Amaphrotheni aphezulu angama-11 aphezulu aseNdiya anyakazisa ukwehlisa isisindo

Amagama Amahle Kakhulu Ezingane

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Ngabe umane ukhathele ukuzama i-protein ebiza kakhulu yokwehlisa isisindo? Uma kunjalo, kufanele wazi ukuthi i-protein powder akuyona ukuphela kwendlela yokwehlisa isisindo.

Kukhona okunye ukudla okusezingeni eliphakeme kwamaprotheni ongakungeza ekudleni kwakho ukuze wehlise isisindo ngendlela enempilo.

Ngaphandle kweprotheni powder, enye yezindlela ezibaluleke kakhulu zokwehlisa isisindo ukunyakaziswa kwamaprotheni. Ziyindlela elula yokwengeza amaprotheni ekudleni kwakho. Amaprotheni azamazama agcwalisa imfuneko ngqo yamakhalori nezakhamzimba.

Ukunyakaziswa kwamaphrotheni kuyindlela ephelele yokufaka esikhundleni sokudla kulabo ababheke phambili ekuchitheni amakhilogremu ngendlela enempilo. Lokhu kuzamazama kungakugcina usuthi kuze kube sekudleni okulandelayo futhi kungakuvimbela ekudleni ukudla okungenamsoco ukwanelisa imihelo yakho yokulamba.

Lawa ma-protein shakes ngeke ashise imbobo ephaketheni lakho futhi uzozuza nawo. Funda ukuze wazi kabanzi mayelana nalokhu okwenziwa ngamaphrotheni okuzenzela aseNdiya okwehlisa isisindo ongazama ekhaya ngezithako zasekhishini ezilula.

1. I-Almond Coconut Protein Shake

Ama-alimondi awumthombo omkhulu wamaprotheni, anama-alimondi angama-20 aqukethe cishe amagremu ama-5 wamaprotheni. Ubisi lwe-alimondi luzokunikeza umthamo owengeziwe wamaprotheni futhi ukhukhunathi unama-electrolyte azogcina umzimba wakho unamanzi.

• Cwilisa amantongomane nokhukhunathi osikiwe ubusuku bonke. Lahla amanzi.
• Faka ama-alimondi, ukhukhunathi ku-blender bese ufaka ubisi ukuluxuba kube ukuzamazama okukhulu, okubushelelezi.
• Faka isinamoni powder noju ukuze kube mnandi.

2. Shokolate Namabhanana Amaphrotheni Shake

Ushokoledi nobhanana benza inhlanganisela emangalisayo. Abagcini nje ngokwenza amaprotheni shake enempilo kepha futhi bengeza ukunambitheka okuhle futhi. Ama-chocolate namabhanana azokunikeza amavithamini namaminerali amaningi.

• Faka inkomishi engu-1 yezinhlamvu zikabhanana kanye nesipuni esingu-1 se-cocoa powder ku-blender.
• Faka ubisi noma iyogathi kuyo ukuze uyenze isiphuzo esibushelelezi.
• Faka ½ isipuni sesinamoni powder ukunambitha.

3. Shake Amaphrotheni Shake

Amajikijolo awumthombo omuhle wama-antioxidants anamandla futhi futhi awumthombo omkhulu we-fiber ekusiza ukuthi wehlise isisindo. Ukusebenzisa amajikijolo ahlukahlukene kuzokunika lelo punch lamandla.

• Faka amajikijolo ayi-7-10 ozikhethele wona, cup inkomishi yoshizi ophehliwe, inkomishi ye-¼th yamanzi noju oluthile ku-blender.
• Hlanganisa bese wengeza uju owengeziwe uma uthanda.

4. Amaphrotheni wePeanut Butter Shake

I-Peanut butter ingumthombo ocebile wamaprotheni futhi lokhu kungaba yinyikima enkulu yangemva kokuzivocavoca ongayikhetha. Lokhu kuzamazama kwamaprotheni okwenziwe ekhaya kunokhilimu, amantongomane futhi kumnandi kumafutha wakho wokunambitha.

• Hlanganisa inkomishi eyodwa yeyogathi, ½ inkomishi yobisi lwe-alimondi, nezipuni ezimbili zebhotela lamantongomane.
• Ungangeza ubhanana uma ufuna bese uwusebenzisa ubanda.

5. Vegan Amaphrotheni Shake

Labo abaphikisana nemikhiqizo yobisi futhi abangabekezelelani ne-lactose, kepha bafuna iphrotheni ephezulu yokunciphisa umzimba, bangakhetha lokhu. Lokhu kunyakaziswa kwamaprotheni kwe-vegan kungukunyakazisa okuhle kuwe.

• Blend 1 inkomishi yama-alimondi noma amantongomane e-cashew, 1 ubhanana, 1 ithisipuni loju kanye 1 ithisipuni ye-vanilla essence yokunambitheka.
• Hlanganisa zonke izithako ndawonye bese uzisebenzisa zibandayo.

6. Banana Strawberry Chia Imbewu Amaphrotheni Shake

Imbewu yeChia imithombo ecebile yamaprotheni, kuyilapho ubhanana ugcwele i-potassium. Le nhlanganisela izokwenza amandla amakhulu wamaprotheni ngemuva kokuzivocavoca okukhulu.

• Faka imbewu ye-chia, ibhanana eli-1, ama-strawberry, ubisi noju ku-blender.
• Faka idlanzana leqhwa elichotshoziwe (uma uthanda) futhi ujabulele lokhu kuzamazama kwamaprotheni okujiyile.

7. Mango Banana Shake

Umango ugcwele i-potassium, uvithamini A novithamini C futhi ukuwahlanganisa nobhanana kuzowenza ube yiprotheni shake enothile. Khetha umango ovuthiwe ongekho esimnandi kakhulu.

• Hlanganisa umango, ubhanana, ibhotela lamantongomane nobisi ku-blender ukuze ukwenze kube ukushelela okubushelelezi.
• Faka iqhwa elichobozekile bese ulijabulela ngokushesha.

8. I-Blueberry Almond Butter Banana Shake

I-Blueberry ilayishwe ngama-antioxidants kanye no-vitamin C, okuthi uma engezwa ku-almond nakuyo iyogathi kuguqulwe kube yiprotheni shake ecebile.

• Ku-blender, engeza ama-blueberries, ubhanana, ibhotela le-alimondi ne-yogurt. Khonza ngama-ice cubes.

9. Oatmeal Apple Amaphrotheni Shake

Ama-phytonutrients aku-apula azogcina amazinga kashukela egazini lakho eqinile futhi elawula. Ukubhangqa ama-apula ne-oatmeal kuzokunikeza i-fiber futhi kukugcine uzizwa ugcwele isikhathi eside.

• Hlanganisa i-oatmeal, ubisi, i-apula, noju ku-blender.
• Ifake esiqandisini ukuze uthokozele lokhu kuzamazama kwamaprotheni okuzenzela.

10. Ukwatapheya Nobhanana Amaprotheni Shake

Ukwatapheya ugcwele i-monounsaturated fatty acids enempilo yenhliziyo nefayibha esiza ekwehliseni isisindo. Ungangeza ubhanana noju ukwenza kube mnandi.

• Faka ubhanana, ukwatapheya nobisi ku-blender.
• Hlanganisa kahle kuze kube yilapho ibushelelezi futhi i-creamy futhi uyijabulele i-chilled.

11. I-Raw Egg Protein Shake

Uma ufuna ukwakha imisipha yakho kanye nokwehlisa isisindo, zama lokhu kuzamazama kwamaprotheni okuzenzela ngamaqanda aluhlaza.

• Hlanganisa iqanda eli-1 eliluhlaza, ubisi, ubhanana, uju nesinamoni powder ku-blender.
• Yikhonze ibanda.

Yabelana ngale ndatshana!

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