Iziphuzo Zamaphrotheni Ezinabantu Abanesifo Sikashukela

-Delile

• Amaprotheni aphuza i-101
• 1. Ibhotela lamantongomane nejelly protein shake
• 2. French ubhontshisi amaprotheni Shake
• 3. Ilayisi protein shake
• 4. Apple isinamoni soya shake
• 5. Soy smoothie enhle
• 6. Amaprotheni aphezulu, angenashukela, i-chocolate smoothie
• 7. I-smoothie yasekuseni ye-Strawberry-banana
• 8. I-berry protein exutshiwe i-smoothie

Amaprotheni aqhaqhazela nama-smoothies konke ukufutheka kulezi zinsuku. Lezi ziphuzo ezidumile zangaphambi nangemuva kokuzivocavoca zingafaka cishe noma isiphi isithako ngaphansi kwelanga, ngakho-ke uma unesifo sikashukela, kungokwemvelo ukuzibuza ukuthi sizoluthinta kanjani ushukela wegazi lakho. Lokho kusho, asikho isizathu sokugwema lezi ziphuzo. Kunezindlela eziningi zokupheka ezinesifo sikashukela ezitholakala ku-inthanethi. Lapha, siqoqa izindlela zethu eziyisishiyagalombili zokupheka kwamaprotheni kanye nama-smoothie zokupheka zabantu abanesifo sikashukela.

Amaprotheni aphuza i-101

Ngokuvamile, iziphuzo zamaprotheni zenziwa nge-protein powder kanye noketshezi. Ngokuya ngezidingo zakho zokudla, lolu ketshezi kungaba:

• amanzi
• ubisi lobisi
• ubisi lwamantongomane
• ubisi lwelayisi
• ubisi lwembewu

Amanye ama-add-ins afaka:

• cottage shizi
• iyogathi
• amantongomane
• amantongomane aluhlaza

Ama-sweeteners, izithelo ezintsha noma ezifriziwe, nemifino emisha nayo ingezwa. Akukho kudla okungavunyelwe uma unesifo sikashukela. Noma kunjalo, kubalulekile ukukhawulela ama-carbohydrate acwengekile okungenzeka ukuthi anyuse ushukela wegazi lakho.

Ukudla amafutha ngama-carbohydrate kungasiza ekugayeni ukudla okuhamba kancane. Lokhu kunganciphisa ubude besikhathi esithatha ushukela ukushaya igazi lakho. Imithombo yamafutha enambitha kakhulu eziphuzweni zamaprotheni ifaka:

• amantongomane
• amantongomane aluhlaza
• imbewu ye-hemp
• imbewu yefilakisi
• imbewu ye-chia
• ukwatapheya

Uma kungenzeka, engeza i-fiber esiphuzweni sakho samaprotheni. Kuyasiza ukubambezela ukumuncwa kukashukela komzimba wakho. I-oatmeal, i-flaxseed emhlabathini, imbewu ye-chia, ne-bran bran kukhona i-fiber ephezulu futhi i-protein-isiphuzo enobungane.

Ezinye zokupheka zokuphuza amaprotheni zibiza isiraphu ye-maple noma iStevia. Isiraphu yemephu inoshukela omningi, kepha ingajatshulelwa kancane. UStevia ungumnandi ongenamsoco, ongenama-khalori ongeke akhuphule ushukela wegazi lakho. Lapho wenza ama-shakes nama-smoothies, sebenzisa inani elincane kakhulu le-sweetener okungenzeka.

Amaprotheni amaningi asele enziwe ngaphambili nama-smoothies alayishwa ngoshukela ocwengekile. Ukubheja kwakho okuhle kakhulu ukuwenzela ekhaya lapho ungalawula khona izithako.

Nazi izindlela zokupheka eziyisishiyagalombili ongazama ngazo:

1. Ibhotela lamantongomane nejelly protein shake

I-peanut butter ejwayelekile nesangweji le-jelly elenziwe nge-jelly ecebile ushukela nesinkwa esinama-carb ngokuvamile kuvinjelwe abantu abanesifo sikashukela. Manje usungaphuza ukudla kwakho kokunethezeka okuthandayo nalokhu okunamandla nokunambitheka kwamaprotheni Shake kusuka eDashing Dish. Inikeza isilinganiso samaprotheni esivela kathathu kusuka ku-protein powder, ibhotela lamantongomane, kanye ne-cottage shizi. Ushukela ophansi noma ujamu ongenawo ushukela unezela ubungako obufanele.

Thola iresiphi!

2. French ubhontshisi amaprotheni Shake

I-toast yaseFrance ivame ukufakwa noshukela oluyimpuphu bese igcwala isiraphu, ngakho-ke ngokuvamile akubhekwa njengokudla okunesifo sikashukela. Yilapho kungena khona lokhu kuzamazama kwamaprotheni, nakho okuvela kuDashing Dish. Kukunika ukubola kwesinkwa saseFrance, ngaphandle koshukela abengeziwe. Izithako eziyinhloko ze-shake yi-protein powder ne-cottage shizi. UStevia nokuthinta isiraphu ye-maple kunikeza ubumnandi.

Thola iresiphi!

3. Ilayisi protein shake

Lokhu kuzamazama kwenziwa ngerayisi le-protein powder, okuhlukile kune-whey protein powder, nezithelo ezintsha noma ezibandisiwe. Kubandakanya namantongomane kanye nembewu yefilakisi yamafutha anempilo nefayibha. Isithako esimangazayo kulokhu kuzamazama uwoyela we-borage, onezinto ezilwa nokuvuvukala.

Akufanele usebenzise uwoyela we-borage uma ukhulelwe noma uma uthatha imithi ye-warfarin noma ye-seizure. Amafutha nawo angadala izinkinga zokugaya ukudla. Uma ungeke ukwazi ukusebenzisa uwoyela we-borage noma uma ukhathazekile ngemiphumela emibi, ungayishiya kule recipe. Usazovuna izinzuzo zokunambitheka okumnandi kwamaprotheni.

Thola iresiphi!

4. Apple isinamoni soya shake

Lokhu kunyakaziswa kwamaprotheni okuvela eTarladalal.com kukhumbuza uphaya we-apula likaGogo. Yenziwe ngamacube ama-apula anothe ngemicu, inhlanganisela yamasi nobisi lobisi, nokufafaza isinamoni. Ama-apula amasha ayizithelo ezinhle kunoma ngubani othintekayo ngamazinga kashukela egazini lawo.

Thola iresiphi!

5. Soy smoothie enhle

Uma ungabekezeleli i-lactose noma ungadli imifino kuphela, i-Diabetes Self-Management inokukhetha okuhle kakhulu kwe-smoothie kwakho. Yenziwe ngobisi lwe-soy olucebe ngamaphrotheni kanye ne-silken tofu. Ama-strawberry afriziwe, uhhafu webhanana elincane, kanye nokukhishwa kwe-alimondi kungeza ukunambitheka. Uma ungakaze uzame i-silken tofu phambilini, lesi yisikhathi esifanelekile sokwengeza ukunambitheka kolwanga lwakho.

Thola iresiphi!

6. Amaprotheni aphezulu, angenashukela, i-chocolate smoothie

Uma ngabe ubuzizwa uphucwa ukuphatha okumnandi okuthandayo, ungabe usaqhubeka. Le smoothie ebandayo evela kuMama OngenaShukela inakekela izifiso zakho zikashokoleti. Yenziwe ngobisi lwe-alimondi olunamaprotheni, i-cottage shizi, kanye ne-protein powder. Ukunambitheka koshokholethi okonakele we-smoothie kuvela kumpuphu we-cocoa ongenashukela noshokoledi oketshezi uStevia.

Thola iresiphi!

7. I-smoothie yasekuseni ye-Strawberry-banana

Esikhundleni sokungeza ama-strawberry nobhanana esitsheni se-oatmeal eyisicefe, uwahlanganise ne-yogurt, ubisi lwe-alimondi, kanye noStevia omncane.Umphumela uba i-smoothie ecebile ngamaprotheni evela kwabanesifo sikashukela Jabula! lokho kuzokunikeza amandla angaphezu kwenele ukuhlala kuze kube semini. I-iresiphi idinga i-PaleoFiber powder, kepha ungafaka nembewu ye-chia noma isidlo sefilakisi.

Thola iresiphi!

8. I-berry protein exutshiwe i-smoothie

Amajikijolo awaswele lutho ngama-superfoods ama-antioxidant. Ziqukethe uhlobo lukashukela wemvelo owaziwa nge-fructose. Ngokuya ngocwaningo lwango-2008, i-fructose ayinyusi amazinga kashukela egazini ngokushesha njengoba kwenza ama-carbohydrate afana nesinkwa, ipasta, noshukela wetafula. Noma kunjalo, yi-carbohydrate futhi kufanele idliwe ngokulinganisela.

Izithako eziyinhloko kule slushy protein smoothie eyenziwe yiDaVita ngama-whey protein powder nama-blueberries afriziwe, ama-raspberries, ama-strawberry namajikijolo. Liquid flavour enhancer nayo iyangezwa. Iresiphi ibiza inkomishi engu-of yokufakwa ukhilimu ophehliwe, kepha ungakususa lokhu ukunciphisa konke okuqukethwe ushukela.

Thola iresiphi!