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Iwe uri kungoneta here kuyedza neinodhura protein protein yehuremu? Kana hongu, saka iwe unofanirwa kuziva kuti protein yeupfu haisiyo yega sarudzo yekudzora huremu.
Kune zvimwe zvakanaka-zvemapuroteni zvekudya zvaunogona kuwedzera mukudya kwako kuti uderedze huremu nzira ine hutano.
Kunze kweprotein powder, imwe yesarudzo dzakakosha pakurasikirwa nehuremu mapuroteni anodedera. Iyo inzira iri nyore yekuwedzera mapuroteni kuchikafu chako. Mapuroteni anodedera anozadzisa izvo chaizvo zvinodiwa zvemakoriori uye zvinovaka muviri.
Mapuroteni anozungunuka inzira yakakwana yekutsiva yechikafu kune avo vanotarisira kudurura mapaundi nenzira ine hutano. Uku kuzungunuka kunogona kukuchengetedza uzere kusvikira kudya kunotevera uye kunogona kukudzivirira kubva pakudya chikafu chisina kudya kuti ugutse nzara dzako.
Aya mapuroteni anozungunuka haapise gomba muhomwe yako uye iwe uchawana mabhenefiti kubva kwavari futi. Verenga pamusoro kuti uzive zvakawanda nezve aya maIndia anogadzirwa eprotein anozungunutsa uremu hwaunogona kuyedza kumba nezvakareruka kicheni zvigadzirwa.
1. Almond Kokonati Protein Shake
Maamondi chiwanikwa chikuru cheprotein, aine maarumondi makumi maviri ane anenge magiramu mashanu eprotein. Mukaka weAlmond uchakupa imwe yekuwedzera mapuroteni uye coconut ine maelectrolyte anozo chengetedza muviri wako kudirwa mvura.
- Soak the nuts and shredded coconut husiku hwese. Rasa mvura yacho.
- Wedzera maarumondi, coconut kune blender uye wedzera mukaka kuti uzvisanganise kuita gobvu, rakatsetseka kuzunguza.
- Wedzera sinamoni upfu neuchi kuti zviite zvinonaka.
2. Chocolate Uye Banana Protein Shake
Chokoreti nemabhanana zvinogadzira musanganiswa wakanaka. Kwete chete ivo vanogadzira protein inogwinha ine hutano asi vanowedzerawo kuravira kukuru zvakare. Chocolates nebhanana zvinokupa iwe uzere mavitamini uye mamineral.
- Wedzera 1 mukombe wemabhanana chunks uye 1 kikapu checocoa poda mu blender.
- Wedzera mukaka kana yogati kwariri kuti riite chinyoro.
- Wedzera ½ tsp. Yekinamoni upfu hwekuravira.
3. Berry Protein Shake
Ma berries sosi yakanaka ye antioxidants ine simba uye zvakare inopa sosi yakasimba inokubatsira kudzikisa huremu. Uchishandisa akasiyana ma berries anokupa iwe iyo yekuwedzera punchi yesimba.
- Wedzera 7-10 mabriki esarudzo yako, ½ mukombe weakarohwa kottage chizi, ¼th mukombe wemvura uye humwe huchi mune blender.
- Sanganisa uye wedzera huchi huchiwedzera kana uchida.
4. Peanut Butter Protein Shake
Peanut butter is a rich source of protein uye ichi chingave chikuru post-Workout shake kuti usarudze. Iyi puroteni yekugadzira inogadzira yakasviba, nutty uye inonaka kune ako mabara mabukira.
- Sanganisai pamwe 1 mukombe weiyo yogati, ½ mukombe wemukaka weamondi, uye maspuni 2 epepanut butter.
- Iwe unogona kuwedzera mabhanana kana iwe uchida uye woishandira iyo yakatonhora.
5. Vegan Protein Shake
Vaya vari seganiki kune zvigadzirwa zvemukaka uye vane lactose vasingashiviriri, asi vari kutsvaga yakakwira protein protein yekudzora uremu, vanogona kusarudza izvi. Iyi vegan protein Shake ndiyo yakakwana yekuzunungusa iwe.
- Sanganisa 1 mukombe wemaarumondi kana nzungu dzekashewiti, 1 bhanana, 1 teaspoon yeuchi uye 1 teaspoon yevanilla essence yekunaka.
- Sanganisa zvese zvinoshandiswa pamwe chete uye wozvishandira zvakatonhora.
6. Banana Strawberry Chia Mbeu Protein Shake
Mbeu dzeChia dzakapfuma sosi yeprotein, nepo mabanana azere ne potassium. Iko kusanganisa kuchaita yakasimba-simba mapuroteni kuzunungusa mushure mekunyanyisa musangano wekudzidzira.
- Wedzera mbeu dzechia, 1 bhanana, mastrawberry, mukaka neuchi mu blender.
- Wedzera chishoma chando chakapwanyika (sarudzo) uye unakirwe neino protein protein zunza.
7. Mango Banana Shake
Mango dzizere ne potassium, vhitamini A uye vhitamini C uye kusanganisa izvi nemabhanana kunoita kuti ive neproteine shake. Sarudza mango dzakaibva dzisina kunyanya kutapira.
- Sanganisa mango, bhanana, nzungu ruomba uye mukaka mu blender kuti iite irizere kutsetseka.
- Wedzera chando chakapwanyika uye unakirwe icho nekukasira.
8. Blueberry Almond Butter Banana Shake
Bhurubheri inotakurwa nema antioxidants uye vhitamini C, iyo kana ikawedzerwa kuamondi uye yogati inozoshanduka kuita yakawandisa protein protein.
- Mune blender, wedzera blubhebheri, bhanana, almond ruomba uye yogati. Shumira nechando cubes.
9. Oatmeal Apple Protein Shake
Iyo phytonutrients muapuro inochengetedza yako mashuga eropa akasimba uye mukutonga. Kubatanidza maapuro neoatmeal kunokupa iwe fiber uye kukuchengetedza iwe uchinzwa uzere kwenguva yakareba kwenguva.
- Sanganisa oatmeal, mukaka, apuro, uye huchi mune blender.
- Refrigerate iyo kuti unakidzwe neaya mapuroteni epamba anogwinha.
10. Avocado Uye Banana Protein Shake
Avocado izere nemoyo-hutano monounsaturated fatty acids uye fiber iyo inobatsira mukudzikira uremu. Unogona kuwedzera mabanana neuchi kuti zviite zvinonaka.
- Wedzera bhanana, avocado uye mukaka mune blender.
- Sungai zvakanaka kusvikira yatsetseka uye inotapira uye munakirwe nayo kutonhora.
11. Raw Egg Protein Shake
Kana iwe uchida kuvaka tsandanyama dzako pamwe nekudzikira huremu, edza iyi yekuzvigadzira puroteni zunza nemazai mbishi.
- Sanganisa 1 zai mbishi, mukaka, bhanana, huchi nesinamoni upfu mu blender.
- Shumira iyo chilled.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigovana nehama dzako dzepedyo.
Wepamusoro gumi nemaviri Hutano Bhenefiti Yehuchi Hwenyoro Iwe Wawaisaziva
