Li-pancake tse Molemohali tsa Li-protein tse u tla li etsa

Litaba

• Lipanekuku tse Hloahloa ka ho Fetisisa tsa Bophelo bo Botle — Nako: Linoko tsa Yogurt tsa Koro e Felletseng
• Libaka tse Hloahloa tsa Li-protein tse nang le bophelo bo botle bakeng sa kamora ho ikoetlisa: li-pancake tsa mahe le oat
• Li-Pancake tsa Liprotheine tse Molemo ka ho Fetisisa tse 3: Pancake ea litapole tse monate
• Mefuta e meng e 7 ea liprotheine tse phetseng hantle tsa protheine
• Strawberry Cheesecake Protein Pancakes
• Lipanekuku tsa Protein ea Meru e Mnyama
• Li-pancake tsa Vegan Blueberry tse se nang Gluten
• Li-pancake tse makatsang tsa Raspberry
• Li-pancake tsa Gingerbread tse hlatsoitsoeng
• Butter ea Peanut le Jelly Protein Pancakes
• Chocolate ea 'Nete ea Koro ea Butter ea Peanut
• Tlhahlobo bakeng sa

Ha ke ntse ke ikemiselitse ho itloaetsa moetlo oa Sontaha oa Pancake ho fepa moea, ha ho tluoa ho ja lijo tse phetseng hantle letsatsi le leng le le leng, hangata ke thibela bareki ba ka ba phepo e nepahetseng hole le lijo tsa hoseng tsa carb-centric joalo ka lipanekuku. Lebaka? Re atisa ho chesa ka har'a li-carbs tse bonolo ka phofo e tšoeu ka potlako haholo ebe re robala 'me re lapile ka boselamose, nakoana ka mor'a ho ja leha re ne re sa tsoa ja thaba ea phofo, sirapo le botoro. (Empa u hopole hore li-carbs li u khomaretse hore u sithabetse boikoetliso ba hau bo latelang.) Likhalori tse eketsehileng ka botoro le sirapo le tsona li na le mokhoa o nyonyehang oa ho eketsa ntle le ho u thusa hore u khotsofale.

Haeba u hlile u batlana le li-flapjacks tse tla khotsofatsa tatso ea hau ha u ntse u matlafatsa 'mele oa hau le ho ts'ehetsa lipheo tsa hau, shapa li-pancake tse phetseng hantle. Protheine e tla thusa ho thibela ho senyeha ha li-carbs tseo e le hore u be le tsoekere e tsitsitseng ea mali le matla a tsitsitseng. (P.S. Mona ke hore na ho ja *e nepahetseng* palo ea protheine ho shebahala joang.)

Haeba u kile ua nyahamisoa ke lipanekuku tse phetseng hantle tsa protheine pele — ka thata, tse chewy, tse u etsang hore u hloloheloe tsa khale — re mona ho tla thusa. Ho u bolokela teko le phoso, re lekile mefuta eohle ea diresepe 'me re arolelana tse 10 tseo e neng e le bahloli ba hlakileng (ke mosebetsi o boima, empa motho o tlameha ho o etsa). Bakeng sa ho eketsa protheine e eketsehileng, ntlafatsa ho tloha ho mokhoa o tloaelehileng oa sirapo 'me u leke ho tlatsa joaloka linate kapa nut butter, ricotta kapa yogurt. Kapa haeba u le ka har'a lipanekuku tse nang le protheine e phetseng hantle, lehe le lona le monate-mme le eketsa ligrama tse 6 tsa protheine. (E amanang le eona: Lethathamo la Lijo tse Phahameng tse nang le liprotheine tse ngata tseo u lokelang ho li ja beke le beke)

Lipanekuku tse Hloahloa ka ho Fetisisa tsa Bophelo bo Botle — Nako: Linoko tsa Yogurt tsa Koro e Felletseng

Khefutsa: 16 li-pancake

E sebeletsa: 4 (li-pancake tse 4 ka 'ngoe)

Tekanyo e nepahetseng feela ea ho fofa le ntho e nang le tatso e bonolo e tla tsamaea le ho hlasimolla litakatso tsa pelo ea hau. Kakaretso ena ea protheine e phetseng hantle e etsa li-servings tse 'ne, kahoo haeba u sa batle ho li arolelana, ikutloe u lokolohile ho emisa masalla-tsena li ntle bakeng sa ho pheta-pheta. (Related: 11 Frozen Meal Prep Hacks eo U Lokelang ho e Leka)

Lisebelisoa

• 1 lehe
• Senoelo sa 3/4 lebese la 2% (kapa lebese leo e seng la lebese la khetho)
• 1 teaspoon lero la vanilla
• 3/4 senoelo sa yogurt e se nang mafura a mangata
• 1 kopi ea phofo ea koro e feletseng
• 1/2 teaspoon ho baka soda le ho e
• 1 tablespoon tsoekere (ka khetho)
• 1 teaspoon phofo ea ho baka
• Dash ea letsoai

Litsela

1. Kopanya lisebelisoa tse metsi ka sekotlolo se seholo.
2. Ka sekotlolo se arohileng, kopanya lisebelisoa tse omileng.
3. Hlakola metsoako e omileng ka har'a metsi ho fihlela e kopane hantle.
4. Lumella ho lula metsotso e 5.
5. Ho sa le joalo, tlotsa skillet le mocheso ho feta seaplane-mocheso o phahameng.
6. Spoon tablespoons tse 2 ho ea ho tse 3 tsa batter ka skillet e futhumetseng, u sebelisa mokokotlo oa khaba ho boreleli holimo. Pheha ho fihlela li-pancake li qala ho phalla ebe li phunya. Lumella ho pheha motsotso o mong kapa e 'meli ebe u fetisetsa poleiti. Koahela ka poleiti e 'ngoe ho futhumala.
7. Sebelisa oli e ngata lipakeng tsa lihlopha ha ho hlokahala.
8. Sebeletsa ka mofuthu.

Tlhahisoleseling ea phepo e nepahetseng ka ho sebeletsa (li-pancake tse 4, pele ho li-toppings): lik'hilojule tse 184, 11g ea protheine, 29g ea lik'habohaedreite, 3g fiber fiber, 7g kakaretso ea tsoekere (3g e ekelitsoeng tsoekere), mafura a 3g

Libaka tse Hloahloa tsa Li-protein tse nang le bophelo bo botle bakeng sa kamora ho ikoetlisa: li-pancake tsa mahe le oat

E sebeletsa: 1

Li-pancakes tsena tse nyane tse phetseng hantle tse nang le protheine li monate ebile lia hlafuna, li nepahetse bakeng sa lijo tsa ka mor'a ho ikoetlisa ha lintho tse tlang pele bophelong ba hau e le protheine, stat. Tsena le tsona ke mohloli o motle oa li-carbs tse rarahaneng ka lebaka la oats. Haeba u sa etse lijo-thollo, leka ntho e kang lijo-thollo tsa almonde kapa phofo ea kokonate, empa u hopole hore nako ea ho pheha e ka 'na ea fapana' me u ka 'na ua hloka ho eketsa metsi (joaloka lebese) ho etsa hore e sebetse.

Lisebelisoa

• 1/2 senoelo sa oats
• Mahe a 2 kapa 1/3 senoelo sa makhooa a mahe
• 1 phofo ea protheine (hoo e ka bang likhaba tse 3)
• 1/4 teaspoon lero la vanilla

Litsela

1. Sila li-oats ka har'a sesebelisoa se senyenyane sa lijo ho fihlela se tšoana le phofo.
2. Kenya mahe, protheine phofo le vanilla. Pula ho fihlela o kopane hantle.
3. Tlotsa skillet ka oli, botoro, kapa ho pheha spray le mocheso mochesong o mofuthu. Lahlela batter, u sebelisa likhaba tse 2 ho ea ho tse 3 bakeng sa kaka e 'ngoe le e' ngoe.
4. Chesa ho fihlela o phehiloe, metsotso e ka bang 2 ho isa ho e 3 lehlakoreng ka leng. Fetisetsa poleiti.
5. Sebeletsa ka mofuthu.

Phapang: Haeba o lakatsa, eketsa blueberries ho batter. Kapa u ka tšela li-pancake ka jeme eo u e ratang haholo kapa monokotšoai o futhumetseng.

Tlhahisoleseding ea phepo e nepahetseng ha ho sebetsoa (recipe e hlahlobjoa ho sebelisoa mahe a 2 le protheine ea whey): Lik'hilojule tse 418, protheine ea 38g, lik'habohaedreite tse 34g, fiber e 4g ea lijo, tsoekere e 3g (tsoekere e ekelitsoeng ka 0g), mafura a 14g

Li-Pancake tsa Liprotheine tse Molemo ka ho Fetisisa tse 3: Pancake ea litapole tse monate

E sebeletsa: 1

Ke batla khetho ea mahala ea lijo-thollo, e se nang gluten e kopanang ka ho panya ha leihlo? Li-pancake tsena tse tharo tsa litapole ke tsa hau. (Kaofela bakeng sa hau!) Hape ke mokhoa o motle oa ho nyenyelepa livithamine ho ntho ea pele ea hoseng. (Haeba o batla ho tseba, ho na le phapang lipakeng tsa litapole le yam.)

Lisebelisoa

• Litapole tse 1 tse mahareng
• 1 lehe kapa 1/4 senoelo sa metsi a makhooa a mahe
• 1/4 sinamone ea teaspoon

Litsela

1. Hlakola litapole ka fereko ka makhetlo a 'maloa' me u e chese ka microwave metsotso e 5 kapa 6 kapa ho fihlela e le bonolo. Lumella ho pholile ho fihlela u khona ho e tšoara ka mokhoa o sireletsehileng. Tšela nama ea litapole hore e be sesebelisoa sa lijo.
2. Pula litapole ka lehe le sinamone ho fihlela e etsa batter.
3. Tlotsa skillet ka oli, botoro, kapa fafatsa 'me u behe mocheso bohareng. Ha skillet e chesa, tšela batter ka har'a skillet. (O ka etsa dipanekuku tse nyane kapa tse nyane tse mmalwa.) Bethefatsa ka mokokotlo wa kgaba ho etsa sebopeho sa dipanekuku.
4. Pheha ho fihlela ho behiloe, hoo e ka bang metsotso e 4 ho isa ho e 5 ka lehlakoreng le leng, u fofa halofo. Nako ea ho pheha e tla its'etleha ka mahobe a manyane a li-pancake ho tla nka nako e nyane.
5. Fetisetsa poleiti.
6. Holimo ka li-toppings tse lakatsehang 'me u natefeloe.

Liphetoho: Bakeng sa ho sotha hantle, tlohela sinamone le holimo ka avocado, chisi ea poli kapa lehe.

Tlhahisoleseling ea phepo e nepahetseng (bakeng sa lipanekuku tse phetseng hantle tsa protheine tse sebelisang lehe le le leng le leholo, pele ho li-toppings): Lik'hilojule tse 175, protheine ea 8g, lik'habohaedreite tse 26g, fiber ea 4g, tsoekere e 6g (tsoekere e ekelitsoeng ka 0g), mafura a 4g

Mefuta e meng e 7 ea liprotheine tse phetseng hantle tsa protheine

U batla mefuta e meng ea tatso kapa mehloli ea protheine bakeng sa 'mahobe a hau? Tsoela pele ho bala bakeng sa li-pancake tse matlafalitsoeng tse phehiloeng ka chokolete tse pakiloeng ka chokolete le chate ea kottage.

Strawberry Cheesecake Protein Pancakes

Cheesecake bakeng sa lijo tsa hoseng? Ee, ka kopo. Thaba ena ea thabo e na le phofo ea protheine (leka tsena haeba u batla likhetho tsa protheine ea limela) le ho tlatsoa ha chisi ea Greek ka yogurt. E tlatsitsoe ka sopho e monate ea fragola ea lemone ho phethela popo e bululetsoeng ke dessert.

Fumana risepe e phetseng hantle ea protheine ea pancake: Strawberry Cheesecake Protein Pancakes

Lipanekuku tsa Protein ea Meru e Mnyama

Ba kanna ba shebahala joalo ka e 'ngoe ea liqholotso tsa ho ja lijo tse hlanyang tse ka u fang lijo tsa mahala le mpa e bohloko, empa mokotla ona o molemo ho uena ka mokhoa o makatsang-li entsoe ka phofo ea protheine, cocoa e sa tsoekere, yoghurt ea Greece le cherries e hoammeng. U tla ipotsa hore na ke hobane'ng ha u ne u se motho oa hoseng kamehla.

Fumana risepe e phetseng hantle ea protheine ea pancake: Li-pancake tsa protheine ea Black Forest

Li-pancake tsa Vegan Blueberry tse se nang Gluten

Li-pancake tsena tse se nang mafura tse nang le phepo e ntle li entsoe ka banana, oats, phofo ea protheine le lebese la folaxe.

Fumana risepe e phetseng hantle ea protheine ea pancake: Liprotheine tsa Blueberry Pancakes

Li-pancake tse makatsang tsa Raspberry

Li koahetsoe ke chisi e nang le protheine e ngata le lebese la lebese, 'me li natefisitsoe ka tse tala tse nang le serame, li-pancake tse nang le protheine tse phetseng hantle ke pheko e se nang molato.

Fumana risepe e phetseng hantle ea protheine ea pancake: Li-pancake tsa Raspberry tse nang le protheine

Li-pancake tsa Gingerbread tse hlatsoitsoeng

Ke mang ea hlokang li-cookie ha o ka natefeloa ke platter ea li-pancakes tse monate tsa gingerbread ntle le molato? Li-pancake tsena tse potlakileng haholo tse nang le protheine li kopana hammoho ho blender (mona ke mefuta e tšeletseng ea blender eo re e ratang), 'me e lema hantle haholo bakeng sa brunch ea pele-pele!

Fumana risepe e nepahetseng ea protheine ea pancake: Liprotheine tsa Gingerbread Spiced Pancakes

Butter ea Peanut le Jelly Protein Pancakes

Bana bana ha ba na gluten ka ho felletseng, empa ba paka tekanyetso e tebileng ea protheine le fiber ka lebaka la kopanyo ea protheine phofo, makhooa a mahe, phofo ea kokonate le ho tlatsoa ha botlolo ea peanut. O tseba seo ba se buang: Ha sekuku sa dipanekuku se phahame, se atamela haufi le Modimo! Amen ho seo. (E amanang: Lijo tsa F-Factor ke li fe — hona na li phetse hantle?

Fumana risepe e nepahetseng ea protheine ea pancake: Protein Peanut Butter le Jelly Pancakes

Chocolate ea 'Nete ea Koro ea Butter ea Peanut

E entsoe ka phofo ea koro e feletseng, lebese la almonde le lehe, li-pancake tsena tse phetseng hantle tsa protheine li fumana matla a tsona a mesifa ho tloha phofo ea peanut butter, e eketsang tatso e kholo ea linate bakeng sa mafura a seng makae le liprotheine tse ngata.

Fumana risepe e nepahetseng ea protheine ea pancake: Lipancake tsa Botoro ba Koro e Feletseng

Tlhahlobo bakeng sa