Lino tsa protheine tsa 8 bakeng sa batho ba nang le lefu la tsoekere

Litaba

• Lino tsa protheine 101
• 1. Peanut butter le jelly protein e sisinya
• 2. French toast protein sisinya
• 3. Rice protheine e sisinyeha
• 4. Apple sinamone soya sisinya
• 5. Soy smoothie e ntle
• 6. Protheine e phahameng, ha e na tsoekere e ekelitsoeng, smoothie ea chokolete
• 7. Strawberry-banana breakfast smoothie
• 8. Motsoako o kopantsoeng oa protheine smoothie

Liprotheine lia sisinyeha le smoothies ke khalefo eohle matsatsing ana. Lino tsena tse tsebahalang tsa pele le kamora ho ikoetlisa li ka kenyelletsa ntho e ngoe le e ngoe tlasa letsatsi, ka hona haeba u na le lefu la tsoekere, ke ha tlhaho ho ipotsa hore na li tla ama tsoekere ea mali joang. Seo se boletse, ha ho na lebaka la ho tšaba lino tse joalo. Ho na le lipepe tse ngata tse bonolo tsa lefu la tsoekere tse fumanehang marang-rang. Mona, re bokella lipepe tsa rona tse holimo tse robeli tsa liprotheine le li-smoothie bakeng sa batho ba nang le lefu la tsoekere.

Lino tsa protheine 101

Ka kakaretso, lino tse tahang li entsoe ka protheine e phofo le mokelikeli. Ho latela litlhoko tsa hau tsa lijo, mokelikeli ona e ka ba:

• metsi
• lebese la lebese
• lebese la linate
• lebese la raese
• lebese la peo

Li-add-ins tse ling li kenyelletsa:

• kase e bitsoang Cottage cheese
• yogurt
• li-butters tsa linate
• linate tse tala

Li-sweeteners, litholoana tse ncha kapa tse hoammeng le meroho e mecha le tsona li ka eketsoa. Ha ho na lijo tse thibetsoeng haeba u na le lefu la tsoekere. Leha ho le joalo, ho bohlokoa ho fokotsa lik'habohaedreite tse ntlafalitsoeng tse nang le monyetla oa ho hlaba tsoekere ea mali.

Ho ja mafura ka lik'habohaedreite ho ka thusa ho fokotsa tšilo ea lijo. Sena se ka fokotsa bolelele ba nako e nka tsoekere ho otla mali a hau. Mehloli ea mafura a latsoang haholo lijong tsa protheine e kenyelletsa:

• li-butters tsa linate
• linate tse tala
• peo ea hemp
• limela tsa folaxe
• peo ea chia
• li-avocado

Haeba ho khoneha, eketsa fiber ho seno sa hau sa protheine. E thusa ho liehisa ho monya tsoekere ea 'mele oa hau. Oatmeal, folaxe ea fatše, peo ea chia le matlapi a koro li na le fiber e ngata ebile li bonolo ho noa liprotheine.

Li-recipe tse ling tsa lino tse tahang li letsetsa sirapo ea maple kapa Stevia. Sirapo ea maple e na le tsoekere e ngata, empa e ka natefeloa hanyane. Stevia ha e na phepo e ntle, e senang khalori e ke keng ea phahamisa tsoekere ea mali. Ha u sisinya le ho sebelisa li-smoothies, sebelisa sesebelisoa se nyane haholo.

Liprotheine tse ngata tse entsoeng esale pele le li-smoothies li laetsoe ka tsoekere e ntlafalitsoeng. Pete ea hau e ntle ke ho li etsa hae moo o ka laolang metsoako.

Litlhapi tse robeli ke tsena ho leka:

1. Peanut butter le jelly protein e sisinya

Sopho e tloaelehileng ea peanut le jelly sandwich e entsoeng ka jelly e nang le tsoekere le bohobe bo phahameng hangata ha e na meeli ho batho ba nang le lefu la tsoekere. Hona joale u ka noa lijo tseo u li ratang ka boiketlo ka protheine ena e tenya le e boreleli e tsoang ho Dashing Dish. E fana ka protheine ea makhetlo a mararo ho tsoa ho phofo ea protheine, botoro ea matokomane le chisi ea kottage. Jeme ea tsoekere e tlase kapa e se nang tsoekere e eketsa botle bo lekanang feela.

Fumana risepe!

2. French toast protein sisinya

Hangata toast ea Fora e tšeloa ka tsoekere e phofshoana ebe e tšeloa ka sirapo, ka hona hangata ha e nkoe e le lijo tse loketseng lefu la tsoekere. Ke hona moo protheine ena e sisinyehang, le eona e tsoang ho Dashing Dish, e kenang. E u fa ho senyeha ha toast ea Fora, ntle le tsoekere e eketsehileng. Lisebelisoa tsa mantlha tsa ho sisinya ke phofo ea protheine le chisi ea kottage. Stevia le ho ts'oaroa ha sirapo ea maple ho fana ka monate.

Fumana risepe!

3. Rice protheine e sisinyeha

Ts'oaetso ena e entsoe ka phofo ea protheine ea raese, mokhoa o mong ho fapana le phofo ea protheine ea Whey, le litholoana tse ncha kapa tse hoammeng. E boetse e kenyelletsa linate le linonyana tsa folaxe bakeng sa mafura a phetseng hantle le fiber. Sesebelisoa se makatsang sa ho tsitsinyeha hona ke oli ea borage, e nang le thepa e khahlanong le ho ruruha.

Ha ua lokela ho sebelisa oli ea borage haeba u imme kapa haeba u noa meriana ea warfarin kapa ea sethoathoa. Oli e ka baka mathata a silang lijo. Haeba u sa khone ho sebelisa oli ea borage kapa haeba u amehile ka litla-morao, u ka e tlohela ho risepe ena. U ntse u tla kotula melemo ea protheine e monate.

Fumana risepe!

4. Apple sinamone soya sisinya

Ts'oaetso ena ea protheine e tsoang Tarladalal.com e re hopotsa phae ea Nkhono ea apole. E entsoe ka li-cubes tsa apole tse nang le fiber, motsoako oa soya le lebese la lebese, le ho fafatsa sinamone. Liapole tse ncha ke khetho e ntle ea litholoana ho mang kapa mang ea amehileng ka maemo a tsoekere ea mali.

Fumana risepe!

5. Soy smoothie e ntle

Haeba u sa mamellane le lactose kapa motho ea sa jeng nama, lefu la tsoekere Self-Management le na le khetho e ntlehali ea smoothie bakeng sa hau. E entsoe ka lebese le nang le protheine e ngata le tofu ea silika. Fragole e hoammeng, halofo ea banana e nyane le monokotšoai oa almonde li eketsa tatso. Haeba ha o e-so ka o leka tofu ea silika pele, ena ke nako e nepahetseng ea ho tsebisa tatso mahalapeng a hao.

Fumana risepe!

6. Protheine e phahameng, ha e na tsoekere e ekelitsoeng, smoothie ea chokolete

Haeba u kile oa ikutloa u amohuoa lijo tse monate tseo u li ratang, u se ke ua sheba pele. Smoothie ena ea leqhoa e tsoang ho 'Mè ea se nang Tsoekere e hlokomela litakatso tsa hau tsa chokolete. E entsoe ka lebese la almonde le nang le protheine e ngata, chisi ea kottage le phofo ea protheine. Tatso ea chokolete e senyehileng ea smoothie e tsoa phofong ea cocoa e sa tsoekere le tsokolate ea metsi Stevia.

Fumana risepe!

7. Strawberry-banana breakfast smoothie

Sebakeng sa ho eketsa fragole le libanana sekotlolo sa oatmeal e bora, e kopanye le yogurt, lebese la almonde le Stevia e nyane.Phello ke smoothie e nang le protheine e ngata e tsoang ho batho ba nang le lefu la tsoekere Thabang! seo se tla u fa matla a fetang a lekaneng ho lula ho fihlela lijo tsa mots'eare. Recipe e hloka phofo ea PaleoFiber, empa o ka nka sebaka sa peo ea chia kapa lijo tsa folaxe.

Fumana risepe!

8. Motsoako o kopantsoeng oa protheine smoothie

Li-monokotsoai ha li na letho le fokolang ka lijo tse phahameng tsa antioxidant. Li na le mofuta oa tsoekere ea tlhaho e tsejoang e le fructose. Ho ea ka phuputso ea 2008, fructose ha e phahamise maemo a tsoekere maling kapele joalo ka ha lik'habohaedreite tse kang bohobe, pasta le tsoekere ea tafoleng. Leha ho le joalo, ke khabohaetereite mme e lokela ho jeoa ka tekano.

Lisebelisoa tsa mantlha tsa protheine ena e boreleli ea DaVita ke Whey protheine phofo le li-blueberries tse hoamisitsoeng, tse tala, fragole le monokotšoai o motšo. Mokelikeli oa tatso ea metsi le ona oa eketsoa. Recipe e hloka senoelo sa ½ sa tranelate, empa o ka e felisa ho fokotsa tsoekere ka kakaretso.

Fumana risepe!