Ukudla kwezemidlalo ekhaya

Ukufeza imiphumela emihle, abagijimi abaningi basebenzisa ukudla okukhethekile. Ngeshwa, kodwa inani elikhulu labakhiqizi lingathembekile ngemisebenzi yabo, ngakho-ke, njengendlela yokukhetha - ukudla kwemidlalo ekhaya.

Izimo ezibalulekile

1. Ukuze ulungiselele ama-cocktails kubalulekile ukusebenzisa amaprotheni okuyimpuphu, into esemqoka ukuthi kufanele ibe ngekhwalithi ephezulu.
2. Ukudla ukudla kwekhaya ekhaya akulimazi umzimba wakho.
3. Ngaphambi kokusebenzisa i-cocktails enjalo, udinga ukubala ngokunembile umthamo.
4. Ngenxa yokudla kwamaprotheni, izinqubo zokuqubuzana kwezidakamizwa ziyashesha, futhi ukukhula kwe-muscle mass kwanda.

Izibonelo zokupheka

Inombolo yokukhetha 1

Izithako:

• Ubisi olunamafutha aphansi - 250 ml;
• ibhanana - isiqephu 1;
• oats - 1/2 st.;
• amaprotheni powder - 2 izinkezo zokulinganisa.

Ukulungiselela

Zonke izithako kufanele zihlanganiswe ne-blender. Njengoba ubona, ukudla kwemidlalo ukupheka ekhaya kulula.

Inombolo yokukhetha 2

Izithako:

• yogurt ophansi-into engu-1;
• ibhanana - isiqephu 1;
• amanzi e-ice - 100 ml;
• Ama- alimondi angaphansi komhlaba - 30 g;
• oats - into engu-1;
• amaprotheni powder - 1 isipuni sokulinganisa.

Ukulungiselela

Hlanganisa zonke izithako ku-blender. Uma ufuna ukuthola i-cocktail eyengeziwe, engeza amanzi amaningi.

Inombolo ye-Option 3

Izithako:

• Ubisi olunamafutha aphansi - into engu-1;
• ibhanana - isiqephu 1;
• ibhotela le-peanut - 1 tbsp. isipuni;
• isinamoni - ithisipuni 1;
• amaprotheni powder - 1 isipuni sokulinganisa.

Ukulungiselela

Zonke izithako kufanele zixubane kahle ne-blender.

Iresiphi ye-bar protein

Izithako:

• imbewu ehlutshiwe - 200 g;
• ibhotela le-peanut - 4 tbsp. isipuni;
• I-Hercules - 450 g;
• amaprotheni powder - 0.5 st;
• omisiwe, amaqanda ommbila, ubisi.

Ukulungiselela

Ukulandelana kwezithelo zomvini nezitshalo ozikhethela zona. Hlanganisa zonke izithako ezomile bese uwaxulela ubisi kuze kube yizifomu zamapulangwe, ubukhulu kufanele bube bunzima. Thatha ibhodi, ukumboze ngefilimu yokudla, yakha imigoqo yesimo oyifunayo kusuka ebunzini bese uwafaka efilimu. Imigoqo eholelekile ifakwa ngo-3 ntambama efrijini. Ngemuva kwalokho, bayiqede, vumela ukuhlanza futhi udle impilo.

Amathiphu ambalwa

1. Ngaphezu kwalokho, ungasebenzisa izithako ezilandelayo: uju, i-apula ngaphandle kwesikhumba, isiraphu kanye ne-jam.
2. Uma kungekho blender, bese ugawula izithako, sebenzisa i-grater, futhi uhlanganise i-whisk.
3. Futhi kuyadingeka ukuba ucabange ukuthi akunakwenzeka ukugcina i-cocktail elungiselelwe isikhathi eside, kubalulekile ukulungiselela eyodwa yokukhonza.
4. Ubisi busetshenziswa kangcono ngamafutha angu-2.5%.
5. Uma unezinkinga ze-lactose, bese ushintsha ubisi ngejusi yezithelo, kodwa hhayi acidic.