Seo u lokelang ho se ja pele u matha peisong

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E-ba le smoothie e entsoeng ka kopi e le 'ngoe ea metsi a kokonate, 1∕2 senoelo sa lero la cherry e tart, 1∕2 senoelo sa blueberries, 1 ea banana e leqhoa, le likhaba tse 2 tsa oli ea folaxe.

Hobaneng ha metsi a coconut le lero la ciliegia?

Smoothie hora pele o ema moleng oa ho qala e ka matlafatsa tšebetso ea hau. "E sileha habonolo 'me e fana ka 'mele o hlokahalang haholo," ho bolela Ashley Koff, R.D., setsebi sa lijo tse thehiloeng Los Angeles. Metsi a coconut a na le potasiamo e ngata, e leng phepo e thusang ho thibela likerempe. 'Me lero la cherry le thusa ho fokotsa ho ruruha, e leng se ka thibelang ho senyeha ha mesifa le bohloko. Phuputso e 'ngoe e tsoang Univesithing ea Oregon Health & Science e fumane hore limathi tse theolang metsi a coconut pele ho lekana le halofo ea marathone li ile tsa utloa bohloko bo tlase nakong ea peiso ea bona.

Hobaneng li-blueberries?

Li-blueberries tse 'maloa li tla eketsa tatso ea tholoana-' me li ka u thibela ho ikutloa u felloa ke matla. Li na le li-anthocyanin, li-antioxidants tse matla tse emisang tšenyo mesifa hape e kanna ea thibela bohloko ba kamora peiso.

Hobaneng banana?

Bakeng sa botsitso bo botenya, bo boreleli-le li-carb tse ngata tse monyang habonolo habonolo-lahlela banana e leqhoa ho blender. Koff o re: "E tla u fa peterole hanghang." "Mme e fana ka monate."

Hobaneng oli ea folaxe?

Ho hema habonolo nakong ea peiso ea hau, kopanya oli ea flaxseed, e nang le omega-3 fatty acids e ngata. Phuputsong e phatlalalitsoeng ho Journal of Science and Medicine in Sport, baatlelete ba ileng ba nka tlatsetso ea letsatsi le letsatsi ea mafura a phetseng hantle ka likhoeli tse tharo ba bile le ntlafatso ea hoo e ka bang karolo ea 50 lekholong ea matla a bona a matšoafo nakong ea boikoetliso.

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Linate? Yogurt? Ka bobeli? Seo u lokelang ho se ja pele ho letsatsi la lijo tsa mantsiboea

Khutlela ho seo u ka se jang pele ho leqephe la sehlooho la ketsahalo

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