Pheko ea lapeng ho beha boima ba 'mele

Litaba

• Kakaretso ea vithamine ea ho nona
• Lisebelisoa
• Mokhoa oa ho itokisa
• Bona hore na boima ba 'mele ba hau bo loketseng bo sebelisa kalkulaator e latelang:
• Bala hape:

Pheko e ntle ea lapeng ho nona kapele ke ho nka vithamine ho linate, lebese la soya le flaxseed. Ntle le ho ba mohloli o motle oa protheine, e boetse e na le mafura a sa foleng a eketsang likhalori tsa vithamine ena, e thusang ho fumana boima ba mesifa ka tsela e phetseng hantle.

Vithamine ena e lokela ho nooa letsatsi le leng le le leng, 'me e tlameha ho tsamaea le boikoetliso ba letsatsi le letsatsi ba ho ikoetlisa, joalo ka boikoetliso ba boima ba' mele, bo khahlisang mesifa hypertrophy, ho hula methapo ea 'mele.

Kakaretso ea vithamine ea ho nona

Tlhahiso ena ea vithamine ea ho nona e bonolo ho e etsa hape e hlahisa haholo, empa e lokela ho etsoa le ho nooa haufinyane hobane mafura a tsoang peo a tloaetse ho arohana le vithamine ebe vithamine e ba "mpe".

Lisebelisoa

• Litholoana tse omisitsoeng tse fokolang, tse kang matokomane, walnuts, makotomane kapa lialmonde
• Khalase e le 'ngoe ea lebese kaofela
• Banana e le 1
• Khaba e 1 ea peo ea kokoana-hloko ea koro

Mokhoa oa ho itokisa

Otla metsoako eohle ka blender ebe oa noa.

Litsela tse ling tse iketselitsoeng tsa ho ikoetlisa ke ho ba le khalase ea lebese e natefisitsoeng ka mahe a linotši kapa ho eketsa khaba e le 'ngoe ea lebese le phofshoana ho yogurt, mohlala.

Bona malebela a mang a lijo bakeng sa boima ba 'mele bo nepahetseng

Haeba boima bo sa eketsehe ka lebaka la ho hloka takatso ea lijo, ngaka e akaretsang e ka fana ka pheko ea ho bula takatso ea lijo joalo ka Cobavital, Carnabol kapa Buclina.

Bona hore na boima ba 'mele ba hau bo loketseng bo sebelisa kalkulaator e latelang:

Calculator ena ha e nahane ka bongata ba mesifa le mafura, ka hona ha se parameter e ntle ho lekola boima ba 'mele bongoaneng, boimana le ho batho ba tsofetseng kapa baatlelete.

Bala hape:

• Pheko ea ho nona
• Mokhoa oa ho nona ntle le ho eketsa mpa
• Mokhoa oa ho hlasimolla takatso ea ngoana oa hau