Bohobe ba protheine

Mohato ka mochini risepe ka foto

- Bulela ontong ka 175 ° C.

- Koahela karolo e ka tlase ea paneng ea bohobe ka pampiri ea ho baka, e kolobise marako ka metsi ebe u fafatsa ka korong ea koro. Kapa koahela foromo kaofela ka pampiri. (Ho molemo ho baka ka foromo ea silicone, ha ho hlokahale hore u e koahele le ho e fafatsa. U hloka feela ho e fafatsa ka metsi pele u kenya hlama ho eona.)

- Pele kopanya metsoako eohle e omileng ka sekotlolo ebe u eketsa casserole le liprotheine ebe u kopanya ntho e ngoe le e ngoe ka e kopanya ho fihlela e boreleli.

- Beha hlama ka mokhoa o lokiselitsoeng, o boreleli, o fafatse ka lipeo ebe o beha ho baka ka ontong ea preheated bakeng sa metsotso e 50-60.

- Siea bohobe bo felisitsoeng hore bo pholile hanyane ka foromo, ebe bo bo tlosa ka hloko, kamora ho etsa bonnete ba hore bohobe bo manamela hohle ho tloha marakong. Fafatsa bohobe ka botlalo holima terata.

- Boloka bohobe ka sehatsetsing. Metsoako e sitsoeng e ka omisoa hanyane ka holong.

Recipe ea Chokolete ea Li-protein tsa Orange

• Li-scoops tse 3 tsa protheine ea chokolete
• 1 tbsp. almond (oat) phofo
• Mahe a 2
• Li-oranges tse 2
• 1 tsp phofo ea ho baka
• 1 tsp vanillin
• 1 tbsp 0% yoghur ea mafura
• 2 tbsp chokolete e bolileng e qhibilihileng

Re kopanya lihlahisoa tsohle tsa metsi mme ka thoko tsohle li ome. Ebe re kopanya ntho e ngoe le e ngoe ebe re tšela motsoako oo ka hlobo le ka ontong bakeng sa 160 C bakeng sa metsotso e 45.

Boleng ba phepo e nepahetseng ho 100 gr.

• Liprotheine: 13.49 gr.
• Mafura: 5.08 gr.
• Lik'habohaedreite: 21.80 gr.
• Likhalori: 189.90 kcal.

Recipe ea Banana

• Li-scoops tse 3 tsa protheine ea vanilla kapa banana
• 1,5 banana
• 6 tbsp oatmeal
• 6 tbsp yogati e sa apeheng
• 3 tbsp Cottage chisi 0%
• Likotoana tse 6 tsa mehla
• 1.5 tsp phofo ea ho baka
• 1 tsp kokonate (sonobolomo, oli ea mohloaare)

Kolobetsa hlobo ka oli, tšela motsoako, fafatsa ka sinamone le linate tse sithabetseng, o phehe bakeng sa 180 C bakeng sa metsotso e 30.

U tla fumana liprotheine tse ngata haeba u ja bohobe ba liprotheine bo nang le lijo tse tsoang lapeng.

Boleng ba phepo e nepahetseng

Boleng ba phepo e nepahetseng ka kilo e le ngoe. sehlahisoa ke:

Mehato ea ho pheha

1. Pele o bala hlama, o lokela ho beha setofo sa ho baka ho isa ho likhato tse 180 (mode convection). Ka mor'a moo o lokela ho roba mahe ka chisi ea cottage, letsoai ebe o otla ka motsoako oa letsoho kapa whisk.

Tsebiso ea bohlokoa: Ho latela mofuta oa sethala sa hau le lilemo tsa hau, mocheso o behiloeng ho oona o ka fapana le oa 'nete ka boholo ba likhato tse 20.

Ka hona, re u eletsa hore u e etse molao oa ho laola boleng ba sehlahisoa nakong ea ho baka, e le hore, ka lehlakoreng le leng, e se ke ea tela, ka lehlakoreng le leng, baka hantle.

Haeba ho hlokahala, fetola mocheso kapa nako ea ho pheha.

1. Joale nako ea likarolo tse omileng e se e fihlile. Nka almonds, phofo ea protheine, oatmeal, plantain, flaxseed, lipeo tsa soneblomo, soda le ho kopanya hantle.

1. Kenya linoko tse omileng ka bongata ho tloha serapeng sa 1 ebe u kopanya ka botlalo. Ka kopo ela hloko: tlhahlobong ha hoa lokela hore ho be le mongobo, ntle le haeba, mohlomong, peo le lijo-thollo tsa soneblomo.

1. Mohato oa ho qetela: beha hlama ka pane ea bohobe 'me u etse chebahalo ea eona ka thipa e telele. Nako ea ho baka ke metsotso e ka bang 60 feela. Leka hlama ka thupa e nyane ea lehong: haeba e ea khola, joale bohobe ha bo so lokisehe.

Ho ba teng ha sejana sa ho baka se nang le koae e se nang thupa ha ho hlokahale: e le hore sehlahisoa se sa khangoe, hlobo e ka tlotsoa ka oli kapa e kenngoa ka pampiri e khethehileng.

Bohobe bo sa tsoa chesa bo tsoang ka ontong ka linako tse ling bo bonahala bo le mongobo hanyane. Sena se tloaelehile. Sehlahisoa se lokela ho lumelloa hore se pholile ebe sea sebeletsoa.

Ho thabela takatso ea lijo! E-ba le nako e monate.

Risepe e se nang liprotheine e nkoa e le eona e ntle ka ho fetisisa ntoeng e khahlanong le ho beoa ha mafura ka mpeng.

Na u batla ho tlosa mafura a ka mpeng, empa leha ho le joalo u sa fane ka bohobe? Joale risepe ena e ka ba e nepahetseng ho uena!

Ka mofuta o nepahetseng oa bohobe, o ka tlosa mafura a mpa

Mafura a ka hare ka mpeng le mala a kotsi haholo. Ho e felisa, ba bangata ba ja haholo lijo tse nang le carb e tlase ho laola tsoekere ea mali le ho se hlaseloe ke tlala. Litaba tse monate ho motho e mong le e mong: haeba u khetha lijo tse nang le nama e tlase ea carb, ha ho hlokahale hore u tlohele bohobe ho theola boima ba 'mele.

Joalokaha lithuto tse 'maloa li se li bontšitse, phepo e matla ea protheine e thusa ho loants'a liponto tse ling. Mme bohobe ba protheine feela molemong oa sena! Ho fapana le mahobe a tloaelehileng, ao hangata a apehoang ho tsoa koro e tsoakiloeng le tsoekere, bohobe ba protheine hangata bo etsoa ka lijo-thollo. Ntle le litaba tse phahameng squirrel hape o morui fiber , e thusang hape ho fokotsa mafura a visceral.

Ha se motho e mong le e mong ea voutang bohobe ba carb e tlaase. Ba bang ba nyatsa bohobe ba liprotheine, ba nahana hore bo theko e phahameng haholo ebile bo latsoeha bo le bobe ho feta tekano. Ntle le moo, ho ile ha nyatsoa hore mefuta e mengata ea protheine ea bohobe e na le mafura a mangata, ka hona, bohobe ba protheine bo ne bo le khalase e phahameng ho feta mefuta e tloaelehileng ea bohobe.

'Nete ke eng,' me tšōmo ke eng?

Ke bohobe bofe, boo qetellong u bo ratang, ehlile ke taba ea tatso ea hao. empa mang kapa mang ea batlang ho theola boima ba 'mele o lokela ho ela hloko seo o se jang bohobe le.
Sebakeng sa lisose ea mafura kapa chisi, sefuba se nang le lean kapa turkey sefuba se lokela ho khethoa.
Balemi ba limela ba tla khetha lijo-thollo, hummus kapa tuna ho khotsofatsa tse ling tsa litlhoko tsa protheine ea bona.

Bohobe ba protheine ke tharollo e ntle haeba u batla ho ja lik'habohaedreite tse fokolang, empa u sa batle ho fana ka bohobe.

Bohobe ba protheine ke eng?

E boima, e lero le metsi ebile e kopane haholo: bohobe ba protheine bo na le lik'habohaedreite tse fokolang ho feta bohobe bo tloaelehileng, empa ho latela linoko, bo na le makhetlo a mane a protheine e ngata mme ka nako tse ling ho makhetlo a mararo ho isa ho a leshome ho feta mafura .
Sena ke hobane ka bohobe ba liprotheine re nkela phofo ea koro protheine, soy flakes, phofo ea koro e felletseng e felletsoe ke mafura kapa lupine ea phofo le lijo-thollo / lipeo, chisi ea chisi le mahe . Bohobe bona bo lula bo le teng nako e telele ebile bo thusa ho theola boima ba 'mele.

Bohobe ba Liprotheine:4-7 g lik'habohaedreite 26 g protheine 10 g mafura
Bohobe bo Kopaneng:47 g lik'habohaedreite 6 g protheine 1 g mafura

Mofuta o bobebe le oa moea oa bohobe ba protheine ke Oopsies , ea metsoako e meraro: lehe, chisi e bolila le letsoai le lenyenyane.

Bohobe bo potlakileng ba protheine

Cheese ea Cottage le mahe (protheine kapa mothamo oa lehe) ke lijana tse ka sehloohong,
Li kopantsoe le lialmonde, mabele kapa phofo, soy, phofo ea kokonate, phofo ea ho baka, letsoai le lipeo ho latsoa.

Bohobe ba protheine le bona bo ka baka ntle le chisi ea cottage, joale o hloka lijo-thollo tse ngata tsa khalase / korong kapa peo le metsi a manyane. Kapa u ka tlosa curd ka yogurt kapa lijo-thollo tse tsoekere.
Keletso:bohobe bo fetoha lero le leholo haholo ha o tlotsa lihoete ebe o li beha hlama. Ho molemo ho tšela linoko tsa bohobe kapa lipeo tsa caraway hlama.

Mehopolo e 6 ka "Recotein-Free Yegg Bread Recipe"

Ke ne ke tlameha ho baka bohobe ba protheine. O ile a lula sehlahisoa sena nako e etsang halofo ea selemo, mme joale moea o ntse o kopa bohobe bo tloaelehileng. Hona joale ke fana ka khetho ho bohobe "Borodino".

mme ke ja ka mokhoa o fapaneng ...

Ka bonna, ke rata mofuta ona oa bohobe bo phetseng hantle. Kamehla ke leka ho mo isa hae. Empa rona ha re so phehe, le ha ka linako tse ling re hlile re batla ho leka. Meroho e metle, ho ka khoneha ho pheha ntho e ngoe le e ngoe.

Le risepe e bonolo - o ka leka ka mokhoa o sireletsehileng

Hona joale ha ho bonolo ho khetha bohobe bo monate le bo phetseng hantle ka lebenkeleng. Lapeng, setofo ke tsela ea ho tsoa. Empa, ka bomalimabe, ho etsa sena khafetsa o hloka nako e eketsehileng ea mahala ...