Li-Drink tsa pele ho ho matha le tsa kamora
Ho sa tsotellehe hore na u ntse u batla likhatho tsa lijo tsa hoseng tse nang le phepo e nepahetseng kapa seno sa nako e telele ea ho phomola, smoothies ke ntho e ntle ea menyetla ea ho bapala.
Bakeng sa lijo tsa hoseng pele ho nako , o batla liprotheine, li-carbohydrate tse rarahaneng le fiber ho fana ka matla le ho u thusa ho felisa tlala. Smoothies e ka fana ka protheine ho tloha ka yogurt, lebese, kapa linate. Litholoana tse ncha li fana ka fiber le e rarahaneng ea lik'habohaedreite.
Bakeng sa ho fola ka mor'a nako , o hloka lik'habohaedreite le protheine ho thusa ho tlatsa mabenkele a matla le ho fana ka limatlafatsi tse tla thusa ho tsosolosa mesifa ea hau. Protheine e fumanoang ka har'a lebese le linate ea smoothie e fana ka li-amino acid tse hlokahalang ha u ntse u tla rua molemo ho likhabohaedreite ho litholoana kapa lero.
Mona ke li-smoothies tse supileng tse phetseng hantle, tse monate tse fanang ka limatlafatsi le limathi tsa matla tse hlokahalang ho ntlafatsa ts'ebetso ea tsona le ho hlaphoheloa.
1. Banana Berry Blast
Le smoothie ena e na le tatso le li-antioxidants, hammoho le liprotheine tse tsoang ho yogurt.
Lijo :
- 1 banana
- 1/3 senoelo se hloekileng kapa se leqhoa
- 1/3 senoelo sa fragole tse ncha kapa tse nonneng
- 1 kopi ea yogurt
- 2/3 senoelo sa leqhoa
Litsela: Beha lijo tse kopantsoeng mme o kopane ho fihlela o boreleli.
2. Watermelon Smoothie
Le smoothie ena e khatholla ka mor'a ho chesa le ho boetse hoa makatsa ho tlatsa. U ka qeta likhoele tsa mahapu pele ho nako e le hore u ka e lokisa ka potlako ha ue batla.
Lijo:
- Likotlolo tse 2 tse tšolotsoeng
- 1/2 senoelo sa yogurt
- 1 senoelo sa leqhoa
Tataiso: Ho blender, kopanya mekhabiso mme o kopane ho fihlela e boreleli.
3. Pineapple-Banana Smoothie
Koala mahlo ha u ntse u noa smoothie e monate le e khathollang 'me u ka' na ua nahana hore u phomotse sehlekehlekeng sa tropike. Banana ke mohloli o motle oa potasiamo.
Leha ho le joalo, hlokomela hore ha e na karolo ea protheine.
Lijo:
- 4 likotoana tsa leqhoa
- Kopi e le 'ngoe e nang le phaenepa e ncha ea phaenapole
- Libanana tse 1 (tse kholo, li khahloe ka lihlopha)
- 1 senoelo sa phaenepole lero
Litlhahiso: Beha lisebelisoa tsohle ho blender. Puree e phahameng ho fihlela e boreleli.
4. Mandarin Orange Smoothie
Fumana vithamine C e kholo ka sena se monate le se tlatsang smoothie.
Lijo :
- Li-malaamine tse 3 tsa mandarin, li peeletsoe ebile li sa senngoe
- 1/2 senoelo sa yogurt
- 1/4 senoelo sa lero la orange
- 1 senoelo leqhoa
Litlhahiso: Beha lintho tsohle tse kopantsoeng ho blender mme o kopane ho fihlela motsoako o tsoekere o thehoa.
5. Mango Smoothie
Li-Mangos li na le fiber, li-vithamine, liminerale le li-antioxidants, ka hona li litholoana tse babatsehang tsa ho eketsa lijo tsa hau.
Lijo:
- Mango e kholo, e diced le e chilled
- 1 banana
- 1/2 senoelo sa yogurt
- 1 senoelo sa lero la lamunu ea lamunu
- 6 likotoana tsa leqhoa
Litsela: Koahela lero la lamunu, yogurt le banana ho fihlela u kopane hantle. Eketsa leqhoa le mango, tsoela pele ho kopanya ho fihlela mango e kopane.
6. Tsokolate le Banana Smoothie
Lijo:
- 1 kopi e se nang mafura
- 1 banana ba serame
- 1/4 senoelo sa lebese
- Peso ea tsokolate e sa tšosoang ho latsoa
Litsela: Khothaletsa lisebelisoa tsohle, ho latsoa ha u eketsa tsokolate ho fihlela u fumana chelete eo ue khethileng.
7. Peanut Butter Smoothie
Protheine e nang le peanut butter e etsa hore smoothie e be seno se phelisang se selelele sa nako e telele.
Lijo:
- 1 senoelo sa vanilla e tlaase ea fatše kapa ice cream ea chokolete
- 1/4 senoelo sa lebese
- Tablespoons tse 2 tsa peanut
Litsela: Kopanya tsohle tse sebelisoang ho blender ho fihlela le boreleli.
Lentsoe le Tsoang ho
S smoothie e ka boela ea e-ba lijo tse monate kapa lijo tse monate letsatsi lohle. Leha ho le joalo, haeba o shebeletse ho leka-lekana ha k'halori , u lokela ho nahana hore, le hoja ba phetse hantle, ba ntse ba e-na le lik'hilojule tse ngata 'me ha ba kenyelle meroho e phetseng hantle. Tsela e le 'ngoe ke ho eketsa lehlaka la khale, sipinake, kapa chard. Ha u ntse u ka qetella u noa joala, e ke ke ea fetola tatso haholo 'me e tla eketsa limatlafatsi.
> Mohloli:
> Beelen M, Burke LM, Gibala MJ, van Loon L JC. Mekhoa ea phepo ea phepo ea ho ntšetsa pele ho hlaphoheloa .; Int J Sport Nutr Exerc Metab. 2010 Dec; 20 (6): 515-32.