Crispy Vanilla Protein Waffles Recipe

Ha ho letho le betere ho feta li-waffles tse chesang le tse fluffy bakeng sa lijo tsa hoseng. 'Me ke mang ea reng ho latela lijo tsa ketogenic ho bolela hore u lokela ho fetoa ke lijo tse theolelang tsa Amerika?

Haeba u batla ho qala hoseng ha hao ka nepo, lijo tsa hoseng tse nang le protheine e ngata ke tsela ea ho ea. Bothata ke hore, cottage chisi e nang le mafura a mangata le yogurt ea Segerike li ka tena, 'me ka linako tse ling ha u batle mahe kapa bacon.

Li-waffles tsena tse nang le protheine e ngata, tse se nang gluten li na le ligrama tse 17 tsa protheine le ligrama tse 4 feela tsa net carbs. Kopanya botoro e feptjoang joang le sirapo e se nang tsoekere 'me u ke ke ua hopola hore u ja lijo tsa ketogenic.

Le karolo e ntle ka ho fetisisa? Recipe ena e phetseng hantle e latsoa ka mokhoa o ts'oanang le mofuta o phahameng oa carb. U ke ke ua tseba le hore u ja li-waffle tse tlase tsa carb.

Li nke lijo tsa hoseng, ka mor'a koetliso kapa e le seneke. U ka fetola phofo ea protheine ea vanilla 'me ua etsa li-waffle tsa chokolete ea protheine.

Li-waffles tsena tse monate tse nang le protheine ke:

• Crispy
• Leseli
• E kgotsofatsang.
• Ho bonolo ho etsa.

Metsoako ea mantlha ea risepe ena ea waffle ke:

• Vanilla Whey Protein Phofo.
• Phofo ea almonde.
• Mahe.
• Botoro e fepetsoeng joang.

Lisebelisoa tsa boikhethelo:

• Tsokolate Whey Protein Phofo.
• Sekhahla sa Vanilla.
• Peanut butter.
• Botoro ea almonde
• Botoro ea linate.

3 Melemo ea Vanilla Protein Waffles

# 1: Li khothaletsa pelo e phetseng hantle

Lijo le bophelo bo botle ba pelo lia tsamaisana. 'Me protheine ea whey e ka khothaletsa tšebetso e nepahetseng ea pelo. Boithuto bo mabapi le protheine ea whey bo bonts'a hore whey e ka thusa ho laola khatello ea mali, ho theola triglycerides, le ho ntlafatsa kutloisiso ea insulin le maemo a tsoekere maling. ¹ ) ( ² ) ( ³ ).

#2: Khothalletsa ho theola boima ba 'mele

Haeba u batla ho lahleheloa ke liponto tse 'maloa tse eketsehileng, ho fapanyetsana li-carbs bakeng sa protheine ke tsela ea ho tsamaea.

Protheine ha e eketse ho khora feela, hape e atisa ho chesa lik'hilojule tse ngata ha e ntse e chesoa, ha e bapisoa le lik'habohaedreite le mafura. Protheine, haholo-holo protheine ea whey, e boetse e u thusa ho boloka mesifa ea hau e boima ( ⁴ ) ( ⁵ ).

Whey protein e ratoa haholo har'a baatlelete le batho ba ikoetlisang ka lebaka la maemo a eona a holimo a leucine. Leucine ke ketane ea makala ea amino acid e nang le phello ea anabolic ho mesifa.

Ka mantsoe a mang, e thusa ho boloka le ho holisa mesifa ea hau e le hore o ka theola boima ba 'mele ho tloha mafura, ntle le ho tela boima ba mesifa ( ⁶ ).

Mohloli o mong o babatsehang oa protheine ho li-waffles tsena o tsoa mahe. Mahe a nkoa e le "protheine e phethahetseng" hobane a na le li-amino acid tsa bohlokoa tseo 'mele oa hau o li hlokang ka tekanyo e phethahetseng. ⁷ ).

Lipatlisiso li bontša hore ha batho ba ja mahe hoseng, ba ikutloa ba khotsofetse haholo 'me ba ja hanyenyane qetellong ea letsatsi. ⁸ ) ( ⁹ ).

# 3: matlafatsa ts'ireletso khahlanong le mofetše

Protheine ea Whey e ntle bakeng sa ho u thusa ho theola boima ba 'mele le ho ntlafatsa bophelo bo botle ba pelo, empa hape e ka ntlafatsa bokhoni ba' mele oa hau ho loantša mofetše.

Whey e na le protheine e bitsoang lactoferrin e 'nileng ea etsoa lipatlisiso bakeng sa bokhoni ba eona ba ho thibela mofetše. Ebile, lactoferrin e bonts'itsoe e bolaea mefuta e 50 e fapaneng ea lisele tsa mofetše lithutong tsa lisele. ¹⁰ ).

Kankere ea mala, haholo-holo, ho hakanngoa hore e ama motho a le mong ho ba 1 bophelong ba bona. Hammoho le ho lemoha kapele, lijo li phetha karolo ea bohlokoa thibelong ea mofetše oa mala.

Lialmonde li ka thusa. Lipatlisiso tsa liphoofolo li bontšitse hore thepa e khethehileng e fumanoang lialmondeng e ka thusa ho fokotsa kotsi ea kankere ea colone esita le ho loantša lisele tsa mofetše oa mala ka har'a 'mele. ¹¹ ) ( ¹² ) ( ¹³ ).

Crispy Vanilla Protein Waffles

Haeba u batla litlolo tse ncha ho khotsofatsa litlhoko tsa hau tsa meno le protheine ka nako e le 'ngoe, ena ke risepe e phethahetseng bakeng sa hau.

Li-waffles tsena tsa protheine li ne li ke ke tsa e-ba bonolo ho li etsa, 'me ho fapana le li-waffle tse tloaelehileng tse tletseng carb, li tla u boloka u khotsofetse ka lihora tse ngata. Joale ha re qaleng.

Preheat iron ya hao ya waffle mme o e tlotse ka botoro kapa nonstick spray. Ha tšepe ea hau ea waffle e ntse e futhumala, eketsa lisebelisoa tsohle ka sekotlolo se seholo 'me, u sebelisa motsoako oa hau ho kopanya, otla ho fihlela metsoako eohle e kopantsoe ka ho lekana. U lokela ho ba le silika e boreleli hlama.

Lumella batter hore e be metsotso e ka bang mehlano, ebe u tšela batter ka har'a tšepe ea waffle, ho ea ka litaelo tsa sesebelisoa. Ke phetho!

U ka eketsa li-waffle tsa hau ka sirapo ea 'mapa e sa tsoetsoeng, tranelate ea kokonate, botoro, kapa botoro e nyane ea linate tsa macadamia.

Crispy Vanilla Protein Waffles

Recipe ena ea protheine waffle e fepa 'mele oa hau ka protheine e felletseng bakeng sa matla a eketsehileng,' me sohle seo u se hlokang ke sekotlolo, motsoako oa ho kopanya le tšepe ea waffle kapa waffle iron.

• Kakaretso ea nako: Metsotsoana ea 5.
• Tshebetso: 1 waffle

Lijo

• 1 khaba ea vanilla whey protheine phofo.
• 1 lehe.
• 1/3 senoelo sa lebese la almonde le sa tsoekere (kapa lebese leo u le khethileng).
• 1/2 senoelo sa phofo ea almonde.
• 1 teaspoon ea phofo e bakang.
• 1/2 teaspoon ea ho baka soda le ho e.
• 1 thispone ea stevia kapa sweetener ea khetho ea hau.
• Letsoai le le leng.
• 2 tablespoons ea botoro e fepehileng joang.

Litaelo

1. Eketsa tšepe ea hau pele 'me u apese haholo ka sefafatsi se se nang thupa kapa botoro.
2. Kenya lisebelisoa tsohle ka sekotlolo se seholo 'me u otle hantle ho fihlela o boreleli haholo.
3. A re eme metsotso e 5.
4. Tšela batter ea waffle ka har'a tšepe ea waffle e chesitsoeng pele 'me u phehe ho fihlela e le putsoa ea khauta le e monate mahlakoreng ka bobeli.
5. Holimo ka sirapo ea 'mapa e sa tsoetsoeng, botoro ea kokonate, tranelate ea kokonate, kapa u tšela ka botoro ea linate.

Nutrition

• Boholo ba karolo: 1 waffle
• Likhalori: 273.
• Mafura: 20 g.
• Lik'habohaedreite: 5 g (letlooa tse 4).
• Fibre: 1 g.
• Protein: 17 g.

Palabras clave: Recipe ea lebese la protheine ea waffles.