Canjeelada Protein -ka ugu Fiican ee aad Waligaa Sameyn doonto

Qanacsan

• Canjeeradii Baahiyada Caafimaadka ee ugu Fiican — Muddadii: Canjeeradii Yogurt-dhan ee Qamadiga
• Canjeero Barootiin Caafimaad Fiican Ugu Fiican Tababarka Ka Dib: Canjeerada Barootiinka Ukun iyo Boorash
• Canjeelada Borotiinada Caafimaadka leh ee 3-ka kooban ee ugu fiican: canjeelada baradhada macaan
• 7 Cuntooyin kale oo Canjeero Barootiin oo Caafimaad Leh
• Canjeelada Protein Cheesecake
• Canjeero Barootiin Shukulaato Kaynta Madow
• Canjeero Barootiinka Buluuga ah ee Vegan-free
• Canjeero Protein Raspberry Cajiib ah
• Canjeelada Gingerbread Canjeero Barootiin leh
• Caanaha lawska iyo canjeelada Protein Jelly
• Shukulaatada oo dhan-sarreen Shukulaatada Canbaha lawska
• Dib u eegis loogu talagalay

In kasta oo aan dhammaan ku mashquulsanaa caadada Axadda Pancake Axadda si aan u quudiyo nafta, marka ay timaaddo maalin-ka-maalin cunista caafimaad leh, waxaan guud ahaan ka leexiyaa macaamiishayda nafaqada quraacda carb-udub-dhexaadka ah sida canjeelada. Sababta? Waxaan u muuqannaa inaan ku gubno karbohaydraytyada fudud ee burka cad oo aad u dhakhso badan oo hurdo iyo sixir weli gaajaysan, muddo dheer ka dib markaan cunno in kasta oo aan cunnay buur bur ah, sharoobada, iyo subagga. (Laakin xusuusnow in karbohaydraytyadu ay kugu xajinayaan si aad u burburiso jimicsigaaga soo socda.

Haddii aad dhab ahaantii u jaan -goynayso xoogaa dabacsanaan ah oo qancin doona dhadhankaaga intaad sidoo kale sii shidayso jirkaaga oo aad taageereyso yoolalkaaga, garaac qaar ka mid ah canjeelada borotiinka caafimaadka leh. Borotiinku wuxuu kaa caawin doonaa in uu yareeyo burburka karbohaydraytyadaas si aad ula kulanto sonkor dhiig oo deggan iyo tamar joogto ah. (PS. Waa kan waxa cunista qadarka * saxda ah* ee borotiinka dhab ahaantii u eg yahay.)

Haddii aad horay uga niyad jabtay canjeelada borotiinka caafimaadka leh - adag, calal, waxay kaa dhigeysaa inaad seegto heerkii caadiga ahaa - waxaan halkaan u joognaa inaan ku caawino. Si aan kuu badbaadino tijaabada iyo qaladka, waxaan isku daynay raashin badan oo cunno ah waxaanna wadaagnaa 10 kuwaas oo ahaa guuleystayaal cad (waa shaqo adag, laakiin qof baa sameeya). Si kor loogu qaado borotiinka, ka hagaaji jadwalka caadiga ah ee sharoobada oo isku day inaad ku darto sida lowska ama subagga lowska, ricotta, ama yogurt. Ama haddii aad gashid canjeelada borotiinka caafimaadka leh, ukun sidoo kale waa macaan - wuxuuna ku darayaa 6 garaam oo borotiin dheeraad ah. (Laxiriirta: Liiska ugu dambeeya ee Cuntooyinka Protein-ka Sare ah Waa inaad Cuntaa Toddobaad kasta)

Canjeeradii Baahiyada Caafimaadka ee ugu Fiican — Muddadii: Canjeeradii Yogurt-dhan ee Qamadiga

Wax soo saar: 16 canjeero

U adeega: 4 (4 canjeero mid walba)

Kaliya dheelitirka saxda ah ee qulqulka iyo walaxda leh dhadhan khafiif ah oo la socon doona wax kasta oo aad qalbigaaga rabto. Cuntadan canjeelada ee borotiinka caafimaad qabta waxay ka dhigtaa afar qaybood, markaa haddii aadan rabin inaad wadaagto, waxaad xor u tahay inaad qaboojiso hadhaaga - kuwani waxay ku fiican yihiin dib u kululaynta. (Laxiriira: 11 Hacks Habka Diyaargarowga Cuntada Barafaysan Waxaad U Baahan Tahay Inaad Isku daydo)

Maaddooyinka

• 1 ukun
• 3/4 koob 2% caano (ama la doorto caanaha aan caanaha ahayn)
• 1 qaado shaaha laga soosaaray vanilj
• 3/4 koob yogurt Giriig ah oo dufankiisu hooseeyo
• 1 koob oo bur ah cajiin qamadi ah
• 1/2 qaado shaah ah baking soda
• 1 qaado oo sonkor ah (ikhtiyaar)
• 1 qaado oo budada dubista ah
• Dash milix ah

Tilmaamaha

1. Ku dar maaddooyinka qoyan baaquli weyn.
2. In baaquli gaar ah, isku dar walxaha qalalan.
3. Ku dar maaddooyinka qalalan qoyan ilaa si fiican laysku daro.
4. U ogolow inaad fadhiisato 5 daqiiqo.
5. Dhanka kale, subag digsiga oo kuleyl kulayl dhexdhexaad ah.
6. Qaadada 2 ilaa 3 qaado oo baytari ah ku shub digsi kulul, adigoo isticmaalaya dhalada gadaashiisa si aad u salaaxdo dusha sare. Kari ilaa dusha canjeelada ay bilaabaan inay xumbo ka dibna rogrogmaan. U oggolow inaad karsato daqiiqad ama laba daqiiqo ka dibna u wareeji saxan. Ku dabool saxan kale si aad u diiriso.
7. Isticmaal saliid badan inta u dhexeysa dufcadaha haddii loo baahdo.
8. Ku darso diirran.

Macluumaadka nafaqada halkii adeeg (4 canjeelo, intaan la saarin): 184 kalori, 11g protein, 29g carbohydrate, 3g fiber cunto, 7g sonkor guud (3g sonkor lagu daray), 3g baruur

Canjeero Barootiin Caafimaad Fiican Ugu Fiican Tababarka Ka Dib: Canjeerada Barootiinka Ukun iyo Boorash

U adeega: 1

Cajiib iyo buuxin, canjeeladaan borotiinka yar ee caafimaadka qaba waxay ku habboon yihiin cuntada tababarka kadib marka mudnaantaadu tahay borotiin, stat. Kuwani sidoo kale waa il wanaagsan oo karbohaydraytyo adag oo ay ugu mahadcelinayaan miraha. Haddii aadan samaynayn miro, isku day wax sida cuntada yicibta ama daqiiqda qumbaha, laakiin maskaxda ku hay in wakhtiga karinta uu kala duwanaan karo oo aad u baahan karto in aad ku darto xoogaa dareere ah (sida caanaha) si ay u shaqeyso.

Maaddooyinka

• 1/2 koob miro duuban
• 2 ukun ama 1/3 koob ukun cad
• 1 budada borotiinka (qiyaastii 3 qaado)
• 1/4 qaado shaaha laga soosaaray vanilj

Tilmaamaha

1. Ku shiid mashiinka mashiinka cuntada yar ilaa ay u ekaadaan bur.
2. Ku dar ukun, budada borotiinka, iyo vanilj. garaac ilaa inta si fiican isku qasan.
3. Saliid, saliid, ama buufin karinta ku kari saliid digsi oo kulayl dhexdhexaad ah ku kari. Ku rid qashinka, adigoo isticmaalaya 2 ilaa 3 qaado oo ah keeg kasta.
4. Dabool ilaa inta la kariyo, qiyaastii 2 ilaa 3 daqiiqo dhinac kasta. Ku wareeji saxan.
5. Ku darso diirran.

Kala duwanaansho: Haddii loo baahdo, ku dar blueberries si aad u darto. Ama waxaad ku dari kartaa canjeelada macaanka aad jeceshahay ama qaar ka mid ah miraha la diiray.

Macluumaadka nafaqada halkii adeeg (cuntada la diyaariyey iyadoo la isticmaalayo 2 ukun oo dhan iyo borotiinka whey): 418 kalori, 38g protein, 34g carbohydrate, 4g fiber cunto, 3g sonkor guud (0g sonkor lagu daray), 14g baruur

Canjeelada Borotiinada Caafimaadka leh ee 3-ka kooban ee ugu fiican: canjeelada baradhada macaan

U adeega: 1

Ma waxaad raadinaysaa ikhtiyaar aan hadhuudh lahayn, oo aan lahayn gluten-ka oo isugu yimaada si toos ah? Canjeelada baradhada macaan ee saddexda ah ayaa adiga loogu talagalay. (Dhammaan adiga)! (Haddii aad xiiseyneyso, haa, waxaa jira farqi u dhexeeya baradho macaan iyo caano.)

Maaddooyinka

• 1 baradho macaan dhexdhexaad ah
• 1 ukun ama 1/4 koob ukun cad oo dareere ah
• 1/4 shaaha qorfe

Tilmaamaha

1. Barootada dhowr jeer fargeetada ku mari oo ku kari microwave -ka 5 ama 6 daqiiqo ama ilaa jilicsan. U ogolow inaad qaboojiso ilaa aad si badbaado leh u maarayn karto. Ku rid hilibka baradhada mashiinka cuntada.
2. Ku garaac baradhada ukunta iyo qorfe ilaa ay ka samayso bayt.
3. Saliid ku duub saliid, subag, ama buufin oo kuleylka dhexdhexaad ka dhig. Marka skillet -ku kulul yahay, ku shub weelka digsiga. (Waxaad samayn kartaa laba canjeero oo waaweyn ama dhawr yar oo yaryar.) Si khafiif ah u raaci dhabarka qaaddada si aad u samayso qaabka canjeelada.
4. Karso ilaa inta la dejinayo, qiyaastii 4 illaa 5 daqiiqo dhinac kasta, kala badh badhkeed. Waqtiga karinta wuxuu ku xirnaan doonaa cabbirka canjeelada-keega yaryar ayaa qaadan doona waqti yar.
5. Ku wareeji saxan.
6. Ku sarraysii waxyaalaha la rabo oo ku raaxayso

Kala duwanaansho: Si aad u leexiso dhadhan macaan, ka tag qorfe iyo dusha sare leh avokado, farmaajo riyo, ama ukun.

Macluumaadka nafaqada (ee canjeelada borotiinka caafimaadka qabta iyadoo la isticmaalayo 1 ukun oo waaweyn, ka hor inta aan la dusin): 175 kalori, 8g protein, 26g carbohydrate, 4g fiber, 6g sonkor guud (0g sonkor lagu daray), 4g baruur

7 Cuntooyin kale oo Canjeero Barootiin oo Caafimaad Leh

Raadinta kala duwanaansho dhadhan ama ilo borotiinka 'keegaaga'? Sii wad akhrinta wax-kariska dhiiri-gelinta, shukulaatada-ka buuxan, iyo farmaajo-jiis-xoojiyay canjeelada borotiinka caafimaadka leh.

Canjeelada Protein Cheesecake

Cheesecake quraacda? Haa fadlan. Xidhmadaan farxaddu waxay ka kooban tahay budada borotiinka (iskuday kuwan haddii aad raadinayso xulashooyinka borotiinka ku salaysan dhirta) iyo buuxinta jiiska caanaha yogurt-ku salaysan. Waxaas oo dhan waxaa lagu kor saaray maraqa strawberry liin firfircoon si loo dhamaystiro abuurista macmacaanku u waxyoonay.

Soo qaado cuntooyinka canjeelada borotiinka caafimaadka leh: Canjeelada Protein Cheesecake

Canjeero Barootiin Shukulaato Kaynta Madow

Waxay u ekaan karaan mid ka mid ah caqabadaha cunista cunnada ee waalan oo laga yaabo inay ku kasbadaan cunto bilaash ah iyo xanuun, laakiin xidhmadan ayaa si la yaab leh kuugu fiican - waxaa lagu sameeyay budada borotiinka, kookaha aan macaanayn, yogurt -ka Giriigga, iyo jeeriga barafoobay. Waxaad la yaabi doontaa sababta aadan mar walba u ahayn qof subax.

Soo qaado cuntooyinka canjeelada borotiinka caafimaadka leh: Canjeero Barootiinta Kaynta Madow

Canjeero Barootiinka Buluuga ah ee Vegan-free

Canjeeladaan borotiinka caafimaadka leh oo aan lahayn gluten-free vegan gluten-free waxaa lagu sameeyaa mooska, miro, budada borotiinka, iyo caano geed linen ah

Soo qaado cuntooyinka canjeelada borotiinka caafimaadka leh: Canjeerada blueberry ee borotiinka

Canjeero Protein Raspberry Cajiib ah

Waxaa lagu duudduubay farmaajo hodan ku ah borotiinka iyo caanaha caanaha, oo lagu macaaneeyey raspberries barafaysan, canjeeladaan borotiinka caafimaadka leh ee ku salaysan hadhuudhku waa daaweyn aan dambi lahayn.

Hel cuntada canjeelada ee borotiinka caafimaadka qabta: Canjeelada Raspberry-Baahiyaha ee Baahiyaha leh

Canjeelada Gingerbread Canjeero Barootiin leh

Yaa u baahan cookies marka aad ku raaxaysan karto xeedhada canjeelada sinjibiilka basbaaska leh adiga oo aan dambi lahayn? Canjeerooyinkan borotiinka caafimaadka leh ee aadka u dheereeya ayaa isugu imanaya blender-ka (halkan waxaa ah lix nooc oo isku-darka wax-ku-oolka ah oo aan jecelnahay), waxayna si gaar ah u qaboojinayaan brunch-ka-sii-diyaarinta!

Soo qaado cuntooyinka canjeelada borotiinka caafimaadka leh: Canjeero Gingerbread Protein Canjeero udgoon

Caanaha lawska iyo canjeelada Protein Jelly

Dhallaankani gabi ahaanba waa bilaa gluten-la'aan, laakiin waxay xidhaan qiyaas halis ah oo borotiin ah iyo fiber ay ugu wacan tahay isku darka budada borotiinka, ukunta cad, burka qumbaha, iyo buuxinta subagga lawska ee dufanku ka hooseeyo. Waad ogtahay waxay dhahaan: Xidhmada canjeelada sare, waxay ugu dhowdahay Ilaah! Aamiin taas. (Laxiriir: Waa maxay Cunnada F-Factor-oo Caafimaad ma Leedahay?)

Hel cuntada canjeelada ee borotiinka caafimaadka qabta: Caanaha Lawska Borotiinada iyo Canjeelada Jelly

Shukulaatada oo dhan-sarreen Shukulaatada Canbaha lawska

Waxaa lagu sameeyey bur qamadi dhan ah, caano yicib, iyo ukun, canjeeladaan borotiinka caafimaadka qaba waxay awoodooda muruqa ka helaan subagga lawska budada ah, oo ku dara dhadhan nafaqo leh oo dufan yar iyo borotiin badan.

Soo qaado cuntooyinka canjeelada borotiinka caafimaadka leh: Canjeero Subagga Lawska oo Dhan

Dib u eegis loogu talagalay