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2,054 cals | 169g protein | 35g fiber ✨realistic what I eat in a day ✨ -127 lbs naturally ✨RECIPES👇 🥜 Peanut Butter Chocolate Chips Protein Pancake Puffs 🍫 (recipe makes 24 puffs) - ½ cup (60g) Kodiak pancake mix - ½ scoop (20g) Ryse Jif peanut butter loaded protein powder - 2 tbsp (16g) @PBfit - 1/2 tsp of baking powder - pinch of salt - ¼ cup (80g) plain nonfat Greek yogurt - 1 egg - ¼ cup (60g) protein milk - squish of vanilla bean paste - 2 tbsp (24g) brown sugar substitute - ¼ cup semisw
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1:00
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‼️Как поднять ФЕРРИТИН ⬇️ Конечно, его можно получать из продуктов. И я стараюсь добавлять их в рацион: 🥜 кешью и другие орехи 🫘 фасоль 🌰 кунжут и тахини 🥬 шпинат и другая листовая зелень 🎃 тыквенные семечки 🍫 какао и тёмный шоколад 🥦 брокколи Но есть нюанс: железо из растительных продуктов усваивается хуже, чем гемовое железо из мяса. Поэтому лично для меня капсула — это просто более удобный способ дополнить рацион. Я выбрала железо витамин C B12 B9 в одной капсуле. Витамин C здесь тоже
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