Iprotheyini ephezulu, uLungiselelo lweSidlo esisempilweni kunye neendlela zokupheka ezilula
Ukulungiselela ukutya okusempilweni kunye neprotheyini ephezulu eneendlela zokupheka ezilula
Kule vidiyo, ndiza kukubonisa indlela yokulungiselela ukutya isidlo sakusasa esisempilweni, isidlo sasemini, ishwamshwam, isidlo sangokuhlwa, kunye nezimuncumuncu usebenzisa iiresiphi ukubonelela nge-100G + yeprotheni ngosuku. Yonke into ayinagluten, kulula ukuyenza, kwaye imnandi kakhulu!
Iinkonzo ezintathu zesidlo sakusasa kunye neeseshini ezintandathu zayo yonke enye into
Ndilungiselela ukutya kwasekuseni okuthathu kunye neeseshini ezintandathu yesidlo sasemini, ishwamshwam, isidlo sangokuhlwa, kunye nezimuncumuncu.
UKUDLA: IiPancake (30-36g protein ngokuphakwa)
Oku kwenza malunga nokuphakwa okuthathu
Izithako:
- 6 amaqanda
- 2 1/4 ikomityi yeyogathi yesiGrike enamafutha aphantsi (5 1/2 dl / 560g)
- 1-2 iicephe zemaple isiraphu okanye iswekile emdaka
- 1 icephe levanila isicatshulwa
- 1 1/2 iikomityi zomxube womgubo ongenagluten-injongo (okanye umgubo wengqolowa ukuba awukho coeliac/ukunyamezela /IBS ogulayo) (3 1/2 dl)
- 1 icephe lokubhaka umgubo
Izikhokelo:
- Yongeza izithako ezomileyo uze udibanise de udibanise
- Pheka kwi-skillet engagxiliyo imizuzu embalwa kwicala ngalinye
- Gcina kwizikhongozeli ezingangeni moya efrijini. Ukufudumala kwakhona kwi-microwave. Khonza ngamajikijolo, umzekelo
li>Hlanganisa izithako ezimanzi kunye
Isidlo sasemini: I-Creamy Chicken Salad (i-32g yeprotheyini ngokuphakelayo)
Oku kwenza malunga ne-6 servings
Izithako:
- 28 oz. / 800g amabele enkukhu, anqunyulwe
- iminqathe eyi-6, ikhukhamba
- 1 1/2 iikhukhamba
- 3 iikomityi zediliya ezibomvu (450g)
- Umxube weGreens
- 4 itswele eluhlaza, iinxalenye eziluhlaza zinqunqwe
Ukunxiba:
3/4 indebe ye-yogurt yesiGrike ( 180 ml / 190g)
3 amacephe imayo ukukhanya
2 amacephe e dijon mustard
Ipinki yetyuwa & nepepile
Ipinki yeflakes yechili
Izikhokelo:
- Hlanganisa zonke izithako kunye nokugqoka
- Yahlula i-dressing ibe yizimbiza ezintandathu
- Galela inkukhu ecoliweyo, itswele eliluhlaza, iikomkomere, iidiliya, iminqathe, kunye nomxube wemifuno
- Gcina efrijini
- Galela zonke izithako ezivela ejagini kwisitya esikhulu. kwaye ugxobhoze ukudibanisa
I-SNACK: I-Salmon Tortilla Roll Ups etshayayo (i-11g yeprotheyini ngokukhonza)
Izithako
Oku kwenza malunga ne-6 servings
- 6 tortillas (ndisebenzise i-oat tortillas)
- 10.5 oz. / 300g ebandayo yesalmon etshayayo
- Ipinki yekale, ukungcamla
Izikhokelo:
- Phezulu kwe tortillas kunye netshizi yekhrimu, isalmon, kunye nekale. Yiqengqe ngokuqinileyo. Sika zibe ziingceba, ugcine kwisingxobo esingangeni moya efrijini
- Ii tortillas zinokuba muncu emva kosuku, ngoko ke ukuba unalo ixesha ndincoma ukuzilungisa kusasa kuba sele zilungile nje. imizuzu embalwa
ISIDLO: I-Cheesy eyosiweyo yePasta yePepper ebomvu (i-28g yeprotheyini ngokuphakelayo)
Izithako: Kwi-6 servings
- 17.5 oz. / 500 g i-lentil / i-chickpea pasta
- 1 1/2 iikomityi ze-cottage cheese eziphantsi kwe-fat (300g)
- li>12 oz. / 350g yepepile ebomvu egcadiweyo, igalelwe
- 1/3 ikomityi egayiweyo yeparmesan (malunga ne-40g)
- 4 itswele eliluhlaza, iindawo eziluhlaza zinqunqwe
- Isandla esincinci se-basil entsha
- 1 teaspoon oregano
- 1 teaspoon paprika spice
- 1 teaspoon chili flakes
- Ipinki yetyuwa okanye ipepile
- 1/2 indebe yobisi olukhethiweyo (120 ml)
I-sauce:
Izikhokelo:
- Pheka ipasta e li>Okwangoku, yongeza zonke izithako ze-sauce kwi-blender uze udibanise kude kube yi-creamy
- Xhuma i-sauce kunye ne-pasta
- Gcina kwisitya somoya kwifriji. / li>
IDESSERT: I-Raspberry Frozen Yogurt Pops (2 grams protein per serving)
Izithako: Kwiinkonzo ezintandathu
- < li>1 ikomityi yamaqunube (130g)
- 1 ikomityi (i-lactose-free) egcwele amafutha eyogathi yesiGrike (240 ml / 250g)
- 1-2 iipunipuni zemaple isiraphu okanye ubusi li>
Izikhokelo:
- Hlanganisa zonke izithako kunye
- Spoon kwi-popsicle molds
- Yibeke kwisikhenkcisi malunga neeyure ezi-4. Susa iipopu kwi-molds
- Gcina kwisitya somoya kwifriji