Roti aila

Hana ʻia ka ʻula hoʻoneʻe me ke kiʻi

- E huli i ka umu ma 175 ° C.

- Uhi i ka lalo o ka papa ʻai me ka pepa palaoa, hoʻomoʻa i nā paia me ka wai a kāpīpī me ka bran palaoa. A i ʻole e uhi i ka pepa holoʻokoʻa me ka pepa. (ʻOi aku ka maikaʻi ma ka palaoa silicone, ʻaʻohe pono ʻoe e uhi a pīpī iā ia. Pono ʻoe e pīpī me ka wai ʻana ma mua o ka kau ʻana i ka palaoa ma loko.)

- Hoʻohui mua i nā puna maloʻo a pau i loko o kahi kīʻaha, a laila hoʻohui i ka casserole a me nā protein a kāwili i nā mea āpau me kahi kāwili a hiki i ka pahee.

- E kau i ka palaoa ma ka puka i hoʻomākaukau ʻia, hoʻomoʻi, pīpī ʻia me nā hua a waiho i ka palaoa e hoʻomo i ka umu preheated no 50-60 mau minuke.

- E waiho i ka papa i hoʻopau ʻia e hoʻomoʻo iki iki i ke ʻano, a laila e hoʻokaʻawale, ma hope o ka hōʻoia ʻana e ʻāwili wale ʻia nā pōpō ma nā wahi a pau. E hōʻuluʻulu maikaʻi i ka berena ma luna o ke kaula kaula.

- E mālama i ka berena ma ka friji. Hiki ke hoʻomoʻi iki i nā ʻāpana maloʻi ma kahi ʻōpala.

Kāleʻa Holo Kūmole Kūleʻa:

• 3 kekiʻi polū poloka
• 1 tbsp. ʻalemona (oat) palaoa
• 2 mau hua liʻiliʻi
• 2 maunu
• 1 kaao ʻōpala palaoa
• 1 kaao vanillin
• 1 tbsp 0% ʻōpiopio momona
• 2 tbsp uē ʻona i hoʻoala ʻia

Hoʻohui mākou i nā huahana wai āpau a hoʻokaʻawale i nā mea maloʻo a pau. A laila e hoʻohui mākou i nā mea āpau a ninini i ka ʻano kāwili i loko o ka pākuhi a i loko o ka umu no 160 C no 45 mau minuke.

Ka waiwai ʻai ma ka 100 gr.

• Palapala: 13.49 gr.
• Momona: 5.08 gr.
• Nā kalapu: 21.80 gr.
• Kālā: 189.90 kcal.

Nāʻaina Kūʻai

• 3 mau pākaua o ke vanilla a i ʻole ka maiʻa whey protein
• 1,5 maiʻa
• 6 tbsp oatmeal
• 6 tbsp nonfat yogurt
• 3 tbsp kolo pipi
• 6 mau paʻi lā
• 1,5 pili ʻōpala palaoa
• 1 kaao kalapa (sunflower, ʻolika) ʻaila

Līwī i ka pāpaʻi me ka aila, ninini i loko o ke kāwili ʻana, kāpīpī ʻia me ke kōmaona a me nā nati i hoʻomoʻa ʻia, kālua no 180 C no 30 mau minuke.

E loaʻa iā ʻoe he mau protein hou inā e ʻai ʻoe i ka berena protein me ka cocktail homemade.

Kālā waiwai

ʻO kahi kumukūʻai kūpono huakaʻi ma ka 0.1 kg. huahana:

Nā ʻāpana kuke

1. Ma mua o ke kāwili ʻana i ka palaoa, pono ʻoe e kau i ka umu palaoa ka mākeleka 180 kiʻekiʻe (mode convection). A laila ʻoe e ʻoki i ka hua i loko o ka moena pākī, paʻakai a hahau a me kahi kāwele lima a i ʻole ka whisk.

Kahakaha mea nui: e pili ana i ka inoa inoa a me ka makahiki o kāu lāʻau, ʻo ka mālama ʻana i loko o ia mea he ʻokoʻa mai ka mea maoli i ka pae a hiki i ka 20 tikelika.

No laila, ke kuhikuhi aku nei mākou iā ʻoe e hana ia i kānāwai no ka mālama ʻana i ka maikaʻi o ka huahana i ka wā o ka loina, no laila, ma ka lima hoʻokahi, ʻaʻole e wela, a ma ka ʻaoʻao ʻē aʻe, e kālua kolo pono.

Inā kūpono, hoʻoponopono i ka mahana a me ka manawa kuke.

1. I kēia manawa ua hiki mai ke huli ʻana o nā ʻāpana maloʻo. Lawe i nā ʻalemona, ka pauma protein, oatmeal, plantain, flaxseed, hua ʻāpala, kalima a hui pū maikaʻi.

1. E hoʻohui i nā mea maloʻo i ka papalaha mai ka paukū 1 a kāwili pono. E ʻoluʻolu: ma ka hōʻike hoʻokolohua ʻaʻohe pono o nā kīpoki, koe wale nō paha, nā hua a me nā ʻōpala o ka lā.

1. ʻO ka hana hope loa: e kau i ka palaoa i loko o ka pālaʻi a hana i kahi incision lōʻihi me ka pahi ʻoi. ʻO ka manawa kuke ka mea ma waena o 60 mau minuke. E hoʻāʻo i ka palaoa me kahi lāʻau lāʻau liʻiliʻi: inā he lāʻau lāʻau, a laila ʻaʻole mākaukau ka berena.

ʻAʻole pono ke hele ʻana o kahi pā kuhi manu me ka uhi ʻole ʻole lāʻau: i ʻole e hoʻopili ʻia ka huahana, hiki ke hoʻohui ʻia a kālai ʻia paha ka pā me ka pepa kūikawā.

Hawaʻi ʻia ka ʻai i ka ʻai mai ka umu i kekahi manawa i ka lohi. ʻO kēia ka mea maʻamau. Pono e ʻae ʻia ka huahana a hoʻolōʻihi i ka lawelawe.

ʻAno hoihoi! Loaʻa kahi manawa maikaʻi.

Kūpono ʻia ka pāʻai manu piha ʻole ka maikaʻi me ka hakakā me nā mea momona i luna o ka ʻōpū.

Makemake ʻoe e hoʻohemo i ka momona o ka ʻōpū, akā ʻaʻole e hāʻawi i ka berena? A laila kūpono paha kēia ʻano ʻaʻa no ʻoe!

Me ke ʻano o ka papa kūpono, hiki ke hoʻopau ʻoe i ka momona o ka ʻōpū

Momona kūloko ma ka ʻōpū a me ka ʻōpū hoʻi paʻakikī loa. E hōʻalo, eʻai nui nā meaʻai me ka nui haʻahaʻa mau kaʻa e hoʻoponopono i ke kō koko a ʻaʻole i loaʻa ka hōʻeha pōloli. Nūhou mea maikaʻi no nā poʻe a pau: inā ʻoe e koho i nā meaʻai ʻai liʻiliʻi, ʻaʻohe pono ʻoe e hāʻawi i ka berena e nalowale i ke kaumaha.

E like me ua hōʻike ʻia he mau haʻawina, he kōkua ʻana i ka ʻai momona kiʻekiʻe e hakakā i nā paona hou. A paakai protein wale no keia mea maikaʻi loa! ʻAʻole e like me nā pēpē maʻamau, ka mea i kā ʻai ʻia mai ka palaoa a me ka kō, ke kīpī ʻana me ka ʻai o ka protein i hana ʻia mai nā huehue pau. Ma kahi o nā kumuwaiwai kiʻekiʻe pookele he waiwai no hoi oia hoʻokahe , he mea kōkua nō hoʻi i ka hōʻemi o ka momona visceral.

ʻAʻole nā ​​kānaka a pau e koho ana no ka papa ʻaina haʻahaʻa. Kūleʻa kekahi poʻe i ka lāʻau protein, me ka mea he ʻoi aku ke kumukūʻai a uaʻoi aku ka maikaʻi ma mua o ka awelika. Eia kekahi, ua ʻōlelo ʻia he nui nā ʻano o ka protein i nā momona momona a no laila, no laila, ʻoi aku ka nui o ka palaoa o ka protein ma mua o nā ʻano o ka papa o ka papa.

He aha ka ʻoiaʻiʻo a me ke ʻano o ke kilokilo?

ʻO ka berena, ma ka hopena, ʻo kāu mea punahele, ʻoiaʻiʻo, he moʻomeheʻe o kou ono. aka, o ka mea e makemake e lilo i ka paona, e malama i ka mea ai oe e ai ai i ka ai.
Ma kahi o nā momona momona a i ʻole kīwī, pono e koho ʻia nā ʻūhā momona a i ʻole ka pipi turki.
E makemake ana nā Vegetarians i ka cereal, hummus, a i ʻole tuna e hoʻokō i kekahi o kā lākou pono o ka protein.

ʻO ka momona ka momona ma kahi maikaʻi maikaʻi inā makemake ʻoe e ʻai i nā momona iki, akā ʻaʻole makemake e hāʻawi i ka berena.

He aha ka berena protein?

He kaumaha, kaumaha a ʻoi aku hoʻi nā mea: ʻo ka palaoa o ka protein me ka liʻiliʻi o ka haʻalulu ma mua o ka berena maʻamau, akā naʻe i nā mea kanu, loaʻa ʻehā mau manawa like me ka nui o ka protein a i kekahi manawa i loko ʻekolu a he ʻumi mau momona .
ʻO kēia no ka mea ʻaʻai protein e hoʻoholo mākou i ka palaoa palaoa kaleka, huʻu pīpī, palaoa palaoa, flaxseed a i ʻole lupine palaoa a ʻili / hua, ʻaina kīwī a hua manu . ^ E Ha yM. Kūʻai kēia berena i ka lōʻihi a hāʻawi i ka pohō o ke kaumaha.

Palapala Kūʻai:4-7 g kalapu 26 g mea huna 10 g nā loko
Kāwili i hui ʻia:47 g kalapu 6 g mea huna 1 g nā loko

ʻO ka ʻōmaʻomaʻa māmā a me ka lewa paha o ka berena protein Auē , ʻekolu mau mea kanu: kahi hua manu, cream cheese a me ka paʻakai liʻiliʻi.

ʻO ka kīpū wikiwiki

ʻO ka kuke kīkē a me nā hua manu (protein a hua manu paha) nā mea nui.
Ua hui pū ʻia me nā ʻalemona, ka bran a i ʻole palaoa, soy, ka palaoa niila, ka pāpaʻu, paʻakai, a me nā hua ʻono.

Hiki ke ʻai ʻia ka palaoa ʻo Protein me ka keke ʻaina, a laila pono ʻoe e ʻoi aku ka cereal / bran a i ʻole nā ​​mea kanu a me kahi wai liʻiliʻi. A i ʻole e hiki ke hoʻololi i ka curd me ka yogurt a i ʻole cereal curd.
Mana‘o Kōkua:lilo ka io i ʻoi aku ka momona i ka wā e hoʻomā ʻoe i ka ʻōpala a hoʻokomo i loko o ka palaoa. Maikaʻi ia e hoʻohui i nā mea laʻa a me nā hua caraway i ka palaoa.

6 mau manaʻo i ka "Protein-Free yeast roti ʻala"

I pono wau e kālai i ka palaoa o ka protein. Noho ʻo ia ma luna o kēia huahana no ka hapalua makahiki, a laila ʻoluʻolu ka ʻuhane i ka berena maʻamau. ʻĀnō wau e hāʻawi i ka makemake i ka berena "Borodino.

a ua ai au i ka ai ...

ʻO wau iho, makemake wau i kēia ʻano meaʻai i ola maikaʻi loa. Manaʻo wau e lawe iā ia i ka home. Akā mākou iho ʻaʻole i kāʻai, ʻoiai i kekahi manawa makemake mākou e hoʻāʻo. ʻO nā kīleʻa maikaʻi, hiki iā ia ke kuke i nā mea āpau.

Maʻalahi, he maʻalahi ka ʻano ʻaila - hiki iā ʻoe ke ho'āʻo palekana

ʻAʻole maʻalahi ia e koho i ka palaoa me ke olakino i ka hale kūʻai. I ka home, ke kīpē ʻana ka ala. Akā, naʻe, ke hana i kēia e pono ai i kāu manawa maʻamau ...