Cocktails bakeng sa ho nona.

Cocktails bakeng sa ho nona - ho e dino, tse haholo ntlafatsa ka liprotheine. Ba ka iketsetsa lapeng, 'me o tla lokela ho lokisetsa lihlahisoa tse sa rarahanang ka ho fetisisa, kapa o ka reka e khethehileng omileng motsoako oo seno e bōptjoa.

Leha ho le joalo, ho cocktails bakeng sa ho nona lokela ho ho nkoa ka ka hloko, e le ka tsela e feteletseng tshebediso ya protheine tla etsa hore e feteletseng 'meleng. Recommended karolo hlokahala ho beha boima ba protheine e ho fumana ea letsatsi le letsatsi ja lijo ho tloaelehile, 'me ba bang ba - ka cocktails.

Cocktails bakeng sa ho nona. diresepe ho pheha

• protheine Shake

Ho lokisetsa seno u tla hloka: dikgerama 100 ea chisi, 250 di ml lebese, e le ba banana.

Haeba u na le blender, ho cocktails ke ke nka nako e telele. Feela theolele kaofela metsoako tse ka holimo ka blender le whisk hantle. Ha e le hantle, haeba ha ho na blender, pele sile Curd (kapa reka e khethehileng "mokelikeli" Cottage chisi), le tlale ka ho eona le lebese. Banana grate le kopanya le lebese le Curd motsoako sebelisa mixer ka. Seno ke loketse.

• Cocktail bakeng sa ho nona. Recipe nang le litholoana sirapo

Ho lokisetsa senoa-mapholi, nka dikgerama 50 ea chisi, 250 di ml lebese le lehe le leng, 2 tablespoons sirapo (tholoana).

Kopanya lebese le Curd ho theha e junifomo slurry. Eketsa protheine, e spoonfuls tse seng kae a litholoana sirapo le hlohlelletsa hantle hape. Seno ke loketse bakeng sa tshebediso ya.

Cocktails bakeng sa ho nona le ka ka lokisoa ho tloha lebese omisitsoeng. Ho bopa seno joalo o hloka mahe a mabeli lihaha-'mele, 200 di ml ea metsi, e sirelelitse le tablespoons 2 lebese phofo.

metsoako kaofela ba beha ka blender le whisk ho feletseng. Cocktail ke loketse ho sebelisoa!

• tholoana amorph

Metsoako: dikotwana tse leqhoa (3 likotoana), 280g ea metsi a batang, 5 frutos foreshe fragola, dikgerama 70 ka yogurt (bao e seng mafura, le tsoekere), dikgerama 50 ea melon, khaola ka dikotwana tse nyane, protheine phofo (tablespoons 2).

ho lokisetsa:

Mixer holimo lebelo silakanya leqhoa. Fokotsa lebelo 'me a eketsa ka setshelo le leqhoa, litholoana le monate ka yogurt. Beat amorph ho fihlela ho fihlela e ba le homogeneous sebopeho le fafatsa ka ka phofo protheine.
Seno ke loketse, e na le lik'hilojule tse 220, 34 dikgerama k'habohaedreite, dikgerama 20 tsa protheine le ha e na le mafura.

• Cocktail le tranelate

Ho lokisetsa ho sebeletseng le 'ngoe ea seno, nka creamer (tablespoons 2), kofi le matla (200 ML), leqhoa dikotwana tse 6, cocoa phofo (1/4 dikgabana), e tlase mafura chokolete ka yogurt (halofo khalase), phofo protheine (thispone) .

ho lokisetsa:

Ka thoko, pheha le kofi le eketsa ea tranelate ea tšoereng molepo. Ka mor'a moo, tšela ka kofi ka blender ya, beha morao leqhoa le kopanya metsoako. Ebe eketsa le monate ka yogurt, cocoa, 'me phofo le protheine, ho morethetho banyenyane le amorph loketse!

Ho fihlella diphetho ho fetisisa, o lokela ho latela ka dikgothaletso tsa phepo e nepahetseng.

Lijo tsa ho nona

The lijo ea letsatsi le letsatsi ba lokela ho kenyeletsa khoho, hobane e hantle ananelang ke 'mele' me e na le toka e kholo chelete ea protheine.

Ja phehiloeng mahe bonolo-phehiloeng, le pheha ba metsotso e seng ho feta tse tharo 'me ba je mahe a mararo ka letsatsi.

thusa haholo tlase mafura a Cottage chisi, ba ile ba ka tlatsetsa protheine bona ho noa.

Lebese lokela ho chesa le ha mafura, ho molemo hore le lumellane 1.5 lekholong lebese na le lik'habohaedreite, mafura le liprotheine tse ngata ka ho lekaneng.

Letsatsi le letsatsi tlhokeho ya ho ja Salads meroho, apara le oli ea limela, hobane ba na le vithamine ea E activates le thulaganyo tshilong ya dijo ka etsahalang 'meleng.

Se ke la lebala ka sephalli o lokela ho noa etsang dilitara bonyane tse pedi tsa metsi ka letsatsi.

Lekantsoeng matla sekemeng e lumellang ho nona kapele.

1 Breakfast: lijo-thollo, phehiloeng ka lebese (100g), 2 mahe phehiloeng le 20 g, a litholoana omisitsoeng.

2 B: 200 dikgerama tsa chisi, ba banana e mong, dikgerama 20 omisitsoeng litholoana, dikgerama 30 tsa linate.

Ja lijo tsa motšehare: dikgerama 200 ea litlhapi kapa nama, dikgerama 100 ba pasta, dikgerama 100 ea phehiloeng kapa stewed meroho.

Lijo tsa mantsiboea: 150g ea tlhapi kapa nama, dikgerama 100 ea raese, dikgerama 100 ea meroho (phehiloeng kapa ka setimi), se nōkiloeng ka sa teaspoon ea oli ea limela.

2 lijo tsa mantsiboea: dikgerama 500 tsa ka yogurt le ba banana.

Khalori dikahare tsa rasio tsa 2.800 kcal. Khefu pakeng tsa lijo e lokela ho ba hoo e ka bang ka lihora tse tharo.