Recipe ea Protheine e phetseng hantle ea lijo tsa hoseng
- Lisebelisoa:
- kopi e 1 ea quinoa e phehiloeng
- 1/2 senoelo sa Greek yoghurt
- 1/2 senoelo monokotšoai o tsoakiloeng (strawberries, blueberries, raspberries)
- 1 thispone ea mahe a linotsi kapa sirapo ea maple
- 1 thispone ea peo ea chia
- 1/4 senoelo sa linate tse khaotsoeng (almonds, walnuts)
- 1/4 teaspoon sinamone
Kakaretso ena e phetseng hantle ea lijo tsa hoseng e nang le protheine ha e monate feela empa e boetse e tletse limatlafatsi tsa bohlokoa ho qala letsatsi la hau. Qala ka ho kopanya quinoa e phehiloeng le yoghurt ea Segerike ka sekotlolo. Quinoa ke protheine e felletseng, e etsang hore e be khetho e ntle bakeng sa lijo tsa hoseng tse leka-lekaneng. Ka mor'a moo, eketsa monokotsoai o tsoakiloeng bakeng sa ho phatloha ha tatso le li-antioxidants. Tlisa motsoako oa hau ka mahe a linotši kapa sirapo ea 'mapole ho ea ka tatso ea hau.
Ho ntlafatsa boleng ba phepo, fafatsa peo ea chia ka holimo. Lipeo tsena tse nyane li na le fiber le omega-3 fatty acids, tse tlatsetsang bophelong ba hau ka kakaretso. U se ke ua lebala linate tse khaotsoeng, tse eketsang crunch e khotsofatsang le mafura a phetseng hantle. Bakeng sa tatso e eketsehileng, fafatsa sinamone, e ka thusang ho laola maemo a tsoekere.
Sejo sena sa hoseng ha se feela se tletseng protheine, empa hape ke motsoako o phethahetseng oa lik'habohaedreite le mafura a phetseng hantle. khetho e nepahetseng bakeng sa mang kapa mang ea batlang ho boloka maemo a matla ho pholletsa le hoseng. Natefeloa ke mokhoa ona oa ho ja lijo tsa hoseng tse nang le protheine e ngata tse ka lokisoang ka nako e ka tlase ho metsotso e 10!