Cocktails maka ibu ibu.

Cocktails maka ibu ibu - ọ bụ na-aṅụ, nke na-budata mma na-edozi. Ha nwere ike ime ka onwe gị n'ụlọ, na a ga-achọ iji kwadebe ihe ndị kasị mfe ngwaahịa, ma ọ bụ i nwere ike ịzụta a pụrụ iche akọrọ ngwakọta nke ihe onunu na-kere.

Otú ọ dị, cocktails maka ibu ibu kwesịrị iwere na ịkpachara anya, dị ka oké oriri nke protein ga-eme ka ya ngafe ke idem. Na-atụ aro akụkụ dị mkpa ka arọ nke protein nweta a kwa ụbọchị nkịtị nri, na ụfọdụ - na cocktails.

Cocktails maka ibu ibu. nri Ezi ntụziaka

• protein shake

Iji kwadebe ihe ọṅụṅụ ị ga-mkpa: 100 grams nke cheese, 250 ml nke mmiri ara ehi, a unere.

Ọ bụrụ na ị nwere a blender, na cocktails ga-ewe oge. Dị nnọọ ka ala niile dị n'elu Efrata ke a blender na whisk ọma. N'eziokwu, ọ bụrụ na e nweghị blender, mbụ ikwo ihe afụkọ (ma ọ bụ na-azụta a pụrụ iche "mmiri mmiri" obi cheese) jupụta ya na mmiri ara ehi. Banana grate na mix na mmiri ara ehi na afụkọ ngwakọta eji a igwekota. The onunu dị njikere.

• Mmanya maka ibu ibu. Ntụziaka na mkpụrụ osisi sirop

Iji kwadebe a ọṅụṅụ, na-50 grams nke cheese, 250 ml nke mmiri ara ehi na otu egg, 2 tablespoons sirop (mkpụrụ).

Mix mmiri ara ehi na ndị fụkọrọ afụkọ na-etolite a edo slurry. Tinye protein, a ole na ole spoonfuls nke mkpụrụ sirop ma ebido ọma ọzọ. The onunu dị njikere maka oriri.

Cocktails n'ihi na arọ uru na ike ga-kwadebere si Fikiere mmiri ara ehi. Ka ịmepụta dị otú ahụ a ọṅụṅụ gị mkpa abụọ àkwá na-edozi, 200 ml mmiri, na-echebe ma 2 tablespoons nke mmiri ara ehi ntụ ntụ.

All Efrata na-etinye na a blender na whisk ọma. Mmanya dị njikere maka ojiji!

• mkpụrụ mmanya

Efrata: ice cubes (3 iberibe), 280g nke mmiri oyi, 5 tomato ọhụrụ strawberry, 70 grams nke bred (na-abụghị abụba, na sugar), 50 grams nke egusi, bee n'ime obere cubes, protein ntụ ntụ (2 tablespoons).

Nkwadebe:

Igwekota na elu na-agba anwụrụ ice. Belata ọsọ na tinye na a akpa na ice, na mkpụrụ osisi na yogot. Iti mmanya ruo mgbe ruo mgbe ọ na-aghọ homogeneous mejupụtara na ifesa na a protein ntụ ntụ.
The onunu dị njikere, ọ na e dere 220 calories, 34 grams carbohydrate, 20 grams nke protein na anaghị nwere abụba.

• Mmanya na ude

Iji kwadebe otu serving of onunu, na-creamer (2 tablespoons), ike kọfị (200 ml), ice cubes 6, koko ntụ ntụ (1/4 teaspoons), obere abụba chocolate yogot (ọkara a iko), protein ntụ ntụ (tablespoon) .

Nkwadebe:

Iche iche, esi nri kọfị na ịgbakwunye ude dochie. Mgbe ahụ, wụsa kọfị n'ime a blender, na-etinye azụ ndị ice na mix Efrata. Ahụ ịgbakwunye bred, koko, na protein ntụ ntụ, a obere kwaa na mmanya dị njikere!

Iji nweta ihe kacha mma results, ị kwesịrị ị na-eso na-atụ aro nke kwesịrị ekwesị oriri na-edozi.

Food maka ibu ibu

Kwa nri kwesịrị ịgụnye ọkụkọ, n'ihi na ọ na-ọma etinye obi gị dum site na ahu na nwere a pụtara nnukwu ego nke protein.

Rie sie adụ-sie àkwá, na-esi nri ha adịghị karịa atọ nkeji na iri atọ na àkwá a ụbọchị.

Nnọọ uru ala-abụba obi cheese, ha nwere ike ịgbakwunye ha protein oriri.

Mmiri ara ehi ga-iwesa na bụghị abụba, ọ kacha mma ka dabara 1.5-percent mmiri ara ehi nwere carbohydrates, abụba na-edozi n'ọtụtụ zuru ezu.

Daily mkpa iri akwukwo nri salads, uwe na ihe oriri na mmanụ, n'ihi na ha nwere Vitamin E activates metabolic Filiks aa ke idem.

Echefula banyere mmiri ị ga-aṅụ ihe abụọ lita mmiri kwa ụbọchị.

Kpọmkwem ike atụmatụ na-enye ohere iji nweta ibu ngwa ngwa.

1 Breakfast: cereal, sie mmiri ara ehi (100g), 2 sie àkwá na 20 g nke Fikiere mkpụrụ.

2 B: 200 grams nke cheese, otu banana, 20 grams mịrị amị mkpụrụ, 30 grams nke akụ.

Lunch: 200 grams nke azụ ma ọ bụ anụ, 100 grams nke onyinye, 100 grams nke sie ma ọ bụ stewed akwụkwọ nri.

Nri abalị: 150g nke azụ ma ọ bụ anụ, 100 grams nke osikapa, 100 grams nke akwụkwọ nri (sie ma ọ bụ steamed), ahụmahụ na a teaspoon nke ihe oriri na mmanụ.

2 nri abalị: 500 grams nke bred na a banana.

Caloric ọdịnaya nke ihe oriri nke na 2800 kcal. Ezumike n'etiti nri ga-ihe dị ka awa atọ.