6 e iketselitsoe maiketsetso ho theola boima ba 'mele

Litaba

• 1. Vithamine ea yoghurt e tsoekere
• 2. Banana Smoothie le Peanut butter
• 3. Vithamine e tsoang papaya le oat bran
• 4. Vithamine ea protheine ea Açaí
• 5. Creamy kiwi le fragola smoothie
• 6. Cocoa smoothie e nang le habore

Ho nka livithamini tse iketselitsoeng ke mokhoa o motle oa ho khomarela boima ba 'mele bo bolokang nako le chelete. Ka livithamini ho a khonahala ho kopanya lijo ho ba le limatlafatsi tsa bohlokoa ho potlakisa metabolism le ho rata ho theola boima ba 'mele.

Keletso e ntle ke hore ka linako tsohle u kenye lijo tse nang le fiber ha u sisinya maiketsetso, joalo ka chia, flaxseed le oat bran, kaha li u fa khora ebile li thusa ho fokotsa lenane la lijo tsa glycemic. Hape ke habohlokoa hore u se ke ua natefisa livithamine ka tsoekere kapa mahe a linotši, e le hore u se ke ua eketsa lik'halori tsa hau le tlhahiso ea mafura 'meleng.

Mona ke mefuta e 6 e monate ea ho sisinyeha ha maiketsetso.

1. Vithamine ea yoghurt e tsoekere

Vithamine ena e ka ba 237 kcal mme e ka sebelisoa e le seneke sa thapama kapa e le boikoetliso ba pele ho nako.

Lisebelisoa:

• Banana e le 'ngoe e leqhoa
• 5 g ea fragole
• 120 g ea yogurt e sa bonahaleng
• Khaba e 1 ea peo ea soneblomo

Mokhoa oa ho itokisa:

Tlosa banana ho sehatsetsi ebe u otla lisebelisoa tsohle tsa blender u sebelisa pulse function ho fihlela banana ba leqhoa ba silakanngoa ebe ba fetoha tranelate.

2. Banana Smoothie le Peanut butter

Vithamine ena e na le fiber e ka bang 280 kcal le 5.5 g, e etsang hore e tlale ebe e ntlafatsa tšebetso ea mala, e e etsang khetho e ntle bakeng sa ho ikoetlisa kamora ho ikoetlisa.

Lisebelisoa:

• Banana e le 1
• 200 ml ea lebese le tlotsitsoeng kapa la meroho
• 1 isipuni botoro ea peanut
• 2 di-teaspoon chia

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender 'me u noe ice cream.

3. Vithamine e tsoang papaya le oat bran

Vithamine ea papaya e na le 226 kcal le 7.5 g ea fiber, e ikhethang ho thusa ts'ebetsong ea mala, ho loantša ho thibela le ho senya lijo, ho thusa ho omisa mpa. E ka sebelisoa lijong tse bobebe tsa hoseng kapa tsa thapama.

Lisebelisoa:

• 200 ml ea lebese le tlotsitsoeng
• Likhae tse 2 tse tšesaane tsa papaya
• 1 teaspoon chia
• 1 tablespoon ea oat bran
• 1 teaspoon ea flaxseed

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender 'me u noe ice cream.

4. Vithamine ea protheine ea Açaí

Vithamine ea acai e na le li-kcal tse ka bang 300 le liprotheine tse fetang 30 g, e leng se etsang hore e be khetho e ntle ea ho ts'oara metabolism le ho potlakisa ho hlaphoheloa ha mesifa nakong ea boikoetliso.

Lisebelisoa:

• 200 ml ea lebese le tlotsitsoeng
• 1 ea vanilla e nang le tatso e matla ea protheine
• 100 g kapa 1/2 e se nang tsoekere açaí pulp
• Banana e le 1

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender 'me u noe ice cream.

5. Creamy kiwi le fragola smoothie

Vithamine ena e na le 235 kcal le 4 g ea fiber, e leng ntle ho ntlafatsa tšilo ea lijo ka lebaka la boteng ba koena. Khetho e ntle ke ho e sebelisa bakeng sa lijo tsa hoseng.

Lisebelisoa:

• 1 kiwi
• 5 fragole
• 1 tablespoon ea oat bran
• 170 g kapa 1 nkho e nyane ea yogurt e hlakileng
• Khaba ea 1/2 ea botoro ea peanut
• Poon khaba ea makhasi a koena

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender ebe u nka ice cream.

6. Cocoa smoothie e nang le habore

Lijo tse loketseng haholo bakeng sa ho fapanyetsana ka ho sisinya ke lijo tsa hoseng kapa tsa mantsiboea, ka hona, ho khothaletsoa ho khetha e 'ngoe kapa e' ngoe. Ho khetha ho sisinya makhetlo a fetang a le mong ka letsatsi ha ho fane ka tiiso ea limatlafatsi tse hlokahalang bakeng sa letsatsi mme ho ka ba kotsi 'meleng.

Lisebelisoa

• Khalase e le 'ngoe ea lebese la khomo kapa lebese la meroho
• Khaba e 1 ea phofo ea cocoa
• 2 tablespoons ea flaxseed
• Khaba e 1 ea sesame
• Khaba e 1 ea habore
• Libaka tse 6 tsa leqhoa
• Banana e le 'ngoe e leqhoa

Mokhoa oa ho itokisa

Otla metsoako eohle ka blender ebe oa noa. E etsa hoo e ka bang 300 ml.

Ho fihlela sepheo se tšoarellang, ho boetse ho kgothaletswa ho ja hantle, ho qoba lihlahisoa tse tsoetseng pele indastering, lijo tse halikiloeng, mafura le lihlahisoa tse kang bohobe, likuku le li-cookie, ntle le ho ikoetlisa khafetsa. Bona kamoo u ka bang le phepo e nepahetseng ho theola boima ba 'mele.