Melemo ea botoro ea peanut

Litaba

• Melemo ea botoro ea peanut
• Mokhoa oa ho etsa peanut butter
• Protheine Vithamine e nang le Butter ea Peanut
• Tlhahisoleseling ea Litapole tsa Butter ea Peanut

Peanut butter ke tsela e bonolo ea ho eketsa likhalori le mafura a matle lijong, e leng se etsang hore o be le boima ba 'mele ka tsela e phetseng hantle, ka tlhaho e hlasimollang kholo ea mesifa le boits'ireletso ba mmele bo eketsehang.

Ha e le hantle, botoro ea matokomane e lokela ho etsoa feela ka matokomane a halikiloeng le a fatiloeng, ho se na tsoekere e ekelitsoeng kapa lintho tse natefisang maiketsetso. Ntle le moo, ho na le liphetolelo 'marakeng ka tlatsetso ea Whey protein, cocoa kapa hazelnut, mohlala, tse nang le bophelo bo botle hape li thusa ho fapana tatso ea lijo.

Melemo ea botoro ea peanut

Peanut butter e ka sebelisetsoa merero e fapaneng, e sa tsoa sebelisoa ho thusa molemong oa ho fumana boima ba mesifa. Kahoo, botoro ea peanut e hlohlelletsa hypertrophy kaha e na le thepa e latelang:

1. Ho rua ka protheine, hobane ka tlhaho matokomane a na le pokello e ntle ea limatlafatsi tsena;
2. Eba tlhaho hypercaloric, e ratang ho fumana boima ba 'mele ka tsela e ntle, ntle le ho hlohlelletsa ho bokellana ha mafura;
3. Ho ba mohloli oamafura a matle joalo ka omega-3, e matlafatsang sesole sa 'mele le ho fokotsa ho ruruha' meleng;
4. Amohela khutsufatso ea mesifa ebile e thibela mesifa, kaha e na le magnesium le potasiamo;
5. Ho ba morui ka Li-vithamine tse rarahaneng, e ntlafatsang ts'ebetso ea mitochondria, e leng likarolo tsa lisele tse ikarabellang bakeng sa ho fana ka matla ho 'mele;
6. Thibela likotsi tsa mesifa, kaha e na le li-antioxidants tse ngata tse kang vithamine E le li-phytosterol.

Ho fumana melemo ena, o lokela ho ja bonyane khaba e le 'ngoe ea pere ea matokomane letsatsi le leng le le leng, e ka sebelisoang ho tlatsa bohobe kapa ho eketsoa ho livithamini, lipepepe tsa li-cookie tsa lijo-thollo kaofela, litlolo tsa kuku kapa litholoana tse halikiloeng ka seneke se potlakileng. Bona le melemo eohle ea matokomane.

Mokhoa oa ho etsa peanut butter

Ho etsa botlolo ea peanut ea setso, beha feela kopi e le 'ngoe ea matokomane a se nang letlalo ho processor kapa blender ebe oa e otla ho fihlela e etsa lekhapetla le monate, le lokelang ho bolokoa ka setsing se nang le sekwahelo sehatsetsing.

Ntle le moo, ho a khonahala ho etsa hore peista e letsoai kapa e tsoekere ho ea ka tatso, mme e ka nokoa ka letsoai le lenyane, kapa ea natefisoa ka mahe a linotši hanyane, mohlala.

Pente ena e ka jeoa ka litholoana, toast kapa livithamini, mme e ka thusa molemong oa ho fumana boima ba mesifa. Tseba likhetho tse ling tsa seneke bakeng sa ho fumana boima ba mesifa.

Protheine Vithamine e nang le Butter ea Peanut

Vithamine e nang le botoro ea peanut ke motsoako o nang le lik'halori tse ngata tse ka sebelisoang ka bohobe bo bobebe kapa ka mor'a ho ikoetlisa.

Lisebelisoa:

• 200 ml ea lebese kaofela;
• Banana e le 1;
• Li-fragole tse 6;
• 2 tablespoons ea oats;
• Khaba e 1 ea botoro ea matokomane;
• Tekanyo ea 1 ea protheine ea Whey.

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender ebe u nka ice cream.

Tlhahisoleseling ea Litapole tsa Butter ea Peanut

Tafole e latelang e fana ka tlhaiso-leseling ea phepo bakeng sa 100 g ea botoro eohle ea matokomane, ntle le tsoekere e ekelitsoeng kapa lisebelisoa tse ling.

Khaba ea lebese la peanut e boima ba 15g, ho bohlokoa ho hlokomela boteng ba tsoekere lenaneng la metsoako ea sehlahisoa sa lihlahisoa, re qoba ho reka li-pastes tse nang le tsoekere e ekelitsoeng ho ntlafatsa tatso ea eona.

Ho eketsa sephetho sa koetliso le ho khothaletsa hypertrophy, bona lijo tse ling tse u thusang ho fumana boima ba mesifa.