Hooray bakeng sa exercisers! Ke ntho e ntle ho itlama ho sebetsa, empa u se ke ua lebala bohlokoa ba seo u se jang pele. Lijo le ho ikoetlisa lia tsamaea. Mona ho na le lijo tse supileng pele ho ho ikoetlisa tse tla etsa hore u sebetse hantle ntle le ho u imela.
Tlhahiso: Sebelisa nako ea ho ikoetlisa
Leka ho ja hora kapa peli pele u ikoetlisa e le hore 'mele oa hao o be le nako ea ho cheka lijo.
Maikutlo a fapana mabapi le hore na ho loketse ho ikoetlisa ka mpeng e se nang letho: Batho ba bang ba re u ka chesa mafura a mang ka tsela ena, ha ba bang ba e bitsitse ka ho feletseng!
Qetellong, etsa se sebetsang hantle bakeng sa 'mele oa hau. Haeba u sa lapile mathoasong a hoseng 'me u ikutloa u le motle ka mor'a ho ikoetlisa, e ea bakeng sa eona. Ho seng joalo, khomarela ka litsela tse bohlale tse khethiloeng ka tlase.
Liprotheine tsa Li-Bars (ka Likarolo Tse Ntle tsa Khalori)
'Maraka o na le liprotheine tse ngata,' me tse ling li molemo ho feta tse ling. Kamehla hlahloba mangolo a phepo e nepahetseng 'me u shebe haufi-ufi ho netefatsa hore ho na le motho a le mong feela ea sebeletsang bareng.
Ntle le haeba u le boemong bo botle ba ho ikoetlisa, o batla ho chesa makholo le lik'hilograma tse ngata, qoba ho noa li-bars ka likhase tse fetang 300. Ke tloaetse ho ea libakeng tse nang le lik'hilojule tse 200 le bonyane ligrama tse 10 tsa protheine. Ke sebapali sa quest, se kenyang monate o monate, ho tloha ho Blueberry Muffin ho Chocolate Chip Cookie Dough.
Fumana likoloi ho tsona , hammoho le likhetho tse ling tse 'nè tse ntle!
100-Calorie Packs of Nuts
Linate li na le limatlafatsi tse ngata tse hlokahalang bakeng sa ho etsa mesebetsi ea 'mele. Linate tse ling, joaloka lialmonde, li ka u thusa hore u fokotse boima ba 'mele ! Empa li na le k'halori e lekaneng. Ke kahoo ke ratang lipakete tse laoloang ke karolo ka lik'hilojule tse 100 ka 'ngoe.
Ho bonolo ho kena ka ntle ha u se na litebelisoa tsa pele! Lipapaka tsena li na le litholoana tse phahameng, joaloka (li ratang li-apula tsa Fuji).
Banana le Butter ea Peanut
Bananas ke BFF ea boikoetliso. Li na le bongata bo bongata ba tsoekere, mafura a mafura a aka. 'Me potassiamo libanana ha e bolokehe tsamaisong ea hau nako e telele haholo, kahoo o khona ho e sebelisa ha u ntse u ikoetlisa. Smear ka bongata ba pere ea peanut (hoo e ka bang 1 tablespoon) 'me u thabele. Hona joale u itokiselitse ho phahamisa litekanyo tse ling!
Lihlahisoa tsa mahala tsa Segerike tse nang le litholoana le lipeo tsa Chia
Sesebelisoa sena se hlolla! Hase feela monate, empa hape e kenyelletsa macronutrients tse tharo. (Etsa'ng? E-re ke hlalose ).
Koti e tletse liprotheine, li-monokotsoai li na le li-carbs, le lipeo tsa chia li fana ka mafura a hao a phetseng hantle. Boom. Ho e-na le lipeo tsa chia, u ka kopanya ka har'a thispone ea linate tse khethiloeng. Fetola eona, feela joalokaha u etsa ka cardio le koetliso ea matla!
DIY Smoothies
S smoothie e ka ba sesebelisoa sa pele sa ho itima lijo, hafeela u ntse u le bohlale mabapi le kamoo u hahang kateng. Tse ling tsa smoothies ke ba senyang lijo tse patehileng, tse tletseng tsoekere le mafura. Hopola ba rekisitsoeng mabenkeleng a smoothie! Papali ea hau e ntle ka ho fetisisa ke ho shapa li-smoothies tsa hao lapeng u sebelisa litholoana tsa sebele, lebese la almonde le tse ling.
Oatmeal
Mofuta o nepahetseng oa oatmeal-nahana-khauta ea khauta kapa ea khale, eseng li-oats tse tsoekere-ke ntho e ntle pele o qeta ho ikoetlisa. Li-oats tse ngata-thollo li lokolla li-carbs butle-butle ka tsamaiso ea hau, e le hore u lule u khothatsoa ka nakoana. Li-carb tse bonolo joaloka li-muffin le bohobe bo mosoeu, ka lehlakoreng le leng, li baka lejoe le sa batleheng 'me li ke ke tsa qojoa ka tsoekere ea mali.
Lijo tse ngata tsa bosiu li na le tse kholo ka ho khetheha bakeng sa sena hobane ha li ikutloe li le boima joaloka li-oats tse chesitsoeng. Ba thuse!
Li-Whites le Mahe a Ntseng a Fokotseha ka Cheese e Fokotsitsoeng
Lijo tse nyane tse nyenyane tsa khalori li phethahetse haeba feela u hloka ho matlafala ha protheine. U ka etsa sena ka microwave !
Feela lihlahisoa tse kopantsoeng ka har'a makhapetla, le nuke ho fihlela e behiloe. Haeba ho sebetsa feela ho ne ho le bonolo ebile ho le bonolo.
U ipotsa hore na u ka ja eng ka mor'a ho sebetsa? Ke u koahetse !