Iresiphi yeProtein yeChocolate yeChip Cookie

Ezi Cookies ezithambileyo zeChocolate Chip ziyi-dessert ye-keto emnandi kunye nendlela enkulu yokongeza iprotheyini eyongezelelweyo ekudleni kwakho, ngaphandle kokuxhomekeka kwi-whey protein powder lonke ixesha.

Le recipe ye-cookie cookie igcwele amafutha anempilo kunye neprotheni yezilwanyana ezikhululekile. Ikwanayo i-carb ephantsi, ayinaswekile, kwaye ayinagluten. Ikhukhi nganye ine-4 grams yeprotheni kwaye igcwele izondlo. Ungaphinda utye intlama yecookie eneprotheyini ngokwayo, ngaphandle kokwenza iicookies.

Izithako eziphambili kwezi cookies zetshokholethi zezi:

• Iprotein yewhey.
• Umgubo wekhokhonathi.
• Iitshiphusi itshokolethi ezingenaswekile.

Isoda yokubhaka okanye iPowder yokubhaka: Yeyiphi eNgcono ekwenzeni iikuki zeProtheyini?

Iiresiphi ezininzi ze-cookie zisebenzisa i-soda yokubhaka, kodwa le ifuna umgubo wokubhaka. Yintoni umahluko?

Zombini zinegwele lekhemikhali, nto leyo ethetha ukuba zinyusa amaqebengwana.

Isoda yokubhaka kunye nomgubo wokubhaka zenza iikuki zibe khaphukhaphu kwaye zibe nomoya ngokuvelisa ikharbon diokside njengoko zitshisa. I-carbon dioxide bubbles yenza iipokotho ezincinci zomoya kwi-cookies, ukuphucula ukuthungwa kunye nokuthintela i-cookies ukuba ibe nzima kakhulu okanye yome.

Ngelixa zombini i-soda yokubhaka kunye nomgubo wokubhaka zizikhulisa, kukho umahluko obalulekileyo phakathi kwazo. Isoda yokubhaka ifuna iasidi ukuze isebenze imichiza ekhupha ikharbon diokside. Ngokuqhelekileyo xa kubhaka, iswekile yiasidi eyenza i-soda yokubhaka isebenze, ihlala iswekile emdaka okanye ubusi.

Umgubo wokubhaka, kwelinye icala, sele uneasidi exutywe kuyo. Konke okudingayo lulwelo, lulandelwa kukuvezwa kubushushu, kwaye luya kuvula, lukhuphe umoya intlama kwaye yenze kube lula ukukhanya.

Ngenxa yokuba ezi cookies zeprotheni azinaswekile, azinayo iasidi eyenza ukuba kusebenze isoda yokubhaka. Kunoko, kufuneka usebenzise i powder yokubhaka.

Iingcamango zokwahluka le recipe yecookie cookie

Ezi cookies zeprotheni zisisiseko esihle kakhulu kwezinye izongezo kunye neencasa. Unokuzinxibisa ngezithako ezongezelelweyo, kuquka:

• Ipeanut butter:  Yongeza ibhotolo yamandongomane, okanye ibhotolo yealmondi, ibhotolo yepistachio, okanye ibhotolo yendongomane ukwenza iikuki zechocolate zepeanut.
• Ibhotolo okanye iCream Cheese Frosting: Ibhotolo yekhrimu nje okanye itshizi ekhrimu ene-stevia powder okanye i-erythritol kwaye wongeze intwana ye-vanilla ukwenza iqabaka elimnandi.
• Iibhari zetshokolethi zekharb ephantsi: Ukuba ukhetha iqebengwana letshokholethi eninzi enencasa, enemilo engaqhelekanga yetshokholethi, tshintsha itshokolethi yetshokholethi ibha yetshokolethi yeketo. Mane uqhawule ibha yetshokolethi ngelixa isekho kwiphakheji, ukuze iinqununu zingabhabhi yonke indawo, kwaye ufefe iinqununu kwi-batter. .
• Umgubo wetshokholethi: Guqula le recipe ibe yi-cookies yeprotein yetshokholethi ephindwe kabini ngokongeza amacephe ama-2 e-cocoa powder kwi-batter.

Uzigcina njani kwaye uzikhenkceze njani iikuki zeProtheyini

• Ukugcina: Ungazigcina amaqebengwana kwisingxobo esingangeni moya kangangeentsuku ezintlanu.
• Ukukhenkceza: Beka amaqebengwana kwingxowa yeplastiki, khupha umoya kangangoko kwaye ungazigcina kwisikhenkcisi ukuya kutsho kwiinyanga ezintathu. Thaw iicookies ngokuzishiya kwiqondo lobushushu begumbi kangangeyure. Musa ukuzifaka kwi-microwave njengoko iya konakalisa ukuthungwa kwazo kwaye ziya koma.

Uyenza njani i-vegan protein cookies

Kulula ukwenza le keto recipe vegan. Sebenzisa i-oyile yekhokhonathi endaweni yebhotolo kunye nobisi lwe-almond endaweni yobisi lwenkomo ngoko ke alunabisi.

Olunye utshintsho olunokwenzeka olunempilo kukusebenzisa i-appleauce endaweni yeoli. Qaphela ukuba i-appleauce oyikhethayo ineswekile ephantsi. Kuya kufuneka usebenzise i-vegan protein powder endaweni yeprotein ye-whey.

Uyenza njani imivalo yeeprotheyini

Ngubani othe le resiphi isetyenziselwa ukwenza amaqebengwana kuphela? Ngale recipe unokwenza iiprotheyini ezibalaseleyo.

Emva kokwenza intlama, endaweni yokuyihlula kwaye uyibeke kwiphepha le-cookie, gcoba intlama kwinqanaba elilodwa kwi-22 x 33 cm / 9 x 13 intshi ye-baking sheet egalelwe ibhotela okanye ioli yekakhukhunathi. Emva kokuba inhlama ibhaka ngokupheleleyo, malunga nemizuzu engama-20, yinqumle imivalo kwaye ugcine kwisitya esingenawo umoya.

Njengoko ubona, le recipe ye-cookies yeprotheni inezinto ezininzi. Hlanganisa izinto kwaye unokwenza iresiphi yakho ngokuthanda kwakho.

Konke okudingayo zizithako ezimbalwa ezilula kunye nesitya ukwenza iikuki zakho zeprotheyini entsha oyithandayo.

IiNzuzo zeMpilo ezi-3 zeProtein Chocolate Chip Cookies

Zive ulungile ukutya ezi cookies zeprotheyini ye-keto. Ziyahlutha ngakumbi, zichasene nokudumba, kwaye zilungele izihlunu zakho.

# 1: bayahlutha

Iprotheyini yeyona macronutrient yanelisayo, okuthetha ukuba ikuzalisa ngaphezu kwamafutha okanye iicarbohydrates ( ¹ ).

Ukutya okuphezulu kweeprotheyini kukulungele ukunciphisa umzimba ( ² ) kuba benza kube lula ukuhlala kwi-calorie deficit ngaphandle kokuziva ulambile.

Ukutya kwe-keto kukwenza oku nako. I-Ketosis icinezela i-ghrelin, eyona hormone yendlala emzimbeni wakho, ikwenza ukuba umnqweno wakho wokutya unganyanzelisi. ³ ).

I-snack ephezulu yeprotheyini (njengale cookie) kumxholo wokutya kwe-ketogenic yindlela efanelekileyo yokuhlala ugcwele kwaye ukunciphisa umzimba ngokuzinzileyo kwixesha elide.

# 2: ukulwa nokudumba

Izifo ezininzi ezingapheliyo zibangelwa kakhulu ukudumba emzimbeni wakho. Ukulawula iindlela zokuvuvukala kubalulekile ukugcina umzimba wakho wonwabile kwaye usempilweni.

Amaqanda eqanda ngumthombo otyebileyo we-carotenoids, ngakumbi i-carotenoids lutein kunye ne-zeaxanthin ( ⁴ ).

Ezi khompawundi zinoxanduva lombala o-orenji-tyheli oqaqambileyo wamaqanda eqanda kwaye aneenzuzo ezininzi zempilo, kubandakanya nendima yazo njenge-anti-inflammatories.

I-Lutein yikhompawundi enamandla yokuchasa ukudumba abanye abaphandi bakholelwa ukuba kufuneka ithathelwe ingqalelo njengenxalenye yendalo yonyango lwesifo sentliziyo (isifo sentliziyo). ⁵ ).

# 3: ikhuthaza ukukhula kwezihlunu

Nokuba uzama ukufumana izihlunu, ulahlekelwe ngamafutha, okanye wenze nje ijean yakho ilingane ngokukhululeka, ukwakha ubunzima bezihlunu yinxalenye ebalulekileyo yokuhlala usempilweni.

Iprotheyini yinxalenye ebalulekileyo yephazili yokukhula kwezihlunu, ngakumbi i-branched chain amino acids (BCAAs). Kukho ii-amino acids ezilithoba eziyimfuneko xa zizonke, kwaye ezintathu kuzo zinemichiza ye "branched-chain": i-leucine, isoleucine, kunye ne-valine.

BCAAs Baziwa kakhulu kwihlabathi lokuqina kunye nokwakhiwa komzimba ngenxa yokukwazi kwabo ukuvuselela ukukhula kwemisipha. Bangakwazi ukwenza i-muscle synthesis emva kokuzivocavoca ngokuvula i-enzymes ethile ( ⁶ ).

Kwii-BCAA ezintathu, i-leucine yeyona nto inamandla ye-muscle-protein synthesis amino acid. Kungenzeka ukuba umphumo wayo ubangelwa ukulawulwa kakuhle kweendlela ezithile zofuzo, okwandisa izinga lokukhula kwemisipha ( ⁷ ).

Ukutya ezi cookies zeprotheni endaweni yeprotheyini ephantsi yoguqulelo kunokukunceda ukuba ufikelele kwiinjongo zakho zokuzuza kwemisipha kwindawo yokuzivocavoca.

Iikuki zeprotheyini yetshokholethi

Ezi Cookies ezingenagluten-free kunye neketo-friendly Chocolate Chip Protein zilungile kwisiqingatha seyure nje.

• Ixesha lokulungiselela: I-10 minutos.
• Ixesha lokupheka: I-20 minutos.
• Ixesha elipheleleyo: I-30 minutos.
• Ukusebenza: Cookies ezintathu.

Izithako

• 2 iikopu zeprotheni ye-whey.
• 1/3 indebe yomgubo wekhokhonathi.
• ¾ ithispoon umgubo wokubhaka.
• ½ itispuni ye-xanthan gum.
• I-¼ yetisipuni yetyuwa (ityuwa yolwandle okanye ityuwa ye-Himalayan zikhetho ezilungileyo).
• 1/4 ikomityi ibhotolo yamandongomane.
• Iipunipoli ezi-2 zeoli yekakhukhunathi ethambileyo.
• I-tablespoon ye-1 yebhotela engaxutywanga.
• Iipunipoli ezi-2 zebhotela ye-peanut.
• 1 iqanda elikhulu
• I¼ yekomityi yobisi olungenaswekile ozikhethele yona.
• I-1 ithisipuni yevanilla
• I-¼ indebe ye-stevia sweetener.
• ⅓ ikomityi yeetships zetshokholethi ezingenaswekile.

Imiyalelo

1. Preheat i-oven ukuya kwi-175ºF / 350ºC kwaye ugqume i-baking sheet ngephepha elingangenwa amafutha. Bekela ecaleni.
2. Yongeza izithako ezomileyo kwisitya esincinci: ibhotela, umgubo wekhokhonathi, i-baking powder, i-xanthan gum, ibhotela ye-peanut, kunye netyuwa. Hlanganisa kakuhle ukudibanisa yonke into.
3. Yongeza ioli yekakhukhunathi, ibhotolo, kunye ne-sweetener kwisitya esikhulu okanye umxube. Xuba kakuhle de umxube ulula kwaye ube noboya. Yongeza iqanda, i-vanilla extract, ibhotolo ye-peanut, kunye nobisi. Betha kakuhle.
4. Yongeza kancinci izithako ezomileyo kwizithako ezimanzi. Xuba kakuhle de ibe yintlama.
5. Faka iitshiphusi zetshokolethi.
6. Ukwahlula kwaye usasaze inhlama ngepuni. Beka kwiphepha lokubhaka.
7. Bhaka i-20-22 imizuzu kude kube ngaphantsi kwee cookies zibe yigolide encinci.
8. Susa kwi-oven kwaye uvumele ukupholisa kancinci ngaphambi kokukhonza.

Ukutya

• Ubungakanani besahlulo: 1 cookie
• Iikhalori: 60.
• Amafutha: I-4 g.
• Iicarbohydrate: 5 g (4 g inetha).
• Ifayibha: I-1 g.
• Iprotein: I-4 g.

IPalabras iqhosha: chocolate chip protein cookies.