Otú e si esi na protein Ogwe n'ụlọ

Modern na-eme egwuregwu na-ekwu anya ha nri nke ọma zubere nri. Ma niile ahụ, na ha nwere a mkpa na-eri. Mgbe ahụ abịa enyemaka nke protein Ogwe. N'ụlọ, ha mfe esi nri. E nwere ọtụtụ Ezi ntụziaka na-nnọọ mfe, na ikpeazụ ngwaahịa amama ike, na-atọ ụtọ ma dị ọnụ ala karịa ụlọ ahịa, t. Iji. No nchekwa na e ji esiji ákwà na ha na ngwaahịa. Ọzọ uru: ndị mejupụtara nke ọ bụla òkè nwere ike ubé gbanwere gị chọọ. Otú ọ dị, ọ ga-eti na ngwaahịa kwesịrị echekwara na friji, ma ọ ga-njọ n'ike n'ike.

Protein Ogwe n'ụlọ. Ntụziaka № 1

Efrata:

• 2 tbsp. oatmeal;
• 5 tablespoons nke protein ntụ ntụ (i nwere ike ịzụta ke egwuregwu oriri na-edozi ụlọ ahịa);
• Nkeji edemede 0,5. ahuekere butter ;
• a obere mmiri ara ehi ma ọ bụ mmiri na ngwakọta ghọrọ mgwakota agwa.

Nkwadebe:

1. All Efrata na-wụsara n'ime iko ahụ.
2. Mix ruo edo. Anọgidesi amama ka a nnọọ oké mgwakota agwa.
3. Si dapụtara ngwakọta na-etolite Ogwe.
4. Wepụnụ ha na friji maka 50 nkeji tupu mmezi ya.

Ntụziaka № 2. aku

Protein Ogwe n'ụlọ, esiri a Ntụziaka bụ ezi na-edozi: 300 calories kwa ibe. N'otu oge ahụ, ha ga-e wusiri ike. Mma iji a ngwakọta nke akụ, otú ga-abụ ihe iche iche mejupụtara.

Efrata:

• 0,5 st. akpọrepu oat na ntụ ọka wit. Kama nke ikpeazụ onye nwere ike na-oat bran - na ha ga-bara uru.
• 10 tablespoons protein ntụ ntụ, mma jupụta na a slide, mgbe dịkwuo protein ọdịnaya;
• 4 h. L. koko;
• 1 tbsp. powdered mmiri ara ehi, ọ kacha mma iji obere abụba onye ngwaahịa. Nke a nkwanye bụghị mberede. Nke a budata ebelata ego nke abụba na mmanya.
• 2 spoons nke flax mkpụrụ;
• 2 spoons nke ọcha sunflower mkpụrụ;
• 1/4 Art. mkpụrụ nụrụ ụtọ: hazelnuts, walnuts, almọnd, ị pụrụ a ngwakọta;
• 1/4 Art. Fikiere mkpụrụ;
• 1/3 Art. ahuekere butter;
• a obere vanilla;
• mmiri, banyere 0,5 v.

Nkwadebe:

1. mkpa ka ị mix niile Efrata ke a nnukwu efere.
2. The anọgidesi nke ngwakọta ga yiri a oké batter. I nwere ike wụsa formochkam ma ọ bụ ịgbanwee n'ime ihe ewepụghị, ka e mesịrị na ọ bụ adaba ebipụ.
3. N'ihi na ihe hour uka siri ike, ọ ga-ekewa akụkụ.

Ntụziaka № 3. Cocos Ogwe

Otú e si esi na protein Ogwe n'ụlọ, nke mere na ha na-abụghị nanị ndị bara uru ma na-atọ ụtọ? N'okpuru ebe anyị na-ewetara a Ntụziaka maka esi a swiit, a nta reminiscent nke "mmesapụ".

Efrata:

• 1 tablespoon protein powder;
• 2 spoons manna ma ọ bụ aki oyibo mmanụ;
• 1 tablespoon mmanụ aṅụ;
• 2 tablespoons koko;
• aki oyibo, fesakwa mmanya.

Nkwadebe:

1. The cup koko mix na protein. Ọ bụrụ na ị chọrọ ka ndị ọzọ protein, ọ bụ ike dịkwuo ego. Ọ kasị mma iji eke koko ntụ ntụ, mgbe ahụ, mmanya ga-kasị bara uru.
2. Tinye na ngwakọta nke aki oyibo mmanụ na mmanụ aṅụ.
3. All mix ruo mgbe ire ụtọ.
4. Bar ụdị na-etinye ya na ngwa nju oyi maka 20 nkeji.

Site na ego nke ngwaahịa nwetara 1 g nke 80 mmanya, ọ na e dere 380 calories na 20 grams nke protein. I nwere ike kee ya n'ime 2 nta n'anya. Ndị dị otú ahụ adaba na-na gị na aru ha.

Ntụziaka nọmba 4. Mmeju n'ụlọ enweghị protein

Ọ bụrụ na aka abụghị a pụrụ iche protein ntụ ntụ, i nwere ike na-agbalị ime improvised ngwaahịa.

Efrata:

• osisi peeled;
• mmiri ara ehi;
• oatmeal;
• ọka flakes ;
• akụ.

Nkwadebe:

1. Mix niile Efrata na a nnukwu efere. Ọ bụrụ na ị tinye a ntakịrị chocolate, mmanya ga-tastier.
2. Mass igwakorita ruo mgbe ezigbo, mgbe ahụ, ọ ga-etinye na-plastic Kechie na a tree ma tinye na friji.
3. Mgbe ekwesi, bee n'ime iberibe chọrọ size.

Ntụziaka nọmba 5. Mmiri

Ị ga mkpa:

• 2 tbsp. oatmeal;
• 10 tablespoons nke protein ntụ ntụ, gị mkpa iji a slide, ọ ga-eme ka protein ọdịnaya;
• 3 h. L. koko;
• 200 g nke powdered mmiri ara ehi;
• 200 ml nke a maple sirop;
• 2 raw protein;
• ¼ Art. ihe ọṅụṅụ, ọhụrụ kasị mma, n'ihi na ihe atụ, oroma;
• rapeseed mmanụ, ịtụ ebu;
• ma ọ bụrụ na chọrọ - vanilla.

Nkwadebe:

1. Na a nnukwu efere, mix flakes, powdered mmiri ara ehi na protein.
2. Na nke abụọ cup mbuaha ike.
3. Ọdịnaya nke abụọ ọkwá na-wụsara n'ime a igwekota na weere.
4. The ngwakọta a wụsara n'ime a mmiri na efere na enịm ke ihe oven kpụ ọkụ n'ọnụ ^banyere 160, 20-30 min.
5. The okokụre efere a na-ewepụ na bee n'ime hà akụkụ - Ogwe.

Nnọọ na-atọ ụtọ protein Ogwe na-nwetara ke ufọk, nke na-eji dị iche iche excipients, n'ihi na ihe atụ, banana na blueberries. A na-enwekwu ha ekwukwa n'akwụkwọ uru, enwekwu ọdịnaya nke bara uru bekee.

Ntụziaka № 6. umengwụ

E nwere ụzọ, dị ka ihe fọrọ nke nta na-enweghị etinye mgbalị iji kwadebe protein Ogwe n'ụlọ. Carbohydrate-free snacks bụ mkpa karịsịa maka bodybuilders na dieters.

Efrata:

• Low-abụba obi cheese.
• Protein ntụ ntụ.

Nkwadebe:

1. Mix obi cheese na ịgbakwunye protein ntụ ntụ.
2. Na-etolite a oké sausages na-etinye n'ime friji.
3. Ogwe dị njikere.

Ebe ọ bụ na ha na-mere nke afụkọ nime ya kacha nta ọdịnaya nke abụba na carbohydrates, ma ụba protein ọdịnaya. Rie mma Ogwe-egosipụta optimally - maka 1.5-2 awa, ma ọ bụ mgbe, ma ọ bụghị ya ozugbo, ma mgbe 15-20 nkeji ..