Ke lulu nei ʻo 3 protein protein e wehewehe

Lulu ke kumuʻiʻo

Inā makemake ʻoe e hoʻonui i ka nui o nā mākala, pono ʻoe e hoʻohui i ka hoʻoikaika kino me ka papaʻai i waiwai i nā goma a me nā protein. ʻOiai pinepine ka hoʻohana ʻana o nā mea hoʻoliʻiliʻi protein, ʻoiai lākou pono no ke kūkulu ʻana i nā mākala. I kēia lā hiki ke ʻimi i ka pauka protein no kēia kumu, ʻoiai hiki iā ʻoe ke loaʻa maʻalahi i ka meaʻai.

Hoʻohana ʻia ka protein i kēia hihia e hoʻololi i ka momona i nā mākala, akā no kēia, pono e hoʻohui iā ia me ka haʻuki. ʻO ia, ʻo ka lawe ʻana i kahi waihona protein-based ʻaʻole ia e hana iā ia iho, hiki iā ia ke hoʻonui iā ʻoe i ke kaupaona. No laila pono ʻoe e hoʻomanaʻo he kūpono kēia mau lulu, ke hoʻohui ʻia lākou me kahi hoʻolālā maikaʻi, ʻo ka mea kūpono e lawe iā lākou ma hope o ka hoʻoikaika kino, e nānā a koho i kāu punahele.

Lulu ka protein home

Ke lulu nei kēia mau protein protein, me nā meaʻai kūlohelohe a olakino hoʻi, kūpono no ka wehewehe ʻana i kou mau mākala. He olakino lākou, olakino a ʻo ka mea nui loa, ʻono lākou. E hoʻāʻo i kēia mau ʻaoʻao a koho i kāu punahele, aloha ʻoe iā lākou.

Mālama maiʻa

Lulu ka protein maiʻa

ʻO ka maiʻa ka meaʻai punahele a nā poʻe ʻaleʻale, ʻoiai he kumu maoli ia o ka potassium a me nā kō maoli kōkua iā ʻoe e hoʻōla i kou kino ma hope o ka hoʻolālā. E hoʻomākaukau i kahi haʻalulu protein maiʻa e pono ai ʻoe.

  • Ka hapalua lita o waiu
  • 2 bananas
  • 5 hua i hoʻolapalapa ʻia, o kahi āu e hoʻohana ai i nā keʻokeʻo he 5 a me nā yolks 2 wale nō
  • 2 punetēpō lokomaikaʻi o oatmeal

He mea maʻalahi ka hoʻomākaukau, pono ʻoe e kau i nā meaʻai āpau i ka blender a hui maikaʻi a hiki i ka loaʻa ʻana o ke ʻano āu e makemake ai i ka ʻoi. Hiki iā ʻoe ke lawe anuanu me kahi hau, kaila smoothie, aiʻole i ka mahana wela. Ma hope o ka hoʻolālā paʻakikī e kōkua ia iā ʻoe e ola wikiwiki.

Walnut smoothie

Walnut smoothie

ʻO nā huaʻai he meaʻai i piha i nā pono olakino, mahalo i ka mea waiwai lākou i nā Omega3 fatty acid. Eia kekahi he kumu kūlohelohe lākou o ka protein protein, no laila e nalo paha ia mai kāu papa inoa o nā lulu home e wehewehe. ʻO kēia nā mea pono e pono ai ʻoe e hoʻomākaukau i kēia smoothie walnut.

  • 300 ml o waiu
  • he yogurt Helene ʻono kūlohelohe me ke kō ʻole
  • he pūpū o walnuts
  • hapalua kīʻaha o agua
  • nā keʻokeʻo o 3 mau hua manu moʻa ma mua
  • un banana

Hoʻohui pū i nā mea hoʻohui āpau i loko o ke kīʻaha kāwili a hiki i ka loaʻa ʻana o kahi mānoanoa maikaʻi, me ka ʻole o nā puʻupuʻu a me ke ʻano āu e makemake ai. Inā ʻoe e pono, hiki iā ʻoe ke hoʻohui iki i ka waiū a i ʻole ka wai e hoʻomāmā ai i ka hoʻoluliluli. Hoʻohui i nā pahu hau a loaʻa iā ʻoe kahi mea hōʻoluʻolu a me ka momona momona ma hope o ka hana.

Lulu hua manu

Lulu ka protein me ka hua manu

Loaʻa ka hua i ka protein a no laila ʻaʻole e nalo i ka papaʻai o ka mea makemake e hoʻonui i ka nui o nā mākala. Ma waho aʻe o ka noho ʻana he meaʻai olakino piha i nā mea momona pono, hiki ke lawe ʻia i nā ʻano like ʻole, e like me ka mea inu ʻono e like me kēia lulu protein. E nānā i nā mea hoʻohui.

  • 3 hua keʻokeʻo a i ʻole 90 gram o keʻokeʻo hua manu pasteurized
  • he lita o waiu
  • un banana
  • 3 punetēpu o oatmeal

Hoʻohui i nā mea hana āpau a hiki i ka loaʻa ʻana o kahi leʻaleʻa me ke kūlike āu e makemake nui ai. Inā nui ka wai, hiki iā ʻoe ke hoʻohui i kahi punetune o ka oatmeal a inā mānoanoa, he wai liʻiliʻi. E inu ʻoe i ka ʻalalā ma hope o ka hana ʻana a i ʻole ma mua o ka hele ʻana i waho no kahi hoʻomaʻamaʻa i ke kakahiaka, no ka mea he kumu ikaika loa ia no ka hoʻoikaika kino.

I ka wā e inu ai i nā protein protein

Pono e lulu i ka protein i mua o a ma hope paha o kahi hoʻolālā, no ka mea ʻo kēia ke kino e hoʻopili pono i nā protein i nā protein. Inā loaʻa iā ʻoe hoʻokahi protein lulu i ka lā, ʻo ka mea aʻoaʻo loa e hana ia ma kahi o 30 mau minuke ma hope o ka hana ʻana i kāu hoʻomaʻamaʻa. Inā makemake ʻoe e hoʻoluliluli i ʻelua protein protein i ka lā, kūpono ia e loaʻa hoʻokahi no ka ʻaina kakahiaka.

I kēia ala, hiki i kou kino ke hoʻohana i nā keu pono o ka protein me ka hana o kēlā me kēia lā. I kekahi hihia, e hoʻomanaʻo i kēlā pono ia e hele pū me ka protein me ka hoʻoikaika kino. Inā ʻole, hiki ke lilo i momona a hoʻonui i ka momona. E hoʻohana pono i nā kumuwaiwai kūlohelohe a me kāu hana, e loaʻa iā ʻoe ke kino āu e makemake ai.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.