Kulesi sihloko, sizokutshela abafundi bethu mayelana nezindlela zokupheka ezitholakalayo futhi ezisebenzayo zokupheka kwamafutha. Ukupheka kungaba ekhaya esikhathini esingamaminithi, futhi lokho okujabulisa kakhulu, umphumela wokwamukela iziphuzo eziwusizo futhi ezihlwabusayo ngeke kuthathe isikhathi eside.
Futhi owokuqala emgqeni - iresiphi ye-cocktail encane, elungiselelwe ekhaya esuka emifino eluhlaza kanye nezithelo. Inikeza umzimba ngamavithamini namaminerali, kunciphisa umuzwa wendlala, futhi kusiza ukuhlanza umzimba ngaphandle kokulimaza empilweni.
Ukuthenga okuhlaza
Izithako:
- isilimo esidliwayo esinamagatsha anamanzi - 1 pc.;
- ikhukhamba entsha - 1 pc.;
- apula eluhlaza - ucezu olulodwa;
- iklabishi omhlophe - amaqabunga amabili;
- ilamula - 1/2 izingcezu;
- Kefir - 100ml.
Ukulungiselela
Imifino kanye nezithelo zihlanjululwe kahle, zihlanzwa kusuka ebangeni kanye nezibhakede. Bese usika zonke izithako ngezicucu ezincane bese ubathumela ku-blender, bese uthele i-kefir bese uletha isiphuzo ngokuvumelana ngokuvumelana.
Sekuyisikhathi sokuba amaprotheni amancinci ama-cocktails, angapheka ngokukhululeka okufanayo ekhaya ngaphandle komzamo. Uma ubambe iqhaza kakhulu emidlalweni futhi uphawule ngokucophelela impilo yakho, izindlela zokupheka eziphuthumayo okudingeka uzithathe!
Amaprotheni cocktail nge sitrobheli
Izithako:
- ubisi olunamafutha - 100 ml;
- ukugoqa amafutha-100 g;
- I-strawberry fresh - 50 g;
- inkukhu yenkukhu - 1 pc.
Ukulungiselela
Hlanganisa ubisi lwe-skim ne-cottage ushizi, engeza ubukhulu beqanda eliluhlaza. Bese sihlanza ama-strawberry kusuka emsila bese sibeka zonke izithako ku-blender, lapho siletha zonke izingxenye ze-cocktail ngokuvumelana okufanayo.
Ukuhluka okufanayo kwe-protein cocktail kuyothuthukisa abathandi bebhanana.
Banana cocktail
Izithako:
- ubisi - 250 ml;
- i-cottage shiese - 100 g;
- ibhanana - i-1 pc.
Ukulungiselela
Susa zonke izithako ku-blender, emva kokuhlanza nokusika ibhanana zibe yizicucu.
Futhi abathandi bezizwe sinikeza iresiphi ye-protein yokudla ne-mango.
I-Mango Cocktail
Izithako:
- i-cottage shiese - 200 g;
- i-yogurt engavumeleki engokwemvelo - 150 ml;
- i-mango - i-1 pc.
Ukulungiselela
Imasi ihlanzwa kahle, ihlutshiwe futhi ihlutshiwe. Bese ubeka isithelo ku-blender nge-yogurt ne-cottage shizi. Njengenjwayelo, shaza i-cocktail uze ube bushelelezi.
Futhi ekugcineni, sesifinyelele iresiphi oyintandokazi ye-cocktail efuthayo yokuqeqeshwa, okuyinto abagijimi abaningi emhlabeni wonke abayibona njengephumelela kakhulu.
Ukudla kwezemidlalo
Izithako:
- ubisi obisikiwe - 200 ml;
- Ijusi le-orange elisha elifakwe ngokushesha - 50 ml;
- i-yogurt engokwemvelo engavamile - 100 ml;
- ibhanana - isiqephu 1;
- I-strawberry fresh - 50 g;
- uju - 1 tbsp. l;
- ukolweni wegorosi - 1 tsp;
- amaprotheni powder - 2 tbsp. l.
Ukulungiselela
Zonke izithako zihlwithwa kahle ku-blender. I-cocktail isilungile!
Futhi-ke, ukukhuluma ngeziphuzo zokulahlekelwa isisindo ekhaya, awukwazi ukutshela mayelana ne-ginger cocktail ethandwayo. Namuhla sethula umfundi kulokho okukhethwa kukho kwalesi simangaliso sezinto.
Inketho 1
Izithako:
- impande ye-ginger - izingcezu ezingu-1/2;
- i-cardamom - i-pinch;
- i-peppermint - 30 g;
- Ijusi le-citrus elifakwe ngokushesha elisha - 50 ml.
Ukulungiselela
Okokuqala, hlanganisa impande ye-ginger , i-cardamom kanye ne-mint ku-blender. Emva kokugaya, uthele ingxube engama-200 g amanzi abilayo bese ushiya isigamu sehora. Ngemuva kokuphuza isiphuzo, kufanelekile ukucindezeleka. Ngaphambi kokumukelwa ngamunye, sinezela ijusi le-citrus esisha efakwe engilazi, futhi, uma ngabe sifisa, i-spoonful yeju.
Option 2
Izithako:
- Isimpande se-ginger - 10 g;
- Ikhukhamba - isiqephu 1;
- ilamula - ucezu olulodwa;
- i-mint - 20 g.
Ukulungiselela
Zonke izithako zingelami futhi zihanjiswa. Kusukela kulamula ubambe ijusi, i-ginger root kanye nekhukhamba uthathe tincetu ezincane. Bese sihlanganisa zonke izithako emgodini owodwa, ugcwalise ngamanzi bese ushiya ukunika ubusuku.