Muviri wako unoda mapuroteni kuti uchengetedze nhengo uye michina yezviviri uye inofanirwa kuti zvirwere zvemuviri zvirambe zvichiitwa. Hazvisi nyore kuwana mapuroteni akakwana kubva pane zvaunodya, asi kuvhara puroteni bar inzira yakanaka yekuita kuti unzwe wakagutsikana pakati pezvokudya.
Mamwe mapuroteni anowanika mumabhuku ezvitoro nemakwenzi ane mapuroteni akawanda asina mazana akawanda emakirori, asi mamwe akatakurwa neshuga nemafuta saka vanotarisa (uye vanonoka) zvakadai semasipi.
Saka mazano angu? Ita yako pachako. Apo iwe unogadzira mapuroteni emisha kumba, iwe uchatora zvose zvinoshandiswa kuti zvive nehutano sezvaunoda kuti vave.
Nzira Yokuti Iite Mapurotini Bhuni
Kuita mapuroteni mabhadhari hazvisi nyore, zvinenge nyore nyore sekubika bheki yekiki. Uye sezvo iwe uchidzora zvinoshandiswa, unogona kuwana mapeji anoshandisa shuga shoma shoma, mafuta ane utano kana kuti mamwe fiber, chero chii chaunoda kuti ukwanise kudya.
Rimwe ruzivo pakuita mapuroteni emisha pamba ndiyo mari yakawanda yekuchengetedza mari. Zvirongwa zveproteiniti zvakaputika pachedu zvinodhura kana zvichienzaniswa nokutenga zvigadzirwa uye kuisa nguva shoma pakugadzirwa. Iniwo ndinofarira chokwadi chokuti iwe unokwanisa tweak uye zvishandiso kugadzirisa zvinonaka.
Kune zvakawanda zvekunakidza mapuroteni bar recipes pakubika, utano uye fitness nzvimbo. Paunenge uri kutsvaga mapuroteni bar recipes, iva nechokwadi chekutarisa zvipembenene zvine utano hwakadai sahuti, marimu, mbeu nemichero yakaoma, pamwe neprotein powders kana nut butter.
Mamwe mapepa anoda kubheka uye vamwe havasi.
Edza izvi zvinokosha puroteni bar recipe. Iwe unogona kuchinja musanganisi-ins kuti uwirirane nemafungiro ako:
Zvimwe
- 2 makapu akabatanidzwa nokukurumidza-kubika oats
- 1/2 mukombe vanilla-flavored protein powder
- 2 Tbsp hemp moyo
- 1 tsp pasi sinamoni
- 1/4 teaspoon nutmeg
- 1/4 tsp munyu
- 1/4 kapu peanut butter
- 1/4 mukombe uchi
- 1/2 mukombe almond mukaka
- 1 tsp vanilla extract
- 1/2 kapu chokoti chips
Mirayiridzo
- Preheat oven kusvika 350 degrees Fahrenheit. Girai gorofu 8-inch-by-8-inch kubika ndiro ne margarine kana bhuru. Kana iwe unogona kuharasa iyo nekubika sipray.
- Wedzera oats, mapuroteni powder, hemp moyo, sinamoni, uye munyu kune imwe huru yakavhenganisa ndiro.
- Muchidimbu-kuisa kusanganiswa ndiro, kusanidza peanut butter, uchi, mukaka wemamondi, uye vanilla kubva. Kusanganiswa kusvika zvakanyatsobatanidzwa. Dururirai musanganiswa wakaoma muzvidimbu zvakaoma uye simbisai kusvikira makanyatsobatanidzwa. Fold mu chokoti chips.
- Dururirai musanganiswa muchibika kubika. Paridzai musanganiswa pamwe chete mudiro, muchikurira pasi zvakasimba.
- Bika kwemaminitsi gumi nemasere kusvika makumi maviri nemashanu, kusvikira mitsetse ikatanga kutenderera yakaita tsvuku.
- Bvisa kubva muvhenji uye rega kuponhora mupani kwemaminetsi makumi maviri nemakumi maviri vasati vatema muzariro.
- Chengeta mufiriji. Inoita anenge makumi maviri emapuranga.
Iwe unogona kuvhara mabhairi ako pachako uye uende nawo newe kwepakati pezuva zuva rekudya pakushanda kana kuchikoro. Kana kuti uzvidye sekudya zvishomanana pashure pokunge uchinge wakashanda.
Ita Zvirongwa Zvamunoita Mapuroteni Ako:
- Edza kunakidza kwakasiyana kweprotein powder. Vanilla chinhu chakanaka kutanga, asi iwe unogona kuda chokoti kana imwe tambo.
- Shandisa pasi firk kana mbeu chia munzvimbo ye hemp moyo. Zvose zvekusarudza izvi zvinowedzera omega-3 fatty acids inobatsira.
- Edzai nemarumondi, soy kana kuisa bhotela panzvimbo pepanot butter.
- Uchi hunogona kubudiswa kunze kwejaive kana maplesi.
- Tsokoteti chips inogona kuchinjwa ne butterscotch kana chichena chocolate chips. Kana edza kuenzana kwakaenzana kwemazambiringa akaomeswa kana zvimwe zviduku zvakaomeswa zvakaoma kana marimu akachekwa.
Nutrition Information
Zvose zvinokonzerwa nemapuranga aya zvicharamba zvichienderana nemishonga yaunosarudza, asi neyekutanga recipe, bhari imwe neimwe inenge ine makirogiramu makumi matanhatu, 6 gramu mapuroteni, 23 gm carbohydrates, 3 gramu fiber , uye magamu manomwe mafuta ma gramu mafuta.