Likhetho tse 5 tsa lijo tsa hoseng tse phetseng hantle ho theola boima ba 'mele

Litaba

• Likhetho tse 5 tsa lijo tsa hoseng tse phetseng hantle
• Li-recipe tse loketseng lijo tsa hoseng
• 1. Banana pancake le oats
• 2. Bohobe ba bohata
• 3. Biscuit e entsoeng ka maiketsetso
• 4. Vithamine ea litholoana
• 5. Kopanya yogurt le linate
• Lijo tsa hoseng tsa ba etsang koetliso ea boima ba 'mele e lokela ho ba joang?

Lijo tse ling tse lokelang ho ba teng tafoleng ea lijo tsa hoseng ho theola boima ba 'mele ke:

• Litholoana tsa citrus joalo ka phaenapole, fragola kapa kiwi, mohlala: litholoana tsena, ntle le ho ba le likhalori tse fokolang, li na le metsi le likhoele tse ngata tse ikarabellang ho fokotsa tlala hoseng le ho laola mala, ho fokotsa ho ruruha ha mpa;
• Lebese le khutsitsoeng kapa lino tse soya, oat kapa raese: li na le khalsiamo e ngata e nang le likhalori tse fokolang mme e eketsa boleng ba phepo ea lijo tsa hoseng ntle le ho senya lijo;
• Granola kapa bohobe bo felletseng ka lipeo tse nang le mehloli e metle ea lik'habohaedreite tse nang le fiber, livithamini le liminerale tse thusang ho theola boima ba 'mele le ho khoehlisa mala a khomarelang.

Mokhoa o mong oa ho ja lijo tsa hoseng tse fapaneng le ho se fumane mafura ke ho ja yogurt e mafura a tlase ho fapana le lebese. Ho ja bohobe, selae sa chisi e tšoeu ke khetho e ntle ka ho fetisisa ea ho theola boima ba 'mele.

Likhetho tse 5 tsa lijo tsa hoseng tse phetseng hantle

Lijo tsa hoseng ke sejo sa bohlokoa ho eketsa ts'ebetso ea kelello le ho netefatsa boiketlo motšehare, ka hona le ntle le tlala ho kgothaletswa ho qala letsatsi bonyane ka seno se kang lero, lebese kapa yogurt e metsi, kapele kamoo ho ka khonehang E 'ngoe ea likhetho tse latelang:

1. Bohobe ba Fora le chisi ea Minas le khalase ea lero la lamunu;
2. Granola ka yogurt e hlakileng le likotoana tsa apole;
3. Kofi e nang le lebese, bohobe ba lijo-thollo bo nang le botoroana le pere;
4. Lithollo tsohle tse nang le litholoana tse tsoakiloeng le seno sa almonde;
5. 2 toast e nang le soya seno sa fragola smoothie.

Ntho ea bohlokoahali ke hore le ka mohla u se ke ua qala letsatsi la ho se je lijo tsa hoseng, hobane hona ke se seng sa lijo tsa bohlokoahali tsa letsatsi le letsatsi. Utloisisa se etsahalang 'meleng oa hau ha u sa je lijo tsa hoseng.

Li-recipe tse loketseng lijo tsa hoseng

1. Banana pancake le oats

Lisebelisoa:

• Banana e le 1
• 1 lehe
• 4 tablespoons ea oat bran
• 1 teaspoon ea sinamone kapa phofo ea cocoa e mafura

Litokisetso

Knea banana ebe u tsoakane le lehe, habore le sinamone, u otle ntho e ngoe le e ngoe ka fereko. U lokela ho qoba ho otla blender kapa mixer ho qoba ho ba metsi haholo. Ebe u tlotsa pane ea ho hadika ka oli ea coconut ebe u e beha ka likarolo tse sootho.

2. Bohobe ba bohata

Lisebelisoa:

• 1 senoelo sa yogurt e hlakileng
• tekanyo e lekanang le senoelo sa yogurt, phofo ea koro e felletseng
• fafatsa litlama tse kang oregano kapa rosemary
• letsoai ho latsoa

Litokisetso

Kopanya metsoako ka sekotlolo, o hlohlelletsa ka khaba ebe o e etsa joalo ka panake. Tlotsa pane e halikiloeng ka oli ea mohloaare, u tlose e fetelletseng ebe u eketsa hlama ho sootho. Etela ha e sootho ka khauta, hore o tsebe ho pheha ka mahlakore ka bobeli. Sebeletsa ka chisi e tšoeu le litamati, mohlala.

3. Biscuit e entsoeng ka maiketsetso

Lisebelisoa:

• 1 lehe
• 2 tablespoons ea habore
• 1 kopi ea phofo ea phofo
• 1 khaba ea sesame
• Khaba e le 1 ea li-flaxseed kaofela
• 2 tablespoons ea phofo ea cocoa e omeletseng
• 1 khaba ea botoro

Litokisetso

Kopanya lisebelisoa tsohle hantle 'me u etse libolo tse nyane tsa boholo bo lekanang, khumama ka bonolo ho baka kapele le ho baka ka ontong e mahareng metsotso e ka bang 20.

4. Vithamine ea litholoana

Lisebelisoa

• 1 kopi ea 180 ml ea yoghurt eohle
• Banana e le 1
• halofo ea papaya
• Khaba e 1 ea habore

Litokisetso

Otla ntho e ngoe le e ngoe ka blender ebe u e nka hang hang.

5. Kopanya yogurt le linate

Maikutlo a mang a matle bakeng sa lijo tsa hoseng ke ho tšela ka sekotlolo kopi e le 'ngoe ea yoghurt e tala, khaba e le' ngoe (ea kofi) ea mahe a linotši, likhaba tse 2 tsa granola le litholoana, joalo ka banana, pere kapa lamunu. Ntle le ho ba monate, e phetse hantle.

Shebella video e latelang 'me u bone hore na u ka pheha joang diresepe tse 3 ho nkela bohobe sebaka:

Lijo tsa hoseng tsa ba etsang koetliso ea boima ba 'mele e lokela ho ba joang?

Bakeng sa ba jang lijo tsa hoseng le ho ikoetlisa ka nakoana kamora 'ona, lijo tsena li lokela ho fana ka matla a mangata ho qoba ho senyeha ha mesifa. Kahoo ho bohlokoa ho eketsa mahe a linotši, ham ea khoho, lehe le phehiloeng, oatmeal le jelly ea litholoana, mohlala.

Ha koetliso e etsahala kapele haholo, mohlala o motle bakeng sa lijo tsa hoseng ke vithamine ea lebese la soya e nang le apole, pere le papaya, ho ba le matla ntle le ho ba le mpa e felletseng, e le hore o se ke oa sitisa boikoetliso ba 'mele. Leha ho le joalo kamora koetliso ho bohlokoa ho ja lijo tsa hoseng tse felletseng le tse phetseng hantle e le hore ho hlaphoheloe hantle le mesifa hypertrophy e hlahe.