Li-protein tse 3 tse entsoeng ka maiketsetso lia sisinyeha ho hlalosa

Liprotheine lia thothomela

Haeba o batla ho eketsa boima ba mesifa, o tlameha ho kopanya boikoetliso le phepo e nang le lik'habohaedreite le liprotheine. Le ha ts'ebeliso ea liprotheine tse tlatsetsang le tsona e le khafetsa, hobane li joalo e bohlokoa moahong oa mesifa. Kajeno ho a khonahala ho fumana phofo ea protheine ka lebaka lena, leha o ka e fumana habonolo lijong.

Liprotheine li sebelisoa ntlheng ena ho fetola mafura ho ba mesifa, empa bakeng sa sena, ho hlokahala hore u e kopanye le papali. Ka mantsoe a mang, ho nka tlatsetso e thehiloeng ho protheine ho ke ke ha e etsa ka boeona, ho ka ba ha etsa hore o be le boima bo eketsehileng. Kahoo o tlameha ho hopola hore litšisinyeho tsena li nepahetse, ha feela li kopantsoe le boikoetliso bo botle, se loketseng ke ho li nka kamora ho ikoetlisa, ho hlokomela le ho khetha seo u se ratang.

Protheine e iketselitsoeng e ea sisinyeha

Ts'ebetso ena ea maiketsetso e sisinyeha, ka lijo tsa tlhaho le tse phetseng hantle, e loketse ho hlalosa mesifa ea hau. Li phetse hantle, li phetse hantle 'me tsa bohlokoa ka ho fetisisa, li monate. Leka lipepepe tsena 'me u khethe tseo u li ratang, o tla ba rata.

Banana Smoothie

Banana protheine e sisinyeha

Banana ke lijo tse ratoang haholo ke baatlelete, hobane ke mohloli oa tlhaho oa potasiamo le tsoekere ea tlhaho eo ho u thusa ho hlaphoheloa 'meleng kamora ho ikoetlisa. Ho lokisa protheine ea banana u tla hloka.

  • Halofo litha e le nngwe ya leche
  • 2 libanana
  • 5 mahe a phehiloeng, moo o tla sebelisa makhooa a mahlano le li yolk tse 5 feela
  • 2 tablespoons tse mosa tsa oatmeal

Ho itokisa ho bonolo haholo, o tlameha feela ho kenya lisebelisoa tsohle ho blender le kopanya hantle ho fihlela u fumana mokhoa oo u o ratang ka ho fetisisa. U ka e nka e bata ka leqhoa le leng, setaele smoothie, kapa mocheso oa mohatsela. Kamora ho ikoetlisa ka thata ho tla u thusa ho fola kapele.

Walnut Smoothie

Walnut Smoothie

Linate ke lijo tse tletseng melemo ea bophelo bo botle, ka lebaka la hore li ruile Omega3 fatty acids. Hape ke mohloli o hlollang oa tlhaho oa liprotheine tsa limela, ka hona e kanna ea haella lenaneng la hau la ho sisinyeha ha maiketsetso ho hlalosa. Tsena ke lisebelisoa tseo u li hlokang ho lokisa smoothie ena ea walnut.

  • 300 ml ea leche
  • yogurt ea segerike tatso ea tlhaho ntle le tsoekere
  • sehlopha sa walnuts
  • khalase ea halofo ea metsi
  • makhooa a mahe a 3 e neng e phehiloe pele
  • un banana

Koahela lisebelisoa tsohle ka har'a khalase ea blender ho fihlela o fumana hantle, o sisinyeha hantle ka mokhoa oo o o ratang haholo. Haeba u hloka, o ka eketsa lebese kapa metsi hanyane ho bebofatsa ho tsitsinyeha. Kenya likhalase tsa leqhoa 'me u na le seno se khathollang le se nang le phepo ka mor'a ho ikoetlisa.

Ho tsitsinyeha ha lehe

Liprotheine li sisinyeha ka lehe

Lehe le na le liprotheine tse ngata mme ka hona ha le hlokehe lijong tsa mang kapa mang ea batlang ho eketsa mesifa. Ntle le ho ba lijo tse phetseng hantle tse tletseng limatlafatsi tsa bohlokoa, e ka nkoa ka litsela tse fapaneng, ho kenyeletsoa seno se monate joaloka protein shake. Hlokomela metsoako.

  • Makhooa a mahe a 3 kapa Li-gramme tse 90 tsa makhooa a sa hloekang
  • litha e le nngwe ya leche
  • un banana
  • 3 tablespoons ea oatmeal

Koahela lisebelisoa tsohle ho fihlela u fumana smoothie ka botsitso boo u bo ratang haholo. Haeba ho na le mokelikeli o mongata haholo, o ka eketsa khaba e 'ngoe ea oatmeal' me haeba e le tenya haholo, metsi a seng makae. E noe e hatsetse kamora ho ikoetlisa kapa pele u ikoetlisa hoseng, hobane hape ke mohloli o phethahetseng oa matla a ho ikoetlisa.

Noa liprotheine neng

Liprotheine li lokela ho nkoa pele kapa ka mor'a ho ikoetlisa, ka tsela ena 'mele o amohela liprotheine hantle. Haeba u na le protheine e le 'ngoe feela ka letsatsi, Ntho e u eletsang ka ho fetesisa ke ho e etsa metsotso e ka bang 30 kamora ho etsa koetliso ea hau. Haeba u batla ho ba le liprotheine tse iketselitsoeng tse peli ka letsatsi, ho tla ba hotle ho ba le e 'ngoe bakeng sa lijo tsa hoseng.

Ka tsela ena, 'mele oa hau o ka sebelisa melemo ea boholo ba protheine ka ts'ebetso ea letsatsi le letsatsi. Leha ho le joalo, hopola seo ho bohlokoa ho tsamaea le protheine ka boikoetliso. Ho seng joalo, e ka fetoha mafura mme ea etsa hore o be boima. Sebelisa lisebelisoa tsa tlhaho hantle 'moho le boiteko ba hau, o tla fumana' mele oo u o batlang.


Litaba tsa sengoloa sena li latela melao-motheo ea rona ea melao ea boitšoaro ea bongoli. Ho tlaleha phoso tlanya mona.

E-ba oa pele ho fana ka maikutlo

Siea maikutlo a hau

aterese ya hao ya imeile ke ke ho phatlalatswa. masimo a hlokahala a tšoailoe ka *

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  1. E ikarabella bakeng sa data: Miguel Ángel Gatón
  2. Morero oa data: Laola SPAM, tsamaiso ea maikutlo.
  3. Molao: Tumello ea hau
  4. Puisano ea data: Lintlha li ke ke tsa tsebisoa batho ba boraro ntle le ka tlamo ea molao.
  5. Polokelo ea data: Database e hapiloeng ke Occentus Networks (EU)
  6. Litokelo: Nako efe kapa efe o ka fokotsa, oa hlaphoheloa mme oa hlakola tlhaiso-leseling ea hau.