Ini ndakatengwa zvikuru-muchirevo chokunyora huwandu hweprotini yandiri kudya - uye kuti ndiri kuve nechokwadi chokuti mhuri yangu inodya - kwekanguva. Mapuroteni anongokuita kuti unzwe zviri nani, anokupa simba rakakura. Zvose nyanzvi dziri kuwedzera mu: protein, yakanaka.
Asi vazhinji veyi nyanzvi vanokurudzira kuwana 25 kusvika ku30 gramu yemapurotini mangwanani, masikati masikati. Um, hongu, izvo zvakanga zvisina kuitika mumba mangu. Apo ini ndakatanga kushanda neMushandirapamwe weMiraki, ndakaona kuti kufanana navazhinji veAmerica takanga tava kuperevedza muhuwandu hweprotini taidya kuti titange mazuva edu. Uye mapuroteni aya ekudzoka kwemasikati, haasi kuisa mukati memazuva ezuva, haisi iyo nzira yakanakisisa yekuti muviri wako uri kuwana zvakanyanya kubva puroteni iyo miviri yedu inoda. Boo, hiss, asi kugadzirisa zvachose uye nyore nyore.
Chokutanga, chero chipi zvacho chauri kudya, taura chikafu chinokonzera hupfu-8 chemukaka kuti uende nayo, nokudaro kukupa 8-gram kutanga kune icho chinangwa. Zvadaro funga nezvezvimwe zvinoshandiswa zvinotakura mapuroteni emangwanani mangwanani kuti uende kwenguva yakareba nemukaka iwoyo, uye uite kuti unzwe wakakwana kwenguva yakareba.
Ndakaita imwe shanduro yeChirungu Muffin Pizzas yezvokudya zvekudya uye zvokudya zvechinguva kwechinguva, asi ikozvino ndiri kufunga nezvekuita kuti ivo vapurotini akawanda vagare. Mazai! Izvo, pamwe chete cheese, pamwe chete negirazi yekaka yekaka. Iyo ipuroteni yakakura? 30 gm. Bhoom, sezvinoitwa nevanakomana vangu, nechitarisiko chekuratidza kuti vanhu vari mumakore avo makumi mana vane bhizinesi vanoedza kuedza.
Uye izvi shamwari dzangu ipuroteni yakachengetwa kudya mangwanani-ngwanani iyo masikati-iwe pachako achakuvonga iwe uri ndoga. Vakomana vangu vaviri, uye murume wangu, vakanyongedza izvi.
Unoda kukunda mukaka here? Kuregererei? Tora mapuroteni emambakwedza emukaka-paired pamusoro pe Insta / Twitter / FB, tiratidze kuti mukaka neprotein yepamusoro yepamusoro yako chikamu chemu #mymorningprotein yako, uye iwe unogona kukunda gore remukaka pamwe neyekuita basa kuti ikubatsire kuzadzisa zvinangwa zvako muna 2016. Mumwe muzukuru mukuru mubayiro achakunda makore 8 emukaka! Iva nechokwadi chekushandisa #MyMorningProtein uye #promo kuti akakodzera kukunda. Uye shanyira MilkLife.com/morningprotein kuti uone kuti iwe unogona sei kuzadzisa kapu yako nemukaka kuti uswedere pedyo neprotein yako yemangwana.
Zvamunoda
- 2 Chirungu cheChirungu, kupatsanurwa
- 4 tablespoons marinara kana imwe spaghetti muto
- ½ mukombe shredded mozzarella cheese
- 1 tablespoon unsalted batare
- 4 mazai makuru
- Kosher munyu uye pepper inotanga pasi kuti inwe
- 2 teaspoons fresh oregano mashizha
- 1 tablespoon yakagadzirwa Parmesan
Nzira Yokuita Izvo
- Preheat oven kusvika 400 °. Tora rimmed baking sheet ne aluminium pepi. Isai muChirungu muffin halves pakabika pepa uye chigunwe chechigunwe kwemaminitsi mana, kusvikira mhete yegoridhe yakaoma.
- Paridza 1 kipuniko chepuuce pane imwe mufini mufini, uye isa 2 maspuniji echesi pamusoro pega roga. Dzoserai muffin pani uye mudzose kuhando kuitira imwe maminitsi 4, kusvikira cheese isungunuka.
- Panguva iyi unosvibisa bhotela iri muhombe yakakura pamusoro pepakati yakanyanya kupisa. Ikani mazai uye fry ivo vaifarira (Ndinoda kuvabikira kwemaminitsi anenge matatu, uye chengetai pani kune imwe 2so iyo zvigwamba zvakasimudza zvakanaka, asi iyo yolk inoramba ichitinhira).
- Bvisa mafirimu eChirungu kubva muchoto, kumusoro imwe neimwe neza yakabikwa, nguva nemunyu uye pepper, uye pamwe chete inosasa pamusoro pe oregano neParmesan. Shumira pakarepo ne 8-ounce girazi remukaka.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 467 |
| Total Fat | 24 g |
| Saturated Fat | 11 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 487 mg |
| Sodium | 770 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 3 g |
| Protein | 27 g |