Le Recipe yeBha yeProtheyini iya kukugcinela *Imali eninzi kakhulu

Umxholo

• Iprotein yePhrotheni enempilo
• Iibhotile zeProtein yeeBhotile zeAlmond zeTyiwa
• Uphengululo lwe

Imivalo yeeprotein yenye yezona zidlo zidumileyo zokutya ekuhambeni, kodwa ukuba ufikelela kwelinye ixesha lonke, umkhwa wokuthenga iivenkile ezithengwe evenkileni ungabiza kakhulu. (Idibeneyo: Ngaba akulunganga ukutya i-Protein Bar yonke imihla?)

Ngaphezu koko, ayizizo zonke iiprotheyini ezithengiweyo ezithengiswa ngokulinganayo, kwaye ezinye zinezithako onokuthi ungaziqondi ukuba zifakwe apho-cinga isiraphu yengqolowa, enokuthi ifake iswekile yegazi, okanye ioli ye-palm kernel, enokukhokelela ukwanda kwe-LDL (embi) cholesterol.

Phantsi ukugcina iirandi ezimbalwa kwaye ulawule malunga nokungena kwimivalo yakho yeeprotein? Benze ekhaya kunye nale recipe yeproteyini enempilo elula kakhulu. (Idibeneyo: 9 Iibhotile zeProtein eziFrijiweyo eziya kukwenza ukuba uphinde ucinge ngokuya kwi-Snack)

Iprotein yePhrotheni enempilo

Iresiphi yeproteyini eyenziwe ekhaya inezithako ezicocekileyo ezifana ne-oats ene-fiber enezinto ezinamafutha kunye nebhotolo ye-almond enamafutha esempilweni, zombini eziqulathe ukutya okucothayo okucothayo ukukunika amandla kunye nokukugcina ugcwele ixesha elide. Endaweni yeswekile ecoliweyo, le mivalo iswiti kunye nobusi (okanye isiraphu yemephu, ukuba ukhetha njalo). Ukwandisa iprotheyini, iresiphi ikwabandakanya iipuphu ezimbalwa zeprotein ye-vanilla (sebenzisa nje uphawu lwakho oluthandayo), imbewu ye-chia (ephezulu kwi-omega-3 fatty acids), kunye nomgubo we-almond. (Eyeleleneyo: Yintoni Ukutya *Ekunene* Isixa seProtheyini yonke imihla eneneni ijongeka njani)

Ukubheja kwakho kukusebenzisa umgubo weprotein othambileyo kwincasa ukuze udibane kakuhle kwaye ungagqithisi incasa yezinye izithako. Ukufumana i-combo emnandi kunye netyuwa, le recipe iphinda ifune iitshiphusi zetshokolethi ezincinci kunye netyuwa yolwandle. (Inxulumene: Ezi Bhotile zeKeto Protein Baste ngokungummangaliso kwaye zinamaGram amabini eSwekile)

Esinye isiqwenga seendaba ezimnandi malunga noku kungabhaka, ukungabinamasi, kunye ne-gluten-free DIY protein protein bars: Ngokwenene kulula ukuzenza. Konke okudingayo yiprosesa yokutya, i-pan yesikwere, imizuzu emihlanu ukugcina (ewe, unayo), kunye nezinye izithako onokuthi sele unazo kwi-pantry yakho.

Iibhotile zeProtein yeeBhotile zeAlmond zeTyiwa

Yenza: 10-12 imivalo

Izithako

• 1 1/2 iikomityi zeoats eziqengqelweyo
• 1/2 indebe yebhotela ye-almond (ngokukhethekileyo kwicala elithontsizayo)
• 1/2 indebe ye-almond yomgubo
• I-1/2 indebe ye-vanilla protein powder (malunga ne-2 scoops yeemveliso ezininzi)
• I-1/2 indebe yobusi okanye isiraphu ye-maple
• Iipuniwe ezi-3 zembewu ye-chia
• Iipuniwe ezi-2 zeoyile yekhokhonathi, inyibilikile kwaye ipholile kancinane
• 1/2 ithisipuni isinamon
• 1/4 ithisipuni yetyuwa yolwandle ecocekileyo, kunye nokunye ukufefa ngaphezulu
• I-1/4 yekomityi yekhephu encinci

Imikhombandlela

1. Qhawula isitya se-9x9 sokubhaka ngephepha lesikhumba okanye i-tinfoil.
2. Beka i-oats enye yekomityi kwiprosesa yokutya kwaye uyibethe de ibe ngumgubo we-oat.
3. Yongeza ibhotolo yealmond, umgubo wealmond, umgubo weprotein, ubusi/isiraphu yemaple, imbewu ye-chia, ioyile yekhokhonathi, isinamon, kunye ne-1/2 ithisipuni yetyuwa yolwandle. Inkqubo de umxube wenze iibhola ezimbalwa zentlama.
4. Yongeza iitshiphusi zeetshokholethi kunye ne-oats ye-1/2 yekomityi ye-oats, kunye nokutshiza kude kube kubandakanywa ngokulinganayo.
5. Dlulisa umxube kwisitya sokubhaka, ucinezele ngokuqinileyo. Phalaza ityuwa yolwandle phezulu, utyhale ngobunono kwimivalo.
6. Hambisa isitya sokubhaka kwifriji. Vumela ukupholisa ubuncinci iiyure ezi-2 ngaphambi kokusika kwimivalo. Imivalo igcinwa kakuhle xa igcinwe kwindawo eyomileyo nepholileyo.

Ulwazi ngesondlo kwibha nganye (ukuba yenza i-12): ii-calories ezingama-250, i-12g yeoli, i-25g carbs, i-4g fiber, i-10g protein

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