Iziselo ezi-8 zeProtein zaBantu abanesifo seswekile

Umxholo

• Iiprotheyini zisela i-101
• 1. Ibhotolo yamandongomane kunye nejeli protein shake
• 2. IsiFrentshi sokugcoba iiprotheni
• 3. Rice protein inyikima
• 4. Apple cinnamon soya shake
• 5. Soy smoothie elungileyo
• 6. Iiprotheyini eziphezulu, akukho iswekile, is smoothie yetshokholethi
• 7. Isidlo sakusasa se-Strawberry-banana
• 8. I-berry protein edibeneyo i-smoothie

Iiprotheyini ziyangcangcazela kunye nee-smoothies zonke zinomsindo kule mihla. Ezi ziphuzo ezidumileyo zangaphambi nasemva kokuzilolonga zinokubandakanya phantse nasiphi na isithako phantsi kwelanga, ke ukuba unesifo seswekile, kungokwemvelo ukuzibuza ukuba zingasichaphazela njani iswekile yegazi lakho. Oko kwathiwa, akukho sizathu sokuba uzibaleke ezi ziselo. Zininzi iindlela zokupheka ezinesifo seswekile ezikhoyo kwi-Intanethi. Apha, siqokelela iiprotheni zethu ezisibhozo ezishushu kunye neendlela zokupheka zabantu abanesifo seswekile.

Iiprotheyini zisela i-101

Ngokubanzi, iziselo zeprotheyini zenziwe ngeprotheni yomgubo kunye nolwelo. Kuxhomekeke kwiimfuno zakho zokutya, olu lwelo lunokuba:

• amanzi
• ubisi lobisi
• ubisi lwe nut
• ubisi lwerayisi
• ubisi lwembewu

Ezinye iiprotein-ins zibandakanya:

• isonka samasi se-Cottage
• iyogathi
• Iibhotolo ze nut
• amandongomane aluhlaza

Iiswiti, iziqhamo ezifreshi okanye ezifriziwe, kunye nemifuno emitsha nayo isenokongezwa. Akukho kutya kungavumelekanga ukuba unesifo seswekile. Sekunjalo, kubalulekile ukunciphisa i-carbohydrate ecocekileyo enokuthi ikwazi ukuphazamisa ishukela lakho legazi.

Ukutya amanqatha ngeicarbohydrate kunokunceda ukucola ukutya kancinci. Oku kunganciphisa ubude bexesha elithatha iswekile ukubetha igazi lakho. Imithombo yeoli enambitha kakhulu kwiziselo zeeprotein zibandakanya:

• Iibhotolo ze nut
• amandongomane aluhlaza
• iimbewu ze-hemp
• iimbewu zeflax
• iimbwe zechai
• iavokhado

Ukuba kunokwenzeka, yongeza ifayibha kwisiselo sakho seprotein. Kuyanceda ukucothisa ukufunxwa kweswekile emzimbeni wakho. I-Oatmeal, i-flaxseed yomhlaba, imbewu ye-chia, kunye nengqolowa yengqolowa ziphezulu kwifayibha kwaye zineprotini-yotywala.

Ezinye iiprotein zotywala zokupheka zibiza isiraphu yemephu okanye uStevia. Isiraphu yemephu ineswekile eninzi, kodwa inokuyonwabela kancinci. UStevia sisondlo esingenasondlo, esineekhalori esingazukuphakamisa iswekile yegazi lakho. Xa usenza i-shakes kunye ne-smoothies, sebenzisa inani elincinci le-sweetener elinokwenzeka.

Uninzi lweeprotein ezenziwe kwangaphambili kunye nee-smoothies zilayishwe iswekile ecoliweyo. Okona kubheja kwakho kukuwenza ekhaya apho ungalawula khona izithako.

Nazi iindlela zokupheka ezisibhozo zokuzama:

1. Ibhotolo yamandongomane kunye nejeli protein shake

Ibhotolo yamandongomane eqhelekileyo kunye nesandwich yejeli eyenziwe ngejeli etyebileyo yeswekile kunye nesonka esine-carb edla ngokuvalwa kubantu abanesifo seswekile. Ngoku ungasela ukutya okuthandayo okuthuthuzelayo kunye neproteyini etyebileyo necocekileyo kwiDashing Dish. Inika idosi ephindwe kathathu yeprotein evela kumgubo weprotein, ibhotolo yamandongomane kunye necottage cheese. Iswekile ephantsi okanye ijam engenashukela yongeza nje inani elifanelekileyo lobumnandi.

Fumana iresiphi!

2. IsiFrentshi sokugcoba iiprotheni

I-toast yesiFrentshi idla ngokuxutywa ngoshukela oluyimpuphu kwaye emva koko ifakwe kwisiraphu, ngenxa yoko ayithathwa njengokutya okuneswekile. Kulapho le protheyini inyikima, nayo evela eDashing Dish, ingena. Inika ukubola kwethosi yaseFrance, ngaphandle kweswekile. Izithako eziphambili ze-shake ziyiprotheni powder kunye ne-cottage cheese. UStevia kunye nokuchukumisa isiraphu yemephu kunika ubumnandi.

Fumana iresiphi!

3. Rice protein inyikima

Oku kugungqiswa kwenziwa ngerayisi yeprotheni yomgubo, enye into enamavili eeproteni, kunye nesiqhamo esitsha okanye esiqanduselwe. Ikwaquka amandongomane kunye neflakisi kumanqatha asempilweni kunye nefayibha. Isithako esimangalisayo soku kushukunyiswa yioyile ye-borage, eneempawu ezichasayo.

Akufanele usebenzise ioyile ye-borage ukuba ukhulelwe okanye ukuba uthatha amayeza e-warfarin okanye okuthimba. Ioyile inokubangela neengxaki zokugaya ukutya. Ukuba awukwazi ukusebenzisa ioyile ye-borage okanye ukuba ukhathazekile malunga neziphumo ebezingalindelekanga, ungayishiya kule recipe. Uyakuthi uphinde uvune izibonelelo zeprotein emnandi.

Fumana iresiphi!

4. Apple cinnamon soya shake

Le protein ishukumayo evela eTarladalal.com ikhumbuza ipie ye-apile kaMakhulu. Yenziwe ngeetyhubhu zeapile ezityebileyo, indibaniselwano yesoya kunye nobisi lobisi, kunye nokufafaza kwesinamoni. Iiapile ezintsha zizityalo ezinokukhethwa kweziqhamo kuye nabani na ochaphazelekayo ngamanqanaba eswekile yegazi.

Fumana iresiphi!

5. Soy smoothie elungileyo

Ukuba awunyamezeli i-lactose okanye i-vegetarian, i-Diabetes Self-Management inokukhetha okuhle kuwe. Yenziwe ngobisi olucekeceke lweprotheni kunye ne-silken tofu. Amaqunube aqanduselweyo, isiqingatha sebhanana encinci, kunye nesicatshulwa seamangile songeza incasa. Ukuba awuzange uzame i-tofu e-silken ngaphambili, eli lixesha elifanelekileyo lokuzisa incasa kulwanga lwakho.

Fumana iresiphi!

6. Iiprotheyini eziphezulu, akukho iswekile, is smoothie yetshokholethi

Ukuba uziva uncitshisiwe ekuphatheni izinto ozithandayo, musa ukujonga phambili. Le smoothie enomkhenkce evela kuMama ongenaswekile uyayikhathalela iminqweno yakho yetshokholethi. Yenziwe ngobisi lwe-almond oluneprotein, icottage cheese, kunye neprotein powder. I-smoothie i-flavour chocolate chocolate isuka kwi-cocoa powder engenashukela kunye ne-chocolate ye-liquid uStevia.

Fumana iresiphi!

7. Isidlo sakusasa se-Strawberry-banana

Endaweni yokongeza amaqunube kunye neebhanana kwisitya se-oatmeal ekruqulayo, zidibanise neyogathi, ubisi lweamangile kunye neStevia encinci.Isiphumo sine-protein-rich smoothie evela kubantu abaneswekile Vuya! oko kuya kukunika ngaphezulu kwamandla aneleyo okuhlala kude kube sasemini. Iresiphi ifuna iPaleoFiber powder, kodwa unokufaka endaweni yeembewu ze-chia okanye ukutya okuneflakisi.

Fumana iresiphi!

8. I-berry protein edibeneyo i-smoothie

Amaqunube akukho nto imfutshane kukutya okuphezulu okune-antioxidant. Ziqulathe uhlobo lweswekile yendalo eyaziwa ngokuba yi-fructose. Ngokutsho kwesifundo se-2008, i-fructose ayinyusi amanqanaba eswekile yegazi ngokukhawuleza njengoko ii-carbohydrate ezinjengesonka, ipasta, kunye neswekile yetafile. Nangona kunjalo, yi-carbohydrate kwaye kufuneka ityiwe ngokumodareyitha.

Ezona zithako ziphambili kule slushy protein smoothie yiDaVita zii-whey protein powder kunye neeblueberries ezibandayo, iirasibheri, amaqunube kunye namaqunube amnyama. Ukongezwa kwencasa yolwelo nako kongezwa. Iresiphi ifuna ikomityi ye-½ yokuqhwitha, kodwa ungayiphelisa le nto ukunciphisa umxholo weswekile.

Fumana iresiphi!