Iyini Amaphrotheni Ice Cream, futhi Ingabe Inempilo?

-Delile

• Yini i-protein ice cream?
• Izinzuzo ze-protein ayisikhilimu
• Amaprotheni aphezulu
• Amakholori aphansi
• Kulula ukwenza
• Amashansi angaba khona
• Ingaqukatha ushukela ongeziwe
• Izakhamzimba eziphansi
• Kungadala izingqinamba zokugaya ukudla
• Kungakhuthaza ukudla ngokweqile
• Ungawatholaphi amaprotheni ice cream
• Okubalulekile

Amaphrotheni ice cream isheshe yaba intandokazi phakathi kwama-dieters afuna indlela enempilo yokwanelisa izinyo lawo elimnandi.

Uma kuqhathaniswa no-ayisikhilimu wendabuko, iqukethe ama-calories ambalwa kakhulu nenani eliphakeme lamaprotheni ngokudla ngakunye.

Kodwa-ke, ungazibuza ukuthi ingabe izinzuzo zezempilo zalo mkhiqizo othandwayo ziphila ngokuxokozela.

Lo mbhalo ubheka izinzuzo nokuncipha kweprotheni ice cream, futhi unikeze iresiphi elula ukuqala ukuyenza ekhaya.

Yini i-protein ice cream?

U-ayisikhilimu wamaprotheni umakethwa njengenye indlela enempilo kune-ayisikhilimu ejwayelekile.

Ngokuvamile iphakeme ngamaphrotheni futhi iphansi ngama-calories kunokwelashwa okuvamile kwamaqhwa, okwenza kube inketho ethandwayo phakathi kwabathengi abazi impilo.

Iningi lemikhiqizo lisebenzisa izinto ezinoshukela ezinama-khalori aphansi njenge-stevia noma i-sugar alcohol ukusika ama-calories noshukela ongeziwe.

Zibuye ziqukethe cishe u-8-20 amagremu wamaprotheni nge-pint (473 ml) emithonjeni efana ne-milk protein concentrate noma i-whey protein.

Ngaphezu kwalokho, ezinye izinhlobo zengeza i-fiber ukukhuthaza imizwa yokugcwala, noma ama-prebiotic, ayizinhlanganisela ezisiza ukukhula kwamagciwane anenzuzo emathunjini (,).

U-ayisikhilimu wamaprotheni ungaphezulu kwamaprotheni futhi ukhalori ophansi kune-ayisikhilimu ejwayelekile. Ezinye izinhlobo zinama-sweeteners anama-khalori aphansi, amaprotheni, ne-fiber eyengeziwe noma ama-prebiotic.

Izinzuzo ze-protein ayisikhilimu

Amaphrotheni u-ayisikhilimu angaxhunyaniswa nezinzuzo eziningana ezisekelwe ebufakazini.

Amaprotheni aphezulu

Njengoba igama lalo lisho, i-protein ayisikhilimu iphakeme kakhulu ngamaprotheni.

Yize inani eliqondile lingahluka, iningi lemikhiqizo lipakisha ama-8-22 amagremu alesi sakhi ngepenti ngayinye (473 ml), noma ama-2-6 amagremu ngokusebenza ngakunye.

Amaprotheni abalulekile ezicini eziningi zempilo yakho, kufaka phakathi ukusebenza komkhumbi wegazi, impilo yokuzivikela ezifweni, nokulungiswa kwezicubu ().

Iphinde ibambe iqhaza elibalulekile ekwakheni imisipha, yingakho kunconywa ngokujwayelekile ukuthi kudle umthombo omuhle wamaprotheni ngemuva kokuqeqeshwa kokumelana nokwandisa imiphumela ().

Amaprotheni we-Whey, ikakhulukazi, ayisithako esivamile emikhiqizweni eminingi yamaprotheni ayisikhilimu.

Ucwaningo lukhombisa ukuthi i-whey protein ingakhulisa ukukhula kwemisipha, ukwehla kwesisindo, nokubuyiselwa kwemisipha ngemuva kokuzivocavoca (,,).

Amakholori aphansi

Amaprotheni ice cream aphansi kakhulu kuma-calories kunezinhlobo ezijwayelekile.

Ngenkathi u-ayisikhilimu wendabuko engapakisha cishe ama-calories ayi-137 ngenkomishi engu-1/2 (amagremu angama-66), izinhlobo eziningi ze-ayisikhilimu wamaprotheni aqukethe ngaphansi kwengxenye yalelo nani ().

Lokhu kungazuzisa ngokumangazayo uma ufuna ukunciphisa isisindo, njengoba ukusika ukudla kwakho ikhalori kungaba isu eliphumelelayo lokuphathwa kwesisindo.

Ngokuya kokunye ukubuyekezwa okukhulu kwezifundo ezingama-34, ukudla okunama-kilojoule amancane kunganciphisa isisindo somzimba ngokwesilinganiso esingu-8% ngaphezu kwezinyanga ezi-3-12 ().

Noma kunjalo, ukudla okunama-khalori aphansi njengeprotheyini u-ayisikhilimu kufanele kubhanqwe nokudla okunempilo, okunempilo ukukhulisa ukuncipha komzimba nokugcina imiphumela isikhathi eside.

Kulula ukwenza

Enye yezinzuzo ezinkulu zeprotheni ice cream ukuthi kulula ukwenza ekhaya.

Izindlela zokupheka eziningi zisebenzisa i-protein powder kanye nobhanana obandisiwe, ukunambitheka, nobisi lwakho olukhethile.

Ukwenza ekhaya nakho kukubeka ekulawuleni izithako.

Lokhu kungaba yindlela enhle uma unezinkinga zokudla noma unenkinga yokubekezelela noma iziphi izithako ezitholakala ezinhlotsheni ezithengwe esitolo.

U-ayisikhilimu wamaprotheni unamaprotheni amaningi futhi unama-calories aphansi, angaxhasa ukwehla kwesisindo nokukhula kwemisipha. Kubuye kube ukudla okulula futhi okulula ongakwenza kalula ekhaya.

Amashansi angaba khona

Yize u-ayisikhilimu wamaprotheni unikeza izinzuzo eziningana, kunezinkinga ezimbalwa okufanele uzicabangele.

Ingaqukatha ushukela ongeziwe

Izinhlobo eziningi zamaprotheni ayisikhilimu zisebenzisa i-sugar alcohol kanye namaswidi wemvelo afana ne-stevia ukusiza ukwehlisa okuqukethwe kwawo kwekhalori.

Kodwa-ke, imikhiqizo eminingi isenalo cishe u-1-8 amagremu kashukela ongeziwe ngokusebenza ngakunye.

Yize lokhu kungaphansi kakhulu kwe-ayisikhilimu ejwayelekile, engaqukatha le mali ephindwe kabili noma ephindwe kathathu, ushukela ongeziwe usengayilimaza impilo yakho.

Ucwaningo lukhombisa ukuthi ukudla ushukela okwengeziwe kungasiza ezimeni eziningi ezingalapheki, kufaka phakathi ukukhuluphala, isifo senhliziyo, isifo sikashukela nezinkinga zesibindi ().

Imihlahlandlela Yezokudla yakamuva kakhulu yabantu baseMelika incoma ukukhawulela ukusetshenziswa koshukela okungeziwe kube ngaphansi kwamaphesenti ayi-10 wamakholori akho ansuku zonke, alingana cishe no-50 amagremu ngosuku ekudleni okungama-khalori angu-2 000 ().

Ukudla u-ayisikhilimu wamaphrotheni owodwa noma amabili ngosuku kunganikela ngenani elikhulu likashukela ongeziwe ekudleni kwakho, yingakho kubaluleke kakhulu ukulinganisela ukudla kwakho.

Izakhamzimba eziphansi

Ngenkathi i-ayisikhilimu wamaprotheni iqukethe inani elihle lamaprotheni ekukhonzeni ngakunye, imvamisa ayinazo ezinye izakhi zomzimba ezibalulekile ezidingekayo ekudleni okunempilo.

Ngaphandle kwe-calcium, u-ayisikhilimu wamaprotheni imvamisa uqukethe amanani amancane kakhulu amanye amavithamini namaminerali amaningi.

Ezimweni eziningi, lokhu kungenzeka kungakhathazi kakhulu uma uthola lezi zakhi zomzimba kokunye ukudla njengengxenye yokudla okunempilo.

Kodwa-ke, uma uhlala udla u-ayisikhilimu wamaprotheni esikhundleni sokunye ukudla okulula okunempilo njengezithelo noma imifino, kungakhuphula ubungozi bokushoda kokudla okunempilo esikhathini eside esizayo.

Kungadala izingqinamba zokugaya ukudla

Izinhlobo eziningi ze-ayisikhilimu wamaprotheni zinezithako ezingeziwe ezingadala izingqinamba zokugaya ukudla kwabanye abantu.

Ikakhulu, amanye afaka ama-prebiotic, akhuthaza ukukhula kwamagciwane esiswini sakho futhi angadala imiphumela emibi yokugaya ukudla efana negesi ().

Izidakamizwa zotshwala, ezitholakala nasemikhiqizweni eminingi, zihlotshaniswa nezimpawu ezingezinhle ezifana nesicanucanu, igesi nokuqunjelwa ().

Okuhlukile yi-erythritol, utshwala obujwayelekile obushukela obutholakala ku-ayisikhilimu wamaprotheni ongahlobene nezinkinga ezifanayo zokugaya ukudla njengezinye izinhlobo eziningi ().

Noma kunjalo, ngamanani amakhulu, kukhonjisiwe ukuthi kubangela izimpawu ezinjengokuduma kwesisu kanye nesicanucanu kubantu abathile ().

Kungakhuthaza ukudla ngokweqile

Amaphrotheni u-ayisikhilimu athengiswa njengenye indlela enama-khalori aphansi kune-ayisikhilimu yendabuko, futhi izinhlobo eziningi zikhangisa ukuthi ziqukethe inani eliphansi kakhulu lamakhalori ngopende ngamunye (437 ml) kwilebula.

Kodwa-ke, abantu abaningi abaqapheli ukuthi isitsha ngasinye siphethe izinsizakalo ezine, 1/2-cup (66-gram) esitsheni ngasinye.

Lokhu kungakhuthaza imikhuba yokudla engenampilo nokudla ngokweqile ngokukukhuthaza ukuthi udle sonke isitsha ngesikhathi esisodwa.

Ngaphezu kwalokho, kungathatha indawo yokunye ukudla okunomsoco ocebile kumavithamini namaminerali amaningi okudingwa ngumzimba wakho.

U-ayisikhilimu wamaphrotheni unezakhi eziphansi kepha imvamisa uqukethe ushukela ongeziwe nezinye izithako ezingadala izingqinamba zokugaya ukudla. Kungakhuthaza futhi imikhuba yokudla engenampilo nokudla ngokweqile.

Ungawatholaphi amaprotheni ice cream

U-ayisikhilimu wamaphrotheni kulula ukwenza ekhaya usebenzisa izithako ezimbalwa nje ezilula.

Ukuze uqalise, engeza ibhanana eli-1 elifriziwe, izipuni ezi-2 (30 amagremu) we-protein powder, nezipuni ezi-3 (45 ml) ozikhethele ubisi kumprosesa wokudla.

Ungasebenzisa futhi amanye ama-mix-ins ukukhulisa ukunambitheka kwe-ayisikhilimu wakho, kufaka phakathi izithelo ezifriziwe, ama-chocolate chips, i-vanilla extract, noma i-cocoo nibs.

Ngemuva kwalokho, mane nje uhlanganise ukuxubana umzuzu owodwa kuya kwemibili ize ifinyelele endaweni e-creamy, eguquguqukayo.

Uma ucindezelwe isikhathi, u-ayisikhilimu wamaprotheni uvame ukutholakala ezitolo ezinkulu eziningi ezinkulu.

Imikhiqizo edumile ifaka i-Halo Top, i-Yasso, i-Chilly Cow, i-Enlightened, ne-Arctic Zero.

Okungakuhle, funa umkhiqizo onama-gramu ayi-4 wamaprotheni ngokudla ngakunye nangaphansi kuka-5 amagremu kashukela owengeziwe ukukhulisa izinzuzo ezingaba khona.

U-ayisikhilimu wamaprotheni kulula ukwenza ekhaya. Kukhona nemikhiqizo nezinhlobo eziningi ezahlukene ezitholakala ezitolo ezinkulu ezinkulu kakhulu.

Okubalulekile

U-ayisikhilimu wamaprotheni uyikhalori ephansi, ehlukile enamaprotheni ehlukile ku-ayisikhilimu wendabuko, okwenza kube inketho enhle uma ufuna ukunciphisa ukudla kwakho kwekhalori ngaphandle kokusika amaswidi.

Noma kunjalo, akufanele kube ukudla okuyisisekelo ekudleni kwakho, njengoba iqukethe ushukela owengeziwe futhi iphansi ezakhiweni eziningi ezibalulekile.

Ngakho-ke, kungcono ukujabulela u-ayisikhilimu wamaprotheni ngokulinganisela njengokudla okumnandi kwesinye isikhathi njengengxenye yokudla okunempilo, okuyindilinga.