Ezona proteni zeProtein zintle oya kuyenza

Umxholo

• Elona Pancakes leProteki lisempilweni- IXesha lexesha: Ipanekuku eziYogurt iphela
• IiPancake zeProtheyini eziPheleleyo emva koMsebenzi: Iqanda kunye ne-Oat Protein Pancakes
• Eyona ndlela ilungileyo yoku-3-Isithako seProteni esempilweni Iipancake: Iipancake ezimnandi
• Iiprotheyini eziNgcono zeProtein zokupheka
• I-Strawberry Cheesecake yeProtein Pancakes
• IiPancake zeProtheyini zeTkokolethi eziMnyama
• I-Vegan Blueberry Protein Pancakes
• IiPancake zeProtein eziRaspberry ezothusayo
• I-Gingerbread Spiced Protein Pancakes
• Ibhotolo yePeanut kunye neJelly Protein Pancakes
• Ingqolowa yeTshokholethi yeBhotolo yePeanut Butter Pancakes
• Uphengululo lwe

Ngelixa ndisonke ndisenza isithethe sePancake sangeCawe ukondla umphefumlo, xa kufikwa kwimihla ngemihla yokutya okunempilo, ndiqhele ukuhambisa abathengi bam bezondlo kude nesidlo sakusasa esimnandi se-carb-centric efana neepancakes. Isizathu? Sivame ukutshisa ezo carbs zilula ngomgubo omhlophe ngokukhawuleza okukhulu kwaye siphefumle silale kwaye silambile ngomlingo, kungekude emva kokutya ngaphandle kokutya intaba yomgubo, isiraphu kunye nebhotolo. .

Ukuba udlala ngenene ezinye iiflapjacks eziya konelisa incasa yakho ngelixa uphinda uphembelela umzimba wakho kwaye uxhase iinjongo zakho, ubethe iipanekuku zeprotheyini ezisempilweni. Iprotheni iyakunceda ekuphazamiseni ukonakala kwezo carbs ukuze ube neswekile yegazi ezinzileyo kunye namandla azinzileyo. (P.S. Nantsi into ebonakala ngathi ukutya *efanelekileyo* yeprotheyini.)

Ukuba uye waphoxwa zii-pancake ezisempilweni ngaphambili-ezilukhuni, ezetyisayo, ezenza ukuba uphoswe zii-classic-silapha ukunceda. Ukukugcina ulingo kunye nempazamo, sizame lonke iiresiphi kwaye sabelana nge-10 abaphumeleleyo ngokucacileyo (ngumsebenzi onzima, kodwa umntu kufuneka ayenze). Ukongezwa kweprotheyini eyongeziweyo, phucula ukusuka kwindlela eqhelekileyo yesiraphu kwaye uzame i-topping efana namantongomane okanye ibhotolo yendongomane, i-ricotta, okanye iyogathi. Okanye ukuba ukwiprothini, ipenikeyiki enencasa, iqanda nalo limnandi — kwaye longeze nge-6 yeeprotein ngaphezulu. (Idibeneyo: Uluhlu oluPhezulu lweeProtheyini eziPhezulu zokutya omele ukuZitya iVeki nganye)

Elona Pancakes leProteki lisempilweni- IXesha lexesha: Ipanekuku eziYogurt iphela

Yima kancinci: 16 iipanekuku

Ikhonza: 4 (4 iikeyiki)

Ulungelelwaniso oluchanekileyo lwe-fluff kunye ne-substance enencasa ethambileyo eya kuhamba nayo nayiphi na iminqweno yentliziyo yakho. Iresiphi ye-protein ye-pancake esempilweni yenza ii-servings ezine, ke ukuba awufuni kwabelana, zive ukhululekile ukufriza intsalela — ezi zilungele ukuphinda uzihlaziye. (Idibeneyo: 11 Ukutya okuCociweyo okuLungiselela iiHacks kufuneka uzame)

Izithako

• Iqanda eli-1
• 3/4 indebe 2% yobisi (okanye ubisi olungelulo olukhethiweyo)
• 1 ithisipuni i-vanilla extract
• I-3/4 indebe ye-yogurt yamafutha asezantsi
• 1 indebe ingqolowa epheleleyo yomgubo wengqolowa
• 1/2 itispuni yokubhaka isoda
• 1 isipuni seswekile (ukhetho)
• 1 ithisipuni yokubhaka powder
• Dash yetyuwa

Imikhombandlela

1. Hlanganisa izithako ezimanzi kwisitya esikhulu.
2. Kwisitya esahlukileyo, hlanganisa izinto ezomileyo.
3. Whisk izithako ezomileyo zibemanzi de zidityaniswe kakuhle.
4. Vumela ukuba uhlale imizuzu emi-5.
5. Okwangoku, gcoba i-skillet kunye nokufudumala phezu kobushushu obuphakathi.
6. I-spoon ye-2 ukuya kwi-3 yecephe ye-batter kwi-skillet eshushu, usebenzisa umva wecephe ukuze ugudise phezulu. Pheka de i-pancake ebusweni iqale ukubhobhoza kwaye emva koko iflip. Vumela ukupheka omnye umzuzu okanye emibini kwaye emva koko uthumele kwisitya. Gquma ngenye ipleyiti ukuze uhlale ushushu.
7. Sebenzisa ioyile ngakumbi phakathi kweebhetshi njengoko kufuneka.
8. Khonza ushushu.

Ulwazi lwezondlo ngokukhonza (Iipancake ezi-4, ngaphambi kokufakwa): iikhalori ezili-184, iproteni eyi-11g, i-29g ye-carbohydrate, i-3g ifayibha yokutya, i-7g iswekile iyonke (3g iswekile eyongeziweyo), 3g amafutha

IiPancake zeProtheyini eziPheleleyo emva koMsebenzi: Iqanda kunye ne-Oat Protein Pancakes

Ikhonza: 1

Ukuhlafuna nokuzalisa, ezi pancake zincinci zeprotheyini zisempilweni zilungele isidlo sasemva kokuzilolonga xa eyona nto iphambili kwiprotein, stat. Ezi zikwangumthombo olungileyo we-carbs enzima enkosi kwi-oats. Ukuba awenzi iinkozo, zama into enje ngesidlo seamangile okanye umgubo wekhokhonathi, kodwa gcina engqondweni ukuba ixesha lokupheka linokwahluka kwaye kungafuneka wongeze ulwelo (njengobisi) ukuze lusebenze.

Izithako

• 1/2 indebe i-oats egayiweyo
• Amaqanda ama-2 okanye i-1/3 indebe emhlophe yeqanda
• I-1 scoop protein powder (malunga ne-3 tablespoons)
• 1/4 ithisipuni i-vanilla extract

Imikhombandlela

1. Gaya i-oats kwiprosesa encinci yokutya ide ifane nomgubo.
2. Yongeza amaqanda, umgubo weprotheyini, kunye ne-vanilla. Yibethe ide ixutywe kakuhle.
3. Gcoba i-skillet ngeoli, ibhotela, okanye ukupheka ukutshiza kunye nokushisa phezu kobushushu obuphakathi. Yehla ibhetter kuyo, usebenzisa iipunipoli ezi-2 ukuya kwezi-3 kwikhekhe nganye.
4. Ukushisa kude kuphekwe, malunga nemizuzu emi-2 ukuya kwe-3 kwicala ngalinye. Dlulisa kwisitya.
5. Khonza ushushu.

Ukwahluka: Ukuba unqwenela, yongeza iiblueberries ukubetha. Okanye ungawanyusa ama-pancake ngejam oyithandayo okanye amajikijolo afudumeleyo.

Ulwazi ngesondlo ngokusebenza (iresiphi ehlalutyiweyo kusetyenziswa amaqanda ama-2 apheleleyo kunye neprotey ye-whey): Iikhalori ezingama-418, iprotheni engama-38g, i-34g ye-carbohydrate, i-4g ifayibha yokutya, i-3g iswekile iyonke (i-0g iswekile eyongeziweyo), amafutha ali-14g

Eyona ndlela ilungileyo yoku-3-Isithako seProteni esempilweni Iipancake: Iipancake ezimnandi

Ikhonza: 1

Ngaba ujonga ukhetho olungenambewu, olungena-gluten oluza kudibana ngokukhawuleza? Ezi zinto zintathu zezithako zeebhatata ezimnandi zezakho. (Konke kuwe!) Kwakhona yindlela entle yokuchwechwela iivithamini kwintsasa yakho into yokuqala. (Ukuba unomdla, ewe, kukho umahluko phakathi kwebhatata kunye neyam.)

Izithako

• Ibhatata e-1 ephakathi
• Iqanda eli-1 okanye i-1/4 yekomityi yolwelo elimhlophe
• 1/4 ithisipuni sinamoni

Imikhombandlela

1. Gcoba iitapile ngefolokhwe amaxesha ambalwa kwaye uyiqhube kwi-microwave imizuzu emi-5 okanye emi-6 okanye de ithambe. Vumela ukupholisa de ube uyakwazi ukuyiphatha ngokukhuselekileyo. Gcoba inyama yeitapile kwiprosesa yokutya.
2. Pula iitapile ngeqanda kunye nesinamon de ibe ibetha.
3. Gcoba i-skillet ngeoli, ibhotolo, okanye isitshizi kwaye uguqule ubushushu phakathi. Xa i-skillet ishushu, galela ibetter kwi skillet. (Unokwenza iipancake ezinkulu ezinkulu okanye ezimbalwa ezincinci.) Smooth ngasemva ngepuni ukwenza imilo yepancake.
4. Pheka de kubekwe, malunga nemizuzu emi-4 ukuya kwemi-5 kwicala ngalinye, ujikeleza phakathi. Ixesha lokupheka liza kuxhomekeka kubungakanani beepanekuku eziza kuthatha ixesha elincinci.
5. Dlulisa kwisitya.
6. Phezulu ngezinto ezinqwenelekayo kwaye wonwabe.

Umahluko: Ukuze ujike, ushiye isinamoni kunye nephezulu nge-avocado, itshizi yebhokhwe, okanye iqanda.

Ulwazi lwezondlo (kwiprotheyini yeepanekuku ezisempilweni zisebenzisa iqanda elikhulu eli-1, ngaphambi kokuthambisa): Iikhalori ezili-175, iprotheni eyi-8g, i-26g ye-carbohydrate, i-4g ifayibha, i-6g iswekile iyonke (i-0g iswekile eyongeziweyo), amafutha e-4g

Iiprotheyini eziNgcono zeProtein zokupheka

Ukukhangela ezinye iincasa ezahlukeneyo okanye imithombo yeprotheyini 'yeeqebengwana zakho? Qhubeka ufunda ukupheka-ephefumlelweyo, i-chocolate-packed, kunye ne-cottage cheese-boosted health protein pancakes.

I-Strawberry Cheesecake yeProtein Pancakes

Ikhekhe lesonka sakusasa? Ewe Nceda. Olu luhlu lolonwabo lubonisa iprotein powder (zama ezi ukuba ufuna iiprotein ezisekwe kwizityalo) kunye nokuzalisa itshizi esekwe yoghurt ese Greek. Yonke igqitywe ngesosi yequnube yelamuni edlamkileyo ukugqibezela indalo ephefumlelwe yidessert.

Fumana iresiphi yeprotheyini yepanekuku enempilo: I-Strawberry Cheesecake yeProtein Pancakes

IiPancake zeProtheyini zeTkokolethi eziMnyama

Banokujongeka njengenye yeengxaki zokutya izidlo ezinokukufumanela isidlo simahla kunye nesisu esibuhlungu, kodwa esi sitaki siyakulungela-senziwe ngomgubo weprotein, icocoa engenaswekile, iyogathi yamaGrike, kunye neetsheri ezibandayo. Uya kuzibuza ukuba kutheni ungahlali ungumntu wakusasa.

Fumana iresiphi yeprotheyini yepanekuku enempilo: Iipancakes eziHlathi eziMnyama zamaHlathi

I-Vegan Blueberry Protein Pancakes

Ezi pancake ezingenamphunga zine-protein ezingenampilo zenziwe ngebhanana, i-oats, iprotein powder, kunye nobisi lweflakisi, kunye ne-blueberries enamanzi eyothusayo.

Fumana iresiphi eneprotheyini enempilo: Iiprothini zePancakes zeBlueberry

IiPancake zeProtein eziRaspberry ezothusayo

Igcwele iprotein eneprotein ye-cottage cheese kunye nobisi lobisi, kunye ne-sweete kunye ne-raspberries ekhenkcezisiweyo, ezi pancakes zeprotheyini ezisempilweni zengqolowa azinatyala.

Fumana iresiphi eneprotheyini enempilo: Iiproteni ezipakishwe ngeProtheyini

I-Gingerbread Spiced Protein Pancakes

Ngubani ofuna ii-cookies xa ungonwabela isitya seepenikeyiki eziqholiweyo ze-gingerbread ngaphandle kwetyala? Ezi pancakes zeprotheyini ezinesantya esiphezulu zidibana kwi-blender (nazi iimodeli ezintandathu ze-blender esizithandayo), kwaye zikhenkceza kakuhle kwi-make-ahead brunch!

Fumana iresiphi eneprotheyini enempilo: Protein Gingerbread Spiced Pancakes

Ibhotolo yePeanut kunye neJelly Protein Pancakes

Ezi ntsana azinantlantlukwano, kodwa zipakisha idosi enkulu yeprotein kunye nefayibha ngenxa yokudityaniswa kweprotein powder, amaqanda abamhlophe, umgubo wekhokhonathi kunye nokuzaliswa kwebhotolo yamanqatha. Uyayazi into abayithethayo: Okukhona iphezulu isitaki sepancake, kokukhona sisondela kuThixo! Amen kulonto. (Idibeneyo: Yintoni i-F-Factor Diet-kwaye Ngaba iphilile?)

Fumana iresiphi eneprotheyini enempilo: Iiproteni zePeanut Butter kunye neJelly Pancakes

Ingqolowa yeTshokholethi yeBhotolo yePeanut Butter Pancakes

Yenziwe ngomgubo wengqolowa ogcweleyo, ubisi lweamangile, kunye neqanda, ezi pancake zeprotein zisempilweni zifumana amandla emisipha evela kwibhotolo yamandongomane, eyongeza incasa enkulu ye-nutty yeoyile encinci kunye neeprotein ezininzi.

Fumana iresiphi eneprotheyini enempilo: IiPancake zeBhotolo Yengqolowa Epheleleyo

Uphengululo lwe