Cocktails for kwesisindo.

Cocktails for kwesisindo - iziphuzo ke, asebenyukile kakhulu baceba amaprotheni. Bangenza ngokwakho ekhaya, futhi kuyodingeka ukulungiselela imikhiqizo kakhulu elula, noma ungakwazi ukuthenga ingxube ekhethekile ezomile kusuka lapho isiphuzo wadala.

Nokho, cocktail ngoba isisindo somzimba kufanele kuthathwe ngokuqapha, njengoba ukusetshenziswa ngokweqile wamaprotheni kuzolenza ngokweqile emzimbeni. Ezinconyiwe ingxenye edingekayo ukuze usethe isisindo amaprotheni ukuthola ukudla okuvamile kwansuku zonke, kanti ezinye --cocktail.

Cocktails for kwesisindo. ukupheka zokupheka

• amaprotheni Shake

Ukulungisa isiphuzo utawudzinga: amagremu 100 of ushizi, 250 ml yobisi, a banana.

Uma une blender, Cocktails ngeke bathathe isikhathi eside. Vele wehlisa zonke izithako ezingenhla endaweni blender uphehle kahle. Eqinisweni, uma kungekho blender, kuqala gaya izaqheqhe (noma ukuthenga ekhethekile "ketshezi" cottage shizi) nigcwalise wona nge ubisi. Banana grate u hlanganise ubisi ingxube izaqheqhe usebenzisa mixer. I isiphuzo usulungile.

• Cocktail for kwesisindo. Recipe nge izithelo isiraphu

Ukwenza isiphuzo, thatha 50 amagremu of ushizi, 250 ml ubisi iqanda elilodwa, 2 wezipuni isiraphu (izithelo).

Hlanganisa ubisi kanye curd ukwakha slurry iyunifomu. Engeza amaprotheni, a spoonfuls ambalwa izithelo isiraphu ugovuze kahle futhi. I isiphuzo ilungele ukusetshenziswa.

Cocktails ngoba isisindo somzimba kanye ingalungiswa kusuka ubisi omisiwe. Ukwakha isiphuzo okunjalo udinga amaqanda amaprotheni amabili, 200 ml amanzi, isagcine futhi 2 wezipuni ubisi powder.

Zonke izithako bavalelelweni blender uphehle kahle. Cocktail ilungele ukusetshenziswa!

• fruit cocktail

Izithako: naseqhweni (3 izingcezu), 280g amanzi abandayo, 5 amajikijolo sitrobheli fresh, 70 amagremu yogurt (non-amafutha, kanye noshukela), 50 amagremu ikhabe, uthathe cubes ezincane, amaprotheni powder (2 wezipuni).

Ukulungiselela:

Mixer ku high speed wayichoboza ice. Nciphisa Ijubane bese wengeza esitsheni ngeqhwa, izithelo yogurt. Beat cocktail kuze kuze kuba Ukwakheka eyohlobo afafaze e powder amaprotheni.
I isiphuzo ilungele, iqukethe kilojoule 220, 34 amagremu ama-carbohydrate, 20 amagremu amathathu amaprotheni futhi ayiqukethe amafutha.

• Cocktail ukhilimu

Ukuze kulungiswe bakhonze olulodwa isiphuzo, thatha Creamer (2 wezipuni), ikhofi eqinile (200 ml), ice cubes 6, nokhokho oyimpuphu (1/4 amathispuni wokumeda), amafutha ongaphakeme ushokoledi yogurt (isigamu ingilazi), amaprotheni powder (isipuni) .

Ukulungiselela:

Endaweni ehlukile, ukupheka ikhofi kanye engeza esikhundleni ukhilimu. Ngemva kwalokho, uthele ikhofi ibe blender, wafaka emuva eqhweni futhi uhlanganise izithako. Khona-ke engeza yogurt, ukhokho amaprotheni powder, sishaya kancane futhi cocktail ngomumo!

Ukuze kuzuzwe imiphumela engcono kakhulu, kufanele ulandele izincomo umsoco ofanele.

Nokudla Okunempilo Kwabo kwesisindo

Ukudla nsuku zonke kufanele kufake inkukhu, ngoba kahle amuncwa wumzimba futhi iqukethe lemali kahle esikhulu amaprotheni.

Yidla abilisiwe amaqanda soft-abilisiwe, upheke kubo imizuzu akukho kuka emithathu udle amaqanda amathathu ngosuku.

ewusizo kakhulu ephansi fat cottage shizi, bangakwazi ukwelekelela amaprotheni yabo eyanele.

Ubisi kumele idliwe yini amafutha, kungcono uvumelane amaphesenti-1.5 ubisi iqukethe carbohydrate, amafutha namaprotheni eliningi eyanele.

isidingo Daily ukudla zemifino salads, begqoke nge amafutha yemifino, ngoba ziqukethe Vitamin E oyenza isebenze izinqubo umzimba okwenzeka emzimbeni.

Ungakhohlwa mayelana kufanele uphuze okungenani ezimbili amalitha amanzi ngosuku uketshezi.

I eseduze amandla uhlelo evumela ukuze isisindo sakhe sithi ngokushesha.

1 Ukudla kwasekuseni: wokudla, abilisiwe ngobisi (100g), amaqanda 2 abilisiwe 20 g izithelo omisiwe.

2 B: 200 amagremu of ushizi, omunye banana, 20 amagremu izithelo ezomisiwe, 30 amagremu of nati.

Isidlo sasemini: 200 amagremu inhlanzi noma inyama, amagremu 100 pasta, amagremu 100 imifino abilisiwe noma iyisitshulu.

Dinner: 150g we inhlanzi noma inyama, amagremu 100 irayisi, amagremu 100 imifino (abilisiwe noma steamed), ayoliswe isipuni samafutha zemifino.

2 dinner: 500 amagremu yogurt kanye banana.

okuqukethwe caloric ekudleni 2800 kcal. Break phakathi ukudla kufanele kube cishe amahora amathathu.