Indlela ukupheka nemivalo protein ekhaya

Iimbaleki Modern iliso ekutyeni ngokusondeleyo kakhulu ukutya kwabo icwangciswe ngobunono. Ke zonke ngokufanayo, yaye kufuneka kukho imfuneko, ukuba badle sona. Emva koko kuza kubanceda imivalo protein. Ekhaya, kulula ukuba ukupheka. Kukho ezininzi zokupheka ilula kakhulu, kwaye imveliso yokugqibela ujika ngaphandle sempilweni, okumnandi kwaye zitshiphu evenkileni, t. To. Akukho kwisigcinakaliso kunye nedayi kwiimveliso zabo. Enye inzuzo: ukwakhiwa isabelo ngasinye zingatshintshwa kancinane ngokuthanda kwakho. Nangona kunjalo, kufuneka kukhunjulwe ukuba imveliso kufuneka kugcinwe efrijini, kungenjalo ziya kugxagxiseka ngokukhawuleza.

imivalo protein ekhaya. Indlela № 1

izithako:

• 2 tbsp. oatmeal;
• 5 amacephe powder protein (unako ukuthenga kwezemidlalo ivenkile nutrition);
• Isigaba 0.5. butter ibhotolo ;
• ubisi encinane okanye amanzi ingxubevange intlama.

ukulungiselela:

1. Zonke izithako ephalazwe kwindebe.
2. Xuba de iyunifomu. Ukuzinza iba ngathi intlama obukhulu kakhulu.
3. Ukususela mxube kubangele ukwakha nemivalo.
4. Wazifaka kwifriji malunga nemizuzu engama-50 phambi kokuba ephilisa.

Iresiphi № 2. Base

imivalo protein ekhaya, yaphekwa le ndlela zezi kakhulu okunesondlo: malunga 300 calories isiziba nganye. Kwangaxeshanye, baya enqatyisiweyo. Kulungile ukuba umxube weminoti, ngokunjalo uya kuba kuqamba ohlukeneyo.

izithako:

• 0.5 st. oats ezityikitywe kunye nomgubo wengqolowa. Endaweni owokugqibela ingathatha oat bran - baya kuba luncedo.
• 10 amacephe protein yangumgubo, zalisa ngcono isilayidi, ngoko ukunyusa i protein;
• 4 h. L. kakhokho;
• 1 tbsp. ubisi olungumgubo, kungcono ukusebenzisa imveliso ephantsi-fat. Le Ingcebiso ayikho ngengozi. Oku kunciphisa kakhulu isixa kwamafutha bar.
• 2 amacephe wembewu yeflakisi;
• 2 amacephe zembewu zihlanjululwe zikajongilanga;
• 1/4 Art. weminoti, Ukuba angcamle: hazelnuts, walnuts, iiamangile, ungakwazi ukuthatha umxube;
• 1/4 Art. eyomileyo isiqhamo;
• 1/3 Art. butter ibhotolo;
• vanilla encinane;
• malunga 0.5 v amanzi,.

ukulungiselela:

1. kufuneka ukuxuba zonke izithako kwisitya.
2. Ukuyondelelana umxube iya kufana qhuqha zamafu. Unako kugalela formochkam okanye ukushifta into tyaba, ukuze kamva kwaba lula ukuba itshone.
3. Kangangeyure ubunzima lukhuni, oko uwahlule ube zahlulo.

Iresiphi № 3. imivalo Cocos

Indlela ukupheka nemivalo protein ekhaya, ukuze baluncedo nje kuphela kodwa emnandi? Ngezansi ninikele iresipi indlela yokufumana ilekese, sifunda kancinane i "Bounty".

izithako:

• 1 icephe protein umgubo;
• 2 amacephe oyile imana okanye lwawo;
• 1 icephe lobusi;
• 2 amacephe kakhokho;
• lwawo, kutshizwe i bar.

ukulungiselela:

1. Le ndebe ekoko Umxube kunye protini. Ukuba ufuna ukuba iiprotini ngakumbi, kunokwenzeka ukuba anyuse imali. Kungcono usebenzise umgubo ekoko zendalo, ngoko ibar kuya kuba luncedo kakhulu.
2. Yongeza umxube ioli nemozulu kunye nobusi.
3. Zonke Umxube de egudileyo.
4. ifomu Bar wayibeka efrijini imizuzu engama-20.

Ukususela mali yemveliso ezifunyenweyo 1 g yebar malunga nama-80, nto iqulethe calories 380 no-20 iigrem protini. Uyakwazi alabe libe abo ezincinane 2. Ngolo lula ukuba uthathe kunye nawe ibalume.

inombolo iresiphi 4. Supplements ekhaya ngaphandle protein

Ukuba akukho isandla esikhethekileyo engumgubo protein, ungazama ukwenza iimveliso ngcono.

izithako:

• imbewu atyabukile;
• ubisi;
• oatmeal;
• ishq amabele ;
• nuts.

ukulungiselela:

1. Xuba zonke izithako kwisitya. Xa usongeza kancinci itshokolethi, bar iya kuba tastier.
2. Ubunzima baxovula de egudileyo, ngoko ke kufuneka sibekwe phezu izisongeli zeplastiki kwi itreyi kwaye ufake kwi efrijini.
3. 'Emva ukuqaqadeka, iziqwenga ubungakanani ofunekayo.

inombolo iresiphi 5. yokubhaka

Uya kufuna oku:

• 2 tbsp. oatmeal;
• 10 amacephe powder protein, kufuneka uthathe kwisilayidi, oko kuya kwandisa protein;
• 3 h. L. kakhokho;
• 200 g ubisi olungumgubo;
• 200 ml i isiraphu maple;
• 2 protein ekrwada;
• ¼ Art. juice, fresh kuhle, umzekelo,-orenji;
• oyile rape, ukuba kuthambisa sokubumba;
• ukuba oyifunayo - vanilla.

ukulungiselela:

1. Kwesinye isitya, xuba kukubola, ubisi olungumgubo kunye protini.
2. Endebeni yesibini abanye mixed.
3. Imixholo izitya ezibini ephalazwe ibe sokuxuba exutyiweyo.
4. Lo mxube wathululwa ukutya yokubhaka kwaye ibekwe ku shushu lezonka ^malunga 160, 20-30 min.
5. Esityeni ogqityiweyo lisusiwe ze uyinqunqe ibe alinganayo - imivalo.

Kakhulu imivalo protein emnandi zifunyenwe kweli khaya, ezisebenzisa excipients ezahlukeneyo, umzekelo, banana iiblueberries. Oku kwandisa umsoco, kwandisa umxholo kwezinto eziluncedo.

Iresiphi № 6 Ngokuba ndini

Kukho indlela, njengoko phantse ngaphandle ukubeka umgudu ukulungiselela imivalo protein ekhaya. ibaluleke kakhulu bodybuilders kunye dieters namaqebengwana carbohydrate-free.

izithako:

• Low-fat cottage sisi.
• Protein powder.

ukulungiselela:

1. Xuba lo sisi cottage kwaye udibanise umgubo protein.
2. Ukwakha ayi zamafu wazibeka efrijini.
3. NeeBhari zikulungele.

Ekubeni zenziwe of curd kuso umxholo ubuncinane amafutha kunye carbohydrate, kodwa protein ukwanda. Yitya imivalo ngcono ukuba basebenzise ngokupheleleyo - iiyure 1.5-2, okanye emva, kodwa nangoko, kodwa emva kwemizuzu 15-20 ..