Iiprothini zokupheka ezenziwe ekhaya

Umxholo

• 1. Ibha yeprotini yeVegan
• 2. Ibha yeprotheni I-carb ephantsi
• 3. Ibha yeprotheni enetyiwa
• 4. Ibha yeprotein elula
• 5. Ibha yeprotein kufanelekile 

Apha sibonisa iiresiphi ezi-5 ezinkulu zeeproteyini ezinokusetyenziswa kwizidlo ezimnandi ngaphambi kwesidlo sasemini, kwisidlo esisibiza ngokuba yi-colação, okanye emva kwemini. Ukongeza ukutya imivalo yokutya okuziinkozo kunokuba yeyona ndlela isebenzayo kuloluphambili okanye emva kokuzilolonga kuba zibonelela ngamandla kwaye zineeprotein ezinceda ekwandiseni ubunzima bemisipha. Izithako ezisetyenzisiweyo kulula ukuzifumana, kodwa zinokufakwa endaweni yezinye, ngokokuthanda kwakho kwaye kukhuselekile kwabo banesifo esithile, ukunganyamezelani kokutya, nkqu nakwabadla imifuno kuphela okanye.

Ukongeza, ngokubanzi, eyenziweyo ekhaya isempilweni kakhulu kuba ezi ndlela zokupheka zisempilweni, aziqulathanga iswekile kwaye zinokuba negalelo ekwehliseni ubunzima, xa ziyinxalenye yokutya okuneekhalori ezisezantsi kunye nokwenza umthambo rhoqo, ngokomndilili okanye ngamandla aphezulu.

Nangona kunjalo kubaluleke kakhulu ukuba ayisiyiyo kuphela into onokuyitya yonke imihla kodwa sisidlo esilungileyo nesisebenzayo kwiintsuku ezixakekileyo.

Jonga indlela yokulungiselela ezona ndlela zokupheka zibalaseleyo.

1. Ibha yeprotini yeVegan

Izithako

• I-1/2 indebe ifake imihla
• I-1/2 indebe ephekiweyo yamantshontsho
• Iipuniwe ezi-3 zomgubo weamangile
• Iipuniwe ezi-3 ze-oat bran
• Iipunipoyi ezi-2 zebhotolo

Imowudi yokulungiselela

Ukubetha imihla kunye ne-chickpeas kwi-blender okanye umxube, uze ungeze ezinye izithako uze udibanise kwisitya. Beka lo mxube kwifom nephepha lesikhumba kwaye uyise kwisikhenkcezisi iiyure ezi-2. Emva koko susa iphepha lesikhumba kwaye usike imivalo kwimo oyifunayo.

2. Ibha yeprotheni I-carb ephantsi

Izithako

• 150 g ibhotolo yamandongomane engenaswekile
• I-100 mL yobisi lwekhokhonathi
• 2 ikhofi (10 g) yobusi (okanye i-molasses)
• 2 amaqanda abamhlophe (70 g)
• I-50 g yamandongomane aqhotsiweyo kunye netyuwa
• I-150 g yeflakisi

Imowudi yokulungiselela

Mane nje udibanise zonke izithako kwisitya kwaye udibanise ngesandla de kube yintlama efanayo. Beka isitya ngephepha lesikhumba kunye nefriji iiyure ezimbini. Emva koko susa kwifriji kwaye usike kwimilo oyifunayo.

3. Ibha yeprotheni enetyiwa

Izithako

• Iqanda eli-1
• 1 indebe equtywe i-oats
• 1 icephe yomgubo weflakisi
• 1 1/2 egayiweyo itshizi yeParmesan
• I-1 pinch yetyuwa kunye nepepile
• 1 icephe ibhotolo yamandongomane
• Iipuniwe ezi-3 zobisi
• 1 icephe yegwele kunye nomgubo (wasebukhosini)

Imowudi yokulungiselela

Beka zonke izithako kwisitya kwaye udibanise ngezandla zakho kude kube yinto efanayo. Beka ipani yekhekhe yesiNgesi, ugqunywe ngephepha lesikhumba kwaye ubhake malunga nemizuzu engama-20 kude kube nsundu ngegolide. Emva koko usike kwimilo oyifunayo, usashushu.

4. Ibha yeprotein elula

Izithako

• 1 indebe equtywe i-oats
• 1/2 indebe granola
• Iipuniwe ezi-4 zebhotela ibhotolo
• Iipuniwe ezi-4 ze-cocoa powder
• 1/2 indebe yamanzi

Imowudi yokulungiselela

Hlanganisa zonke izithako ngezandla zakho de ufumane inhlama efanayo. Beka isitya esinephepha lesikhumba, cinezela de kube iyunifomu kunye nefriji kangangeeyure ezi-2 kwaye emva koko usike imilo oyifunayo.

5. Ibha yeprotein kufanelekile 

Izithako

• 100 g yomgubo weamangile
• 100 g yemihla emanzi
• 100 g yamakhiwane omisiweyo
• I-60 g yekhokhonathi egayiweyo

Imowudi yokulungiselela

Betha zonke izithako ezikwiprosesa yokutya, emva koko uxhokonxe ngezandla zakho, de kube yifom yentlama efanayo. Beka esityeni esigqunywe ngephepha lesikhumba kunye nefriji iiyure ezimbini. Emva kokususa, yinqumle imilo oyifunayo.

Ukwenza umgubo we-almond ekhaya, vele ubeke iiamangile kwiprosesa yokutya ide iwele ngohlobo lomgubo.

Kuyenzeka ukuba wenze ibhotolo yamandongomane eyenziwe ekhaya okanye uncamathisele, faka nje ikomityi enye yamandongomane aqhotsiweyo angenalusu kwiprosesa okanye kwi-blender kwaye ubethe de ibe yipasta emuncu, ekufuneka igcinwe kwisikhongozeli esinesiciko esikwisikhenkcisi. Ukongeza, kunokwenzeka ukuba uncamathisele ityuwa ngakumbi okanye iswiti ngokungcamla, kwaye inetyiwa ngetyuwa encinci, okanye iswiti ngobusi obuncinci, umzekelo.