Nutrition Highlights (pakushanda)
Maoriro - 341
Fati - 12g
Carbs - 31g
Protein - 26g
Nguva Yese 25 min
Prep 5 min , Cook 20 min
Kushumira 4 (1 waffle imwe neimwe)
Kazhinji mapepa anoyevedza anoshevedza mafuta, akawedzerwa shuga, uye zvinokonzera mbiriso zvakadai sekubikira simba uye kubika soda. Izvi zvakagadziriswa recipe yakagadzirisa inotarisa mapuroteni ezvokudya zvakadai samazai , pasi-mafuta-mafuta echechi, uye pasi zvinokonzera zvakasanganiswa nemashira akavharidzirwa uye kuputika kwevanilla kubudiswa kuti zvive zvakakosha uye zvakanaka-zve-iwe-waffle.
Kutsvakurudza kwakawanda kuri kuratidza kuti kuparadzira kudya kwedu kweproteinini zuva rese kunogona kubatsira kusimbisa musimba kukura uye kufanana. Vanhu vazhinji vanodya puroteni shoma shomanana yezvokudya zvemangwanani, yakawanda yeprotini yemasikati, uye mapuroteni akawanda ezvokudya. Nekunyanya kugovera kuparadzira mapuroteni edu kudya kusvika anenge 30 gramu eprotini imwe neimwe pamangwanani echingwa, masikati, uye kudya kwemanheru, tinogona kuchengetedza muviri wakaonda uye saka kuderedza mafuta akawanda mumitumbi yedu iyo inogona kutungamirira kune zvirwere zvisingaperi pasi.
Zvimwe
- 4 mazai makuru
- 2 makapu pasi-fat cottage cheese
- 2 tablespoons pasi flaxseed
- 1/4 mukombe mvura
- 2 makapu akaputika oats
- 1/2 teaspoon vanilla kana almond extract
Kugadzirira
- Itai zvose zvinoshandiswa mu blender uye mubatanidze kusvikira zvakasanganiswa zvakasanganiswa uye zvakasvibiswa.
- Pisa shungu dzesimbi.
- Chiedza kupfeka nemafuta kana kupirisa nevasina tsvimbo. Ita 1/2 mukombe wakakanyiwa wakazara nebhetter pamusoro pewaini yesimbi uye kubika maminitsi 4-5 kusvikira ndarama yakaiswa machena uye crisp.
- Dzokorora pamwe nebatter yakasara. Iwe unofanirwa kuva nemafuta mana pakupedzisira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Itai kuti mukombe weblueberries muvhareti ye batter kune jira rinopesana neuroxidant uye fiber.
Kana, sarudza bhanana uye uite kuti ichinamate ichiwedzera kune kuwedzera, kuwedzera potaziyamu.
Mafungu anofanirwa kupfuura zvinongororwa maple syrup sechakuputika. Edza kuwedzera dhilop ye yogurt, zvimwe zvakagadzirwa zvitsva, tsvina kana yakagadzirwa nutswa yakasvibirira kana nut , kana kutosawa nekacao mbhu. Kupfekedza chikafu chako chekudya chamangwanani hachisi kungoita kuti zvive zvinonakidza kudya, asi kunogonawo kuwedzera kubatsirwa kwezvokudya, zvakare, kunyanya kana uchishandisa zvataurwa pamusoro apa zvine utano hwakanaka.
Kubika uye Kushumira Mazano
Unoda kuvimbisa kuti unodya kudya kwekudya kwakanaka kwevhiki rose? Ita bhati yewaffles pamapera evhiki uye uvabike vose. Rega kupora uye uchengetedze zvasara mumubhodhoro wakadzika. Mambakwedza, inongotanga kuvhara mukati mechikoro chepamusoro uye nepamusoro neyamunofarira. Chengetedza-kutenga mahwendefa eefrizer "mazwi ekare" iye zvino.
Iyi kamukira inoteerera mazano ekufambisa uye zvirongwa zvekudzivirira kenza zvinorondedzerwa neAmerican Institute for Cancer Research.