Protein Chocolate Chip Cookie Recipe

Li-Cookies tsena tsa Soft Chocolate Chip Protein ke lijo tse monate tsa keto le tsela e ntle ea ho eketsa protheine e eketsehileng lijong tsa hau, ntle le ho itšetleha ka phofo ea protheine ea whey ka linako tsohle.

Recipe ena ea protheine cookie e tletse mafura a phetseng hantle le protheine ea liphoofolo tse sa lefelloeng. Hape ha e na lik'habohaedreite tse tlase, ha e na tsoekere, 'me ha e na gluten. Kuku e 'ngoe le e' ngoe e na le ligrama tse 4 tsa protheine 'me e tletse limatlafatsi. U ka boela ua ja hlama ea cookie e nang le protheine ka boeona, ntle le ho etsa likuku.

Metsoako ea mantlha ea likuku tsena tsa chokolete ke:

• Protheine ea Whey.
• Phofo ea kokonate.
• Li-chips tsa chokolete tse se nang tsoekere.

Baking Soda kapa Baking Powder: Ke Hofe ho Molemo ho Etsa Li-cookie tsa Protein?

Li-recipe tse ngata tsa li-cookie li sebelisa soda le ho feta, empa sena se hloka phofo e bakang. Phapano ke efe?

Ka bobeli ke tomoso ea lik'hemik'hale, ho bolelang hore li etsa hore li-cookie li phahame.

Soda e bakang le phofo e bakang li etsa hore likuku li be bobebe hape li be bonolo ka ho hlahisa carbon dioxide ha li ntse li chesa. Li-bubble tsa carbon dioxide li etsa lipokotho tse nyenyane tsa moea ka har'a li-cookie, ho ntlafatsa sebopeho le ho thibela li-cookie ho ba tse teteaneng kapa tse omeletseng.

Le ha soda le ho baka phofo ka bobeli li ikemela, ho na le phapang ea bohlokoa lipakeng tsa tsona. Soda ea ho baka e hloka asiti ho kenya tšebetsong lik'hemik'hale tse ntšang carbon dioxide. Hangata ha ho baka, tsoekere ke asiti e kenyang soda le ho e baka, hangata tsoekere e sootho kapa mahe a linotsi.

Ka lehlakoreng le leng, phofo ea ho baka e se e ntse e na le asiti e tsoakiloeng. Sohle seo u se hlokang ke mokelikeli, o lateloa ke ho pepesehela mocheso, 'me o tla kenya tšebetsong, o butsoe hlama ebe o etsa hore e be bobebe bo monate.

Hobane li-cookie tsena tsa protheine ha li na tsoekere, ha li na asiti e kenyang soda le ho e baka. Ho e-na le hoo, o lokela ho sebelisa phofo ea ho baka.

Mehopolo ea ho fetola risepe ena ea protheine cookie

Li-cookie tsena tsa protheine ke motheo o motle bakeng sa li-add-on le litatso tse ling. U ka li apesa ka lisebelisoa tse ling, ho kenyelletsa:

• Peanut butter:  Kenya peanut butter, kapa almond butter, pistachio butter, kapa nut butter ho etsa likuku tsa chokolete ea peanut butter.
• Mohatsela oa Cheese ea Botoro kapa Cream: Feela tranelate botoro kapa tranelate chisi le stevia phofo kapa erythritol 'me u kenye e nyenyane ntšitsoeng vanilla ho etsa serame se monate.
• Lijo tse tlase tsa chokolete ea carb: Haeba u khetha kuku e nang le likotoana tse ngata tse monate tsa chokolete tse nang le sebopeho se sa tloaelehang, fapanyetsana lichipisi tsa chokolete bakeng sa bar ea chokolete ea keto. Feela qhaqha chokolete ea chokolete ha e ntse e le ka har'a sephutheloana, e le hore li-chunks li se ke tsa fofa hohle, 'me li fafatse likotoana ka har'a batter. .
• Chokolete phofo: Fetolela risepe ena hore e be li-cookie tse peli tsa tsokolate ea tsokolate ka ho eketsa likhabapo tse 2 tsa phofo ea cocoa ho batter.

Mokhoa oa ho boloka le ho homisa li-cookie tsa protheine

• Ho boloka: O ka boloka dikuku ka setshelong se sa keneng moya ka matsatsi a mahlano.
• ho hatsela: Kenya likuku ka mokotleng oa polasetiki, u ntše moea o mongata kamoo u ka khonang 'me u ka li boloka ka sehatsetsing ho fihlela likhoeli tse tharo. Hlakola li-cookie ka ho li siea mocheso oa kamore ka hora. U se ke ua li tšela ka microwave kaha li tla senya sebopeho sa tsona 'me li tla omella.

Mokhoa oa ho etsa li-cookie tsa protheine ea vegan

Ho bonolo ho etsa vegan ena ea recipe ea keto. Sebelisa oli ea kokonate sebakeng sa botoro le lebese la almonde ho e-na le lebese la khomo e le hore e se ke ea e-ba le lebese.

Phetoho e 'ngoe e ka bang teng ka bophelo bo botle ke ho sebelisa li-appleauce ho fapana le oli. E-ba hlokolosi hore li-appleauce tseo u li khethang li na le tsoekere e tlaase. U lokela hape ho sebelisa phofo ea protheine ea vegan sebakeng sa protheine ea whey.

Mokhoa oa ho etsa litšepe tsa protheine

Ke mang ea itseng recipe ee e sebelisetsoa ho etsa likuku feela? Ka recipe ena u ka boela ua etsa liprotheine tse ntle haholo.

Ka mor'a ho etsa hlama, ho e-na le ho e arola le ho e beha holim'a letlapa la cookie, tšela hlama ka lesela le le leng holim'a lakane ea ho baka ea 22 x 33 cm / 9 x 13 inch e tlotsitsoeng ka botoro kapa oli ea kokonate. Ka mor'a hore hlama e behoe ka ho feletseng, metsotso e ka bang 20, khaola ka mekoallo 'me u boloke ka setsing se se nang moea.

Joalokaha u ka bona, risepe ena ea li-cookie tsa protheine e na le mefuta e mengata. Kopanya lintho 'me u ka iketsetsa risepe eo u e ratang.

Seo u se hlokang feela ke lisebelisoa tse 'maloa tse bonolo le sekotlolo ho etsa li-cookie tse ncha tseo u li ratang haholo.

Melemo ea 3 ea Bophelo bo Botle ba Li-Cookies tsa Chocolate Chip ea Protheine

Ikutloe u le monate ho ja likuku tsena tsa protheine ea keto. Li satiating haholo, li khahlanong le ho ruruha, 'me li molemo bakeng sa mesifa ea hau.

# 1: baa khorisa

Protheine ke macronutrient e khotsofatsang ka ho fetisisa, e bolelang hore e u tlatsa ho feta mafura kapa lik'habohaedreite ( ¹ ).

Lijo tse nang le protheine e ngata li ntle bakeng sa ho theola boima ba 'mele ( ² ) hobane li etsa hore ho be bonolo ho lula ka khaello ea khalori ntle le ho ikutloa u lapile.

Lijo tsa keto le tsona li etsa sena. Ketosis e hatella ghrelin, hormone e ka sehloohong ea tlala 'meleng oa hau, e etsa hore takatso ea hau ea ho ja e fokotsehe. ³ ).

Sejo se monate se nang le protheine e ngata (joaloka cookie ena) moelelong oa lijo tsa ketogenic ke mokhoa o motle oa ho lula o tletse le ho theola boima ba mmele ka nako e telele.

#2: loantša ho ruruha

Mafu a mangata a sa foleng a bakoa ke ho hongata haholo ho ruruha mmeleng wa hao. Ho laola mekhoa ea ho ruruha ho bohlokoa ho boloka 'mele oa hau o thabile ebile o phetse hantle.

Li-yolk tsa mahe ke mohloli o ruileng oa carotenoids, haholo-holo carotenoids lutein le zeaxanthin ( ⁴ ).

Metsoako ena e ikarabella bakeng sa 'mala o mosehla o mosehla oa lamunu oa li-yolk tsa mahe mme o na le melemo e mengata ea bophelo bo botle, ho kenyelletsa le karolo ea bona e le li-anti-inflammatories.

Lutein ke motsoako o matla o thibelang ho ruruha oo bafuputsi ba bang ba lumelang hore o lokela ho nkoa e le karolo ea tlhaho ea phekolo ea lefu la pelo. ⁵ ).

# 3: E khothalletsa kholo ea mesifa

Ho sa tsotellehe hore na u leka ho matlafatsa mesifa, ho lahleheloa ke mafura, kapa ho etsa hore jeans ea hao e lekane hantle, ho haha ​​mesifa ke karolo ea bohlokoa ea ho lula u phetse hantle.

Protheine ke karolo ea bohlokoa ea papali ea kholo ea mesifa, haholo-holo branched chain amino acid (BCAAs). Ho na le li-amino acid tse robong ka kakaretso, 'me tse tharo tsa tsona li na le "ketane ea makala" ea lik'hemik'hale: leucine, isoleucine le valine.

BCAAs Li tsebahala haholo lefats'eng la ho ikoetlisa le ho haha ​​​​'mele bakeng sa bokhoni ba tsona ba ho susumetsa kholo ea mesifa. Ba ka kenya tšebetsong mesifa ka mor'a boikoetliso ka ho kenya li-enzyme tse itseng ( ⁶ ).

Har'a li-BCAA tse tharo, leucine ke eona e matla ka ho fetisisa ea mesifa-protein synthesis amino acid. Phello ea eona e ka 'na ea e-ba ka lebaka la ho laola litsela tse khethehileng tsa lefutso, tse eketsang lebelo la ho hōla ha mesifa ( ⁷ ).

Ho ja li-cookie tsena tsa protheine ho fapana le mofuta o tlase oa protheine ho ka u thusa ho fihlela sepheo sa hau sa ho fumana mesifa sebakeng sa boikoetliso.

Li-cookie tsa chokolete tsa protheine

Li-Cookies tsena tsa Chocolate Chip Protein tse se nang gluten le tse bonolo ho keto li se li lokile ka mor'a halofo ea hora.

• Nako ea ho itokisa: Metsotsoana ea 10.
• Nako ea ho pheha: Metsotsoana ea 20.
• Kakaretso ea nako: Metsotsoana ea 30.
• Tshebetso: Li-cookie tse 12.

Lijo

• Likhaba tse 2 tsa protheine ea whey.
• 1/3 senoelo sa phofo ea kokonate.
• ¾ teaspoon phofo e bakang.
• ½ teaspoon ea xanthan gum.
• ¼ teaspoon letsoai (letsoai la leoatle kapa letsoai la Himalaya ke likhetho tse ntle).
• 1/4 senoelo sa phofo ea peanut butter.
• 2 tablespoons ea oli ea kokonate e bonolo.
• 1 tablespoon ea botoro e sa tsitsang.
• 2 tablespoons ea peanut butter.
• 1he le leholo
• ¼ senoelo sa lebese le sa tsoakoang la khetho ea hau.
• 1 khaba ea vanilla e ntšo
• ¼ senoelo sa stevia sweetener.
• ⅓ senoelo sa chokolete e se nang tsoekere.

Litaelo

1. Preheat ontong ho 175ºF / 350ºC 'me u koahele pampiri ea ho baka ka pampiri e sa keneng mafura. Beha ka thoko.
2. Kenya metsoako e omileng ka sekotlolo se senyenyane: lebese la botoro, phofo ea kokonate, phofo e bakang, xanthan gum, phofo ea peanut butter le letsoai. Kopanya hantle ho kopanya tsohle.
3. Kenya oli ea kokonate, botoro, le sweetener ka sekotlolo se seholo kapa motsoako. Kopanya hantle ho fihlela motsoako o le bobebe ebile o le bonolo. Kenya lehe, vanilla extract, peanut butter, le lebese. Otle hantle.
4. Butle-butle eketsa lisebelisoa tse omeletseng ho metsoako ea metsi. Kopanya hantle ho fihlela hlama e hlahisa.
5. Kenya li-chips tsa tsokolate.
6. Arola le ho aba hlama ka khaba. Beha pampiri ea ho baka.
7. Bake ka metsotso e 20-22 ho fihlela tlase ea li-cookie e le khauta e nyenyane.
8. Tlosa ho tloha ka ontong 'me u lumelle ho pholile hanyenyane pele u sebeletsa.

Nutrition

• Boholo ba karolo: 1 kuku
• Likhalori: 60.
• Mafura: 4 g.
• Lik'habohaedreite: 5 g (letlooa tse 4).
• Fibre: 1 g.
• Protein: 4 g.

Palabras clave: li-cookie tsa chokolete tsa protheine.