonyoba amavithamini entweni yakho yokuqala yasekuseni. (Uma kwenzeka ufuna ukwazi, yebo, kunomehluko phakathi kwebhatata ne-yam.)

Izithako

• 1 ubhatata ophakathi
• Iqanda eli-1 noma i-1/4 inkomishi iqanda elimhlophe lamaqanda
• 1/4 ithisipuni isinamoni

Izikhombisi-ndlela

1. Gcoba amazambane ngemfoloko izikhathi ezimbalwa bese uwabilisa ku-microwave imizuzu emi-5 noma engu-6 noma aze athambe. Vumela ukuthi kuphole kuze kube yilapho usukwazi ukukuphatha ngokuphephile. Gcoba inyama yamazambane ku-processor yokudla.
2. Shaya amazambane ngeqanda kanye nesinamoni kuze kube yinhlama.
3. Gcoba i-skillet ngamafutha, ibhotela, noma isifutho bese uvula ukushisa kumaphakathi. Lapho i-skillet ishisa, uthele i-batter ku-skillet. (Ungenza ama-pancake amakhulu amakhulu noma amancane amancane.) Shelelisela ngemuva kwesipuni ukwenza isimo se-pancake.
4. Pheka kuze kusethwe, cishe imizuzu engama-4 ukuya kwemi-5 ohlangothini ngalunye, uphendukisa uhhafu. Isikhathi sokupheka sizoncika kumakhekhe amancane kasayizi wepancake kuzothatha isikhathi esincane.
5. Dlulisela epuletini.
6. Phezulu nge-toppings oyifunayo futhi ujabulele.

Izinguquko: Ukuze uthole i-twist emnandi, yeka isinamoni bese ufaka ukwatapheya, ushizi wembuzi, noma iqanda phezulu.

Imininingwane yokudla okunempilo (ukuthola ama-pancake enempilo amaprotheni usebenzisa iqanda elikhulu eli-1, ngaphambi kokufakwa phezulu): 175 kilojoule, 8g amaprotheni, 26g carbohydrate, 4g fiber, 6g ingqikithi ushukela (0g ushukela owengeziwe), 4g amafutha

7 Ama-Pancake Amaprotheni Anempilo Amaresiphi

Ufuna okunye okuhlukile kwe-flavour noma imithombo yamaprotheni 'yekhekhe lakho? Qhubeka ufundele ama-pancake we-protein aphefumulelwe ukupheka, aphekwe ushokoledi kanye ne-cottage shizi.

Ama-pancake we-Strawberry Cheesecake Amaprotheni

Ikhekhe likhekhe lesidlo sasekuseni? Yebo, ngiyacela. Lesi sitaki senjabulo sihlanganisa i-protein powder (zama lokhu uma ufuna izinketho zamaprotheni asekelwe esitshalweni) kanye nokugcwalisa ushizi we-cream esekelwe ku-yogurt yesiGreki. Konke kukhishwe ngomhluzi we-lemony sitrobheli ophilayo ukuqedela indalo ephefumulelwe i-dessert.

Thola iresiphi enempilo ye-protein pancake: I-Strawberry Cheesecake Protein Pancakes

AmaPancake Amaprotheni Ehlathi Elimnyama

Zingahle zibukeke njengezinye zezinselelo zokudla idina eziphambene ezingakutholela isidlo samahhala nesisu, kepha lesi sitaki sikulungele ngokumangazayo — senziwe nge-protein powder, i-cocoa engenashukela, i-yogurt yamaGrikhi, namacherry afriziwe. Uzozibuza ukuthi kungani ubungeyena njalo umuntu wasekuseni.

Thola iresiphi enempilo ye-protein pancake: AmaPancake Amaprotheni Ehlathi Elimnyama

Amakhekhe Amaprotheni E-Blueberry Angenayo I-Gluten-Free Vegan

Lawa mapancake anempilo e-vegan gluten anempilo enziwe ngebhanana, i-oats, i-protein powder, nobisi lwefilakisi, futhi agcwele amajikijolo anamanzi okumangala okumnandi.

Thola iresiphi enempilo ye-protein pancake: Amaprotheni ama-Pancake we-Blueberry

Ama-pancake we-Raspberry Protein Awesome

Egcwele i-cottage shizi ecebile ngamaprotheni nobisi lobisi, futhi enziwe ngoshukela oqanda iqhwa, lawa ma-pancake anempilo asuselwa kummbila ayindlela yokwelapha engenacala.

Thola iresiphi enempilo ye-protein pancake: Amapancake ama-raspberry apakishwe ngamaphrotheni

Ama-Pancake ama-Gingerbread aqoshiwe

Ubani odinga amakhukhi uma ungakwazi ukujabulela ipuleti lekhekhe le-gingerbread elibabayo ngaphandle kwecala? Lawa ma-pancake anempilo ashesha kakhulu ahlangana ndawonye ku-blender (nawa amamodeli ayisithupha e-blender esiwathandayo), futhi aqhwaza kahle kakhulu ukuze enze i-make-ahead brunch!

Thola iresiphi enempilo ye-protein pancake: Amaprotheni ama-Pancakes aqoshiwe we-Gingerbread

I-Peanut Butter ne-Jelly Protein Pancakes

Lezi zingane azinayo i-gluten ngokuphelele, kepha zipakisha umthamo omkhulu wamaprotheni ne-fiber ngenxa yenhlanganisela ye-protein powder, amaqanda abamhlophe, ufulawa kakhukhunathi, nokugcwaliswa kwebhotela likakinati elinamafutha aphansi. Uyazi ukuthi bathini: Ukuphakama kwesitaki se-pancake, ukusondela kuNkulunkulu! Amen kulokho. (Okuhlobene: Kuyini Ukudla kwe-F-Factor-futhi Ingabe Kunempilo?)

Thola iresiphi enempilo ye-protein pancake: Amaprotheni Ibhotela Lamantongomane kanye Jelly Pancake

Amakhekhe wepancan Butter Chocolate we-Whole-Wheat

Enziwe ngofulawa kakolweni ogcwele, ubisi lwe-alimondi, neqanda, lawa ma-pancake anempilo amnandi athola amandla emisipha yawo ebhoteleni lamantongomane eliyimpuphu, eleza ukunambitheka okukhulu kwamantongomane ngamafutha amancane namaprotheni amaningi.

Thola iresiphi enempilo yama-pancake amaprotheni: Amakhekhe Amakhekhe Amabhotela Amantongomane Aphelele

Buyekeza kwe-