ea Liprotheine lia thothomela Ke e 'ngoe ea litsela tse sebetsang ka ho fetesisa le tsa tlhaho tsa ho tlatselletsa lijo tsa rona molemong oa ho fihlela ts'ebetso e ntle ea mmele mme, ka holim'a tsohle, ntlafatso ea mesifa e betere.
Empa leha litšisinyeho tsena li ka rekoa khoebong, ho eketsa melemo ea tsona le ho li ja ka tlhaho ka botlalo, ho molemo hore o lokisetse protheine ho itšisinya ho e ja lipakeng tsa lijo kapa kamora ho ikoetlisa. Boemong ba kajeno, re sisinya monate banana, oatmeal le protheine e sisinya.
Lisebelisoa:
- Li-cookie tse 6 tsa oatmeal
- 25 dikgerama tsa walnuts
- 1 plátano
- Khalase e 1 ea lebese
- 1 yogurt ea Greece
- 1 ea phofo ea protheine
- Khaba e 1 ea tsoekere kapa mahe a linotši
Litokisetso:
- Ho qala, tšela lebese, yogurt ea Greece, le tsoekere kapa mahe a linotši ka khalase ea blender. Sebelisa lisebelisoa tsena ho fihlela u fumana motsoako o boreleli le o ts'oanang.
- Ka mor'a moo, khaola li-cookie tsa oatmeal le banana ebe u li kenya ho blender, hammoho le walnuts le protheine phofo.
- Khutlisetsa sesebelisoa ebe u sebetsana le ntho e ngoe le e ngoe ho fihlela u thothomela, u sa hlothe.
Hopola hore ho nka monyetla ka botlalo ka thepa ea protheine e sisinyeha, ho molemo ho li qeta hang-hang.
Lintlha tse ling - Seo u ka se jang ho ntlafatsa mesifa
E-ba oa pele ho fana ka maikutlo