Dipanekuku protheine: le diresepe ho fetisisa bakeng sa bophelo bo botle le ho pholosa botle!

Ho na lekunutu hore e le hore ho boloka 'mele oa ka sebopeho e ntle u lokela ho latela lijo. Litsebi tsa phepo ho kgothaletsa ho felisa le phofo le phahameng-khalori lijo e le hore ba finyelle ho lahleheloa ke boima ba 'mele. Ho phaella moo, ho sebelisoa ha lijo ka bophelo bo botle ho tla thusa ho thibela mafu a mangata a amanang le tsamaiso ea pelo le methapo le pampitšana gastrointestinal. Empa eseng kaofela ba ikemiselitse ho tela lijo tsa bona li ratang bakeng sa ho ja bophelo bo botle. Tabeng ena, litsebi tsa phepo ho kgothaletsa ho sheba bakeng sa mefuta e meng ea lijana monate. Ka mohlala, ho ena le ho li-pancake ba tloaelehileng o ka ja dipanekuku protheine. ho sebelisa ha bona ke e khethehileng ho lokisetsa thekenoloji, ka lebaka leo ba ka fumanoa ka tlaase-mafura le tse matlafatsang. Mona ba bang ba diresepe bakeng sa dipanekuku tsena.

dipanekuku khale protheine (ntle le lijo)

Protein dipanekuku ntle phaella ka ho re e be phofo e nkoa e le mohlala khale tsa ho ja ka bophelo bo botle. Ho lokisetsa ba hloka metsoako tse latelang:

1. dikgerama 300 ba tlaase-mafura a Cottage chisi le unsweetened.
2. Halofo ea protheine stingy.
3. 5 yolks lehe.
4. 300 g ya flakes oat.

Kopanya metsoako eohle, e seng ho siea makhapa. Futhumatsa pane, tšela ea batter. Ha dipanekuku metshetshe retelehela sootho, ka e fetang. Protein dipanekuku ka ile a sebeletsa le makotomane kapa lialmonde.

Ka blueberries le ba banana

Bakeng sa setokong bona pheha lihlahisoa tse latelang:

1. Tharo lehe makhooa.
2. E mong o qenehela protheine.
3. dikgerama 500 tsa blueberries.
4. dikgerama 500 tsa flakes oat.
5. Disintegrant (2 dikgabana).
6. Halofo ea se tsamaisang libanana tse butsoitseng.

Beha habore ka blender ka, sila fihlela phofo e. Ebe eketsa ho phofo ho baka, protheine, ba banana le protheine, 'me kaofela Remix hape. Motsoako oa dipanekuku protheine vsypte blueberries le pherekano. O ka ka nako eo tsoela pele ka ho toba ho dipanekuku ho hadika. Ho hlokahala hore ba Fry metsotsoana e 30 ka lehlakoreng le leng le ho 40-45 - ka tse ling. Pele ba sebeletsa, o ka khabisa mesaletsa ea blueberries and bananas ho.

Buttermilk dipanekuku

Dipanekuku protheine e tsoang ka yogurt hloka e ngata ea lijo tsa ho pheha, empa ulasan pelanggan e bontša hore ba ka ho toba le qhibiliha ka molomo oa hao.

1. 600 di ml nonfat ka yogurt.
2. dikgerama 500 tsa phofo.
3. dikgerama 500 tsa flakes oat.
4. A pinch ea letsoai.
5. teaspoon 'ngoe ea phofo ho baka.
6. 500 di ml lebese khuoa.
7. 3 lehe yolk protheine le 'ngoe.
8. Vanilla tsoekere.
9. Fresh monokotsoai le (Blueberry, raspberry, fragola le tse ling. D.).

Phofo, phofo ho baka, oats le letsoai hammoho ka saucepan le, hlohlelletsa ka tse ling tse lebese, ka yogurt, tsoekere, Vanilla le mahe. All whisk hantle. The metsoako e 'meli li ne li kopanngoa, li kena-kenane le joalo a se ke a fumana se ipopile. Ha u fumana hlama homogenous, o ka eketsa monokotsoai le pheha dipanekuku tse ho hadika 'pan. Kefir lokisetsa dipanekuku ka 1.5 metsotso ka lehlakoreng le leng le tšoanang le ka tse ling.

crepes chokolete

Protein li-pancake le tatso chokolete - qala haholo ho letsatsi. sejana ena hlasimolla hao le emisa ka tsela e molemo. Ho lokisa chokolete dipanekuku protheine, Stock ka ka metsoako e latelang:

1. Halofo protheine stingy. Ho ntlafatsa tatso ea chokolete, kgetha protheine le tatso ya botoro peanut.
2. 5 lehe liprotheine.
3. thispone 1 ya botoro peanut.
4. tablespoons 2 flakes kokonate.

Lehe makhooa ba pele ba ho sephali eaba kopanya metsoako tsohle. Ho ke ke bohlokwa hore e batter teteaneng. Mora sehlahiswa luba, etsa bonnete ba hore motsoako bakeng sa dipanekuku protheine ne ke se na se ipopile. Ha tsohle tsoela hantle, ba qala ho tšela hlama holim'a griddle preheated. Besitse ka dipanekuku kamehla. Ha o etsa kopo o ka khabisa le matokomane, botoro peanut kapa litholoana.

dipanekuku banana boat

Ho lokisa, banana protheine dipanekuku hloka metsoako ana:

1. 1 protheine o qenehela molemo le tatso Vanilla.
2. dikgerama 300 tsa flakes kokonate.
3. 1 butsoitseng, banana.
4. thispone 1 ya oli ea kokonate.
5. 6 mahe.
6. Sinamone.
7. Maple sirapo (ho latsoa).

Protein dipanekuku le ba banana lokisetsa e latelang: pele lehe ho feletseng shapuoa, joale ba eketsa flakes kokonate, halofo ea banana, e sithabetseng ka mush, e nyenyane maple leaf sirapo. lihlahisoa tsohle li tsoakane hammoho ho fihlela ha le boima homogeneous. oli ea kokonate lokela ho halefile a ya microwave e, ka nako eo eketsa ho dipanekuku Remix.

Futhumatsa pane, tšela e oli hanyane 'me ba qale ho hadika sa pancake. Ba itokiselitse ho ka tsela e tšoanang e le dipanekuku kamehla. Ha sebeletsa o ka tšela bakiloeng ea maple leaf sirapo le elata le ba banana.

Protein li-pancake le fragole le sefate sa almonde e oli

E le hore ho loka ho joalo dipanekuku protheine, o lokela ho ba le bonyane ya dihlahiswa:

1. 1 o qenehela protheine, ka go tlhaolega le tatso Vanilla.
2. 400 di ml metsi hloekileng.
3. 3 lehe protheine.
4. A batla a ea fragole a hloekileng.
5. thispone 1 ya oli almonde.
6. Maple sirapo.
7. 1 teaspoon tsoekere ea tšoereng molepo.

Kopanya metsoako tsohle. Hang ha ho batter tla boreleli tumellano, o ka qala ho hadika sa dipanekuku tse fetang mocheso mahareng. Hangata ba ne ba lokela ho fetola: ka hang mong le e mong halofo motsotso. Pele ba sebeletsa, tšela holim'a poleiti hanyane almonde botoro ka holimo, eketsa ho natefisa tatso, maple leaf sirapo le sehiloeng fragola ka halofo.

Protein li-pancake Fast lijo

Protein dipanekuku, le risepe ea eona e fanoeng ka tlaase mona, ba lokisetsa metsoako tse tharo feela:

1. Halofo ea se tsamaisang libanana tse butsoitseng.
2. 1 lehe yolk.
3. 2 lehe makhooa.

Beat yolks le makhooa ho fihlela boemo foamy. Setoto banana le fereko e, eketsa e le mokelikeli lehe. Hlohlelletsa lihlahisoa ho fihlela motsoako thickens. Ka mor'a moo, u ka Fry ea dipanekuku tse.

Protein dipanekuku - e ke e le sejana se setle sa lijo tsa hoseng, tse tlatsa o le microelements e molemo ka tlhahiso ho pholletsa le letsatsi.