Tsela ea ho pheha mekoallo le protheine lapeng

baatlelete ba morao-rao ba leihlo haufi-ufi haholo lijo tsa bona ka hloko rerile ho ja. Empa leha ho le joalo, 'me ba na le tlhoko ea ho ja. Ebe tla ho ka thuso ea mekoallo protheine. Lapeng, ba ile ba ba ho le bonolo ho pheha. Ho na le diresepe tse ngata tse haholo bonolo, 'me sehlahisoa qetela fellang kateng le bophelo bo botle, monate le theko e tlaase ho feta lebenkeleng,' t. Ho. Ha o bolokang 'me lidae tse lihlahisoa tsa bona. Molemo 'ngoe: ea ho hlophisoa la e mong le e le kabelo ka hanyenyane fetohile ka ho rata ha hao. Leha ho le joalo, e lokela ho a hopola hore sehlahiswa lokela ho bolokoa ka sehatsetsing e, ho seng joalo e tla senyeha ka potlako.

mekoallo protheine lapeng. Recipe № 1

metsoako:

• 2 tbsp. oatmeal;
• 5 tablespoons ea phofo protheine (o ka reka papali phepo lebenkeleng);
• Article 0.5. botoro peanut ;
• le lebese fokolang kapa metsi ho motsoako e-ba hlama.

ho lokisetsa:

1. metsoako kaofela ba tšela ka senoelo.
2. Kopanya ho fihlela junifomo. Tumellano fellang kateng joaloka hlama teteaneng haholo.
3. Ho tswa ho motsoako sephetho le ho theha mekoallo.
4. Li kenya ka sehatsetsing bakeng sa metsotso e 50 pele ho phekola.

Recipe № 2. Nut

Protein mekoallo lapeng, phehiloe ka risepe ena ke phepo haholo: ka 300 lik'hilojule ka sekotoana. Ka nako e tšoanang, ba ile ba tla e etselitsoeng liqhobosheane. Ho molemo ho nka motsoako oa linate, kahoo e tla ba ho feta tse sa tšoaneng ho hlophisoa.

metsoako:

• 0.5 st,. phuthoa oats le phofo koro. Ho ena le ho ea ho qetela ka e nkang oat matlapi a korong - e tla ba tsoela molemo.
• 10 tablespoons protheine phofo, molemo tlatsa le li-slide, joale eketsa dikahare protheine;
• 4 H. L. cocoa;
• 1 tbsp. phofo lebese, ho molemo ho sebelisa sehlahisoa tlase mafura. dikgothaletso Sena ha se phoso. Sena se haholo ho fokotsa palo ea mafura ka bareng.
• 2 akarelletsang likhaba le ea peō ea folaxe;
• 2 akarelletsang likhaba le tsa sonobolomo peo hloekisa;
• 1/4 Art. linate ho latsoa: makotomane, walnuts, lialmonde, o ka nka motsoako ka;
• 1/4 Art. omisitsoeng litholoana;
• 1/3 Art. botoro peanut;
• e Vanilla monyenyane;
• metsi, ka 0.5 v.

ho lokisetsa:

1. u lokela ho kopanya metsoako bohle ka sekotlolo sa.
2. The tumellano ya motsoako e tla tšoana le batter teteaneng. O ka tšela formochkam kapa jarisa ka ntho e 'ngoe bataletseng, e le hore hamorao e ne e le e bonolo ea ho khaola.
3. Bakeng sa hora e le boima ba lona o thatafalang, e ka arotsoe ka likarolo.

Recipe № 3. Cocos mekoallo

Tsela ea ho pheha mekoallo le protheine lapeng, e le hore ba ha ba feela e molemo, empa hape monate? Tlase re hlahisa le risepe ea mokhoa oa ho fumana pompong, e nyenyane re hopotsang ea "Bounty".

metsoako:

• 1 thispone protheine phofo;
• 2 akarelletsang likhaba le manna ao kapa kokonate oli;
• 1 thispone mahe a linotši;
• tablespoons 2 cocoa;
• kokonate, ho fafatsa bareng.

ho lokisetsa:

1. The Remix kopi cocoa le protheine. Haeba u batla ho ba le protheine ho feta, ho ka etsahala ho eketsa chelete eo. Ho molemo ho sebelisa tsa tlhaho cocoa phofo, ka nako eo bareng tla ba molemo ka ho fetisisa.
2. Eketsa ho motsoako oa oli ea kokonate le mahe a linotši.
3. All Remix ho fihlela le boreleli.
4. foromo bareng 'me a beha yona ho ya ka sehatsetsing bakeng sa metsotso e 20.

Ho tswa ho palo ya dihlahiswa ile a fumana 1 g, ka bang 80 bareng, e na le lik'hilojule tse 380 le dikgerama 20 tsa protheine. O ka arola hore e be 2 tse nyenyane. Joalo e bonolo ea ho nka le uena le ho loma bona.

Recipe palo 4. tlatsana lapeng ntle protheine

Haeba letsoho la ha e khethehileng protheine phofo, u ka leka ho etsa lihlahisoa improvised.

metsoako:

• dipeo peeled;
• lebese;
• oatmeal;
• flakes poone ;
• linate.

ho lokisetsa:

1. Kopanya metsoako bohle ka sekotlolo sa. Haeba u eketsa e nyenyane hanyenyane ea chokolete, bareng tla tastier.
2. Misa lube ho fihlela le boreleli, ka nako eo e lokela ho beha ka thatela polasetiki ka floating e 'me a beha ka sehatsetsing ka.
3. Mora satalatsa, khaola likoto tsa boholo batlang.

Recipe palo 5. Baking

O tla hloka:

• 2 tbsp. oatmeal;
• 10 tablespoons ea phofo protheine, u lokela ho nka li-slide, ho tla eketsa dikahare protheine;
• 3 H. L. cocoa;
• 200 g ya lebese phofo;
• 200 di ml ka maple leaf sirapo;
• 2 tala protheine;
• ¼ Art. lero, foreshe e molemo ka ho fetisisa, ho etsa mohlala, lamunu;
• rapeseed oli, ho loetsa litsepe le hlobo;
• haeba a lakatsa - Vanilla.

ho lokisetsa:

1. Ka sekotlolo sa, kopanya flakes, phofshoana lebese le protheine.
2. Ka kopi ea bobeli e tsoakiloeng phomolo.
3. Dikahare tsa likotlolo tse peli tse a tšela e be mixer bile ba kopanya.
4. motsoako o ne a tšela e be lijo ho baka 'me ba tsamaisa ka ontong halefile ho ^ka 160, bakeng sa 20-30 mets.
5. Ba sejana o qetile e tlosoa 'me khaola ka likarolo tse lekanang - mekoallo.

mekoallo monate protheine haholo ba fumana ka lapeng, eo sebedisa excipients tse sa tšoaneng, ka mohlala, ba banana le blueberries. Sena se eketsa boleng ba bona phepo e nepahetseng, ho eketsa diteng tsa dintho e metle.

Recipe № 6. Ka botsoa

Ho na le tsela e itseng, e le hoo e ka bang ntle le ho beha boiteko ba ho lokisa mekoallo protheine lapeng. K'habohaedreite ntle ditshwara-moya ke bohlokoa ka ho khetheha bakeng sa bodybuilders le dieters.

metsoako:

• Tlase mafura a Cottage chisi.
• Protheine phofo.

ho lokisetsa:

1. Kopanya e Cottage chisi le eketsa le protheine phofo.
2. Ya ho theha e disoseji teteaneng 'me a beha ka sehatsetsing ka.
3. Bars loketse.

Kaha ba ba entsoe ka Curd ho eona dikahare bonyane ba mafura le lik'habohaedreite tse ngata tse, empa e ile ea eketseha dikahare protheine. Ja mekoallo molemo ho sebedisa gola ka botlalo - bakeng sa lihora tse 1.5-2, kapa mora, empa ho se hang-hang, empa ka mor'a metsotso e 15-20 ..