Nā hoʻomoʻa pā protein homemade

Anter

• 1. Paʻa protein Vegan
• 2. Paʻa protein kalepona haʻahaʻa
• 3. Paʻa protein paʻakai
• 4. Paʻa protein māmā
• 5. Paʻa protein pono 

Maʻaneʻi e hōʻike mākou i 5 mau papa ʻaukā protein nui hiki ke hoʻopau ʻia i nā meaʻai māmā ma mua o ka ʻaina awakea, i ka papaʻaina mākou e kapa aku ai ʻo colação, a i ʻole i ke awakea. Ma ka hoʻohui ʻana i ka ʻai ʻana i nā kīle palaʻai hiki ke lilo i mea koho ʻē aʻe i ka hoʻomaʻamaʻa mua a ma hope paha no ka mea hāʻawi lākou i ka ikehu a loaʻa nā protein i kōkua i ka hoʻonui ʻana i ka nui o nā mākala. Maʻalahi ke loaʻa nā mea i hoʻohana ʻia, akā hiki ke hoʻololi ʻia e nā poʻe ʻē aʻe, e like me kāu ʻono pilikino a ʻoi aku ka palekana no ka poʻe i loaʻa nā maʻi āpau, ka hoʻomanawanui ʻole o ka meaʻai, a no nā mea ʻai ʻole a me nā mea ʻona,.

Hoʻohui ʻia, ma ke ʻano nui, ʻoi aku ka olakino o ka mea i hana ʻia ma ka home no ka mea he olakino kēia mau meaʻai, ʻaʻohe i hoʻohui ʻia ke kō a hiki ke kōkua i ka pohō kaumaha, ke ʻāpana lākou o ka papa ʻaina haʻahaʻa-calorie a me ka hoʻoikaika kino maʻamau, o ka awelika ikaika nui.

Eia nō naʻe he mea nui ia ʻaʻole ia wale nō ke koho meaʻai māmā i kēlā me kēia lā akā he meaʻai pono a maikaʻi loa ia no nā lā pōkole loa.

E ʻike pehea e hoʻomākaukau ai i nā meaʻai maikaʻi loa.

1. Paʻa protein Vegan

Nā Pono

• 1/2 kīʻaha i pulu i ke kīʻaha
• 1/2 kīʻaha moa moa
• 3 punetēpō o ka palaoa ʻalemona
• 3 punetēpu o ka oat bran
• 2 punetēpō pīpī pīnī

Hoʻomākaukau hoʻomākaukau

Pepelu i nā lā a me nā moa i loko o ka mea kāwili a kāwili paha, a laila hoʻohui i ke koena o nā mea hoʻohui a kāwili i kahi pola. E hoʻokomo i kēia hui ʻana i kahi palapala me ka pepa a lawe iā ia i ka pahu hau no 2 mau hola. A laila e hemo i ka pepa pepa a ʻoki i nā kī i ke kinona āu e makemake ai.

2. Paʻa protein kalepona haʻahaʻa

Nā Pono

• 150 g pata pīnakai ʻole i hoʻomomona ʻia
• 100 ml o ka waiū niu
• 2 col o ke kī (10 g) o ka meli (a i ʻole nā ​​molake)
• 2 mau hua keʻokeʻo (70 g)
• 50 g o ka pī kuʻi a paʻakai ʻole ʻia
• 150 g olonā

Hoʻomākaukau hoʻomākaukau

Hoʻohui wale i nā meaʻai āpau i kahi ipu a kāwili ʻia e ka lima a hiki i ka waiho ʻana o kahi palaoa kāwele. E kau ma luna o kahi pā me ka pepa pepa a me ka hau no 2 mau hola. A laila e hemo mai ka pahu hau a ʻokiʻoki i ke ʻano i makemake ʻia.

3. Paʻa protein paʻakai

Nā Pono

• 1 hua manu
• 1 kīʻaha ʻolokaʻa ʻia
• 1 punetēpō o ka palaoa flaxseed
• 1 1/2 grated cheese Parmesan
• 1 pinch o ka paʻakai a me ka pepa
• 1 pata pīni pīnī
• 3 punetēpu o ka waiū
• 1 puna o ka hū a me ka pauka (mōʻī)

Hoʻomākaukau hoʻomākaukau

E kau i nā meaʻai āpau i loko o kahi pola a kāwili pū me kou mau lima a hiki i ke ʻano kaulike. E hoʻonoho i loko o ka ipu keke ʻEnelani, uhi ʻia me ka pepa ʻākala a hoʻomoʻa no 20 mau minuke a hiki i ke gula gula. A laila ʻokiʻoki i ke ʻano i makemake ʻia, wela mau nō.

4. Paʻa protein māmā

Nā Pono

• 1 kīʻaha ʻolokaʻa ʻia
• 1/2 kīʻaha granola
• 4 punetēpō pīpī pīnī
• 4 punetēpō o ka palaoa koko
• 1/2 kīʻaha wai

Hoʻomākaukau hoʻomākaukau

Hoʻohui i nā mea hana āpau me kou mau lima a hiki i kou loaʻa ʻana i kahi palaoa kāwele. E kau i kahi pā i hoʻopaʻa ʻia me ka pepa pepa, kaomi a hiki i ke ʻano kaulike a me ka hau no 2 mau hola a laila ʻokiʻoki i ke ʻano āu e makemake ai.

5. Paʻa protein pono 

Nā Pono

• 100 g palaoa ʻalemona
• 100 g o nā lā i pulu
• 100 g o nā fiku maloʻo
• 60 g o ka niu i kuʻi ʻia

Hoʻomākaukau hoʻomākaukau

E kuʻi i nā mea hana āpau i ka mīkini mea ʻai, a laila e hoʻouluulu me kou mau lima, a hiki i ke ʻano o ka palaoa kāwili. E hoʻokomo i loko o kahi pā i uhi ʻia me ka pepa pepa a me ka hau no 2 mau hola. Ma hope o ka hemo ʻana, ʻokiʻoki iā ia i ke kinona āu e makemake ai.

No ka hana ʻana i ka palaoa ʻalemona i ka home, e hoʻokau wale i nā ʻalemona i loko o kahi mea hana meaʻai a hiki i ka hāʻule ʻana i ke ʻano o ka palaoa.

Hiki nō hoʻi ke hana i ka pata pīnati homemade a i ʻole kāpili, kau wale i 1 kīʻaha o nā pī piʻi ʻole i hoʻomoʻa ʻia i ka mea hana a i ʻole blender a kuʻi a hiki i ka hana ʻana i kahi paʻi creamy, pono e mālama ʻia i loko o kahi pahu me ka uhi i loko o ka pahu hau. Hoʻohui ʻia, hiki ke hana i ka paʻakai i ka paʻakai a i ʻole nā ​​mea momona e like me ka ʻono, a hiki ke paʻakai ʻia me kahi paʻakai liʻiliʻi, a i ʻole momona ʻia me kahi meli liʻiliʻi, no ka laʻana.