Izibonelelo zebhotolo yamandongomane

Umxholo

• Izibonelelo zebhotolo yamandongomane
• Uyenza njani ibhotolo yamandongomane
• Iiprotein Vitamin kunye nePeanut Butter
• Ulwazi lwebhotolo yamandongomane

Ipeanut butter yindlela elula yokongeza iikhalori kunye namafutha afanelekileyo kukutya, okwenza ukuba utyebe ngendlela esempilweni, evuselela ngokwendalo ukukhula kwemisipha kunye nokwanda komzimba.

Ngokufanelekileyo, ibhotolo yamandongomane kufuneka yenziwe kuphela kumandongomane aqhotsiweyo kunye nomhlaba, kungabikho swekile okanye iiswiti ezingezizo. Ukongeza, kukho iinguqulelo kwintengiso kunye nokongezwa kweprotein ye-whey, i-cocoa okanye i-hazelnut, umzekelo, ezisempilweni kwaye zinceda ukwahluka incasa yokutya.

Izibonelelo zebhotolo yamandongomane

Ibhotolo yamandongomane inokusetyenziselwa iinjongo ezahlukeneyo, ukuba isetyenziswe kutshanje ukunceda kwinkqubo yokufumana ubunzima bemisipha. Ke, ibhotolo yamandongomane ivuselela i-hypertrophy njengoko inezinto zilandelayo:

1. Yiba nobutyebi kwiiprotheni, kuba amandongomane ngokwemvelo aqulathe ukufumaneka kakuhle kwesi sondlo;
2. Yiba ngu yendalo hypercaloric, ukuthanda ukutyeba ngendlela elungileyo, ngaphandle kokukhuthaza ukufumba kwamafutha;
3. Ukuba ngumthomboamafutha amahle njenge-omega-3, eyomeleza amajoni omzimba kunye nokunciphisa ukudumba emzimbeni;
4. Thanda ukusikwa kwesihlunu kwaye kuthintela iicramps, njengoko iqulethe i-magnesium kunye ne-potassium;
5. Ukuba sisityebi Iivithamini zeB ezintsonkothileyo, ephucula ukusebenza kwe-mitochondria, eyinxalenye yeeseli ezinoxanduva lokubonelela ngamandla emzimbeni;
6. Khusela ukwenzakala kwezihlunu, njengoko ityebile kwii-antioxidants ezinjengevithamin E kunye nee-phytosterol.

Ukufumana ezi zibonelelo, kuya kufuneka utye ubuncinci itispuni yebhotolo yamandongomane yonke imihla, enokusetyenziselwa ukuzalisa isonka okanye ukongezwa kwiivithamini, iiresiphi eziphekiweyo zekhekhe, izithambisi zekhekhe okanye iziqhamo ezinqunqiweyo kwi-snack ekhawulezayo. Jonga zonke izibonelelo zamandongomane.

Uyenza njani ibhotolo yamandongomane

Ukwenza ibhotolo yamandongomane yesiko, beka nje ikomityi enye yamandongomane angenalusu kwiprosesa okanye kwi-blender uze ubethe de ibe yipasta emuncu, ekufuneka igcinwe kwisitya esinesiciko esikwisikhenkcisi.

Ukongeza, kunokwenzeka ukuba uncamathisele ityuwa ngakumbi okanye iswiti ngokungcamla, kwaye inetyiwa ngetyuwa encinci, okanye iswiti ngobusi obuncinci, umzekelo.

Olu phando lunokutya iziqhamo, iowast okanye iivithamini, kwaye lunokunceda kwinkqubo yokufumana ubunzima bemisipha. Yazi ezinye iindlela zokutya okulula ukuze ufumane ubunzima bemisipha.

Iiprotein Vitamin kunye nePeanut Butter

I-vithamini enebhotolo yamandongomane ngumxube wekhalori ephezulu enokuthi isetyenziswe kwisinekhi okanye emva kokuzilolonga, umzekelo.

Izithako:

• 200 ml yobisi olupheleleyo;
• Ibhanana e-1;
• Iitrobheri ezi-6;
• Iipuniwe ezi-2 zeoyile;
• 1 icephe lebhotolo yamandongomane;
• Umlinganiso we-1 weproteyy whey.

Imo yokulungiselela:

Beat zonke izithako kwi-blender kwaye uthathe ice cream.

Ulwazi lwebhotolo yamandongomane

Le theyibhile ilandelayo inika ulwazi ngesondlo malunga ne-100 g yebhotolo yamandongomane, ngaphandle kweswekile okanye ezinye izinto.

Ipunipoon yebhotolo yamandongomane inobunzima obumalunga ne-15g, kubalulekile ukuba uqaphele ubukho beswekile kuluhlu lwezithako ezikwileyibhile yemveliso, ukunqanda ukuthenga iipasta eziqulathe iswekile ukuphucula incasa yayo.

Ukonyusa iziphumo zoqeqesho kunye nokukhuthaza i-hypertrophy, jonga okunye ukutya okukunceda ufumane ubunzima bemisipha.