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Ike gwụrụ gị ịnwale na ntụ ntụ dị oke ọnụ maka ọnwụ ọnwụ? Ọ bụrụ ee, mgbe ahụ ị kwesịrị ịma na ntụ ntụ protein abụghị naanị nhọrọ iji belata.
E nwere nri protein ndị ọzọ dị mma ị nwere ike itinye na nri gị ka ị ghara ibu ibu n'ụzọ dị mma.
E wezụga protein ntụ ntụ, otu n'ime nhọrọ kachasị mkpa maka ọnwụ ọnwụ bụ protein na-eme ka ọ maa jijiji. Ha bụ ụzọ dị mfe iji tinye protein na nri gị. Ngwurugwu protein na-eme ka ihe calorie na nri dị mkpa chọrọ.
Mkpuchi protein bụ nhọrọ zuru oke maka ndị na-atụ anya ịwụfu pound na usoro ahụike. Ojiji ndị a nwere ike ime ka afọ ju gị ruo mgbe ị ga-eri nri ọzọ ma gbochie gị iri nri ratụ ratụ iji mejụọ ụfụ agụụ gị.
Ngwurugwu protein ndị a agaghị ere oghere n'ime akpa gị ma ị ga-erite uru na ha. Gụọ na ịmatakwu banyere ndị a Indian arụrụ n'ụlọ protein emee ka anya doo maka ibu ọnwụ na ị nwere ike na-agbalị n'ụlọ na mfe kichin Efrata.
ị bụ ezigbo enyi m kwuru
1. Almọnd Aki oyibo Protein Shake
Almọnd bụ ezigbo isi iyi nke protein, nwere almọnd 20 gụnyere ihe dị ka gram 5 nke protein. Mmiri almọnd ga-enye gị protein ọzọ na aki oyibo nwere electrolytes nke ga-eme ka ahụ gị nwee mmiri.
- Sook na nkpuru na shredded aki oyibo n'abali. Tụfuo mmiri ahụ.
- Tinye almọnd, aki oyibo na blender ma tinye mmiri ara ehi iji jikọta ya na nkpuchi, ezigbo ịcha.
- Tinye pawuda pawuda na mmanụ a honeyụ na-atọ ụtọ.
2. Chocolate Na banana Protein Shake
Chocolate na unere na-eme ka njikọta dị ebube. Ọ bụghị naanị na ha na-eme ka ahụ sie ike ma ha na-atọkwa ụtọ nke ukwuu. Chocolate na banana ga - enye gi nnukwu vitamin na mineral.
- Tinye 1 iko banana banana na 1 tablespoon nke koko ntụ na blender.
- Tinye mmiri ara ehi ma ọ bụ yogọt na ya ka ọ ghọọ ezigbo ihe ọ drinkụ drinkụ.
- Add ½ a teaspoon nke cinnamon ntụ ntụ maka uto.
3. Berry Protein Shake
Tomato bụ ezigbo isi iyi nke antioxidants siri ike yana ha bụkwa isi iyi nke eriri nke na - enyere gị aka ịkwụsị ibu. Iji ọtụtụ mkpụrụ osisi ga-enye gị ụma ahụ nke ike.
- Tinye mkpụrụ 7-10 nke ị họọrọ, cup iko nke cheese cheese, ¼th cup of water and some honey in blender.
- Gwakọta ya ma tinye mmanụ a honeyụ ọzọ ma ọ bụrụ na-amasị gị.
4. Ahụekere Bute Butter Shake Shake
Ahụekere ahụekere bụ isi iyi nke protein ma nke a nwere ike bụrụ nnukwu mmegharị ahụ ka ị họrọ. Ngwunye protein a na-eme n'ụlọ bụ creamy, nutty na-atọ ụtọ maka uto gị.
- Gwakọta 1 iko yogọt, cup iko mmiri ara ehi, na ngaji bọta butter abụọ.
- Nwere ike ịgbakwunye unere ma ọ bụrụ na ịchọrọ ma jeere ya ozi.
5. Amụ na Nmakị Protein Shake
Ndị na-eme ihe nfụkasị na mmiri ara ehi ma bụrụ ndị na-ekweghị lactose, mana ha na-achọ mgbatị dị elu maka ụkọ ọnwụ, nwere ike ịhọrọ nke a. Ngwurugwu protein vegan a bụ mkpuchi zuru oke maka gị.
- Gwakọta 1 iko almọnd ma ọ bụ mkpụrụ osisi cashew, banana 1, 1 ngaji mmanụ a honeyụ na 1 teaspoon nke vanilla kachasi mkpa maka ekpomeekpo.
- Gwakọta ihe niile agwakọta were jụọ oyi.
6. banana Strawberry Chia Mkpụrụ Protein Shake
Nkpuru osisi Chia bu ezigbo protein, ebe banana juputara na potassium. Nchikota a gha eme ka protein nke di ike ma obu mmeghari ahu.
- Tinye mkpụrụ chia, banana 1, strawberries, mmiri ara ehi na mmanụ a honeyụ na igwekota.
- Tinye nju oyi nke ice gburu gburu (nhọrọ) ma nụ ụtọ oke protein a.
7. Mango Banana Shake
Mango jupụtara na potassium, vitamin A na vitamin C na ịgwakọta ndị a na unere ga-eme ka ọ bụrụ ọgaranya protein shake. Họrọ mango chara achachachachaghị nke ọma.
- Ngwakọta mango, unere, ahụekere butter na mmiri ara ehi n'ime ngwakọta iji mee ka ọ bụrụ ezigbo ịkwa amị.
- Tinye ice na-echi ọnụ n'ala ma nwee obi ụtọ ozugbo.
8. Blueberry Almọnd Butter Banana Shake
A na-ejikarị antioxidants na vitamin C jupụta Blueberry, nke mgbe etinyere ya almọnd na yogọt ga-agbanwe ghọọ protein shake.
- Na blender, tinye bluuberi, unere, almọnd bọta na yogọt. Jiri ice cubes jee ozi.
9. Oatmeal Apple Protein Shake
Phytonutrients na apụl ga-eme ka ọkwa shuga dị n'ọbara gị kwụ chịm ma na-achịkwa ya. Ijikọta apụl na oatmeal ga-enye gị eriri ma mee ka ị nwee afọ ojuju ogologo oge.
- Gwakọta oatmeal, mmiri ara ehi, apụl, na mmanụ a honeyụ na blender.
- Refrigiri ya iji nwee ọ enjoyụ na oke protein a na-eme n'ụlọ.
10. Ube oyibo Na banana Protein Shake
Ube oyibo jupụtara n'obi-ike monounsaturated ọdụdụ asịd na eriri na-enyere aka na arọ ọnwụ. Nwere ike ịgbakwunye unere na mmanụ a honeyụ na-atọ ụtọ.
- Tinye unere, ube oyibo na mmiri ara ehi na blender.
- Ngwakọta nke ọma ruo mgbe ọ bụ ezigbo onye na creamy na-enwe ya chilled.
11. Raw Egg Protein Shake
Ọ bụrụ n’ịchọrọ iwulite mọzụlụ gị na ifelata, nwalee protein a na-arụ n’ụlọ na akwa nsen.
- Gwakọta akwa 1, mmiri ara ehi, unere, mmanụ a honeyụ na pawuda pawuda na blender.
- Na-ejere ya ozi.
Kekọrịta edemede a!
Ọ bụrụ na ọ masịrị gị ịgụ edemede a, kọọrọ ya ndị nke gị nso.
Top 12 Health Uru Raw Raw Honey Did Amaghị
