Ka sebele re ke ke ra ba ba pele ba ho u bolella hore lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi. Empa banna: Ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi . Kahoo e etse hantle ka e 'ngoe ea li-combos tsena tsa matla tse hlolang.
Banana + chokolete + botoro ea linate
Triumvirate ena e kholo e fana ka limatlafatsi tse tharo tsa bohlokoa: protheine, fiber le calcium galore. Hlakola ntho e 'ngoe le e' ngoe ka blender kapa u jale metsoako ka bonngoe holim'a selae sa bohobe ba koro.
Toast + Avocado + Lehe
Avo-toast e ka 'na ea e-ba ea feshene, empa e boetse e tletse li-antioxidants le mafura a phetseng hantle a tla u boloka u le motle ebile u khotsofetse ho fihlela lijo tsa motšehare.
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Li-oats tse entsoeng ka tšepe + monokotsoai + linate tse tsoakiloeng
Ke ka lebaka lena re ratang li-oats: Li thusa tšilo ea lijo, li theola k'holeseterole 'me li u boloka u ikutloa u khotse lihora tse ngata. Lahlela monokotšoai o nang le limatlafatsi tse ngata le linate tse nang le protheine, 'me u iphumanele lijo tsa hoseng tse matla.
Lehe lohle + khale + chisi ea pōli
Kaofela rea tseba hore khale e na le bokhabane (fiber, potasiamo le divithamini B6 le C). Empa litaba tse monate bakeng sa barati ba lebese ke hore chisi ea pōli e boetse e phetse hantle, kaha e na le lik'hilojule tse tlase le mohloli o tiileng oa calcium le protheine. Tlisa li-omelets tsa hoseng.
muffin ea koro + yogurt + Flaxseed + blueberry
Selae sa bohobe ba koro kapa 'muffin se tla u tlatsa ka fiber. Ebe u tšela li-flaxseed (omega-3 fatty acids), blueberries (potasiamo e phetseng hantle pelong) le yogurt e se nang mafura (calcium, protheine) bakeng sa sekotlolo sa smoothie sa litoro tsa hau.
