8 Mapuroteni Zvinwiwa zveVanhu vane Chirwere cheshuga

Zvemukati

• Mapuroteni anonwa 101
• 1. Peanut butter uye jelly protein zunza
• 2. French mbiriso mapuroteni zunza
• 3. Rice protein zunza
• 4. Apple sinamoni soya zunza
• 5. Soy yakanaka smoothie
• 6. Yakakwira-protein, isina-shuga-yakawedzerwa, chokoreti smoothie
• 7. Strawberry-bhanana chisvusvuro smoothie
• 8. Yakasanganiswa bheri protein protein smoothie

Mapuroteni anozununguka uye masmoothies ndiwo hasha mazuva ano. Idzi dzinozivikanwa pre- uye post-Workout zvinwiwa zvinogona kusanganisira chero chinogadzirwa pasi pezuva, saka kana uine chirwere cheshuga, zvakajairika kushamisika kuti zvinokanganisa sei shuga yako yeropa. Izvo zvakati, hapana chikonzero chekunyara kubva pane izvi zvinwiwa. Kune akawanda mashuga-ane hushamwari mapepa anowanikwa online. Pano, tinokomberedza mapuroteni edu epamusoro masere uye smoothie mapepa kune vanhu vane chirwere cheshuga.

Mapuroteni anonwa 101

Kazhinji, zvinwiwa zveprotein zvinogadzirwa neprotein poda uye mvura. Zvichienderana nezvido zvako zvekudya, ino mvura inogona kunge iri:

• mvura
• mukaka wemukaka
• mukaka wenzungu
• mukaka wemupunga
• mukaka wembeu

Mamwe mapuroteni ekuwedzera-ins anosanganisira:

• koteji chizi
• yogati
• nzungu butters
• nzungu mbishi

Zvinotapira, michero mitsva kana yechando, uye miriwo mitsva inogona kuwedzerwa. Hapana chikafu chimwe chinobvumidzwa-kana uine chirwere cheshuga. Zvakadaro, zvakakosha kudzora yakanatswa makabhohaidhiretsi ayo anowanzo sanganisa shuga yako yeropa.

Kudya mafuta nemakabohydrate kunogona kubatsira kunonoka kugaya. Izvi zvinogona kudzora kureba kwenguva inotora shuga kurova yako yeropa. Zvitubu zvemafuta zvinonaka kwazvo mumapuroteni zvinwiwa zvinosanganisira:

• nzungu butters
• nzungu mbishi
• hemp mhodzi
• flaxseeds
• chia mbeu
• avocado

Kana zvichibvira, wedzera faibha kune chako chinwiwa cheprotein Inobatsira kudzora kutora kwemuviri wako shuga. Oatmeal, pasi flaxseed, chia mbeu, uye gorosi bran zvakakwirira mune fiber uye zvine protein-inonwa inoshamwaridzika.

Mamwe mapuroteni anonwa mapepa anoshevedza maple syrup kana Stevia. Maple sirasi yakakwira mushuga, asi inogona kunakidzwa zvishoma. Stevia isiri-isina hutano, isina-koriori inotapira iyo isingasimudze shuga yako yeropa. Paunenge uchigadzira kuzungunusa uye smoothies, shandisa zvishoma zvishoma zvinotapira zvinogoneka.

Mazhinji pre-akagadzirwa mapuroteni anozungunuka uye smoothies anotakurwa neshuga yakanatswa. Bheji rako rakanakisa nderekuvaita pamba paunogona kudzora zvigadzirwa.

Heano mapeji masere ekuedza:

1. Peanut butter uye jelly protein zunza

Peanut butter yenguva dzose uye jelly sangweji inogadzirwa neshuga-yakapfuma jelly uye nepamusoro-kabhu chingwa kazhinji haiganhurwe kune vanhu vane chirwere cheshuga. Iye zvino unogona kunwa chako chaunofarira chinyaradzo chikafu neino yakasviba uye inotapira protein protein zunza kubva kuDashing Dish. Inopa hutatu-dhizaini kubva kune protein powder, nzungu ruomba, uye kottage chizi. Yakaderera-shuga kana isina-shuga jamu inowedzera chete yakaenzana huwandu hwekutapira.

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2. French mbiriso mapuroteni zunza

Chigunwe cheFrance chinowanzoiswa neshuga yeupfu uye chobva chanyoroveswa musirasi, saka hazviwanzo kutorwa sechikafu cheshuga-chinoshamwaridzika. Ndipo panopinda ichi protein protein, zvakare ichibva kuDashing Dish, inopinda. Inokupa kuora kwechigunwe cheFrance, isina mamwe mashuga. Izvo zvinosanganisa zvinosanganisa ipuroteni poda uye kottage chizi. Stevia nekubata kwemapira manyuchi zvinopa kutapira.

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3. Rice protein zunza

Uku kuzungunuka kunoitwa nemupunga protein protein, imwe nzira ye whey protein powder, uye michero mitsva kana yechando. Inosanganisirawo nzungu nemaflakisi emafuta ane hutano uye faibha. Chinhu chinoshamisira mukuzungunusa uku borage mafuta, ayo ane anti-kupisa zvinhu.

Iwe haufanire kushandisa borage mafuta kana iwe uine nhumbu kana kana iwe ukatora warfarin kana mishonga yekubata. Oiri inogona zvakare kukonzera matambudziko ekugaya. Kana iwe usingakwanise kushandisa borage mafuta kana kana iwe uine hanya nezve mhedzisiro, iwe unogona kuisiya kubva kune ino yekubheka. Iwe ucharamba uchikohwa iwo mabhenefiti anonaka mapuroteni zunza.

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4. Apple sinamoni soya zunza

Iyi protein shake kubva Tarladalal.com inoyeuchidza mbuya mbichana apple pie. Yakagadzirwa kubva kumafibhi-akapfuma macube maapuro, mubatanidzwa wesoya nemukaka wemukaka, uye kusasa sinamoni. Maapuro matsva ndiwo akanakisa emichero sarudzo kune chero munhu ane hanya nezveshuga reropa ravo.

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5. Soy yakanaka smoothie

Kana iwe uri lactose isingashiviriri kana yemiriwo, Chirwere cheshuga Kuzvibata-ine yakasarudzika smoothie sarudzo yako. Yakagadzirwa nemapuroteni-akapfuma mukaka we soy uye silken tofu. Frozen strawberries, hafu yebhanana diki, uye almond dhisiki inowedzera munuhwi. Kana usati wamboyedza silken tofu zvisati zvaitika, ino inguva yakanakisa yekuunza iyo flavour mukanwa mako.

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6. Yakakwira-protein, isina-shuga-yakawedzerwa, chokoreti smoothie

Kana iwe wanga uchinzwa kubvisirwa iwe waunofarira anotapira anobata, usatarise kumberi. Iyi inotonhora Smoothie kubva kuShuga-Yemahara Amai inotarisira yako chokoreti zvishuwo. Yakagadzirwa kubva kumapuroteni-akapfuma mukaka wemamondi, kottage chizi, uye mapuroteni hupfu. Iyo chokoreti yakashata chokoreti inonaka inouya kubva paswiti isina cocoa yeupfu uye chokoreti yemvura Stevia.

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7. Strawberry-bhanana chisvusvuro smoothie

Panzvimbo pekuwedzera mahabhurosi nemabhanana kune imwe mbiya yeoatmeal inofinha, ivhenganise ne yogati, mukaka weamondi, uye zvishoma Stevia.Mhedzisiro iyi ipuroteni-yakapfuma smoothie kubva kune Diabetics Farai! izvo zvinokupa iwe inopfuura simba rakaringana kuti ugare kusvikira masikati. Iyo yekubheka inoda PaleoFiber poda, asi iwe unogona zvakare kutsiva chia mbeu kana fakisi chikafu.

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8. Yakasanganiswa bheri protein protein smoothie

Ma berries haana kupfupika ne antioxidant superfoods. Izvo zvine mhando yeshuga yechisikigo inozivikanwa se fructose. Zvinoenderana neongororo ya2008, fructose haisimudze huwandu hweshuga yeropa nekukurumidza sezvinoita makabhohaidhiretsi sechingwa, pasta, uye shuga yematafura. Kunyangwe zvakadaro, ihydrohydrate uye inofanirwa kudyiwa zvine mwero.

Midziyo mikuru mune ino slushy protein smoothie neDaVita ndeye whey protein poda uye nechando blubhebheri, raspberries, mastrawberry, uye mablackberries. Liquid flavour enhancer inowedzerwawo. Iyo yekubheka inoda ½ mukombe wekukwapurwa kirimu yekukwirisa, asi iwe unogona kubvisa izvi kudzikisa huwandu hweshuga zvirimo.

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