Crispy Vanilla Protein Waffles Recipe

Babu wani abu mafi kyau fiye da waffles mai zafi da laushi don karin kumallo. Kuma wanene ya ce bin abincin ketogenic yana nufin ya kamata ku rasa wannan kayan zaki na Amurka?

Idan kana so ka fara safiya daidai, babban abincin karin kumallo mai gina jiki shine hanyar da za a bi. Matsalar ita ce, cuku mai kitse da yoghurt na Girka na iya samun ban sha'awa, kuma wani lokacin ba sa son qwai ko naman alade.

Waɗannan waffles marasa-gluten suna ɗauke da gram 17 na furotin da gram 4 na carbohydrates kawai. Slather a kan wasu man shanu da aka ciyar da ciyawa da syrup maras sukari kuma ba za ku ma tuna kuna kan cin abinci na ketogenic ba.

Kuma mafi kyawun sashi? Wannan girke-girke mai lafiya yana ɗanɗano iri ɗaya da sigar carb mafi girma. Ba za ku ma san kuna cin waffles masu ƙarancin carb ba.

Ɗauki su don karin kumallo, bayan horo ko a matsayin abun ciye-ciye. Kuna iya ma musanya fitar da furotin na vanilla foda da yin cakulan furotin waffles.

Waɗannan waffles masu daɗi masu daɗin furotin sune:

• Crispy
• Haske
• Mai gamsarwa.
• Sauƙi don yin.

Babban abubuwan da ke cikin wannan girke-girke na waffle sune:

• Vanilla Whey Protein Foda.
• Almond gari.
• Qwai.
• Man shanu mai ciyawa.

Zabin Sinadaran:

• Chocolate Whey Protein Foda.
• Vanilla cirewa.
• Man gyada.
• Almond man shanu
• Man shanu na goro.

3 Fa'idodin Vanilla Protein Waffles

# 1: Suna inganta lafiyar zuciya

Abinci da lafiyar zuciya suna tafiya tare. Kuma furotin whey na iya inganta aikin zuciya mafi kyau. Nazarin kan furotin whey ya nuna cewa whey zai iya taimakawa wajen daidaita karfin jini, ƙananan triglycerides, da inganta haɓakar insulin da matakan sukari na jini ( ¹ ) ( ² ) ( ³ ).

# 2: inganta asarar nauyi

Idan kuna neman rasa wasu ƙarin fam, musanya carbohydrates don furotin shine hanyar da zaku bi.

Protein ba kawai yana ƙara jin daɗi ba, har ma yana kula da ƙona adadin kuzari yayin da yake narkewa, idan aka kwatanta da carbohydrates da mai. Protein, musamman furotin whey, shima yana taimaka muku kula da yawan tsokar ku. ⁴ ) ( ⁵ ).

furotin na whey shine abin da aka fi so a tsakanin 'yan wasa da masu motsa jiki saboda yawan matakan leucine. Leucine sarkar amino acid ce mai reshe wanda ke da tasirin anabolic akan tsokoki.

A wasu kalmomi, yana taimakawa wajen adanawa da haɓaka ƙwayar tsoka don ku iya rasa nauyi daga mai, ba tare da yin hadaya da ƙwayar tsoka ba ( ⁶ ).

Wani kyakkyawan tushen furotin a cikin waɗannan waffles ya fito daga qwai. Ana ɗaukar ƙwai a matsayin “cikakkiyar furotin” saboda suna ɗauke da duk mahimman amino acid ɗin da jikinku ke buƙata cikin madaidaicin rabo (( ⁷ ).

Bincike ya nuna cewa idan mutane suna cin ƙwai da safe, suna jin daɗin gamsuwa kuma suna ci kaɗan a ƙarshen rana ( ⁸ ) ( ⁹ ).

# 3: ƙarfafa kariya daga cutar kansa

Sunan furotin na whey yana da kyau don taimaka muku rage nauyi da haɓaka lafiyar zuciya, amma kuma yana iya haɓaka ƙarfin jikin ku don yaƙar kansa.

Whey ya ƙunshi furotin da ake kira lactoferrin wanda aka bincika don yiwuwar maganin ciwon daji. A gaskiya ma, an nuna lactoferrin don kashe nau'in ciwon daji na 50 daban-daban a cikin nazarin kwayoyin halitta ( ¹⁰ ).

Ciwon daji na hanji, musamman, an kiyasta yana shafar 1 cikin mutane 20 a rayuwarsu. Tare da ganowa da wuri, abinci yana taka muhimmiyar rawa wajen rigakafin ciwon daji na hanji.

Almonds na iya taimakawa. Binciken dabbobi ya nuna cewa takamaiman kaddarorin da aka samu a cikin almonds na iya taimakawa rage haɗarin ciwon daji na hanji har ma da yaƙi da ƙwayoyin cutar kansar hanji a cikin jiki ( ¹¹ ) ( ¹² ) ( ¹³ ).

Kirkirar Vanilla Protein Waffles

Idan kuna neman sabbin girke-girke don gamsar da haƙorin ku mai daɗi da buƙatun furotin a lokaci guda, wannan shine cikakken girke-girke a gare ku.

Waɗannan waffles na furotin ba za su iya zama da sauƙi don yin ba, kuma ba kamar daidaitattun waffles masu ɗauke da carb ba, za su ci gaba da gamsuwa na sa'o'i. Sai mu fara.

Sai a yi zafi baƙin ƙarfen waffle ɗinku kuma a sa man shanu ko fesa mara sanda. Yayin da waffle iron ɗinku ke dumama, ƙara duk kayan aikin a cikin babban kwano kuma, yin amfani da mahaɗin ku don haɗuwa, ta doke har sai an haɗa dukkan sinadaran daidai. Ya kamata ku sami kullu mai santsi na siliki.

Bari batter ya saita na kimanin minti biyar, sa'an nan kuma zuba batter a cikin waffle iron, bisa ga umarnin kan na'urar. Kuma shi ke nan!

Kuna iya ƙara waffles ɗinku tare da maple syrup mara daɗi, kirim ɗin kwakwa, man shanu, ko ɗan man shanu na macadamia.

Kirkirar Vanilla Protein Waffles

Wannan girke-girke na waffle na furotin yana ƙarfafa jikin ku da cikakken sunadaran don ƙarin kuzari, kuma duk abin da kuke buƙata shine kwano, mahaɗa don haɗawa da baƙin ƙarfe ko waffle iron.

• Jimlar lokaci: 5 minutos.
• Ayyuka: 1 wafi

Sinadaran

• 1 cokali na vanilla whey protein foda.
• 1 kwai.
• 1/3 kofin unsweetened almond madara (ko madara na zabi).
• 1/2 kofin almond gari.
• 1 teaspoon na yin burodi foda.
• 1/2 teaspoon na yin burodi soda.
• 1 tablespoon na stevia ko zaki da zabi.
• 1 tsunkule na gishiri.
• 2 cokali na man shanu mai ciyawa.

Umurnai

1. Yi zafi da ƙarfen waffle ɗin ku kuma yi wa karimci tare da fesa mara sanda ko man shanu.
2. Ƙara duk abubuwan da ake bukata a cikin babban kwano kuma a doke su da kyau har sai da santsi.
3. Bari mu tsaya na minti 5.
4. Zuba batir ɗin waffle a cikin ƙarfen waffle ɗin da aka riga aka gama da shi kuma a dafa har sai launin ruwan zinari da kintsattse a bangarorin biyu.
5. Sama da maple syrup mara daɗi, man kwakwa, kirim ɗin kwakwa, ko baza da man goro.

Gina Jiki

• Girman sashi: 1 wafi
• Kalori: 273.
• Fats: 20 g.
• Carbohydrates: 5 g (4 g net).
• Fiber: 1 g.
• Protein: 17 g.

Palabras clave: madara furotin waffles girke-girke.