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ʻ .lelo aʻoaʻo hoʻoikaika kino

hamburger

lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

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Home > ʻAiʻai Pono > Kaʻai kūpono no ka loaʻa nui o nā mākala > Whey Cake: e aʻo i 10 mau meaʻai maʻalahi!

Whey Cake: e aʻo i 10 mau meaʻai maʻalahi!

E aʻo i nā papa hana kaka kaka 10 Power Fit! Mai ʻeha i ka wā o kāu papaʻai, e aʻo e hana i ka mea ʻono a ʻoi aku ke olakino me nā ʻano ʻokoʻa a me nā meaʻai momona.

uhi-keke-whey

ʻIke mākou i mea e hoʻokō ai i kekahi pahuhopu, he mea nui ia e nānā nui, e hoʻoholo a, ʻoiaʻiʻo, e ukali i kahi papaʻai olakino e kōkua iā mākou e hoʻokō i kā mākou e manaʻo ai.

A laila he aha ka mea e manaʻo nei ka poʻe e hiki ke hoʻopili i kahi papaʻai meaʻai aʻu e hōʻike ai, pono wale ʻoe e hoʻopili i ka ʻiʻo, nā hua manu, nā mea hoʻohui, nāʻuala i nā mea āpau. Akā ʻaʻole pololei kēlā ma laila ... ʻAʻole ia pēlā e hiki ai iā ʻoe ke kiʻi i ka nui kūpono o nā protein a me nā huehue e pono ai i kēlā me kēia lā.

ʻIke wau e noʻonoʻo paha ʻoe i ka papaʻai kaulike kahi mea 'moa', akā makemake wau e hoʻomaopopo ʻoe, ʻo kēia ʻano papaʻai e hoʻololi ai i ka loaʻa kino.

Makemake wau e kamaʻilio e pili ana i kahi mea paʻakikī e ʻokiʻoki mai kāu papa kuhikuhi, nā pōpō, nā berena, nā mea ʻono, a pēlā aku.

ʻO ia ke kumu i hoʻoholo ai wau e hoʻolauna iā ʻoe kaka kaka, kahi pōpō e hāʻawi nui i kāu mau hana, me ka manaʻo nui i ka hoʻololi ʻana o ka protein, a e ʻoi aku ka maikaʻi, me ka haʻahaʻa o ka calorie. Ua noʻonoʻo paha ʻoe i kahi papaʻai momona a ʻono hoʻi? manaʻo o kaka kaka !! =D

A laila ... inā makemake ʻoe e aʻo 10 mau hana ʻoluʻolu a maʻalahi hoʻi o kēia keke e kōkua iā ʻoe e hoʻonui i kāu hana, mai hōʻoki i ka heluhelu ʻana i kēia ʻatikala.

Hiki i ka palaoa whey ke pani i ka lulu maoli?

He mea nui iā ʻoe e hoʻomaopopo ʻoiai ʻo ka keke pala ka mea momona, i ka hoʻohui o ka hoʻoulu ʻana i kou lā a me ka paipai ʻana i ka piha o ka manaʻo, ʻaʻole ia he mea pani no kahi lulu whey maoli

He aelike kā mākou? A laila, e hele i ka nīnau aʻe!

He aha ka manawa e hiki ai iaʻu ke hoʻopau i ka pōpō palaoa?

ʻO kahi keke Whey kahi koho maikaʻi loa no ka ʻaina kakahiaka, no ka mea, kōkua ia iā ʻoe e hoʻomaka i kou lā me ka ikaika, ka ikaika a me ka manaʻo o ka māʻona, a i ʻole hiki ke hoʻopau ʻia ma hope o ke aʻo ʻana.

No laila e iho i ka ʻoihana? Ma lalo iho, e aʻo i nā koho hoʻāo momona a maikaʻi hoʻi!

Nā Pākaukau Whey Cake

E aʻo i nā mana hoʻomoʻa mana he 10 i kēia manawa!

1. Kaʻai: ʻO ka palaoa kāwili ʻia Vanilla

Mea Kai:

  • 3 scoops o vanilla flavored ʻo Whey Protein (ka huina o 90g);
  • 1 kīʻaha oaka;
  • 150ml o ka waiū soy;
  • 5ml (1 teaspoon) o ka nui vanilla;
  • 4 keokeo hua manu;
  • 30g (2 punetēpō) o nā walnuts;
  • 30g (4 wae) o nā hua kukui Brazil;
  • 1 punetēpō o ka palaoa kālua.

Hoʻomākaukau:

  • E kuʻi i nā hua keʻokeʻo a waiho iā lākou
  • ʻokiʻoki i nā walnuts a me nā chestnuts
  • I loko o kahi pahu, mālama i nā mea hana āpau (koe wale nā ​​keʻokeʻo hua manu) a hiki i ka loaʻa ʻana o kahi hui like.
  • E hoʻohui i ka hua manu keʻokeʻo i mea hoʻohui i nā hoʻohuihui
  • Hoʻopili i ka pā me ka pepa pepa
  • E ninini i ka paila i loko o ka pā a hoʻokomo i loko o ka umu no 20 mau minuke
  • ʻOhi i ka pōpō me kahi pahi hoʻomaʻemaʻe, maloʻo e nānā inā pala ka palaoa. Inā hoʻomaʻemaʻe ka pahi hiki iā ʻoe ke wehe iā ia mai ka umu mai.

2. Hoʻomākaukau: Whey Cupcake

 Mea Kai:

  • 3 punetēpō o ka mea momona momona;
  • 3 punetēpō o ka koko kaola;
  • 3 punetēpō o ka oatmeal;
  • ½ punetēpō o ka palaoa kālua;
  • 1 keokeo hua manu;
  • 50 ml soy extract (waiū soy);
  • 30 g o kokoleka flavored Whey Protein.

Hoʻomākaukau:

  • Ma ke ala like e like me kāu hana ʻana i ka brigadeiro, hoʻokaʻawale i nā meaʻai āpau i kā lākou mau ʻāpana a laila hoʻolei iā lākou āpau i loko o kahi pola a kāwili - koe wale no ka waiū, e haʻalele ʻoe iā ʻoe.
  • A laila, me ka mālie (ʻoiai ʻoe he moʻo nui), e hoʻohui mālie i ka ʻāpana o ka waiū, e hoʻoulu mau nei i ka ʻike a ʻike ʻoe i ka kiko palaoa
  • Ke ʻike ʻoe i ke kiko, e hoʻohana i kou mau lima ponoʻī e hana i nā pōpō kīʻaha (ʻaʻohe hoʻohana o kēlā mau pōpō mākaukau i piha i nā frills) a waiho i kēlā me kēia i loko o ka pahu hana kuke.
  • E hoʻomoʻa no ʻeono mau minuke i ka mahana o 200 ° C a, ke ʻeleʻele, hiki iā ʻoe ke lawe a ʻono iā ia.

3. Kaʻaʻai: Kuki Whey a me kaʻuala

 Mea Kai:

  • 300 g o kaʻuala i hoʻolapalapa ʻia a palu ʻia;
  • 2 mau hua manu;
  • ½ kīʻaha laiki kākā (laiki waiū);
  • 1 scoop o vanilla flavored Whey Protein;
  • 2 punetēpō o ka palaoa laiki;
  • 1 teaspoon xanthan gum;
  • 1 kahi teaspoon o ka palaoa kālua;
  • 1 kahi teaspoon o ka vanilla extract a i ʻole ke kumu.

Hoʻomākaukau:

  • Ma mua o ka hoʻomaka ʻana e hoʻomākaukau i ka palaoa, e waiho i ka umu i mua o 180 ° C. E kiʻi i kahi pola e hoʻokomo i loko o kaʻuala i kuke ai a hoʻomaka i ka mashing iā lākou āpau — me kou mau lima kīnā ʻole.
  • A laila hoʻohui i nā hua a me ka laiki, e hoʻouluulu mau e mālama i ka hui like ʻana.
  • Ke laumania ka palaoa, hoʻohui i nā mea maloʻo, a hoʻohui maikaʻi - hoʻohana i kāu taleni ogre e hoʻomākaukau koke i kēia hui.
  • Ke mākaukau ka palaoa, hoʻomākaukau i nā apo keke liʻiliʻi a i ʻole hoʻokau wale i nā mea i loko o ka pahu keke huinahā a hoʻomoʻa no 30 mau minuke.
  • Ma hope o ke gula, lawelawe wale me kahi jelly hua e hele pū ai!

 4. Hoʻomākaukau: Cake Whey i Mug

 Mea Kai:

  • 1 punetune o ka wai
  • 1 punetēpō pālahalaha o margarine
  • 1 hua manu
  • 1 scoop o ka whey āu i koho ai

Manaʻo kōkua: ʻO nā ana no 1 mug. No nā mea nui aku, pālua wale nō, pākolu a pēlā aku.

Hoʻomākaukau:

  • I loko o ka mug e hoʻohui i ka wai, ka hua manu a me ka margarine. E kāwili iki a laila hoʻohui i ka scoy scoop. Hoʻohui maikaʻi a hiki i ka hoʻokumu ʻana i kahi homogeneous mass.
  • Ma hope o kēlā, hoʻokomo i loko o ka hawewe uila no 1min. Ma hope o 1min, inā palupalu iki ia, e waiho iā ia no 30sec hou… ma hope o nā mea āpau, he mana ko kēlā me kēia micro.
  • He wikiwiki ia, kūpono a proteinaceous loa ia.

5. Recipe: Pā Maiʻa Whey

 Mea Kai:

  • ʻO nā hua manuahi 5
  • 5 maiʻa
  • 2 mau kīʻaha oaka
  • 2 scoops o ka wey protein
  • 2 punetēpō o ka palaoa kālua

Hoʻomākaukau:

  • Pākuʻi i nā hua a me ka maiʻa i loko o ka blender
  • hoʻohui i nā ʻoka
  • Hoʻohui i ka whey a hui, a hiki i ka hui ʻana.
  • E hoʻohui i ka hū a kāwili me kahi puna
  • Ma kahi pā, kau i ka pepa pepa a hamo i ka ʻaila ʻoliva
  • E kau i ka palaoa ma ka pā a hoʻomoʻa no kahi o 30 mau minuke

6. Recipe: Kāki whey flavour kokoleka

 Mea Kai:

  • 2 mau kīʻaha palaoa āpau;
  • 1 kīʻaha koko ka pauka;
  • 1 kīʻaha kō kō;
  • 2 punetēpu o ka meli;
  • 3 mau hua manu;
  • ½ kīʻaha ʻaila niu;
  • 1 ½ kīʻaha skim waiū;
  • 1 punetēpō o ka palaoa kālua;
  • ½ kīʻaha o nā Nati;
  • 1 kīʻaha hua malo;
  • 30g o kokoleka flavored Whey Protein.

Hoʻomākaukau:

  • I loko o kahi pola, kau i ka hapa nui o nā meaʻai o ka meaʻai, koe wale nā ​​hua.
  • E hoʻokaʻawale ʻia nā hua i loko o kahi pola ʻē aʻe, a kuʻi i nā keʻokeʻo a hiki i keʻokeʻo i ka hau i kahi kūpaʻa paʻa.
  • A laila hoʻohui wale i nā keʻokeʻo a me nā hua.
  • Ma kahi o ka hamo ʻana i ke ala i ke ala kuʻuna, e hoʻohana i ka pepa ʻāpana e kaha iā ia, no ka mea ʻoi aku ke olakino.
  • Pēlā ʻoe e alo ai i ka hoʻopōkole ʻana o ka margarine a i ʻole ka bata a ʻaʻole pili ka keke i ka lalo o ka pā.
  • Hoʻomoʻa no 40 mau minuke i ka mahana mahana.

7. Mea ʻai: ʻO ka palaoa kāwili ʻia ʻo Apple

 Mea Kai:

  • 3 mau hua manu;
  • ½ kiaha aila niu;
  • 2 mau ohia;
  • 1 kīʻaha kīʻaha palaoa āpau;
  • 1 kīʻaha o ka protein whey;
  • 2 mau kīʻaha kīʻaha demerara;
  • ¼ kīʻaha o ka oat flakes tī;
  • 2 punetēpō o ke olonā;
  • 1 punetēpika kinamona pauka;
  • 1 punetēpō o ka palaoa kālua.

Hoʻomākaukau:

  • I ka mea kāwili, kuʻi i nā hua manu, ka ʻāpala peel a me ka aila niu.
  • Pepehi maikaʻi i nā mea āpau a hiki i ka lilo ʻana i palaoa a hoʻokaʻawale ʻia.
  • I kahi kīʻaha ʻokoʻa, kau i ka palaoa, ka palaoa a me ke kō; kāwili i nā mea āpau a hoʻohui i ka ʻoka, linseed, cinnamon pauka a ninini i ka hui ʻana mai ka blender.
  • ʻO ka hope, e hoʻomoʻi i ka hū pauka a hui pono i ʻole ka palaoa a me ka hū e koe.
  • Kau ma ka pepa bakena ma kahi o ka hamo.
  • Preheat ka umu i 200º a waiho i ka palaoa e hoʻomoʻa no 40 mau minuke a i ʻole ke gula.

8. Meaʻai: Kāki Whey flavono me Tangerine a me granola

 Mea Kai:

  • 1 wehe ʻole ʻia i ka tangerine holoʻokoʻa;
  • 2 punetēpō o ke olonā gula;
  • 4 mau hua manu;
  • 3 punetēpō o ka aila niu wai;
  • 1 a me ke kīʻaha o ke kō kō demerara;
  • ¾ kīʻaha kī o ka palaoa palaoa a pau;
  • 1 a me ka scoop o ka protein vanilla whey;
  • ¾ kiaha o ka tī granola;
  • ½ punetēpō o ka palaoa kālua.
  • ½ kiaha o ke kī kō;
  • 3/4 kīʻaha o ka wai tangerine;
  • 2 punetēpu o ka flaxseed (pono ʻole).

Hoʻomākaukau:

  • E holoi pono i nā tangerine, ʻokiʻoki iā lākou i ka hapalua a hemo i ka pua a me nā ʻanoʻano. I kahi blender e waiho ai ka flaxseed, nā hua manu, ka aila a me ke kō.
  • Pākuʻi i nā mea āpau ma kahi o 5 mau minuke a hiki ke hoʻoheheʻe ʻia a hoʻohui maikaʻi ʻia nā mea hoʻohui.
  • E hana ia i kahi kalima homogeneous e pono e waiho ʻia i loko o kahi pale a hui pū ʻia me ka palaoa, ka palaoa a me ka granola.
  • Hoʻohui mālie.
  • Hoʻohui i ka hū hope, e hoʻoulu mau.
  • E hoʻonoho i ka palaoa i loko o ka ipu bakena me ka pepa pepa a hoʻomoʻa i loko o ka umu hoʻomehana preheated no 35 mau minuke a i ʻole ke gula.
  • No ka ʻaila, hui pono i ke kō a me ka wai tangerine ma kahi ahi liʻiliʻi.
  • Wehe i ka pōpō mai ka umu mai, ninini i ka syrup mehana a lawelawe koke.

9. Mea hoʻomākaukau: Kaka palaoa kālani ʻono ʻalani

 Mea Kai:

  • 1 ʻalani ʻalani āpau me ka ʻili;
  • 3 punetēpō o ke olonā gula;
  • 4 mau hua manu;
  • 3 punetēpō o ka aila niu wai;
  • 1 a me ke kīʻaha o ke kō kō demerara;
  • ¾ kīʻaha kī o ka palaoa palaoa a pau;
  • 2 scoops o vanilla whey protein;
  • 1 puna puna nui o ka pauka pauka;
  • 3 punetēpō o nā pīni a i ʻole nā ​​hua kukui Brazil.
  • 3/4 kīʻaha o ka wai lemona, ʻoki a me ka ʻalani hua ʻole.

Hoʻomākaukau:

  • E holoi pono i ka ʻalani a pau, ʻokiʻoki i ka hapalua a hemo i nā ʻanoʻano.
  • E ʻokiʻoki i nā walnuts a i ʻole nā ​​chestnuts i mau ʻāpana koʻikoʻi.
  • I ka mea kāwili, kau i ka linseed, nā hua, ka ʻaila a me ke kō a kuʻi no 5 mau minuke.
  • Hoʻohui i ka kalima e hana ʻia i loko o kahi pola me ka palaoa, ka protein whey a me nā hua a i ʻole nā ​​hua hua.
  • Hoʻohui mālie.
  • Hoʻohui i ka hū a hoʻowali me ka kū ʻole.
  • E kau i kēia kalima i loko o kahi pola, e hoʻomoʻi i ka palaoa wholemeal, protein protein a me nā hua hua.
  • Hoʻohui maikaʻi.
  • Hoʻomoʻa no 35 a 40 mau minuke i ka umu waena a hiki i ke gula.
  • I kēia manawa, ʻuwī i ka wai mai kahi ʻalani ʻē aʻe a kāwili pū me nā meaʻono.
  • Ke mākaukau ka pōpō, kuʻi ʻia me kou manamana a ninini i ka syrup i loko o ka pōpō a hoʻomaʻū.

10. Mea ʻai: kaka kaka wai ka meaʻono Strawberry

 Mea Kai:

Massa

  • 5 mau hua manu;
  • 2 punetēpō o ka wai;
  • 2 punetēpō wai lemon;
  • ½ kiaha palaoa;
  • 1 tsp palaoa pauka;
  • 2 punetēpō o nā meaʻono no ka umu a me ke kapuahi;
  • 2 scoops o ka protein whey.

ʻO Cobertura

  • 300 g o nā strawberry i kālai ʻia;
  • 1 ipu o ka yogurt maoli momona momona;
  • 1 ½ kīʻaha kī tī;
  • 4 punetēpō o ka wai lemon;
  • ½ kīʻaha kī ʻalani;
  • 3 mau punetēpu o nā meaʻono no ka umu a me ke kapuahi.

Hoʻomākaukau:

Massa

E kuʻi i nā yolks me ka wai, wai a me ka zest lemona. E hoʻomoʻi i ka palaoa, ka palaoa, ka hū a me ka meaʻono a hoʻohui mālie i nā keʻokeʻo hua manu i hahau ʻia. Hoʻomoʻa i loko o ka umu mehana me ka pepa i pale ʻia i ka pili.

ʻO Cobertura

E holoi pono i nā ʻōpōpō a pulu no 2 mau hola i ka wai ʻalani me ka punetune 1 o ka mea momona a me ka wai lemon. Lawe i ka ricotta, yogurt a me nā meaʻono i koe i ka mea kāwili a kāwili ʻia a hiki i ka laumā. hoʻomehana i ka hoʻohuihui e mānoanoa. E ninini i ka ʻiʻo hoʻomehana mehana ma luna o ka pōpō a kāhiko ʻia me nā ʻōpelu holoʻokoʻa.

Eia naʻe,

No laila ua hele mākou i ka hopena o kēia ʻatikala ʻono ... manaʻo wau ʻaʻohe kumu hou aʻe no ʻoe e hōʻalo ai i ka papaʻai a i ʻole pōloli a puni ka ʻai ʻana e like me ka manu.

Este kaka palaoa e kōkua i nā mea ʻelua i ka ʻaoʻao nutritional, e like me ke ʻano psychological, ʻoiai ʻoe e ʻai nei i kahi mea ikaika a ʻono hoʻi, me ka ʻole o ka mōhai.

Maopopo? No laila a hoʻomākaukau i kāu!

Ua makemake ʻoe i ka ʻike? Kaomi ma nā Hōkū ma lalo a haʻi iā mākou, mai ka 1 a i ka 5, he aha kāu papa no kēia ʻike!

Pane pālākiō: 4.6
Huina Koho: 17

Whey Cake: e aʻo i 10 mau meaʻai maʻalahi!

Nā ʻatikala pili

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Loaʻa nā ʻatikala hou aʻe

lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

E waiho i kāu manaʻo!