Noma kunjalo, akuwona wonke ukudla okusheshayo kubi! Kukhona indlela enhle yokugcina isikhathi ekuphekeni, futhi ngokufanayo, futhi usaphila. Indlela yokuphuma kwesimo somhlali ophuthumayo wangekhulu lama-21 kuyoba izindlela zokupheka kwama-protein. Mayelana nezinzuzo zabo nokulula esizifunda ngezansi.
Izinzuzo Zamaprotheni Ama-cocktails
I-pro "yokuqala" ngokubheka ukuthi sekuyisikhathi sokuba siqaphele izindlela ezimbalwa zokupheka ezenziwe ngamaprotheni ekhiqiza ekhaya ukuthi lezi ziphuzo ziyoba ngokoqobo ngokwemvelo (ngokwezinga lomkhiqizo wemikhiqizo) futhi kuzosifundisa ukuba sidle singaboni kahle.
Awukwazi ngisho nokucabanga ukuthi uzohlonishwa kangakanani uma uphuza isigaba sokuqala seprotheyini yakho elungiselelwe. Futhi ngalokhu ngeke ume! Phela, ukuziqhenya kuyisisusa esihle sokuthuthuka phambili.
Ama-cocktails ama-protein ayondla kakhulu. Bangakwazi ukudlala kwasekuseni ngokuphepha (ikakhulukazi uma kungekho isikhathi samaqanda), isidlo sasekuseni sesibili (uma usebenza ekhaya), noma isinkwa (ikakhulukazi ngaphambi kokuqeqeshwa ukuqiniswa).
Kodwa, naphezu kokuthi banomsoco, ama-cocktails awagcini ngokuphelele umthwalo wokugaya. Uzobe ugcwele futhi kulula - okudingayo ukuze ulahlekelwe isisindo.
Ukupheka kwamaprotheni okunciphisa ama-cocktails
Eqinisweni, ayikho iphrotheni yegciwane elidonsela isisindo. Kukhona i-improvisation esekelwe kokuqukethwe kwesiqandisisi sakho. Izithako Eziyinhloko:
- ubisi, i-kefir, i-yoghurt;
- amaqanda abilisiwe;
- i-cottage shizi.
Konke okunye - amajikijolo, izithelo , amantongomane, i-bran yanezelwa nge-whim.
I-protein yokudla kakhulu
Izithako:
- Ubisi olunamafutha aphansi - 100 g;
- I-cottage cheese ephansi ephansi-100 g;
- Iqanda elinzima kilisiwe - ucezu olulodwa;
- amajikijolo - 50 g.
Ukulungiselela
Hlanganisa konke ku-blender kuze kube bushelelezi futhi ujabulele!
Banana cocktail
Izithako:
- Ubisi olunamafutha aphansi - 150 g;
- ubhanana - izingcezu ezimbili;
- isinamoni - ½ tsp;
- Ushukela we-vanilla - i-sachet engu-1.
Ukulungiselela
Beat ubisi nobhanana ku-blender. Engeza i-vanilla ushukela nesinamoni ku-cocktail ephelile.