Homemade protein bar mabikirwo

Zvemukati

• 1. Vegan protein bar
• 2. Mapuroteni bhawa yakaderera carb
• 3. Munyu protein protein
• 4. Simple protein bar
• 5. Mapuroteni bhawa kukodzera 

Pano tinoratidzira mishanu mikuru mapuroteni mabikirwo ayo anogona kudyiwa muzvikafu zvishoma tisati tadya masikati, mukudya kwatinoti colação, kana masikati. Pamusoro pezvo kudya mabhawa ezviyo kunogona kuve imwe nzira inoshanda mune yekutanga kana yekumashure Workout nekuti inopa simba uye iine mapuroteni anobatsira mukuwedzera mhasuru. Izvo zvinoshandiswa zvinoshandiswa zviri nyore kuwana, asi zvinogona kutsiviwa nevamwe, zvinoenderana nekuravira kwako uye zvakachengeteka kune avo vane chero kurwara, kusagutsikana kwechikafu, uye kunyangwe kune vezvinomera kana vegans,.

Uye zvakare, kazhinji, iyo inogadzirwa pamba ine hutano hwakanyanya nekuti aya mapapiro ane hutano, haana shuga yakawedzerwa uye inogona kubatsira mukudzikisa huremu, kana vari chikamu chekudya kwakaderera-koriori uye chiitiko chemuviri wenguva dzose, wepakati kukwirira kwakanyanya.

Nekudaro zvakakosha kuti hazvisi izvo zvega sarudzo yezuva nezuva asi chikafu chine hutano uye chinoshanda kwemazuva akaomarara.

Ona maitiro ekugadzirira iwo mabikirwo akanakisa.

1. Vegan protein bar

Zvinoshandiswa

• 1/2 mukombe yakanyorova misi
• 1/2 mukombe yakabikwa nhokwe
• 3 tablespoons yeupfu hweamondi
• 3 tablespoons ye oat bran
• 2 tablespoons nzungu ruomba

Kugadzirira modhi

Irova misi nemachipisi mu blender kana musanganisi, wobva wawedzera zvimwe zvese zvinosanganiswa uye sanganisa mundiro. Isa uyu musanganiswa muchimiro nemapepa echinyorwa uye woenda nawo kufiriji kwemaawa maviri. Wobva wabvisa mapepa ematehwe wozocheka mabhawa kune chimiro chaunoda.

2. Mapuroteni bhawa yakaderera carb

Zvinoshandiswa

• 150 g paswiti bhinzi nzungu
• 100 mL yemukaka wekokonati
• 2 col yetii (10 g) yeuchi (kana manyuchi)
• 2 mazai machena (70 g)
• 50 g yenzungu dzakakangwa uye dzisina kukangwa
• 150 g yeflakisi

Kugadzirira modhi

Ingosanganisa zvese zvinoshandiswa mumudziyo uye wosanganisa neruoko kusvikira yunifomu bundu rasara. Isa mundiro nemapepa echinyorwa uye firiji kwemaawa maviri. Wobva wabvisa mufiriji uye cheka kune chaunoda chimiro.

3. Munyu protein protein

Zvinoshandiswa

• 1 zai
• 1 mukombe yakakungurutswa oats
• 1 supuni 1 yeupfu hwakatsetseka
• 1 1/2 grated Parmesan cheese
• 1 pini yemunyu uye mhiripiri
• 1 tablespoon nzungu ruomba
• 3 tablespoons yemukaka
• 1 spoon ye mbiriso uye upfu (humambo)

Kugadzirira modhi

Isa zvese zvinoshandiswa mundiro uye sanganisa nemaoko ako kusvika yunifomu. Isa mugango rechirungu pani, rakafukidzwa nemapepa echinyorwa uye gadzirira kwemaminetsi makumi maviri kusvika yegoridhe brown. Wobva wadimbura kune chaunoda chimiro, chichiri kupisa.

4. Simple protein bar

Zvinoshandiswa

• 1 mukombe yakakungurutswa oats
• 1/2 mukombe granola
• 4 tablespoons nzungu ruomba
• 4 mashupuni ehupfu hwecocoa
• 1/2 mukombe mvura

Kugadzirira modhi

Sanganisa zvese zvinoshandiswa nemaoko ako kusvikira wawana yunifomu bundu. Isa ndiro yakadhindwa nemapepa echinyorwa, pinda kusvikira yunifomu uye firiji kwemaawa maviri uye wozocheka muchimiro chaunoda.

5. Mapuroteni bhawa kukodzera 

Zvinoshandiswa

• 100 g yeupfu hweamondi
• 100 g yemasikati akanyoroveswa
• 100 g emaonde akaomeswa
• 60 g yekokonati yakakanyiwa

Kugadzirira modhi

Irova zvese zvinoshandiswa muprosesa yechikafu, wozomutsa nemaoko ako, kusvika yunifomu mukanyiwa mafomu. Isa mundiro yakafukidzwa nemapepa echinyorwa uye firiji kwemaawa maviri. Mushure mekubvisa, cheka icho kune chimiro chaunoda.

Kugadzira hupfu hwemaarumondi kumba, ingoisa maarumondi muchirongwa chekudya kusvikira yadonha nenzira yeupfu.

Zvinokwanisika kugadzira peanut butter kana pasita, ingoisa 1 kapu yenzungu dzakakangwa dzisina ganda muprosesa kana blender wozvirova kusvikira dzaita bota rinotapira, rinofanirwa kuchengetwa mumudziyo une muvharo mufiriji. Pamusoro pezvo, zvinokwanisika kuita kuti bota riwedzere munyu kana kutapira zvinoenderana nekuravira, uye rinogona kurungwa nemunyu, kana kutapira neuchi hushoma, semuenzaniso.