Ho finyella litholoana tse ntle, baatlelete ba bangata ba sebelisa lijo tse khethehileng. Ka bomalimabe, empa palo e kholo ea bahlahisi ke ho se tšepahale ka mesebetsi ea bona, kahoo, e le khetho - phepo ea lipapali lapeng.
Maemo a Bohlokoa
- Bakeng sa ho lokisetsa li-cocktails ho hlokahala hore ho sebelisoe protheine e phofshoana, ntho e ka sehloohong ke hore e lokela ho ba boleng bo phahameng.
- Ho ja lijo tsa mantlha lapeng ha ho lematse 'mele oa hao.
- Pele u sebelisa cocktails e joalo, u lokela ho bala tekanyo e nepahetseng.
- Ka lebaka la phepo ea protheine, mekhoa ea metabolism e potlakile, 'me kholo ea mesifa e eketseha.
Mehlala ea diresepe
Nomoro ea 1
Lijo:
- lebese le tlaase ka mafura - 250 ml;
- banana - 1 piece;
- oats - 1/2 st .;
- matla a protheine - likhaba tse 2 tsa ho lekanya.
Litokisetso
Lisebelisoa tsohle li tlameha ho tsoakana le blender. Joalokaha u ka bona, lipapali tsa phepo ho pheha lapeng li bonolo haholo.
Nomoro ea 2
Lijo:
- yogurt e tlaase ea mafura - 1 ntho;
- banana - 1 piece;
- metsi a leqhoa - 100 ml;
- Lialmonde tsa fatše - 30 g;
- oats - 1 ntho;
- matla a protheine - 1 khaba ea ho lekanya.
Litokisetso
Kopanya lisebelisoa tsohle tsa blender. Haeba u batla ho fumana lijo tse ngata tsa metsi, eketsa metsi a mangata.
Nomoro ea 3
Lijo:
- lebese le fokolang mafura - 1 ntho;
- banana - 1 piece;
- lemonate - 1 tbsp. khaba;
- sinamone - 1 teaspoon;
- matla a protheine - 1 khaba ea ho lekanya.
Litokisetso
Lisebelisoa tsohle li lokela ho kopane ka botlalo le blender.
Recipe ea protheine ea bar
Lijo:
- peeled peo - 200 g;
- lemonate - 4 tbsp. khaba;
- Hercules - 450 g;
- proteine phofo - 0.5 st;
- morara o omisitsoeng, li-flakes tsa poone, lebese.
Litokisetso
Ho lekanngoa ha morara o omisitsoeng le lijo-thollo ho ikhethela. Kopanya lisebelisoa tsohle tse omeletseng ebe o li tšela ka lebese ho fihlela mefuta ea phala, boima bo lokela ho ba boima. Tšoara lebokose, e phuthele ka filimi ea lijo, u etse mekoallo ea sebopeho se batlang ho tloha boima ebe u ba phuthela filimi. Mekoallo e hlahisoang e behoa ka hora ea boraro ka lehare. Ka mor'a moo, khaola likoto,
Litlhahiso tse 'maloa
- Ho phaella moo, o ka sebelisa lisebelisoa tse latelang: mahe a linotši, apole ntle le letlalo, sirapo le jeme.
- Haeba ho se na blender, joale u sila lijo, u sebelise grater le ho kopanya whisk.
- Hape hoa hlokahala hore u nahane hore ho ke ke ha khoneha ho boloka lebenkele le lokiselitsoeng ka nako e telele, ho hlokahala hore u lokise e le 'ngoe feela ea sebeletsang.
- Lebese le sebelisoa hantle ka mafura a 2,5%.
- Haeba u na le ho se mamelle ha lactose, joale u nke sebaka sa lebese le lero la litholoana, empa u se ke ua etsa joalo.