Awuvame ukucabanga nge-protein powder uma ufisa i-sweet fudge brownie. Okusho ukuthi, ngaphandle kokuthi uzame lawa ma-Brownie Amnandi Amaprotheni.
Ngeke nje lawa ma-brownies amaprotheni kashokoledi anelise noma yikuphi ukulangazelela kwe-dessert onakho, kodwa futhi aphelele uma ubheke ukungeza amaprotheni kancane osukwini lwakho.
Valelisa kumabha akho amaprotheni bese uwashintshanisa ukuze uthole lawa mabrownies abushelelezi nanelisayo. Le recipe ine-carb ephansi, i-ketogenic, futhi igcwele ama-amino acid ukusekela imigomo yakho yezempilo nokufaneleka.
Ngokuzayo lapho uhalela okuthile okumnandi, yenza inqwaba yalawa ma-Brownie E-Low Carb Gluten Free Chocolate Protein Brownies.
Lawa ma-brownies amaprotheni e-chocolate yilezi:
- Ucebile.
- Okumnandi
- Limnandi.
- Kuyagculisa.
Izithako eziyinhloko yilezi:
- I-Whey protein nge-chocolate flavour.
- Ibhotela le-almond
- Amaqanda.
- Ukhokho.
- Ufulawa kakhukhunathi.
Izithako ezengeziwe ozikhethela zona:
- Ibhotela lamantongomane noma ibhotela le-nacadamia nut.
- Ama-chips ashokoledi angenashukela.
Izinzuzo Zezempilo Ezi-3 Zalawa Ama-Chocolate Protein Brownies
# 1: khuthaza ukukhula kwezicubu ezithambile
Ukudla kwakho kuyisici esiyinhloko ekwakheni nasekugcineni imisipha ethambile. Ukudla kuyisakhiwo sawo wonke amangqamuzana emzimbeni wakho, futhi ama-amino acid kumaprotheni abalulekile ekulungiseni izicubu nokululama.
Ukudla ukudla okunothe ngamaprotheni eqophelo eliphezulu njengamaqanda namasondo kungenza umehluko omkhulu uma uziqeqesha kanzima. Ukudla okwanele kwamaprotheni kunomphumela olondolozayo ku-muscle mass, ukuvimbela ukulahlekelwa kwemisipha ( 1 ).
I-Whey protein ingumthombo wamaprotheni we-bioavailable kakhulu, okusho ukuthi umzimba wakho ungawumunca ngokushesha nangempumelelo futhi uwusebenzise ukulungisa umonakalo ngemva kokuzivocavoca ( 2 ) ( 3 ).
Amaprotheni asezingeni eliphakeme awavikeli kuphela imisipha ekuwohlokeni, kodwa futhi andisa ukwakheka kwamaprotheni emisipha. I-whey inomphumela omuhle onamandla ekwakhiweni kwamaprotheni emisipha, mhlawumbe ngenxa yamazinga aphezulu e-amino acid leucine ( 4 ).
# 2: thuthukisa imizwa nempilo yobuchopho
Ukuqeda usuku olucindezelayo nge-dessert kashokoledi kungase kubonakale njengokusabela okungokomzwelo, kodwa ucwaningo lubonisa ukuthi kungasiza ukunciphisa amazinga akho okucindezeleka. Ukudla ushokoledi kungaphakamisa ukubonga kwemizwa yakho ngokwengxenye kumakhompiyutha afana nama-antioxidants, theobromine, anandamides, kanye ne-tryptophan ( 5 ) ( 6 ) ( 7 ).
I-cocoa iphinde ivimbele ukuwohloka kwe-amino acid tryptophan ( 8 ). I-Tryptophan iyisandulela se-serotonin ye-neurotransmitter ezizwayo futhi ingase ibe nomthelela ezinzuzweni zemizwa yokudla ushokoledi.
Amaqanda mahle nasengqondweni yakho. Ziwumthombo omuhle we-choline, okuyisakhi esibalulekile empilweni nasekuthuthukisweni kobuchopho. I-Choline isiza ubuchopho bakho ukuthi buthumele amasignali kuwo wonke umzimba wakho, ibalulekile ekwakhekeni nasekusebenzeni kolwelwesi lwamangqamuzana, futhi idlala indima ebalulekile enkumbulo yesikhathi eside ( 9 ).
# 3: ngeke bakufake kushukela egazini
Gcina amazinga aphansi kashukela egazini kubalulekile empilweni yesikhathi eside.
Ngokungafani nokuphatha okuningi, i-Chocolate Protein Brownies ayinawo ama-hormone aphazamisa ushukela olula. Futhi zicebile ngezakhi ezikhuthaza amazinga kashukela egazi anempilo.
I-Whey protein ithuthukisa ukukhululwa kwe-insulin kumanyikwe wakho futhi ingathuthukisa ukuzwela kwakho kwe-insulin ( 10 ) ( 11 ).
Ama-flavonoid aku-cocoa nawo anomthelela emiphumeleni yezempilo yalawa ma-brownies. Ucwaningo lubonisa ukuthi i-cocoa ingakhuphula ukukhiqizwa kwe-insulin, ithuthukise ukuzwela kwe-insulin, futhi ivimbele ukulimala kokuvuvukala okuvame ukuhlotshaniswa nesifo sikashukela ( 12 ).
Imithombo yamaprotheni esezingeni eliphakeme efana ne-whey namaqanda nayo inciphisa isifiso sokudla uma iqhathaniswa nokudla okuningi, okuholela emazingeni aphansi ekhalori nomuzwa wokusutha ( 13 ). Ukusetshenziswa kwe-whey protein nakho kukhonjisiwe kunciphisa ukuthathwa kwekhalori ekudleni okulandelayo ( 14 ).
I-Keto chocolate protein brownies
Enelisa izinyo lakho elimnandi ngalawa ma-low Carb Gluten Free Chocolate Protein Brownies. Acebile ngokunambitheka okunokwakheka okubushelelezi kanye nokuthinta nje usawoti wasolwandle olungile.
I-Keto chocolate protein brownies
Valelisa kuma-protein amadala bese uzama lawa mafutha alula aphansi, ama-brownies kashokoledi angenayo i-gluten alayishwe amaprotheni e-whey namafutha anempilo.
- Isikhathi Ukupheka: 15-17 imizuzu.
- Isikhathi esiphelele: Amaminithi we-20.
- Rendimiento: 16 izingcezu.
Izithako
- 2 wezipuni ze-chocolate flavour whey protein.
- 1 inkomishi yebhotela ye-alimondi enokhilimu.
- Amaqanda angama-4.
- ½ inkomishi ye-cocoa powder.
- 2 wezipuni kafulawa kakhukhunathi.
- 1/3 indebe ye-stevia noma i-sweetener ozikhethele yona.
- 1/4 isipuni sikasawoti
Imiyalo
- Shisisa ihhavini ukuya ku-160ºF / 325ºC bese ulayini epanini lesikwele esingu-20 ”x 20” ngephepha lesikhumba noma ibhotela. Beka eceleni.
- Faka amaprotheni e-whey, ufulawa kakhukhunathi, i-cocoa powder, nosawoti endishini encane. Shaya kahle kuze kuhlanganiswe kahle.
- Engeza amaqanda, ibhotela le-alimondi, ne-sweetener endishini enkulu noma umxube wokuma. Hlanganisa ngesivinini esiphezulu kuze kube lula futhi kuthambile.
- Faka kancane izithako ezomile ezitsheni ezimanzi. Hlanganisa kuze kube bushelelezi.
- Thela inhlama epanini elilungisiwe bese ubhaka imizuzu engu-15-17, kuze kube yilapho phezulu kusethwe kodwa kusathambile. Ziyeke zipholile ngaphambi kokusika zibe izikwele futhi ziphake.
Ukudla okunomsoco
- Usayizi wengxenye: 1 ucezu
- Amakhalori: 134.
- Amafutha: 10,7 amagremu
- Ama-carbohydrate: 1,5 amagremu aphelele.
- Isikhunta: 1,8 amagremu
- Amaprotheni: 7 amagremu
I-Palabras clave: keto chocolate amaprotheni brownies.