'Mele oa hau o hloka liprotheine ho boloka lisebelisoa tsa' mele le lisele le ho hlokahala bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung. Ha ho thata ho fumana liprotheine tse lekaneng ho tsoa lijong tsa hau, empa ho noa li-protein bar ke tsela e ntle ea ho boloka u ikutloa u khotsofetse pakeng tsa lijo.
Li-protein tse ling tse fumanoang mabenkeleng le limmarakeng li na le liprotheine tse ngata ntle le lik'hilojule tse ling tse ngata, empa tse ling li jere tsoekere le mafura hoo li sheba (le ho latsoa) ho feta li-candy bars.
Kahoo maikutlo a ka? Iketsetse. Ha u etsa li-protein libakeng lapeng, u tla laola lisebelisoa tsohle e le hore li phele hantle joaloka tseo u batlang hore li be tsona.
Kamoo U ka Etsang Liprotheine Tsa Bresa
Ho etsa li-protein libaka ha ho thata, ha ho bonolo feela ha ho etsoa bohobe ba di-cookie. 'Me kaha o laola lisebelisoa, o ka fumana diresepe tse sebelisang tsoekere e fokolang haholo, mafura a phetseng hantle kapa fiber e ngata, eng kapa eng eo ue hlokang ho lumellana le lijo tsa hau.
Molemo o mong oa ho etsa li-protein libakeng lapeng ke chelete e ngata ea chelete. Liprotheine tse phuthetsoe ka bomong li na le theko e boima ha li bapisoa le ho reka metsoako le ho beha nako e ngata ho hlahisa. Hape ke rata taba ea hore u ka etsa tweak le metsoako ea ho lokisa litlolo.
Ho na le lijo tse ngata tse monate tsa liprotheine libakeng tse phehoang, tsa bophelo bo botle le tsa boikoetliso. Ha u ntse u batla li-protein bar recipes, etsa bonnete ba hore u batla lisebelisoa tse phetseng hantle tse kang li-oats, linate, lipeo le litholoana tse omisitsoeng, hammoho le li-protein tse phofshoana kapa linate tsa linate.
Li-diresepe tse ling li hloka bakeng 'me ba bang ha ba batle.
Leka mokhoa ona oa motheo oa protheine ea bar. U ka fetola li-mix-ins li lumellana le maikutlo a hau:
Lijo
- Likotlolo tse peli li phuthehile li-oats tse potlakileng
- 1/2 senoelo sa vanilla-flavored protein powder
- 2 Tbsp hemp lipelo
- 1 tsp sinamone ea fatše
- 1/4 teaspoon nutmeg
- 1/4 tsp letsoai
- 1/4 senoelo sa peanut butter
- 1/4 senoelo sa mahe a linotsi
- 1/2 senoelo sa lebese la almonde
- 1 tsp extract vanilla
- 1/2 senoelo tsokolate chips
Litsela
- Preheat oven ho ea likhato tse 350 Fahrenheit. Fokotsa ka khanya sejana sa ho baka sa li-inch-8-inch ka margarine kapa botoro. Kapa u ka e fafatsa ka ho pheha spray.
- Eketsa li-oats, liprotheine tsa phofo, lipelo tsa hemp, sinamone, le letsoai ho sejana se seholo sa ho kopanya.
- Ha u kopanya sekotlolo se lekaneng, kopanya pere ea pereate, mahe a linotši, lebese la almonde le lihlahisoa tsa vanilla. Kopanya ho fihlela o kopantsoe ka ho feletseng. Tšela metsoako ea metsi ka lijo tse omeletseng ebe o hlohlelletsa ho fihlela o kenyelelitsoe ka botlalo. Koana ka likoti tsa tsokolate.
- Tšela motsoako ka sejana sa ho baka. Abela setsoana ka har'a sejana, a hatelle ka thata.
- Bake ka metsotso e 18-20, ho fihlela metseng e qala ho fetola khauta e mebala.
- Tlosa ho tloha ka ontong 'me u lumelle ho pholile ka pan bakeng sa metsotso e 20 ho ea ho e 25 pele u khaola ka hare.
- Boloka ka sehatsetsing. E etsa mekoallo e ka bang 12.
U ka koahela libaka tsa hau ka bomong 'me u li tsamaise nako ea bosiu bosiu mosebetsing kapa sekolong. Kapa u li je ha u ja lijo tse seng kae ha u qeta ho ikoetlisa.
Etsa Melao ea Hao ea Lijo Tse Matla:
- Leka litlolo tse fapaneng tsa protheine ea phofo. Vanilla e qala hantle, empa u ka 'na ua rata tsokolate kapa tatso e' ngoe.
- Sebelisa peo ea fox kapa ea chia sebakeng sa lipelo tsa hemp. E 'ngoe ea likhetho tsena e tla eketsa omega-3 fatty acids e molemo.
- Itlhahloba ka botoro ea almond, soya kapa cashew ho e-na le pere ea pereate.
- Mahe a linotši a ka fetisetsoa ho sive kapa mapolanka a maple.
- Ts'ostile ea tsokolate e ka nkeloa sebaka ke butterscotch kapa ts'ooso e tšoeu tsokolate. Kapa leka chelete e lekaneng ea morara o omisitsoeng kapa litholoana tse ling tse omisitsoeng kapa linate tse khethiloeng.
Tsebo ea phepo e nepahetseng
Lijo tse nepahetseng bakeng sa libaka tsena li tla fapana hanyane ho latela lisebelisoa tseo u li khethang, empa ka mohaho oa motheo, mohaho o mong le o mong o tla ba le lik'hilojule tse ka bang 170, ligrama tse 6, ligrama tse 3 tsa lik'habohaedreite, 3 dikgerama, le ligrama tse 7 tse mafura a ligrama mafura.