Zakudya Zapuloteni Zabwino Kwambiri Zomwe Mungapange

Zamkati

• Ma Pancakes Athanzi Abwino Kwambiri—Nyengo: Ma Pancake a Yogurt Athunthu Atirigu
• Ma Pancake Abwino Kwambiri Omwe Amakhala Athanzi Pakutha Kulimbitsa Thupi: Mazira ndi Oat Protein Pancakes
• Zikondamoyo Zapuloteni Zapamwamba Zapamwamba 3: Pancake Yokoma
• 7 Mapuloteni Othandiza Pancake Maphikidwe
• Zikondamoyo Zamapuloteni a Strawberry Cheeseecake
• Zikondamoyo Zamapuloteni Akuda Akuda
• Zikondamoyo Zamapuloteni Abuluu Opanda Gluten
• Zikondamoyo Zakudya Zam'madzi Zosakaniza Zambiri
• Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakumwa
• Peanut Butter ndi Jelly Protein Pancakes
• Tirigu Wonse wa Tirigu Wosakaniza Nkhumba
• Onaninso za

Ngakhale kuti ndimakonda kuchita nawo mwambo wa Pancake Lamlungu kuti udyetse moyo, zikafika tsiku ndi tsiku kudya kopatsa thanzi, nthawi zambiri ndimaletsa makasitomala anga kuti asakhale ndi chakudya cham'mawa chokoma ngati zikondamoyo. Chifukwa chake? Timakonda kuwotcha ma carbs osavuta mu ufa woyera mofulumira kwambiri ndipo timatha kugona ndi njala yamatsenga, osakhalitsa titadya ngakhale kuti tangodya phiri la ufa, manyuchi, ndi batala. (Koma kumbukirani kuti ma carbs ndi clutch kuti muphwanye kulimbitsa thupi kwanu kotsatira.) Ma calories owonjezera mu batala ndi manyuchi amakhalanso ndi njira yachinyengo yowonjezera popanda kukuthandizani kuti mukhale okhutira.

Ngati mukufunafuna zovundikira zina zomwe zingakhutiritse masamba anu komanso kukupatsani thupi lanu ndikuthandizira zolinga zanu, pukutani zikondamoyo zathanzi. Puloteni imathandizira kuthana ndi kuwonongeka kwa ma carbs kotero kuti mukhale ndi shuga wolimba wamagazi komanso mphamvu zowonjezera. (P.S. Izi ndi zomwe kudya *kulondola* kuchuluka kwa mapuloteni kumawonekera.)

Ngati mwakhumudwitsidwa ndi zikondamoyo zomanga thupi kale - zolimba, zosasangalatsa, zimakupangitsani kuphonya zapamwamba - tabwera kudzakuthandizani. Pofuna kukupulumutsirani mayesero, tayesera maphikidwe ambiri ndipo tikugawana 10 omwe adapambana (ndi ntchito yovuta, koma wina akuyenera kuchita). Kuti muwonjezere mapuloteni, sinthani kuchokera pamankhwala oyeserera ndikuyesera kuwaza ngati mtedza kapena batala wa mtedza, ricotta, kapena yogurt. Kapena ngati mumakonda zikondamoyo zomanga thupi, dzira limakomanso—ndipo limawonjezera ma gramu 6 owonjezera. (Zogwirizana: Mndandanda Wotsiriza wa Zakudya Zamapuloteni Apamwamba Zomwe Muyenera Kudya Sabata Iliyonse)

Ma Pancakes Athanzi Abwino Kwambiri—Nyengo: Ma Pancake a Yogurt Athunthu Atirigu

Zotuluka: Zikondamoyo 16

Amatumikira: 4 (zikondamoyo 4 aliyense)

Kukhazikika koyenera kwa fluff ndi zinthu zokhala ndi kukoma kofatsa komwe kumayenderana ndi zomwe mtima wanu umakonda. Chinsinsichi chokhala ndi mapuloteni abwino chimapanga magawo anayi, chifukwa chake ngati simukufuna kugawana nawo, omasuka kuzizira zotsala-izi ndizothandiza kuti mutenthe. (Zogwirizana: Chakudya Chowundana Chakudya Cha 11 Chomwe Muyenera Kuyesera)

Zosakaniza

• Dzira 1
• 3/4 chikho 2% mkaka (kapena wopanda mkaka wosankha)
• Supuni 1 supuni ya vanila
• 3/4 chikho cha mafuta ochepa achi Greek yogurt
• 1 chikho chonse ufa wa tirigu wokazinga
• 1/2 supuni ya tiyi ya soda
• Supuni 1 shuga (mwakufuna)
• Supuni 1 yophika ufa
• Dash wa mchere

Mayendedwe

1. Sakanizani zosakaniza zonyowa mu mbale yayikulu.
2. Mu mbale ina, phatikizani zosakaniza zouma.
3. Whisk zouma zouma mpaka zitaphatikizana bwino.
4. Lolani kukhala kwa mphindi 5.
5. Pakadali pano, mafuta ndi skillet ndi kutentha pamsana-kutentha kwambiri.
6. Sakanizani supuni 2 mpaka 3 za batter mu skillet yotentha, pogwiritsa ntchito kumbuyo kwa supuni kuti muthe bwino. Kuphika mpaka zikondamoyo pamalo ayamba kuwira ndiyeno nkutembenuka. Lolani kuphika mphindi imodzi kapena ziwiri ndikusunthira mbale. Phimbani ndi mbale ina kuti muzitha kutentha.
7. Gwiritsani ntchito mafuta ambiri pakati pa magulu ngati mukufunikira.
8. Kutumikira ofunda.

Zambiri zaumoyo pakatumikira (zikondamoyo 4, musanadye): 184 calories, 11g protein, 29g carbohydrate, 3g dietary fiber, 7g shuga wonse (3g wowonjezera shuga), 3g mafuta

Ma Pancake Abwino Kwambiri Omwe Amakhala Athanzi Pakutha Kulimbitsa Thupi: Mazira ndi Oat Protein Pancakes

Amatumikira: 1

Kutafuna ndikudzaza, timapepala tating'onoting'ono tating'onoting'onoting'onoting'ono tomwe timakhala tofunikira mukamadya nthawi yopuma mukakhala puloteni, stat. Izi ndizonso gwero labwino la ma carb ovuta chifukwa cha oats. Ngati simukupanga mbewu, yesani monga ufa wa amondi kapena ufa wa kokonati, koma kumbukirani kuti nthawi yophika ikhoza kusiyana ndipo mungafunikire kuwonjezera madzi (monga mkaka) kuti agwire ntchito.

Zosakaniza

• 1/2 chikho cha oats
• Mazira 2 kapena 1/3 chikho azungu azungu
• 1 scoop protein powder (pafupifupi supuni 3)
• 1/4 supuni ya tiyi ya vanila

Mayendedwe

1. Pogaya oats mu purosesa yaying'ono mpaka amafanana ndi ufa.
2. Onjezerani mazira, mapuloteni ufa, ndi vanila. Kugunda mpaka kusakanikirana bwino.
3. Thirani skillet ndi mafuta, batala, kapena kuphika kupopera ndi kutentha pa sing'anga kutentha. Ikani batter mkati, pogwiritsa ntchito supuni 2 mpaka 3 pa keke iliyonse.
4. Kutenthetsa mpaka kuphika, pafupi mphindi ziwiri kapena zitatu mbali iliyonse. Kusamutsa ku mbale.
5. Kutumikira ofunda.

Kusiyanasiyana: Ngati mukufuna, onjezerani ma blueberries kuti mumenye. Kapena mutha kuwonjezera zikondamoyo ndi kupanikizana komwe mumakonda kapena zipatso zotentha.

Zambiri zazakudya pakutumikira (maphikidwe amawunikidwa pogwiritsa ntchito mazira awiri athunthu ndi mapuloteni a whey): Zakudya zopatsa mphamvu 418, mapuloteni a 38g, 34g ma carbohydrate, 4g zakudya zopatsa thanzi, 3g shuga (0g wowonjezera shuga), mafuta a 14g

Zikondamoyo Zapuloteni Zapamwamba Zapamwamba 3: Pancake Yokoma

Amatumikira: 1

Mukuyang'ana njira yopanda tirigu, yopanda gluten yomwe imabwera palimodzi pang'onopang'ono? Zikondamoyo zitatu izi ndi zanu. (Zonse Inunso ndi njira yabwino kwambiri yopezera mavitamini mu chinthu chanu cham'mawa. (Ngati mukufuna kudziwa, inde, pali kusiyana pakati pa mbatata ndi yam.)

Zosakaniza

• 1 mbatata yapakati
• Dzira 1 kapena 1/4 chikho cha mazira azungu
• 1/4 supuni ya sinamoni

Mayendedwe

1. Dulani mbatata ndi mphanda kangapo ndikuwotchera mu microwave kwa mphindi 5 kapena 6 kapena mpaka yofewa. Lolani kuti zizizizira mpaka mutazigwira bwino. Sungani nyama ya mbatata mu pulogalamu ya chakudya.
2. Pukutani mbatata ndi dzira ndi sinamoni mpaka ipange kumenya.
3. Dulani skillet ndi mafuta, batala, kapena kutsitsi ndikuzimitsa kutentha kwapakati. Pamene skillet ikutentha, tsitsani batter mu skillet. (Mungathe kupanga zikondamoyo zazikuluzikulu kapena zing'onozing'ono zingapo.) Sakanizani kumbuyo kwa supuni kuti mupange mawonekedwe a zikondamoyo.
4. Kuphika mpaka itakhazikika, pafupifupi mphindi 4 mpaka 5 mbali iliyonse, ndikungoyenda pakati. Nthawi yophika idzadalira kukula kwa pancake - mikate yaying'ono idzatenga nthawi yochepa.
5. Kusamutsa ku mbale.
6. Pamwamba ndi ma toppings omwe mumafuna ndikusangalala.

Kusiyanasiyana: Kuti mupindule bwino, chotsani sinamoni ndi pamwamba ndi peyala, tchizi cha mbuzi, kapena dzira.

Chidziwitso chazakudya (zazikondamoyo zomanga thupi zomanga thupi pogwiritsa ntchito dzira lalikulu 1, musanawonjezere): 175 calories, 8g protein, 26g carbohydrate, 4g fiber, 6g shuga (0g wowonjezera shuga), 4g mafuta

7 Mapuloteni Othandiza Pancake Maphikidwe

Mukufuna zokometsera zina kapena magwero a mapuloteni a makeke anu? Pitirizani kuwerenga kwa kuphika-kudzoza, chokoleti chodzaza, ndi kanyumba kachulukidwe kathanzi kakang'ono.

Zikondamoyo Zamapuloteni a Strawberry Cheeseecake

Keke yophika chakudya cham'mawa? Inde, chonde. Chisangalalo ichi chimakhala ndi mapuloteni a ufa (yesani izi ngati mukufuna mapuloteni opangidwa ndi zomera) ndi kudzaza tchizi ku Greek yogurt. Zonsezi zimachotsedwa ndi msuzi wa sitiroberi wonyezimira kuti amalize kulenga komwe kunapangidwa ndi mchere.

Pezani Chinsinsi chokhala ndi mapuloteni abwino: Strawberry Cheesecake Protein Pancakes

Zikondamoyo Zamapuloteni Akuda Akuda

Zitha kuwoneka ngati imodzi mwazovuta zomwe zimadya zakudya zomwe zingakupatseni chakudya chaulere komanso kupweteka kwa m'mimba, koma muluwu ndi wabwino kwambiri kwa inu - wapangidwa ndi mapuloteni a ufa, koko wosatsekemera, yogati ya Greek, ndi yamatcheri owuma. Mudzadabwa chifukwa chomwe simumakhala munthu wammawa nthawi zonse.

Pezani maphikidwe a protein pancake athanzi: Zikondamoyo Zamapuloteni Akuda Akuda

Zikondamoyo Zamapuloteni Abuluu Opanda Gluten

Zikondamoyo zopanda mavitamini zopanda thanzi zopangidwa ndi nthochi zimapangidwa ndi nthochi, oats, ufa wa mapuloteni, ndi mkaka wa fulakesi, kuphatikizapo amadzaza ndi ma blueberries owutsa mudyo okoma kwambiri.

Pezani maphikidwe a protein pancake athanzi: Mapuloteni a Zikondamoyo Zikondamoyo

Zikondamoyo Zakudya Zam'madzi Zosakaniza Zambiri

Odzaza ndi kanyumba wokhala ndi mapuloteni ambiri ndi mkaka wa mkaka, komanso wotsekemera ndi rasipiberi wosungunuka, zikondamoyo zamatenda zopangidwa ndi chimanga izi ndizopanda mlandu.

Pezani Chinsinsi chokhala ndi mapuloteni abwino: Zikondamoyo Zodzaza ndi Rasipiberi

Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakumwa

Ndani amafunikira ma cookie mukamasangalala ndi mbale yazikondamoyo zokometsera za gingerbread popanda kulakwa? Izi zikuluzikulu zothamanga kwambiri zamaproteni zimabwera palimodzi mu blender (nazi mitundu isanu ndi umodzi ya blender yomwe timakonda), ndipo amaundana bwino kwambiri kuti apange brunch wopanga patsogolo!

Pezani maphikidwe a protein pancake athanzi: Mapuloteni a Gingerbread Zokometsera Zokometsera

Peanut Butter ndi Jelly Protein Pancakes

Ana awa alibe gilateni, koma amanyamula kuchuluka kwa mapuloteni ndi fiber chifukwa cha kuphatikiza kwa ufa wapa protein, azungu azungu, ufa wa kokonati, komanso mafuta odzola a chiponde. Mukudziwa zomwe akunena: Kukwera kwa chitumbuwa, kumayandikira kwa Mulungu! Amen kwa izo. (Zokhudzana: Kodi F-Factor Diet-ndi It It Healthy?)

Pezani Chinsinsi chokhala ndi mapuloteni abwino: Mapuloteni Peanut Butter ndi Jelly Pancakes

Tirigu Wonse wa Tirigu Wosakaniza Nkhumba

Chopangidwa ndi ufa wa tirigu wathunthu, mkaka wa amondi, ndi dzira, zikondamoyo zathanzi izi zimapatsa mphamvu minofu yawo kuchokera ku ufa wa chiponde, womwe umawonjezera kununkhira kwakukuru kwa mafuta ochepa komanso mapuloteni ambiri.

Pezani Chinsinsi chokhala ndi mapuloteni abwino: Zikondamoyo Za Mtedza Wathunthu Wa Tirigu

Onaninso za