Libolo tsena tse 5 tsa protheine li Latsoa Joalo ka Reese

Litaba

• Tlhahlobo bakeng sa

Ke masoabi, empa ke li jele tsena kaofela. E mong le e mong oa ho qetela. Kahoo ke ile ka tlameha ho etsa sehlopha se secha (ho futsanehile!) hore feela nka nka linepe tse 'maloa. Le nna ke tla ja sehlopha sena kaofela, hobane e re ke u joetse feela - tsena li ntle haholo ka mokhoa o makatsang. Ke bolela hore nka se emise ho ja-tsena tse ntle. U kanna ua hloka ho lefa motho e mong ho u patela tsona.

Lisebelisoa:

• Dipole tse 5 tse se nang lebese tsa chokolete tse se nang lebese (ke ne ke sebelisa Ghirardelli)
• Kopi e le 1 ea letsoai le halikiloeng
• 1 senoelo sa matsatsi a Medjool, a koahetsoeng (hoo e ka bang 10 ho ea ho 12)
• Khaba e le 'ngoe ea phofo ea vanilla e thehiloeng ho semela (hoo e ka bang ligrama tse 35; Ke ne ke sebelisa Vega)
• 1/4 senoelo sa li-appleauce tse sa tsoekere

Litsela:

1. Qhaqha likhase tsa chokolete ka thipa ebe u li beha ka sekotlolo se senyenyane.
2. Eketsa makotomane ho motsoako oa lijo kapa blender ea lebelo le holimo.
3. Hlakola linate ho fihlela ho hlaha botoro e monate ea peanut.
4. Kenya matsatsi 'me u kopanye ho fihlela o boreleli.
5. Eketsa phofo ea protheine ho fihlela e kopane hantle. Qetellong, eketsa liapole le ho kopanya hlama e bosootho bo tenya.
6. Rōlela hlama hore e be libolo tse 22, apesa bolo e 'ngoe le e' ngoe ka chokolete e khethiloeng, ebe u e beha poleiting.
7. Natefeloa hang-hang, kapa haeba u rata ho tsitsisa ho tiileng, beha sehatsetsing bonyane metsotso e 20. Boloka libolo tse sa jeoang ka sejaneng se sa keneng moea ka sehatsetsing.

Sengoliloeng sena se hlahile ho Popsugar Fitness.

Tse ling ho tsoa ho Popsugar Fitness:

Sebelisa Phofo e Khōlō ea Protheine Ka Li-Recipes tsena tsa Smoothie

Li-snacks tse 3 tse ka tlase ho 150 lik'hilojule

Natefisa Letsatsi la Mang kapa mang ka Li-Cup tsa Mousse tse 100-Calorie

Tlhahlobo bakeng sa