Iresiphi ye-Crispy Vanilla Protein Waffles

Akukho lutho olungcono kunama-waffles ashisayo nathambile ngesikhathi sasekuseni. Futhi ubani othi ukulandela ukudla kwe-ketogenic kusho ukuthi kufanele uphuthelwe yile dessert yaseMelika yakudala?

Uma ufuna ukuqala ekuseni ngendlela efanele, ukudla kwasekuseni okunamaprotheni amaningi kuyindlela okufanele uhambe ngayo. Inkinga iwukuthi, ushizi we-cottage shizi onamafutha amaningi kanye neyogathi yamaGreki kungaba yisicefe, futhi ngezinye izikhathi awuwafuni amaqanda noma ubhekeni.

Lawa ma-waffle anamaprotheni amaningi, angenayo i-gluten aqukethe amagremu angu-17 wamaprotheni kanye namagremu angu-4 nje wama-carbohydrate. Gcoba ngebhotela elifunzwa utshani kanye nesiraphu engenashukela futhi ngeke ukhumbule nokuthi udla ukudla okune-ketogenic.

Futhi ingxenye engcono kakhulu? Le recipe enempilo inambitheka ngokufana nenguqulo ephezulu ye-carb. Ngeke wazi nokuthi udla ama-waffles e-carb ephansi.

Zithathele ukudla kwasekuseni, ngemva kokuqeqeshwa noma njengokudla okulula. Ungakwazi ngisho nokushintshanisa i-vanilla protein powder futhi wenze ama-waffle amaprotheni we-chocolate.

Lawa ma-waffle amnandi anothe ngamaprotheni yilawa:

• UCrispy
• Ukukhanya
• Kuyagculisa.
• Kulula ukwenza.

Izithako eziyinhloko kule recipe ye-waffle yilezi:

• I-Vanilla Whey Amaprotheni Powder.
• Ufulawa we-alimondi.
• Amaqanda.
• Ibhotela elidla utshani.

Izithako Ongazikhethela:

• I-Chocolate Whey Protein Powder.
• Ukukhishwa kwe-vanilla.
• Ibhotela lamantongomane.
• Ibhotela le-almond
• Ibhotela lamantongomane.

Izinzuzo ezi-3 ze-Vanilla Protein Waffles

# 1: Bakhuthaza inhliziyo enempilo

Ukudla kanye nempilo yenhliziyo kuyahambisana. Futhi amaprotheni e-whey angakhuthaza ukusebenza kwenhliziyo okuphelele. Ucwaningo nge-whey protein lukhombisa ukuthi i-whey ingasiza ukulawula umfutho wegazi, i-triglycerides ephansi, futhi ithuthukise ukuzwela kwe-insulin namazinga kashukela egazini ( ¹ ) ( ² ) ( ³ ).

# 2: ukukhuthaza ukuncipha kwesisindo

Uma ubheke ukulahlekelwa amakhilogremu ambalwa engeziwe, ukushintshanisa ama-carbohydrate ukuze uthole amaprotheni kuyindlela okufanele uhambe ngayo.

Amaprotheni awagcini nje ngokukhulisa ukusutha, kodwa futhi athambekele ekushiseni amakholori amaningi njengoba egayeka, uma kuqhathaniswa nama-carbohydrate namafutha. Amaprotheni, ikakhulukazi amaprotheni e-whey, nawo akusiza ukuthi ugcine imisipha yakho ethambile ( ⁴ ) ( ⁵ ).

I-Whey protein iyintandokazi phakathi kwabasubathi nabahamba ejimini ngenxa yamazinga aphezulu e-leucine. I-Leucine iyi-branched chain amino acid enomphumela we-anabolic emisipha.

Ngamanye amazwi, kusiza ukulondoloza nokukhulisa imisipha yakho ukuze ulahlekelwe isisindo emafutheni, ngaphandle kokudela isisindo semisipha ( ⁶ ).

Omunye umthombo omangalisayo wamaprotheni kulawa ma-waffles uvela emaqandeni. Amaqanda athathwa “njengamaprotheni aphelele” ngoba aqukethe wonke ama-amino acid adingekayo umzimba wakho ngokwesilinganiso esifanele ( ⁷ ).

Ucwaningo lubonisa ukuthi uma abantu bedla amaqanda ekuseni, bavame ukuzizwa benelisekile futhi badle kancane ekupheleni kosuku ( ⁸ ) ( ⁹ ).

# 3: qinisa ukuzivikela kumdlavuza

I-Whey protein ilungile ngokukusiza ukuthi ulahlekelwe isisindo futhi ikhuthaze impilo yenhliziyo, kodwa ingathuthukisa ikhono lomzimba wakho lokulwa nomdlavuza.

I-Whey iqukethe iphrotheni ebizwa ngokuthi i-lactoferrin eye yaphenywa amandla ayo okulwa nomdlavuza. Eqinisweni, i-lactoferrin ikhonjisiwe ukuthi ibulala izinhlobo ezingama-50 zamangqamuzana omdlavuza ezifundweni zamaseli ( ¹⁰ ).

Umdlavuza wekoloni, ikakhulukazi, ulinganiselwa ukuthi uthinta umuntu oyedwa kwabangu-1 ekuphileni kwabo. Kanye nokutholwa kusenesikhathi, ukudla kudlala indima ebalulekile ekuvimbeleni umdlavuza wekoloni.

Ama-alimondi angasiza. Ucwaningo lwezilwane lubonise ukuthi izakhiwo ezithile ezitholakala kuma-alimondi zingasiza ekunciphiseni ingozi yomdlavuza wekoloni futhi zilwe namangqamuzana omdlavuza wekoloni ngaphakathi komzimba ( ¹¹ ) ( ¹² ) ( ¹³ ).

I-Crispy Vanilla Protein Waffles

Uma ufuna izindlela zokupheka ezintsha zokwanelisa izinyo elimnandi nezidingo zamaprotheni ngesikhathi esifanayo, lena iresiphi ephelele kuwe.

Lawa ma-waffle amaprotheni abengeke abe lula ukuwenza, futhi ngokungafani nama-waffles agcwele i-carb, azokugcina unelisekile amahora. Khona-ke ake siqale.

Shisisa i-ayina yakho ye-waffle bese uyigcoba ngebhotela noma isifutho esingagxili. Ngenkathi insimbi yakho ye-waffle ishisa, engeza zonke izithako endishini enkulu futhi, usebenzisa i-mixer yakho ukuxuba, shaya kuze kube yilapho zonke izithako zihlanganiswa ngokulinganayo. Kufanele ube nenhlama e-silky ebushelelezi.

Vumela i-batter isethe cishe imizuzu emihlanu, bese uthela inhlama ensimbi ye-waffle, ngokweziqondiso zomshini. Futhi yilokho!

Ungagcwalisa ama-waffles akho isiraphu ye-maple engenashukela, ukhilimu kakhukhunathi, ibhotela, noma ibhotela elincane le-macadamia.

I-Crispy Vanilla Protein Waffles

Le recipe ye-protein waffle ifutha umzimba wakho ngamaprotheni aphelele ukuze uthole amandla engeziwe, futhi okudingayo isitsha, i-mixer ozoyixuba kanye ne-waffle iron noma i-waffle iron.

• Isikhathi esiphelele: Amaminithi we-5.
• Rendimiento: 1 waffle

Izithako

• 1 isipuni se-vanilla whey protein powder.
• 1 iqanda.
• 1/3 inkomishi yobisi lwe-almond olungenashukela (noma ubisi oluthandayo).
• 1/2 indebe kafulawa we-almond.
• 1 ithisipuni yempuphu yokubhaka.
• 1/2 isipuni se-baking soda.
• 1 isipuni se-stevia noma i-sweetener ozikhethele yona.
• 1 ingcosana kasawoti.
• 2 wezipuni ibhotela utshani.

Imiyalo

1. Shisisa i-iron yakho ye-waffle futhi uyigqokise ngokukhululekile ngesifutho esingagxili noma ibhotela.
2. Engeza zonke izithako endishini enkulu bese ushaya kahle kuze kube bushelelezi kakhulu.
3. Ake ume imizuzu emi-5.
4. Thela inhlama ye-waffle ensimbi ye-waffle eshisiwe bese upheka kuze kube nsundu osagolide futhi ucwebezele nhlangothi zombili.
5. Phezulu isiraphu ye-maple engenashukela, ibhotela kakhukhunathi, ukhilimu kakhukhunathi, noma usakaze ngebhotela lamantongomane.

Ukudla okunomsoco

• Usayizi wengxenye: 1 waffle
• Amakhalori: 273.
• Amafutha: I-20 g.
• Ama-carbohydrate: 5 g (4 g inetha).
• Isikhunta: I-1 g.
• Amaprotheni: I-17 g.

I-Palabras clave: ubisi amaprotheni waffles iresiphi.