Iresiphi ye-Protein Chocolate Chip Cookie

Lawa Amakhukhi Amaprotheni E-Chocolate Chip ayi-dessert emnandi ye-keto futhi ayindlela enhle yokwengeza amaprotheni engeziwe ekudleni kwakho, ngaphandle kokuthembela ku-whey protein powder ngaso sonke isikhathi.

Le recipe ye-protein cookie igcwele amafutha anempilo kanye namaprotheni ezilwane ezihlukene. Futhi iphansi ngama-carbohydrate, ayinashukela, futhi ayinagluten. Ikhukhi ngalinye linamagremu angu-4 wamaprotheni futhi ligcwele imisoco. Ungakwazi futhi ukudla inhlama ye-cookie enamaprotheni ngokwakho, ngaphandle kokwenza amakhukhi.

Izithako eziyinhloko kulawa makhukhi e-chocolate yilezi:

• Whey amaprotheni.
• Ufulawa kakhukhunathi.
• Ama-chips ashokoledi angenashukela.

I-Baking Soda noma I-Baking Powder: Ikuphi Okungcono Kokwenza Amakhukhi Amaprotheni?

Izindlela zokupheka eziningi zamakhukhi zisebenzisa i-baking soda, kodwa lokhu kudinga i-baking powder. Uyini umehluko?

Zombili ziyimvubelo yamakhemikhali, okusho ukuthi zivusa amakhukhi.

Isoda yokubhaka kanye nempushan yokubhaka yenza amakhukhi abe lula futhi abe nomoya ngokukhiqiza isikhutha njengoba eshisa. Amabhamuza e-carbon dioxide akha amaphakethe amancane omoya kumakhukhi, athuthukisa ukuthungwa futhi avimbele amakhukhi ukuthi aminyene kakhulu noma ome.

Nakuba kokubili i-baking soda ne-baking powder kuzikhulisa, kunomehluko obalulekile phakathi kwakho. I-baking soda idinga i-asidi ukuze isebenze ukusabela kwamakhemikhali okukhulula i-carbon dioxide. Ngokuvamile ekubhakeni, ushukela yi-asidi eyenza i-baking soda isebenze, ngokuvamile ushukela onsundu noma uju.

I-baking powder, ngakolunye uhlangothi, isivele ine-asidi exutshwe kuyo. Okudingayo uketshezi, okulandelwa ukuchayeka ekushiseni, futhi luzosebenza, lufake emoyeni inhlama futhi yenze ukukhanya okumnandi.

Ngenxa yokuthi la makhukhi amaprotheni awanawo ushukela, awanayo i-asidi eyenza i-baking soda isebenze. Esikhundleni salokho, kufanele usebenzise i-baking powder.

Imibono yokushintsha le recipe yekhukhi yephrotheni

Lawa makhukhi amaprotheni ayisisekelo esihle kakhulu sezinye izengezo nama-flavour. Ungawagqokisa ngezithako ezengeziwe, okuhlanganisa:

• Ibhitela lamantongomane:  Engeza ibhotela lamantongomane, noma ibhotela le-alimondi, ibhotela le-pistachio, noma ibhotela lamantongomane ukuze wenze amakhukhisi ekhekhe likashokoledi nebhotela lamantongomane.
• I-Buttercream noma i-Cream Cheese Frosting: Ibhotela likakhilimu noma ushizi kakhilimu one-stevia powder noma i-erythritol bese wengeza i-vanilla ekhishwe ukuze wenze isithwathwa esimnandi.
• Imigoqo ye-chocolate ye-carb ephansi: Uma ukhetha ikhukhi elinamaqatha kashokoledi amaningi amnandi, anomumo ongavamile, shintshanisa ama-chips kashokoledi uthole ibha kashokoledi ye-keto. Vele uhlephule ibha likashokoledi ngenkathi lisesephaketheni, ukuze izingcezu zingandizi yonke indawo, bese ufafaza izingcezu ku-batter. .
• Impushana kashokoledi: Guqula le recipe ibe amakhukhi amaprotheni kashokoledi amabili ngokungeza izipuni ezimbili ze-cocoa powder ku-batter.

Ungawagcina Kanjani Futhi Ufrize Amakhukhi Amaprotheni

• Ukubeka: Ungagcina amakhukhisi esitsheni esingangeni moya izinsuku ezinhlanu.
• Ukuqanda: Faka amakhukhisi esikhwameni sepulasitiki, khipha umoya omningi ngangokunokwenzeka futhi ungawagcina efrijini kuze kube yizinyanga ezintathu. Ncibilikisa amakhukhi ngokuwashiya ekamelweni lokushisa ihora. Ungawafakeli kwi-microwave ngoba izolimaza ukuthungwa kwawo futhi azokoma.

Ungawenza kanjani amakhukhi we-vegan protein

Kulula ukwenza le vegan yeresiphi ye-keto. Sebenzisa uwoyela kakhukhunathi esikhundleni sebhotela nobisi lwe-alimondi esikhundleni sobisi lwenkomo ngakho-ke alunabisi.

Olunye ushintsho olunempilo olungenzeka ukusebenzisa i-appleauce esikhundleni samafutha. Qaphela ukuthi i-appleauce oyikhethayo inoshukela omncane. Kufanele futhi usebenzise i-vegan protein powder esikhundleni se-whey protein.

Indlela yokwenza ama-protein bars

Ubani othe le recipe ngeyokwenza amakhukhi kuphela? Ngale recipe ungenza futhi ama-protein bars amahle kakhulu.

Ngemva kokwenza inhlama, esikhundleni sokuyihlukanisa futhi uyibeke eshidini lekhukhi, phuma inhlama ibe isendlalelo esisodwa ku-baking sheet engu-22 x 33 cm / 9 x 13 intshi egcotshwe ibhotela noma amafutha kakhukhunathi. Ngemuva kokuthi inhlama isibhakwe ngokugcwele, cishe imizuzu engu-20, uthathe imigoqo bese uyibeka esitsheni esingangeni moya.

Njengoba ubona, le recipe yamakhukhi amaprotheni inemisebenzi eminingi. Hlanganisa izinto futhi ungenza iresiphi yakho ngendlela oyithandayo.

Okudingayo izithako ezimbalwa ezilula kanye nesitsha ukuze udale amakhukhi akho ayintandokazi amaprotheni.

3 Izinzuzo Zezempilo Zephrotheni Ye-Chocolate Chip Cookies

Zizwe kahle ngokudla lawa makhukhi amaprotheni e-keto. Ziyasuthisa ikakhulukazi, zilwa nokuvuvukala, futhi zilungele imisipha yakho.

# 1: bayasutha

Iphrotheni iyi-macronutrient eyanelisa kakhulu, okusho ukuthi ikugcwalisa ngaphezu kwamafutha noma ama-carbohydrates ( ¹ ).

Ukudla okunamaprotheni amaningi kuhle kakhulu ekunciphiseni isisindo ( ² ) ngoba akwenza kube lula ukuhlala ekushoda kwekhalori ngaphandle kokuzizwa ulambile.

Ukudla kwe-keto nakho kwenza lokhu. I-Ketosis icindezela i-ghrelin, i-hormone yendlala eyinhloko yomzimba wakho, okwenza isifiso sakho sokudla singabi namandla ( ³ ).

I-snack ephezulu yamaprotheni (njengaleli khukhi) kumongo wokudla kwe-ketogenic kuyindlela enhle yokuhlala ugcwele futhi ukunciphisa umzimba ngokuqhubekayo esikhathini eside.

# 2: ukulwa nokuvuvukala

Izifo eziningi ezingapheli ziwumphumela wokuningi kakhulu ukuvuvukala emzimbeni wakho. Ukuphatha izindlela zokuvuvukala kubalulekile ekugcineni umzimba wakho ujabule futhi unempilo.

Izikhupha zamaqanda ziwumthombo ocebile we-carotenoids, ikakhulukazi i-carotenoids lutein ne-zeaxanthin ( ⁴ ).

Lezi zinhlanganisela zinesibopho sombala osawolintshi-ophuzi ogqamile wezikhupha zamaqanda futhi zinenani lezinzuzo zezempilo, okuhlanganisa indima yazo njengama-anti-inflammatories.

I-Lutein iyinhlanganisela enamandla elwa nokuvuvukala abanye abacwaningi abakholelwa ukuthi kufanele ithathwe njengengxenye yemvelo yokwelapha isifo senhliziyo (inhliziyo nemithambo yegazi). ⁵ ).

# 3: ikhuthaza ukukhula kwemisipha

Noma ngabe uzama ukuzuza izicubu zomzimba, ulahlekelwe amafutha, noma wenze nje amajini akho alingane ngokunethezeka, ukwakha imisipha kuyingxenye ebalulekile yokuhlala unempilo.

Amaprotheni ayingxenye ebalulekile yephazili yokukhula kwemisipha, ikakhulukazi i-branched chain amino acid (BCAAs). Kunama-amino acid ayisishiyagalolunye abalulekile esewonke, futhi amathathu awo anezinhlaka zamakhemikhali "ze-branched-chain": i-leucine, isoleucine, ne-valine.

BCAAs Baziwa kakhulu emhlabeni wokuqina nokwakha umzimba ngamandla abo okukhuthaza ukukhula kwemisipha. Bangakwazi ukwenza kusebenze ukuhlanganiswa kwemisipha ngemuva kokuzivocavoca ngokwenza kusebenze ama-enzyme athile ( ⁶ ).

Kulawa ma-BCAA amathathu, i-leucine inamandla kakhulu emisipha-amaprotheni synthesis amino acid. Umphumela wawo kungenzeka ngenxa yokulawulwa kwezindlela ezithile zofuzo, okwandisa izinga lokukhula kwemisipha ( ⁷ ).

Ukudla lawa makhukhi amaprotheni esikhundleni senguqulo yamaprotheni aphansi kungakusiza ufinyelele imigomo yakho yokuzuza kwemisipha ejimini.

Amakhukhi we-chocolate chip amaprotheni

Lawa maKhukhi we-Chocolate Chip Protein angena-gluten futhi alungele i-keto azolunga ngesigamu nje sehora.

• Isikhathi Sokulungiselela: Amaminithi we-10.
• Isikhathi sokupheka: Amaminithi we-20.
• Isikhathi esiphelele: Amaminithi we-30.
• Rendimiento: Amakhukhi ama-12.

Izithako

• 2 wezipuni whey amaprotheni.
• 1/3 indebe kafulawa kakhukhunathi.
• ¾ ithisipuni baking powder.
• ½ isipuni se-xanthan gum.
• ¼ ithisipuni kasawoti (usawoti wasolwandle noma usawoti we-Himalayan yizinketho ezinhle).
• 1/4 inkomishi ibhotela lamantongomane oluyimpuphu.
• 2 wezipuni zamafutha kakhukhunathi athambile.
• 1 isipuni sebhotela elingenasawoti.
• 2 wezipuni ibhotela lamantongomane.
• 1 iqanda elikhulu
• ¼ inkomishi yobisi olungenashukela ozikhethele lona.
• 1 ithisipuni ye-vanilla ekhishwe
• ¼ inkomishi ye-stevia sweetener.
• ⅓ inkomishi yama-chips kashokoledi angenashukela.

Imiyalo

1. Shisisa ihhavini ku-175ºF / 350ºC bese uvala ishidi lokubhaka ngephepha elingangenwa amafutha. Beka eceleni.
2. Faka izithako ezomile endishini encane: ibhotela, ufulawa kakhukhunathi, i-baking powder, i-xanthan gum, ibhotela le-peanut eliyimpuphu, nosawoti. Hlanganisa kahle ukuhlanganisa konke.
3. Engeza amafutha kakhukhunathi, ibhotela, nesishukela endishini enkulu noma i-mixer. Hlanganisa kahle kuze kube yilapho ingxube ilula futhi ithambile. Faka iqanda, i-vanilla extract, ibhotela lamantongomane, nobisi. Shaya kahle.
4. Faka kancane izithako ezomile ezitsheni ezimanzi. Xuba kahle kuze kuvele inhlama.
5. Hlanganisa ama-chips we-chocolate.
6. Hlukanisa futhi usakaze inhlama nge-spoon. Beka ebhodini lokubhaka.
7. Bhaka imizuzu engu-20-22 kuze kube yilapho iphansi lamakhukhi ligolide kancane.
8. Susa kuhhavini bese uvumela ukupholisa kancane ngaphambi kokukhonza.

Ukudla okunomsoco

• Usayizi wengxenye: 1 ikhukhi
• Amakhalori: 60.
• Amafutha: I-4 g.
• Ama-carbohydrate: 5 g (4 g inetha).
• Isikhunta: I-1 g.
• Amaprotheni: I-4 g.

I-Palabras clave: chocolate chip amaprotheni amakhukhi.