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Kodi mwangotopa ndikuyesera ufa wokwera mtengo wotsika mtengo? Ngati inde, ndiye kuti muyenera kudziwa kuti ufa wa protein si njira yokhayo yochepetsera thupi.
Palinso zakudya zina zamapuloteni zabwino zomwe mutha kuwonjezera pazakudya zanu kuti muchepetse kunenepa moyenera.
Kuwonjezera pa ufa wa mapuloteni, chimodzi mwa zinthu zofunika kwambiri kuti muchepetse thupi ndi kugwedezeka kwa mapuloteni. Ndi njira yabwino yowonjezeramo mapuloteni pazakudya zanu. Mapuloteni amagwedezeka kukwaniritsa zofunikira zenizeni za ma calories ndi zakudya.
Mapuloteni akugwedezeka ndi njira yabwino yosinthira chakudya kwa iwo omwe akuyembekeza kukhetsa mapaundi mwanjira yathanzi. Kugwedezeka kumeneku kumatha kukupangitsani kukhala okhuta mpaka chakudya chotsatira komanso kukulepheretsani kudya zakudya zosapatsa thanzi kuti muthane ndi njala yanu.
Mapuloteniwa samagwedeza dzenje m'thumba lanu ndipo mudzapindulanso nawo. Pemphani kuti mudziwe zambiri zamapuloteni omwe amadzipangira okha ku India omwe amagwedezeka kuti muchepetse kunenepa komwe mungayesere kunyumba ndizosavuta kukhitchini.
1. Mapuloteni a Kokonati a Almond Agwedezeka
Maamondi ndiwo mafuta ambiri, okhala ndi maamondi 20 omwe amakhala ndi magalamu asanu a mapuloteni. Mkaka wa amondi umakupatsirani mlingo wowonjezera wamapuloteni ndipo kokonati imakhala ndi ma electrolyte omwe amateteza thupi lanu.
- Lembani mtedza ndi kokonati wonyezimira usiku wonse. Taya madzi.
- Onjezerani maamondi, kokonati ku blender ndi kuwonjezera mkaka kuti muphatikize ndikugwedeza kosalala.
- Onjezani sinamoni ufa ndi uchi kuti ukhale wokoma.
2. Chocolate Ndipo nthochi Mapuloteni Kugwedezeka
Chokoleti ndi nthochi zimapanga kuphatikiza kosangalatsa. Sikuti amangopanga mapuloteni athanzi komanso amawonjezeranso kukoma. Chokoleti ndi nthochi zimakupatsani mavitamini ndi mchere wambiri.
- Onjezerani chikho chimodzi cha nthochi ndi supuni 1 ya ufa wa kaka mu blender.
- Onjezerani mkaka kapena yogurt kuti mupange zakumwa zosalala.
- Onjezani ½ supuni ya tiyi ya sinamoni ufa kuti mulawe.
3. Mapuloteni a Berry Agwedezeka
Zipatsozi ndizomwe zimapatsa mphamvu ma antioxidants ndipo zimathandizanso kuti muchepetse kunenepa. Kugwiritsa ntchito zipatso zosiyanasiyana kumakupatsani mphamvu zowonjezera.
- Onjezani zipatso za 7-10 zomwe mwasankha, cup chikho cha tchizi tchizi, chikho cha madzi ndi uchi wina mu blender.
- Sakanizani ndi kuwonjezera uchi wina ngati mukufuna.
4. Mapuloteni a Peanut Butter Agwedezeka
Mtedza wa kirimba ndi gwero lolemera kwambiri la mapuloteni ndipo izi zitha kukhala kugwedeza kopambana pambuyo pa kulimbitsa thupi kuti musankhe. Mapuloteni opangidwa ndi mavitaminiwa ndi okoma, okoma komanso okoma chifukwa cha masamba anu.
- Sakanizani 1 chikho cha yogurt, ½ chikho cha mkaka wa amondi, ndi supuni 2 za batala.
- Mutha kuwonjezera nthochi ngati mukufuna ndikutumizira chilled.
5. Mapuloteni a Vegan
Anthu omwe sagwirizana ndi mkaka ndipo ali ndi lactose osalolera, koma akufuna protein yambiri yogwiritsira ntchito kuchepa thupi, atha kusankha izi. Kugwedezeka kwama protein uku ndikumagwedeza kwabwino kwa inu.
- Sakanizani 1 chikho cha amondi kapena mtedza wa cashew, nthochi 1, supuni 1 ya uchi ndi supuni 1 ya vanila.
- Sakanizani zowonjezera zonse palimodzi ndikuziphika.
6. Mapuloteni a Banana Strawberry Chia Agwedezeka
Mbeu za Chia zimakhala ndi mapuloteni ambiri, pomwe nthochi ndizodzaza ndi potaziyamu. Kuphatikizana kumeneku kumapangitsa kugwedezeka kwamphamvu kwambiri pamapeto pake.
- Onjezani mbewu za chia, nthochi 1, sitiroberi, mkaka ndi uchi mu blender.
- Onjezerani madzi oundana ochepa (osasankha) ndipo musangalale ndi kugwedezeka kwamapuloteni.
7. Mango Banana Shake
Mango ali ndi potaziyamu wambiri, vitamini A ndi vitamini C ndipo kusakaniza izi ndi nthochi kumapangitsa kuti thupi likhale logwedezeka kwambiri. Sankhani mango okhwima omwe sali okoma kwambiri.
- Sakanizani mango, nthochi, batala wa mkaka ndi mkaka mu blender kuti musanjike bwino.
- Onjezerani ayezi wosweka ndikusangalala nawo nthawi yomweyo.
8. Banana Almond Butter Banana Shake
Mabulosi abulu amadzaza ndi ma antioxidants ndi vitamini C, omwe akawonjezeredwa ku almond ndi yogurt amasintha kukhala protein yogwedezeka.
- Mu blender, onjezerani mabulosi abulu, nthochi, batala wa amondi ndi yogurt. Kutumikira ndi madzi oundana.
9. Oatmeal Apple Protein Shake
Mitundu ya phytonutrients mu apulo imapangitsa kuti magazi azisungika m'magazi anu mosasunthika komanso moyenera. Kuyanjanitsa maapulo ndi oatmeal kumakupatsirani fiber ndikumakupatsani inu kumva kokwanira kwa nthawi yayitali.
- Sakanizani oatmeal, mkaka, apulo, ndi uchi mu blender.
- Refrigerate kuti musangalale ndi protein yolimba yokometsera.
10. Mapuloteni ndi Mapuloteni a Banana Agwedezeka
Avocado imadzazidwa ndi mafuta opatsa thanzi a monounsaturated acid ndi ma fiber omwe amathandiza kuchepa thupi. Mutha kuwonjezera nthochi ndi uchi kuti zikhale zokoma.
- Onjezani nthochi, avocado ndi mkaka mu blender.
- Sakanizani bwino mpaka ikhale yosalala komanso yotsekemera ndipo musangalale nayo kutenthedwa.
11. Mapuloteni a Dzira Osakaniza
Ngati mukufuna kupanga minofu yanu pamodzi ndi kuchepa thupi, yesani kugwedeza kwanu kwamapuloteni ndi mazira aiwisi.
- Sakanizani dzira 1 yaiwisi, mkaka, nthochi, uchi ndi sinamoni ufa mu blender.
- Kutumikira chilled.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Ubwino Wapamwamba 12 Wa Uchi Waiwisi Simumadziwa