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Ke mang ea sa batleng manala a malelele, a matla, a phetseng hantle? Kaofela ha rōna rea e thabela! Empa hangata rea soetseha ha re bona manala a rona a robeha kapa a senyeha, 'me re qobelloa ho a kuta. Re boetse re ts'epa haholo li-spa le li-salon mme re bile re ea bakeng sa manala a theko e phahameng le kalafo ea lipekere. Empa na seo sohle se na le molemo qetellong?
Haeba potso ena e hlakisa likelello tsa hau, ke nako ea hore u tlohe ho litlhare tse turang mme u shebe ntho ea 'nete le ea tlhaho - joalo ka litlhare tsa lapeng. Bakeng sa seo, o ka sebelisa metsoako e meng e makatsang e fumanehang ka kichineng ea hau mme o se ts'oenyehe ka lipekere tse robehileng kapa tse senyehileng.
Lethathamong le tlase mona ho na le litlhare tse makatsang tsa lapeng ho holisa manala kapele.
1. Banana le Lehe
Libanana le mahe ke mohloli o ruileng oa biotin o nang le matla a ho ntlafatsa matla a lenala ka ho o sebelisa feela libeke tse 'maloa. O ka kenyelletsa banana le lehe lijong tsa hau tsa letsatsi le letsatsi bakeng sa tšebeliso ea biotin kapa hona ho etsa hore sepekere se koahele hae u sebelisa metsoako ena. [1]
Lisebelisoa
- 2 tbsp makhasi a banana a mashed
- 1 lehe
Mokhoa oa ho etsa
- Phunya lehe ka sekotlolo se senyenyane.
- Eketsa makhasi a banana a mashed ho eona ebe u hlakola metsoako ka bobeli ho fihlela u fumana pente.
- Hona joale, kenya menoana ea hau ka sekotlolo ebe ue tlohela hore e lule metsotso e seng mekae, haholo-holo metsotso e 10-15.
- Hlatsoa matsoho ka metsi 'me u a phaphathe ka thaole e hloekileng.
- Pheta sena habeli ka letsatsi bakeng sa liphetho tse lakatsehang.
2. Orange & Lemon
Li-orang le lilamunu li na le vithamine ea C e ngata e bohlokoa bakeng sa ho hlahisa collagen. Collagen ke protheine e fanang ka matla le sebopeho ho lisele tse moaho oa manala a hau. Ka bokhutšoanyane, Vithamine C e baka kholo ea lipekere kapele. [pedi]
Lisebelisoa
- & frac12 senoelo sa lero la lamunu
- 1 tbsp lero la lemone
Mokhoa oa ho etsa
- Ka sekotlolo, eketsa lero la lamunu.
- Ka mor'a moo, eketsa lero la lemone ho eona ebe u kopanya metsoako eo ka bobeli hantle.
- Koahela manala a hau ka har'a motsoako metsotso e ka bang 10-15.
- Hlatsoa matsoho ka metsi ebe u a hlakola.
- Pheta ts'ebetso habeli ka letsatsi bakeng sa liphetho tse lakatsehang.
3. Avocado, Kiwi, & Honey
Avocado le kiwi li na le zinki tse ngata tse thusang kholo e ntle le e potlakileng ea lipekere. [3]
Ho ja zinc e sa lekaneng ho ka lebisa ho lipekere tse robehileng. Ebile, o kanna oa bona mabala a masoeu manala a hau ka lebaka la khaello ea zinki.
Manala a Hloekisang Lapeng DIY: Hloekisa Manala a Macha a Macha Lapeng BoldskyU ka etsa peista e entsoeng lapeng u sebelisa avocado, kiwi le mahe a linotši ebe u e sebelisa ka har'a manala a hao kapa u ka etsa lero la tholoana ea avocado le kiwi 'me ua e ja bakeng sa litholoana tse ntle.
Lisebelisoa
- 1 tbsp makhasi a avocado
- 1 tbsp kiwi makhasi ao
- 1 tbsp mahe a linotši
Mokhoa oa ho etsa
- Ka sekotlolo se senyenyane, eketsa makhasi a avocado a mashed le makhasi a kiwi.
- Ebe u eketsa mahe a linotši ho eona ebe u kopanya metsoako eohle hantle.
- Tšela letlalo ho manala a hao 'me u lumelle hore le lule nako e ka etsang metsotso e seng mekae.
- Hlatsoa matsoho ka metsi 'me u a phaphathe ka thaole e hloekileng.
- Pheta ts'ebetso ena habeli ka letsatsi bakeng sa liphetho tse lakatsehang.
4. Oli ea Litlhapi
Oli ea tlhapi e na le mafura a mangata a omega-3 a thusang ho tlotsa le ho nolofatsa manala a hau, ka hona a a etsa hore a hole ka potlako le bophelo bo botle. Ho feta moo, mafura a acid a boetse a thusa ho fokotsa mofuta ofe kapa ofe oa ho ruruha betheng ea hao ea sepekere, ka hona e khothaletsa kholo ea lipekere e phetseng hantle. [4]
Lisebelisoa
- Li-capsules tse 5 tsa oli ea tlhapi
Mokhoa oa ho etsa
- Crack bula li-capsules tsa oli ea tlhapi 'me u ntše oli ea eona.
- Nka bolo ea k'hothone, e qopetse ka har'a oli ea tlhapi ebe u e tlotsa manala a hao.
- E tlohelle hoo e ka bang halofo ea hora.
- E hlatsoe ka metsi.
- Pheta ts'ebetso ena habeli ka letsatsi bakeng sa liphetho tse lakatsehang.
5. Lebese le Yoghurt
Manala a hao a entsoe ka protheine e nang le likhoele e bitsoang keratin eo haholo-holo e bolokang manala a hao a phetseng hantle le ho e sireletsa tšenyo ea mofuta leha e le ofe. Hape, ho boloka keratin e le manala, ho hlokahala hore motho a je liprotheine tse lekaneng hobane protheine e bohlokoa molemong oa ho matlafatsa tlhahiso ea keratin.
Lebese le yoghurt ke mehloli e metle ea liprotheine. Mme, ka hona, li etsa bonnete ba hore kholo ea lenala e potlakile ebile e phetse hantle ha e sebelisoa ka sehloho kapa ha e sebelisoa. [5]
Lisebelisoa
- 2 tbsp lebese
- 1 tbsp yoghurt (curd)
Mokhoa oa ho etsa
- Ka sekotlolo se senyenyane, eketsa lebese ebe u le kopanya le yoghurt.
- Kenya menoana ea hau ka har'a eona 'me ue lumelle hore e lule nako e ka etsang metsotso e 15.
- Kamora nako e boletsoeng, tlosa manala a hau motsoako 'me u hlatsoe matsoho hantle.
- Pheta ts'ebetso ena habeli ka letsatsi bakeng sa liphetho tse lakatsehang.
