Crispy Vanilla Protein Waffles Recipe

Akukho nto ingcono kune-waffles ezishushu kunye ne-fluffy kwisidlo sakusasa. Kwaye ngubani othi ukulandela ukutya kwe-ketogenic kuthetha ukuba kufuneka uphoswe yile dessert yaseMelika yakudala?

Ukuba ufuna ukuqala intsasa yakho ngokufanelekileyo, ukutya kwasekuseni okuneprotheyini ephezulu yindlela yokuhamba. Ingxaki kukuba, i-fat-fat cottage cheese kunye ne-yogurt ye-Greek inokudika, kwaye ngamanye amaxesha awufuni amaqanda okanye i-bacon.

Ezi waffles zineprotheyini ephezulu, ezingenagluten-free ziqulethe i-17 grams yeprotheyini kunye ne-4 grams ye-net carbs. Slather kwibhotolo etyiswe ingca kunye nesiraphu engenaswekile kwaye awuyi kukhumbula nokuba ukwisidlo se-ketogenic.

Kwaye inxalenye engcono? Le iresiphi enempilo incasa ngokufanayo nenguqulo ephezulu ye-carb. Awuyi kukwazi nokuba utya i-waffles ephantsi ye-carb.

Zithathele isidlo sakusasa, emva koqeqesho okanye njenge-snack. Unokude utshintshe i-vanilla protein powder kwaye wenze i-waffle yeprotein yetshokholethi.

Ezi waffles zimnandi zineprotein eninzi zezi:

• UCrispy
• Ukukhanya
• Kuyanelisa.
• Kulula ukwenza.

Izithako eziphambili kule recipe ye-waffle zezi:

• I-Vanilla Whey Protein Powder.
• Umgubo wealmond.
• Amaqanda.
• Ibhotolo etyiswe ngengca.

Izithako:

• I-Chocolate Whey Protein Powder.
• Isicatshulwa seVanila.
• Ipeanut butter.
• Ibhotolo yealmond
• Ibhotolo yeNti.

3 Izibonelelo zeVanilla Protein Waffles

# 1: zikhuthaza intliziyo ephilileyo

Ukutya kunye nempilo yentliziyo zihamba kunye. Kwaye iprotheni ye-whey inokukhuthaza ukusebenza kakuhle kwentliziyo. Uphononongo lweprotheyini ye-whey lubonisa ukuba i-whey inokunceda ukulawula uxinzelelo lwegazi, i-triglycerides ephantsi, kunye nokuphucula ukuvakalelwa kwe-insulin kunye namazinga eswekile yegazi ( ¹ ) ( ² ) ( ³ ).

# 2: khuthaza ukunciphisa umzimba

Ukuba ujonge ukulahlekelwa iikhilogram ezimbalwa ezongezelelweyo, ukutshintsha i-carbs kwiprotheni yindlela yokuhamba.

Iprotheyini ayinyusi nje ukuhlutha, kodwa iphinda ithande ukutshisa iikhalori ezininzi njengoko igaywa, xa kuthelekiswa necarbohydrates kunye namafutha. Iprotheyini, ngokukodwa iprotheyini ye-whey, ikwanceda ukuba ugcine ubunzima bemisipha yakho ( ⁴ ) ( ⁵ ).

Iprotein ye-Whey iyintandokazi phakathi kweembaleki kunye nabadlali be-gym ngenxa yamanqanaba aphezulu e-leucine. I-Leucine yi-branched chain amino acid enefuthe le-anabolic kwimisipha.

Ngamanye amagama, inceda ukugcina kunye nokukhulisa ubunzima bemisipha yakho ukuze unciphise ubunzima kumafutha, ngaphandle kokuncama ubunzima bemisipha ( ⁶ ).

Omnye umthombo omangalisayo weprotheyini kula mawaffles uvela kumaqanda. Amaqanda athathwa njenge "protein egqibeleleyo" kuba aqulethe zonke ii-amino acids ezibalulekileyo ezifunwa ngumzimba wakho ngokomlinganiselo ogqibeleleyo. ⁷ ).

Uphando lubonisa ukuba xa abantu besitya amaqanda ekuseni, bavame ukuziva banelisekile kwaye batye kancinci ekupheleni kosuku ( ⁸ ) ( ⁹ ).

# 3: Yomeleza ukhuseleko kumhlaza

Iprotein ye-Whey ilungile ekuncedeni ukuba unciphise umzimba kunye nokukhuthaza impilo yentliziyo, kodwa inokuphucula amandla omzimba wakho wokulwa nomhlaza.

I-Whey iqulethe iprotheyini ebizwa ngokuba yi-lactoferrin ephandiweyo ngekhono layo lokulwa nomhlaza. Ngapha koko, i-lactoferrin ibonisiwe ukuba ibulala iindidi ezingama-50 ezahlukeneyo zomhlaza kwizifundo zeeseli ( ¹⁰ ).

Umhlaza weColon, ngakumbi, uqikelelwa ukuba uchaphazela umntu omnye kwabangama-1 ebomini babo. Kunye nokufunyanwa kwangoko, ukutya kudlala indima ebalulekileyo ekuthinteleni umhlaza wekoloni.

Iialmond zinokunceda. Uphando lwezilwanyana lubonise ukuba iipropathi ezithile ezifunyenwe kwiialmonds zinokunceda ukunciphisa umngcipheko womhlaza wekoloni kwaye zilwe neeseli zomhlaza wekoloni ngaphakathi komzimba ( ¹¹ ) ( ¹² ) ( ¹³ ).

IiWaffles zeProtheyini yeCrispy Vanilla

Ukuba ujonge iiresiphi ezintsha ukwanelisa izinyo lakho elimnandi kunye neemfuno zeprotheyini ngaxeshanye, le yeyona ndlela ifanelekileyo yokupheka.

Ezi waffles protein ayinakuba lula ukwenza, kwaye ngokungafaniyo waffles carb-laden eqhelekileyo, baya kukugcina wanelisekile iiyure. Emva koko masiqalise.

Preheat i-waffle iron yakho kwaye uyiqabe ngebhotolo okanye isitshizi esingasitshisi. Ngelixa i-waffle iron yakho ifudumala, yongeza zonke izithako kwisitya esikhulu kwaye, usebenzisa umxube wakho ukuxuba, ukubetha de zonke izithako zidityaniswe ngokulinganayo. Kufuneka ube nentlama enesilika egudileyo.

Vumela i-batter ibekwe malunga nemizuzu emihlanu, emva koko uthele i-batter kwi-waffle iron, ngokwemigaqo yesixhobo. Kwaye yiloo nto!

Ungazongeza iiwaffles zakho ngesiraphu yemaple engenaswekile, ikhrimu yekhokhonathi, ibhotolo, okanye ibhotolo encinci ye-macadamia.

Iprotheyini yeCrispy Vanilla Waffles

Le resiphi yeprotein waffle ifutha umzimba wakho ngeprotheyini epheleleyo yamandla angakumbi, kwaye yonke into oyifunayo sisitya, umxube wokuxuba kunye ne-waffle iron okanye i-waffle iron.

• Ixesha elipheleleyo: I-5 minutos.
• Ukusebenza: I-waffle e-1

Izithako

• I-1 scoop ye-vanilla whey protein powder.
• Iqanda eli-1.
• I-1/3 indebe yobisi lwe-almond olungenaswiti (okanye ubisi olukhethileyo).
• 1/2 indebe ye-almond yomgubo.
• 1 ithisipuni yomgubo wokubhaka.
• 1/2 ithisipuni yesoda yokubhaka.
• 1 icephe le-stevia okanye i-sweetener oyikhethayo.
• 1 ityuwa encinci.
• Iipunipoli ezi-2 zebhotela enengca.

Imiyalelo

1. Tshisa intsimbi yakho yewaffle kwaye unxibe ngesisa ngesitshizi esingasingathi okanye ibhotolo.
2. Yongeza zonke izithako kwisitya esikhulu kwaye ubethe kakuhle kude kube lula kakhulu.
3. Masime imizuzu emi-5.
4. Galela i-waffle batter kwi-waffle iron preheated kwaye upheke de kube mdaka wegolide kunye ne-crisp kumacala omabini.
5. Phezulu kunye nesiraphu ye-maple engenaswekile, ibhotela ye-coconut, i-coconut cream, okanye usasaze ibhotela ye-nut.

Ukutya

• Ubungakanani besahlulo: I-waffle e-1
• Iikhalori: 273.
• Amafutha: I-20 g.
• Iicarbohydrate: 5 g (4 g inetha).
• Ifayibha: I-1 g.
• Iprotein: I-17 g.

IPalabras iqhosha: iiprotheyini zobisi waffles iresiphi.