Tsis muaj dab tsi zoo dua li kub thiab fluffy waffles rau pluas tshais. Thiab leej twg hais tias ua raws li kev noj zaub mov ketogenic txhais tau tias koj yuav tsum tsis txhob hnov qab txog cov khoom qab zib American classic no?
Yog tias koj xav pib koj thaum sawv ntxov ntawm txoj cai, noj tshais muaj protein ntau yog txoj hauv kev mus. Qhov teeb meem yog, tsev cheese thiab Greek yogurt tuaj yeem dhuav, thiab qee zaum koj tsis xav tau qe lossis nqaij npuas kib.
Cov protein ntau, gluten-dawb waffles muaj 17 grams ntawm cov protein thiab tsuas yog 4 grams ntawm cov carbs xwb. Slather ntawm qee cov nyom-noj butter thiab cov kua qab zib tsis muaj qab zib thiab koj yuav tsis nco qab tias koj nyob rau ntawm cov khoom noj ketogenic.
Thiab qhov zoo tshaj plaws? Daim ntawv qhia noj qab haus huv no saj zoo ib yam li cov carb ntau dua. Koj yuav tsis paub tias koj tab tom noj tsawg carb waffles.
Coj lawv rau pluas tshais, tom qab kev cob qhia lossis ua khoom noj txom ncauj. Koj tuaj yeem sib pauv tawm vanilla protein hmoov thiab ua chocolate protein waffles.
Cov khoom qab zib muaj protein ntau waffles yog:
- Crispy
- Teeb
- Txaus siab.
- Yooj yim ua.
Cov khoom xyaw tseem ceeb hauv daim ntawv qhia waffle no yog:
- Vanilla Whey Protein Powder.
- Almond hmoov.
- Qe.
- Nyias pub butter.
Cov khoom xyaw tsis xaiv:
- Chocolate Whey Protein Powder.
- Vanilla extract.
- Txiv laum huab xeeb.
- Almond butter
- Txiv ntseej butter.
3 Cov txiaj ntsig ntawm Vanilla Protein Waffles
#1: Lawv txhawb lub siab noj qab nyob zoo
Kev noj zaub mov thiab kev noj qab haus huv ntawm lub plawv mus ua ke. Thiab whey protein tuaj yeem txhawb lub siab ua haujlwm zoo. Cov kev tshawb fawb ntawm whey protein qhia tias whey tuaj yeem pab tswj cov ntshav siab, txo qis triglycerides, thiab txhim kho insulin rhiab heev thiab cov ntshav qab zib ( 1 ) ( 2 ) ( 3 ).
# 2: txhawb kev poob phaus
Yog tias koj tab tom nrhiav kom poob ob peb phaus ntxiv, swapping carbs rau protein yog txoj hauv kev mus.
Protein tsis tsuas yog nce satiety, nws tseem nyiam hlawv ntau calories raws li nws tau zom, piv rau carbohydrates thiab rog. Protein, tshwj xeeb yog whey protein, kuj pab koj tswj koj cov leeg nqaij ntshiv ( 4 ) ( 5 ).
Whey protein yog qhov nyiam ntawm cov neeg ncaws pob thiab cov neeg ua si hauv gym vim nws cov qib leucine siab. Leucine yog ib ceg saw amino acid uas muaj cov nyhuv anabolic ntawm cov leeg.
Hauv lwm lo lus, nws pab khaws cia thiab loj hlob koj cov leeg nqaij kom koj tuaj yeem poob phaus los ntawm cov rog, tsis muaj kev txi cov leeg nqaij ( 6 ).
Lwm qhov zoo heev ntawm cov protein hauv cov waffles no los ntawm cov qe. Qe tau suav hais tias yog "cov protein zoo meej" vim tias lawv muaj tag nrho cov amino acids tseem ceeb uas koj lub cev xav tau hauv qhov sib piv zoo meej ( 7 ).
Kev tshawb fawb qhia tau hais tias thaum tib neeg noj qe thaum sawv ntxov, lawv nyiam txaus siab thiab noj tsawg dua thaum hnub kawg ( 8 ) ( 9 ).
#3: ntxiv dag zog tiv thaiv kab mob qog noj ntshav
Whey protein yog qhov zoo rau kev pab koj poob phaus thiab txhawb kev noj qab haus huv ntawm lub plawv, tab sis nws kuj tuaj yeem txhim kho koj lub cev muaj peev xwm tiv thaiv qog noj ntshav.
Whey muaj cov protein hu ua lactoferrin uas tau tshawb xyuas rau nws cov peev xwm tiv thaiv kab mob. Qhov tseeb, lactoferrin tau pom tias tua 50 hom mob qog noj ntshav hauv kev tshawb fawb ntawm tes ( 10 ).
Mob qog noj ntshav, tshwj xeeb, kwv yees tias yuav cuam tshuam rau 1 ntawm 20 tus neeg hauv lawv lub neej. Nrog rau kev kuaj pom ntxov, kev noj haus ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kab mob qog noj ntshav.
Almonds tuaj yeem pab tau. Kev tshawb fawb tsiaj tau pom tias cov khoom tshwj xeeb pom muaj nyob hauv almonds tuaj yeem pab txo qis kev pheej hmoo ntawm mob qog noj ntshav thiab txawm tua cov kab mob qog noj ntshav hauv lub cev ( 11 ) ( 12 ) ( 13 ).
Crispy Vanilla Protein Waffles
Yog tias koj tab tom nrhiav cov zaub mov txawv tshiab los ua kom txaus siab rau koj cov hniav qab zib thiab cov protein xav tau tib lub sijhawm, qhov no yog daim ntawv qhia zoo meej rau koj.
Cov protein waffles tsis tuaj yeem ua tau yooj yim dua, thiab tsis zoo li tus qauv carb-laden waffles, lawv yuav ua rau koj txaus siab rau ntau teev. Ces cia peb pib.
Preheat koj waffle hlau thiab tsho tiv no nrog butter los yog nonstick spray. Thaum koj cov hlau waffle cua sov, ntxiv tag nrho cov khoom xyaw rau hauv lub tais loj thiab, siv koj lub tov khoom sib tov, tuav kom txog thaum tag nrho cov khoom xyaw sib xyaw ua ke. Koj yuav tsum muaj lub khob noom cookie smooth.
Cia lub batter teem rau li tsib feeb, ces ncuav lub batter rau hauv lub waffle hlau, raws li cov lus qhia ntawm cov khoom. Thiab yog nws!
Koj tuaj yeem sab saum koj lub waffles nrog unsweetened maple phoov, txiv maj phaub qab zib, butter, los yog me ntsis macadamia txiv ntoo butter.
Crispy Vanilla Protein Waffles
Daim ntawv qhia waffle protein no ua rau koj lub cev nrog cov protein ua kom muaj zog ntau dua, thiab txhua yam koj xav tau yog lub tais, lub tshuab ua kom sib xyaw thiab waffle hlau lossis waffle hlau.
- Lub sijhawm tag nrho: 5 minutos.
- Kev Ua Tau: 1 waffle ua
Cov khoom xyaw
- 1 diav ntawm vanilla whey protein hmoov.
- 1 lub qe.
- 1/3 khob unsweetened almond mis nyuj (los yog mis nyuj ntawm koj xaiv).
- 1/2 khob ntawm almond hmoov.
- 1 teaspoon ntawm ci hmoov.
- 1/2 teaspoon ci dej qab zib.
- 1 tablespoon stevia lossis sweetener ntawm koj xaiv.
- 1 pinch ntawm ntsev.
- 2 tablespoons nyom-nyiam butter.
Lus Qhia
- Preheat koj cov waffle hlau thiab lub tsho loj nrog cov tshuaj tsuag tsis zoo los yog butter.
- Ntxiv tag nrho cov khoom xyaw rau hauv lub tais loj thiab tuav kom zoo kom txog thaum tus heev du.
- Cia sawv ntsug li 5 feeb.
- Ncuav lub waffle batter rau hauv preheated waffle hlau thiab ua noj kom txog thaum Golden xim av thiab nkig rau ob sab.
- Sab saum toj nrog unsweetened maple phoov, txiv maj phaub butter, txiv maj phaub cream, los yog kis nrog txiv ntseej butter.
Khoom noj khoom haus
- Qhov loj me: 1 waffle ua
- Cov calories: 273.
- Cov rog: 20 g.
- Carbohydrates: 5 g (4 g net).
- Fiber ntau: 1 g.
- Cov protein ntau: 17 g.
Keywords: mis nyuj protein waffles daim ntawv qhia.