Chinsinsi cha Mapuloteniwa Adzakupulumutsirani *Ndalama Zambiri* Kwambiri

Zamkati

• Mapuloteni Abwino Bar Chinsinsi
• Mabotolo Amchere Amchere Amchere a Chokoleti
• Onaninso za

Zakudya zamapuloteni ndi imodzi mwazakudya zodziwika bwino zomwe mungadye popita, koma ngati mutafikira nthawi zonse, chizoloŵezi chogula mipiringidzo yogula sitolo chikhoza kukhala chokwera mtengo. (Zokhudzana: Kodi Ndizoipa Kudya Mapuloteni Tsiku Lililonse?)

Kuphatikizanso apo, sikuti mabotolo onse ogulidwa m'sitolo amapangidwa mofanana ndi zakudya zopatsa thanzi, ndipo zina zimakhala ndi zosakaniza zomwe mwina simukuzindikira kuti ndizomwe zimayamwa mmenemo - lingalirani madzi a chimanga, omwe amatha kutumphuka shuga wamagazi, kapena mafuta a mgwalangwa, omwe angapangitse kuchuluka kwa cholesterol cha LDL (choyipa).

Pansi kuti musunge ndalama zochepa ndikuwongolera zomwe zimalowa m'mapuloteni anu? Awapangitseni kunyumba ndi njira yathanzi ya protein yomwe ili yosavuta kwenikweni. (Zokhudzana: Mabala 9 a Mapuloteni Ofiriji Omwe Angakupangitseni Kuganiziranso Zomwe Mumapita Kukaphika)

Mapuloteni Abwino Bar Chinsinsi

Chophimbachi chopangidwa ndi zokhazokha chimakhala ndi zinthu zabwino monga oats olemera kwambiri komanso mafuta amchere amchere odzaza mafuta, onse omwe ali ndi ma carbs ovuta pang'onopang'ono kuti akupatseni mphamvu ndikukhalitsani ndi moyo wautali. M'malo mwa shuga woyengedwa, mipiringidzo iyi imakomedwa ndi uchi (kapena madzi a mapulo, ngati mukufuna). Kuti muwonjezere puloteni, Chinsinsicho chimaphatikizansopo tinthu tating'ono ta vanilla protein powder (ingogwiritsani ntchito mtundu womwe mumakonda), mbewu za chia (zochuluka mu omega-3 fatty acids), ndi ufa wa amondi. (Zokhudzana: Zomwe Kudya *Kulondola* Kuchuluka Kwa Mapuloteni Tsiku Lililonse Kumawoneka Ngati)

Kubetcha kwanu kwabwino ndikugwiritsa ntchito ufa wonenepa womwe ndi wofatsa kotero kuti umalumikizana bwino ndipo sungagonjetse kununkhira kwa zinthu zina. Kuti mupeze combo yabwino kwambiri yamchere, mcherewu umafunikiranso tchipisi tating'onoting'ono tating'onoting'ono ndi mchere wamchere wabwino. (Zokhudzana: Mabala a Mapuloteni a Keto Awa Amalawa Modabwitsa Ndipo Amangokhala ndi Ma gramu Awiri a Shuga)

Nkhani inanso yabwino yokhudza ma protein a DIY osaphika, opanda mkaka, opanda gluteni: Ndiosavuta kupanga. Zomwe mukusowa ndi purosesa wazakudya, poto yayitali, mphindi zisanu kuti musasunge (inde, muli nacho), ndi zosakaniza zina zomwe mwina muli nazo kale m'manja mwanu.

Mabotolo Amchere Amchere Amchere a Chokoleti

Kupanga: 10-12 mipiringidzo

Zosakaniza

• Makapu 1 1/2 adakulungidwa oats
• 1/2 chikho batala amondi (makamaka pa drippy mbali)
• 1/2 chikho cha ufa wa amondi
• 1/2 chikho cha vanila protein ufa (pafupifupi 2 scoops pamitundu yambiri)
• 1/2 chikho cha uchi kapena madzi a mapulo
• Supuni 3 chia mbewu
• Supuni 2 kokonati mafuta, kusungunuka ndi utakhazikika pang'ono
• 1/2 supuni ya sinamoni
• 1/4 supuni ya tiyi ya mchere wamchere, kuphatikizapo kukonkha pamwamba
• 1/4 chikho mini chokoleti tchipisi

Mayendedwe

1. Lembani mbale yophika 9x9 ndi pepala lazikopa kapena tinfoil.
2. Ikani oats 1 chikho mu pulogalamu ya chakudya ndikupaka mpaka pansi mu ufa wa oat.
3. Onjezerani batala wa amondi, ufa wa amondi, ufa wapa protein, uchi / mapulo manyuchi, mbewu za chia, mafuta a coconut, sinamoni, ndi supuni ya tiyi ya 1/2 mchere wamchere. Njira mpaka osakaniza apange mipira ingapo ya mtanda.
4. Onjezani chokoleti chips ndi otsala 1/2 chikho oats, ndi kugunda mpaka iwo aphatikizidwa mofanana.
5. Tumizani kusakaniza mu mbale yophika, ndikudina mwamphamvu. Fukani mchere wamchere pamwamba, ndikukankhira pang'onopang'ono muzitsulo.
6. Sungani mbale yophika mufiriji. Lolani kuti muziziziritsa kwa maola awiri musanadule mipiringidzo. Mipiringidzo imasungidwa bwino ikasungidwa pamalo owuma, ozizira.

Zambiri pazakudya pa bala (ngati mupanga 12): ma calories 250, mafuta 12g, 25g carbs, 4g fiber, 10g protein

Onaninso za