Crispy Vanilla Protein Waffles Chinsinsi

Palibe chabwino kuposa ma waffle otentha ndi fluffy pa kadzutsa. Ndipo ndani akunena kuti kutsatira zakudya za ketogenic kumatanthauza kuti muphonye mchere wamakono wa ku America?

Ngati mukufuna kuyamba m'mawa bwino, chakudya cham'mawa chokhala ndi mapuloteni ambiri ndi njira yopitira. Vuto ndilakuti, tchizi chamafuta ambiri a kanyumba ndi yogurt yachi Greek zitha kukhala zotopetsa, ndipo nthawi zina simukufuna mazira kapena nyama yankhumba.

Ma waffles okhala ndi mapuloteni ambiri, opanda gluteni amakhala ndi ma gramu 17 a mapuloteni ndi magalamu 4 okha a carbs. Sakanizani batala wodyetsedwa ndi udzu ndi madzi opanda shuga ndipo simudzakumbukiranso kuti mukudya zakudya za ketogenic.

Ndipo gawo labwino kwambiri? Maphikidwe athanzi awa amakoma mofanana ndi mtundu wapamwamba wa carb. Simungadziwe kuti mukudya ma carb waffles otsika.

Atengereni chakudya cham'mawa, mutatha maphunziro kapena monga chotupitsa. Mutha kusinthanitsa ufa wa protein ya vanila ndikupanga mapuloteni a chokoleti.

Ma waffle okoma okhala ndi mapuloteni ndi awa:

• Crispy
• Kuwala
• Zokhutiritsa.
• Zosavuta kuchita.

Zosakaniza zazikulu mu Chinsinsi cha waffle ndi:

• Vanilla Whey Protein Powder.
• Ufa wa almond.
• Mazira.
• Batala wodyetsedwa ndi udzu.

Zosakaniza Zosankha:

• Chokoleti Whey Protein Powder.
• Kuchotsa vanila.
• Peanut batala.
• Mafuta a amondi
• Nati batala.

3 Ubwino wa Vanilla Protein Waffles

#1: Amalimbikitsa mtima wathanzi

Zakudya ndi thanzi la mtima zimayendera limodzi. Ndipo mapuloteni a whey amatha kulimbikitsa kugwira ntchito bwino kwa mtima. Kafukufuku wokhudzana ndi mapuloteni a whey akuwonetsa kuti whey amathandizira kuwongolera kuthamanga kwa magazi, kuchepetsa triglycerides, ndikuwongolera chidwi cha insulin ndi shuga wamagazi ( ¹ ) ( ² ) ( ³ ).

# 2: kulimbikitsa kuchepa thupi

Ngati mukuyang'ana kuti muchepetse mapaundi angapo owonjezera, kusinthanitsa ma carbs ndi mapuloteni ndiyo njira yopitira.

Mapuloteni amangowonjezera kukhuta, komanso amakonda kuwotcha zopatsa mphamvu zambiri pamene amagayidwa, poyerekeza ndi chakudya ndi mafuta. Mapuloteni, makamaka mapuloteni a whey, amathandizanso kuti minofu yanu ikhale yowonda ( ⁴ ) ( ⁵ ).

Mapuloteni a Whey amakondedwa kwambiri pakati pa othamanga komanso ochita masewera olimbitsa thupi chifukwa cha kuchuluka kwake kwa leucine. Leucine ndi nthambi ya amino acid yomwe imakhala ndi mphamvu ya anabolic pa minofu.

Mwa kuyankhula kwina, zimathandiza kusunga ndi kukulitsa minofu yanu kuti muchepetse thupi kuchokera ku mafuta, popanda kupereka nsembe ya minofu ( ⁶ ).

Gwero lina labwino kwambiri la mapuloteni mu ma waffles amachokera ku mazira. Mazira amatengedwa ngati "mapuloteni abwino kwambiri" chifukwa amakhala ndi ma amino acid onse ofunikira omwe thupi lanu limafunikira mu chiŵerengero changwiro. ⁷ ).

Kafukufuku akuwonetsa kuti anthu akamadya mazira m'mawa, amakhala okhutira komanso amadya pang'ono kumapeto kwa tsiku. ⁸ ) ( ⁹ ).

# 3: limbitsa chitetezo ku khansa

Mapuloteni a Whey ndi abwino kukuthandizani kuti muchepetse thupi komanso kulimbikitsa thanzi la mtima, koma amathandizanso kuti thupi lanu lithe kulimbana ndi khansa.

Whey ali ndi puloteni yotchedwa lactoferrin yomwe idafufuzidwa chifukwa cha kuthekera kwake kolimbana ndi khansa. M'malo mwake, lactoferrin yawonetsedwa kuti imapha mitundu 50 yama cell a khansa m'maphunziro a cell ( ¹⁰ ).

Khansara ya m'matumbo, makamaka, akuti imakhudza munthu m'modzi mwa anthu 1 m'moyo wawo wonse. Pamodzi ndi kuzindikira msanga, zakudya zimathandizira kwambiri kupewa khansa ya m'matumbo.

Maamondi angathandize. Kafukufuku wa zinyama wasonyeza kuti zinthu zomwe zimapezeka mu amondi zimatha kuchepetsa chiopsezo cha khansa ya m'matumbo komanso ngakhale kulimbana ndi khansa ya m'matumbo mkati mwa thupi ( ¹¹ ) ( ¹² ) ( ¹³ ).

Crispy Vanilla Protein Waffles

Ngati mukuyang'ana maphikidwe atsopano kuti mukwaniritse zosowa zanu zotsekemera ndi mapuloteni nthawi imodzi, iyi ndiye njira yabwino kwa inu.

Mapuloteniwa sangakhale ophweka kupanga, ndipo mosiyana ndi ma waffles odzaza ndi carb, amakupangitsani kukhala okhutira kwa maola ambiri. Ndiye tiyeni tiyambe.

Yatsani chitsulo chanu chawaffle ndikuvala ndi batala kapena kupopera kopanda ndodo. Pamene chitsulo chanu chikuwotcha, onjezerani zonse zosakaniza mu mbale yaikulu ndipo, pogwiritsa ntchito chosakaniza chanu, menyani mpaka zonse zosakaniza zigwirizane. Muyenera kukhala ndi silky yosalala mtanda.

Lolani kumenyanako kukhazikike kwa mphindi zisanu, kenaka tsanulirani kumenyana ndi chitsulo chawaffle, molingana ndi malangizo pa chipangizocho. Ndipo ndi zimenezo!

Mutha kuwonjezera ma waffles anu ndi madzi a mapulo osatsekemera, kirimu cha kokonati, batala, kapena batala wa macadamia.

Crispy Vanilla Protein Waffles

Chinsinsi cha pulotenichi chimapangitsa thupi lanu kukhala ndi mapuloteni okwanira kuti mukhale ndi mphamvu zambiri, ndipo zomwe mukusowa ndi mbale, chosakaniza kuti musakanize ndi chitsulo chawaffle kapena waffle iron.

• Nthawi yonse: 5 minutos.
• Magwiridwe: 1 waffle

Zosakaniza

• Supuni 1 ya vanila whey mapuloteni ufa.
• Dzira 1.
• 1/3 chikho mkaka wa amondi wopanda shuga (kapena mkaka womwe mwasankha).
• 1/2 chikho cha ufa wa amondi.
• Supuni 1 ya ufa wophika.
• 1/2 supuni ya tiyi ya soda.
• Supuni 1 ya stevia kapena zotsekemera zomwe mungasankhe.
• 1 uzitsine mchere.
• Supuni 2 za batala wothiridwa ndi udzu.

Malangizo

1. Yatsani chitsulo chanu chawaffle ndi kuvala mowolowa manja ndi kupopera kopanda ndodo kapena batala.
2. Onjezerani zosakaniza zonse mu mbale yayikulu ndikumenya bwino mpaka yosalala kwambiri.
3. Tiyeni tiyime kwa mphindi zisanu.
4. Thirani waffle amamenya mu preheated waffle chitsulo ndi kuphika mpaka golide bulauni ndi khirisipi mbali zonse.
5. Pamwamba ndi madzi a mapulo osatsekemera, batala wa kokonati, kirimu wa kokonati, kapena kufalitsa ndi batala wa nati.

Zakudya zabwino

• Kukula kwagawo: 1 waffle
• Manambala: 273.
• Mafuta: Magalamu 20
• Zopopera: 5 g (4 g ukonde).
• CHIKWANGWANI: Magalamu 1
• Mapuloteni: Magalamu 17

Palabras malo: mkaka mapuloteni waffles Chinsinsi.