protein shake for weight loss

प्रोटीन शेक्स (Protein Shakes) मसल्स बनाने और वज़न करने में मदद करते हैं. आजकल बाज़ार में रेडीमेड प्रोटीन शेक मिलते हैं, लेकिन हम यहां पर बता रहे हैं होममेड प्रोटीन शेक (Homemade Protein Shakes) बनाने की आसान विधि.

1. ग्रीन ड्रिंक: वैसे तो बाज़ार में रेडीमेड ग्रीन ड्रिंक भी मिलते हैं, जो प्रोटीन से भरपूर होते हैं. यदि आप चाहें तो इसे घर पर भी बना सकते हैं, इसे बनाने के लिए पालक, केला, अलसी, दालचीनी पाउडर और बादाम को ग्राइंडर में ग्राइंड करके जूस बना लें.

2. स्ट्रॉबेरी-बनाना प्रोटीन शेक: इंस्टेंट प्रोटीन शेक बनाने के लिए मिक्सर में डेढ़ कप स्ट्रॉबेरी, 1 केला, 2 कप पानी और 2 कप दूध मिलाकर ब्लेंड कर लें. आपका स्ट्रॉबेरी बनाना प्रोटीन शेक तैयार है.

3. ब्लूबेरी प्रोटीन शेक: बिना शक्करवाला बादाम दूध, आधा कप दही, 1/4 कप ब्लूबेरी, 1 केला, 2 टेबलस्पून प्रोटीन पाउडर को मिलाकर मिक्सर में ग्रांइड कर लें. वर्कआउट करने के 30 मिनट बाद इस शेक को पीएं.

4. स्पिनेच-फ्लैक्स प्रोटीन स्मूदी: जिन लोगों को पालक ज़्यादा पसंद नहीं है, वे हेल्दी रहने के लिए पालक को स्मूदी के तौर पर ले सकते हैं. इसके लिए 1 कप आल्मंड मिल्क, 5 पालक के पत्ते, 1/4-1/4 कप आम के टुकड़े और फ्रोज़न पाइनेप्पल, आधा केला, 1 टेबलस्पून सब्ज़ा, 1 स्कूप वेनीला प्रोटीन पाउडर (ऐच्छिक)- सबको मिलाकर ब्लेंडर में ब्लेंड कर लें.

और भी पढ़ें: 6 डिलीशियस वेट लॉस स्मूदीज़ (6 Delicious Weight Loss Smoothies)

5. पिनाकोलाडा प्रोटीन स्मूदी: 1 कैन कोकोनट मिल्क, 1 केेला, 2/3 कैन फ्रोज़न पाइनेप्पल, 1/3 कैन फ्रोज़न मैंगो, 1 स्कूप प्रोटीन पाउडर- इन सबको मिलाकर ब्लेंडर में ब्लेंड कर लें. पाइनेप्पल के स्लाइसेस से गार्निश करके पीएं.

6. आल्मंड बटर पीनट प्रोटीन शेक: आल्मंड बटर और पीनट में प्राकृतिक रूप से प्रोटीन मिक्स होता है, जिसे आप ब्रेकफास्ट या इवनिंग में पी सकते हैं. इसे बनाने के लिए 1 कप पका हुआ केला, 3/4 कप अनस्वीटेन्ड आल्मंड मिल्क, 1-1 टेबलस्पून अनस्वीटेन्ड आल्मंड बटर और सब्ज़ा और 1 टीस्पून कोको पाउडर को ब्लेंड कर लें. इच्छानुसार चाहें तो कोई भी फल मिला सकते हैं.

7. कॉफी-बनाना प्रोटीन शेक: इसे एनर्जी बूस्टर प्रोटीन शेक भी कहते हैं. इसे बनाने के लिए डेढ़ कप पका हुआ केला, 1 कप दही, 1 टेबलस्पून फ्लेक्स सीड, 2 टीस्पून शहद, 1/4-1/4 टीस्पून दालचीनी पाउडर और जायफल पाउडर, 6 आइस क्यूब्स को ब्लेंडर में ब्लेंड कर लें.

और भी पढ़ें: 11 बेस्ट फूड कॉम्बिनेशन्स फॉर वेट लॉस (11 Best Food Combinations For Weight Loss)

– पूनम शर्मा

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