Iiprotheyini ezili-11 eziphezulu zaseIndiya ezizenzekelayo ziyangcangcazela ukunciphisa umzimba

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Ngaba ukhathele nje kukuzama iprotein ebiza kakhulu yokunciphisa umzimba? Ukuba ewe, kuya kufuneka uyazi ukuba umgubo weprotein ayisiyiyo kuphela indlela yokunciphisa umzimba.

Kukho ezinye iiprotein ezisemgangathweni zokutya onokuzongeza kwisidlo sakho ukunciphisa umzimba ngendlela esempilweni.

Ngaphandle kweprotein powder, enye yezona ndlela zibalulekileyo zokulahleka kwesisindo kukugungqiswa kweprotein. Ziyindlela elula yokongeza iiprotein ekutyeni kwakho. Iiprotheyini ziyanyikima zizalisekisa eyona mfuneko yeekhalori kunye nezondlo.

Iiprotheyini zishukuma yindlela efanelekileyo yokutya endaweni yabo bajonge ukuphalaza iiponti ngendlela esempilweni. Oku kugungqiswa kunokukugcina ugcwele kude kube sisidlo esilandelayo kwaye kunokukuthintela ekutyeni ukutya okungenampilo ukwanelisa inimba yakho yendlala.

Ezi protheyini zishukuma azizukutsha umngxunya epokothweni yakho kwaye uya kuvuna izibonelelo zazo nazo. Funda ukuze wazi ngakumbi malunga neeprotein ezenziwe ekhaya zaseIndiya zokwenza ukunciphisa umzimba onokuzama ekhaya ngezithako ezilula zekhitshi.

1. I-Almond Coconut Protein Shake

Iiamangile ngumthombo omkhulu weprotein, ineeamangile ezingama-20 ezibandakanya malunga ne-5 yeeprotheyini. Ubisi lweAlmond luya kukubonelela ngedosi eyongezelelweyo yeprotheni kunye nekhokhonathi inee-electrolyte eziya kugcina umzimba wakho unamanzi.

• Gcoba amantongomane kunye nekhokhonathi edibeneyo ubusuku bonke. Lahla amanzi.
• Yongeza ii-almonds, ikhokhonathi kwi-blender kwaye ungeze ubisi ukuze udibanise kwi-thick, shake smooth.
• Yongeza isinamon powder kunye nobusi ukuyenza ibe nencasa.

2. Itshokholethi kunye neBhanana Protein Shake

Itshokholethi kunye neebhanana zenza indibaniselwano entle. Ayenzi nje kuphela ukwenza iprotein enempilo kodwa ikongeza incasa enkulu nayo. Iitshokholethi kunye nebhanana ziya kukunika umthwalo weevithamini kunye neeminerali.

• Yongeza i-1 indebe yeebhanana kunye nepunipoon ye-cocoa powder kwi-blender.
• Yongeza ubisi okanye iyogathi kuyo ukuze ube sisiselo esigudileyo.
• Yongeza ½ icephe lesinamon powder lokungcamla.

3. I-Berry Protein Shake

Amaqunube ngumthombo olungileyo wee-antioxidants ezinamandla kwaye ikwangumthombo omkhulu wefayibha ekunceda ukuba unciphise umzimba. Sebenzisa iindidi zamajikijolo kuya kukunika amandla ongezelelweyo.

• Yongeza i-7-10 yamajikijolo oyikhethileyo, of ikomityi yetshizi eyosiweyo, indebe yamanzi kunye nobusi kwi-blender.
• Yidibanise kwaye ungeze ubusi obongezelelweyo xa uthanda.

4. I-Protein Butter yePeanut Shake

Ibhotolo yamandongomane ngumthombo otyebileyo weprotein kwaye oku kunokuba yinto elungileyo emva kokuzilolonga ukuze ukhethe. Le protheyini eyenziweyo eyenziwe yangumama ine-creamy, nutty kwaye imnandi kwiincasa zakho.

• Hlanganisa ndawonye ikomityi yeyogathi, cup ikomityi yobisi lwealmond, kunye neepunipoyi ezimbini zebhotolo yamandongomane.
• Ungongeza iibhanana ukuba uyafuna kwaye uyikhonze ipholile.

5. I-Vegan Protein Shake

Abo bangadibaniyo neemveliso zobisi kwaye banganyamezelani ne-lactose, kodwa bafuna iprotein ephezulu inyikima ukunciphisa umzimba, banokukhetha oku. Le vegan protein inyikima yinto efanelekileyo kuwe.

• Hlanganisa ikomityi ye-almonds okanye i-cashew nut, i-banana enye, i-1 ithisipuni yobusi kunye ne-1 ithisipuni ye-vanilla essence ye-flavour.
• Hlanganisa zonke izithako kunye kwaye uzikhonze.

6. I-Banana Strawberry Chia Seeds Protein Shake

Imbewu ye-Chia yimithombo etyebileyo yeprotheni, ngelixa iibhanana zigcwele nge potassium. Olu dibana luya kwenza iprotein yamandla amakhulu emva kweseshoni enzima yokusebenza.

• Yongeza imbewu ye-chia, ibhanana e-1, amaqunube, ubisi kunye nobusi kwi-blender.
• Yongeza iqaqobana lomkhenkce otyunyuziweyo (ngokuzithandela) kwaye wonwabele oku kushukuma kweprotein.

7. Imango Banana Shake

Iimango zigcwele i-potassium, ivithamin A kunye novithamini C kwaye ukuzixuba kunye neebhanana kuya kuyenza ishukume iprotein. Khetha iimango ezivuthiweyo ezingaswiti kakhulu.

• Imixube yokuxuba, ibhanana, ibhotolo yamandongomane kunye nobisi kwi-blender ukuyenza ibe sishushu egudileyo.
• Yongeza umkhenkce otyumkileyo kwaye wonwabe ngokukhawuleza.

8. I-Blueberry Almond Butter Banana Shake

I-Blueberry ilayishwe nge-antioxidants kunye ne-vitamin C, ethi xa idityaniswa kwi-almond kunye neyogathi itshintshe ibe yiprotein esityebileyo.

• Kwi-blender, yongeza iiblueberries, ibhanana, ibhotolo yeamangile kunye neyogathi. Ncedisa ngeetyhubhu zomkhenkce.

9. I-Oatmeal Apple Protein Shake

Iiphytonutrients kwiapile ziya kugcina amanqanaba eswekile yegazi lakho azinzile kwaye elawula. Ukudibanisa ii-apula kunye ne-oatmeal kuya kukubonelela ngefayibha kwaye kukugcine uzive ugcwele ixesha elide.

• Ukudibanisa i-oatmeal, ubisi, iapile, kunye nobusi kwi-blender.
• Isifriji ukuze uyonwabele le protheyini yenziweyo ishukumayo.

10. I-avocado kunye ne-Banana Protein Shake

I-avovoc igcwele i-fat-fat monounsaturated fatty acids kunye nefayibha enceda ekulahlekeni kwesisindo. Unokongeza iibhanana kunye nobusi ukwenza zibe nencasa.

• Yongeza iibhanana, iavokhado kunye nobisi kwi-blender.
• Hlanganisa kakuhle kude kube lula kwaye kucoceke kwaye uyonwabele kubanda.

11. I-Raw Egg Protein Shake

Ukuba ufuna ukwakha izihlunu kunye nokunciphisa umzimba, zama le protheyini yenziweyo kunye namaqanda aluhlaza.

• Xuba 1 iqanda eliluhlaza, ubisi, ibhanana, ubusi kunye nesinamon powder kwi-blender.
• Yikhonze i-chilled.

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