How kubika puroteni mbariro kumba

Modern dzokumhanya zvinoongororwa akatibvunzisisa zvokudya zvavo rwakarongwa nemazvo zvokudya. Asi zvose zvakafanana, uye vane vanofanira kudya. Ipapo ugouya kubatsira mapuroteni mbariro. Kumba, dziri nyore kubika. Kune Recipes zhinji kuti vari nyore zvikuru, uye yokupedzisira chigadzirwa rinozobudawo utano, zvinonaka uye isingadhuri kupfuura kuchitoro, t. To. No preservatives uye madhayi mu zvigadzirwa zvavo. Chimwe chakanakira: murwiyo nerimwe mugove zvinogona kuchinjwa zvishoma nezvaanoda wako. Zvisinei, tinofanira kuyeuka kuti chigadzirwa zvinofanira kuchengetwerwa mufiriji, zvimwe zvichaita kuderera nokukurumidza.

Protein mazariro kumba. Recipe № 1

Ingredients:

• 2 tbsp. oatmeal;
• 5 spoon mapuroteni upfu (unogona kutenga mumutambo kudya chitoro);
• Article 0.5. nzungu ruomba ;
• mumwe mukaka shoma kana mvura kuti musanganiswa akava mukanyiwa.

Preparation:

1. All zvokubikisa arashirwa mumukombe.
2. Sanganisa kusvikira yunifomu. Kusachinja-chinja Anoshandura sezvinoita mukanyiwa chaizvo gobvu.
3. Kubva zvichiguma musanganiswa kuumbika mbariro.
4. Uzviise firiji kwemaminitsi 50 vasati akamurapa.

Recipe № 2. Nut

Protein nembariro kumba, yakabikwa yokubika ichi vano- zvinovaka muviri: vanenge 300 macalorie por chimedu. Panguva iyoyowo, vachange akakomberedzwa. Nani kutora musanganiswa nzungu, saka uchava siyana sezvamunoita.

Ingredients:

• 0.5 ST. Akakungurutsira oats uye furawa gorosi. Panzvimbo wekupedzisira anogona kutora O bran - achava chinobatsira.
• 10 spoon mapuroteni upfu, nani kuzadza pamwe yemasiraidhi, ipapo kuwedzera puroteni kugutsikana;
• 4 h. L. koko;
• 1 tbsp. mukaka woupfu, zvakanakisisa kushandisa yakaderera mafuta chigadzirwa. rutsigiro ichi hachisi netsaona. Izvi zvinooneka kunoderedza uwandu mafuta ari kubhawa.
• 2 zvipunu neshinda mbeu;
• 2 zvipunu akanatsa sunflower mbeu;
• 1/4 Art. nzungu yokuravira: hazelnuts, fruit, omuamanda, unogona kutora musanganiswa;
• 1/4 Art. Dried michero;
• 1/3 Art. nzungu ruomba;
• zvishoma Vanilla;
• mvura, anenge 0.5 v.

Preparation:

1. unofanira kusanganisa zvose zvokubikisa mundiro.
2. The kwemashoko musanganiswa ichafanana gobvu Vachirova. Unogona kudira formochkam kana dzinofamba kupinda chinhu chose, kuti gare gare zvaiva nyore kucheka.
3. Kweawa mukanyiwa anoomesa, rinogona muzvikamu.

Recipe № 3. Cocos mbariro

How kubika puroteni mbariro kumba, saka kuti zvinobatsira kwete chete asiwo zvinonaka? Below ratinoparidza nezvemagadzirirwo aiitwa sei kuti siwiti, zvishoma nowenyika ari "zvisingaverengwi".

Ingredients:

• 1 spoon mapuroteni upfu;
• 2 nezvirongo mana kana womukokonati mafuta;
• 1 spoon uchi;
• 2 spoon koko;
• kokonati, kuti kusasa kubhawa.

Preparation:

1. Mukombe Cocoa kunovhengana uye mapuroteni. Kana uchida kuwedzera mapuroteni, zvinokwanisika kuti kuwedzera uwandu. Zvakanakisisa kushandisa dzinongoitika Cocoa upfu, ipapo kubhawa achava zvikuru chinobatsira.
2. Kuwedzera musanganiswa mafuta womukokonati nouchi.
3. kunovhengana All kusvikira pachaenzaniswa.
4. Bar chimiro uye achiisa firiji kwemaminitsi 20.

Kubva uwandu zvigadzirwa vakawana 1 g dzinenge 80 nemizariro, rine 380 macalorie uye 20 magiramu mapuroteni. Unogona kuiganhura vachiita 2 maduku vaduku. Kwakadaro zvakakunakira kutora nemi uye ichavaruma.

Recipe nhamba 4. Supplements pamusha pasina mapuroteni

Kana ruoko haisi chaiyo mapuroteni upfu, unogona kuedza kuita kugadzirwa zvigadzirwa.

zvimwe:

• mbeu akasvuura;
• mukaka;
• oatmeal;
• zviyo flakes ;
• nzungu.

Preparation:

1. Sanganisa zvinhu zvose mundiro. Kana iwe wedzera zvishoma chocolate, kubhawa achava tastier.
2. Misa vanokanya kusvikira mvere, ipapo anofanira kupfeka mapurasitiki wrap pamusoro tireyi ndokuisa mufiriji.
3. Pashure kuomesa, gurwa ose achida saizi.

Recipe nhamba 5. Baking

Unofanira:

• 2 tbsp. oatmeal;
• 10 spoon mapuroteni upfu, unofanira kutora yemasiraidhi, izvozvo kuchawedzera puroteni kugutsikana;
• 3 h. L. koko;
• 200 g mukaka woupfu;
• 200 ml imwe mumeporo manyuchi;
• 2 mbishi mapuroteni;
• ¼ Art. muto, matsva zvakanakisisa Somuenzaniso, orenji;
• mafuta rapeseed, kuti tsvedzesa chacho;
• kana vaida - Vanilla.

Preparation:

1. Mundiro, sanganisa flakes, mukaka weupfu uye mapuroteni.
2. In mukombe yechipiri yakavhenganiswa zororo.
3. Zviri nembiya mbiri arashirwa kuva chisanganiso uye zvakasiyana.
4. Musanganiswa dzakadururwa kuva kubikira dhishi uye ukaiswa muimba muchoto huru kune ^anenge 160, nokuti 20-30 min.
5. The rakapedzwa dhishi yabviswa uye racherwa yakaenzana kumativi - mbariro.

Very zvinonaka nembariro mapuroteni vari vakawana mumba, izvo vanoshandisa Excipients siyana Somuenzaniso, mabhanana uye blueberries. Izvi zvinowedzera muviri kukosha kwavo, anowedzera zviri zvinhu zvinokosha.

Recipe № 6. For simbe

Pane nzira, sezvo panenge pasina kuisa kuedza kugadzira mapuroteni mbariro kumba. Carbohydrate-vakasununguka nezvikafu zvishoma zviri kunyanya kukosha muviri uye dieters.

zvimwe:

• Low-mafuta koteji chizi.
• Protein upfu.

Preparation:

1. Sanganisai koteji chizi uye kuwedzera puroteni upfu.
2. Kuumba gobvu Sausages uye aiswe mufiriji.
3. Bars zvagadzirwa.

Sezvo vari akagadzirwa Curd mairi shoma kugutsikana kwemafuta uye makabhohaidhiretsi, asi akawedzera mapuroteni kugutsikana. Idya nembariro nani kushandisa optimally - kwemaawa 1.5-2, kana pashure, asi kwete pakarepo, asi pashure maminitsi 15-20 ..