Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le LetsatsiKa hare feela
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Na u khathetse feela ke ho leka protheine e theko e boima bakeng sa ho theola boima ba 'mele? Haeba ho joalo, o lokela ho tseba hore phofo ea protheine ha se eona feela khetho ea ho theola boima ba 'mele.
Ho na le lijo tse ling tsa boleng bo holimo tseo u ka li kenyang lijong tsa hau ho theola boima ba 'mele ka tsela e phetseng hantle.
Ntle le protheine phofo, e 'ngoe ea likhetho tsa bohlokoahali ke ho sisinyeha ha protheine. Ke tsela e bonolo ea ho eketsa protheine lijong tsa hau. Liprotheine li sisinyeha li phethahatsa tlhokahalo e nepahetseng ea likhalori le limatlafatsi.
Liprotheine li sisinyeha ke khetho e phethahetseng ea lijo bakeng sa ba lebelletseng ho tšolla liponto tse ling ka tsela e phetseng hantle. Litšisinyeho tsena li ka u boloka u tletse ho fihlela lijong tse latelang mme li ka u thibela ho ja lijo tse se nang phepo ho khotsofatsa tlala ea hau.
Ts'isinyeho ena ea liprotheine e ke ke ea chesa lesoba ka pokothong ea hau mme o tla fumana melemo le eona. Bala ho tseba ho eketsehileng ka liprotheine tse entsoeng ka maiketsetso tsa Maindia bakeng sa ho theola boima ba 'mele tseo o ka li lekang lapeng ka lisebelisoa tse bonolo tsa kichineng.
1. Liprotheine tsa Kokonate ea Almond
Lialmonde ke mohloli o moholo oa protheine, e nang le lialmonde tse 20 tse nang le ligrama tse 5 tsa protheine. Lebese la almonde le tla u fa lethal dose le eketsehileng la protheine 'me kokonate e na le li-electrolyte tse tla boloka mmele oa hau o le metsi.
- Koahela linate le kokonate e halikiloeng bosiu bo le bong. Lahla metsi.
- Kenya lialmonde, kokonate ho blender ebe u eketsa lebese ho li kopanya hore e be letsoalo le teteaneng.
- Kenya phofo ea sinamone le mahe a linotši ho etsa hore e be monate.
2. Protein Shake ea Chocolate le ea Banana
Tsokolate le libanana li etsa motsoako o motle. Hase feela hore ba etsa protheine e phetseng hantle empa hape ba eketsa tatso e ntle hape. Tsokolate le banana li tla u fa li-vithamine le liminerale tse ngata.
- Kenya kopi e le 'ngoe ea likotoana tsa banana le khaba e le' ngoe ea phofo ea cocoa ho blender.
- Kenya lebese kapa yogurt ho eona ho e etsa seno se boreleli.
- Kenya ½ khabapo ea phofo ea sinamone bakeng sa tatso.
3. Berry Protein Shake
Li-monokotsoai ke mohloli o motle oa li-antioxidants tse matla hape ke mohloli o moholo oa fiber e u thusang ho theola boima ba 'mele. Ho sebelisa monokotsoai o fapaneng ho tla u fa matla ao a eketsehileng.
- Kenya li-monokotsoai tse 7-10 tseo u li khethileng, cup senoelo sa chisi e entsoeng ka sephali, cupth kopi ea metsi le mahe a linotši ho blender.
- E kopanya le ho eketsa mahe a linotši a eketsehileng haeba u rata.
4. Protheine ea Butter ea Peanut Shake
Peanut butter ke mohloli o enneng oa protheine mme sena e ka ba ts'isinyeho e ntle ea kamora ho ikoetlisa ho e khetha. Proteine ena e entsoeng ka maiketsetso e monate, e na le linate ebile e monate bakeng sa likhahla tsa hau tsa tatso.
- Koahela kopi e le 'ngoe ea yogurt, cup lebese la almonde le likhaba tse 2 tsa botoro ea matokomane.
- U ka eketsa libanana haeba u batla 'me u li sebelise li bata.
5. Vegan Protein Shake
Ba nang le alejiki ho lihlahisoa tsa lebese mme ba sa mamelle lactose, empa ba batla protheine e phahameng ea ho fokotsa boima ba 'mele, ba ka khetha sena. Proteine ena ea vegan ke eona e u sisinyang hantle.
- Koahela kopi e le 'ngoe ea lialmonde kapa linate tsa cashew, banana e le 1, teaspoon e 1 ea mahe a linotši le khaba e 1 ea vanilla essence bakeng sa tatso.
- Kopanya lisebelisoa tsohle 'me u li sebelise li pholile.
6. Banana Strawberry Chia Seeds Protein Shake
Peo ea Chia ke mehloli e mengata ea liprotheine, ha libanana li tletse potasiamo. Motsoako ona o tla etsa hore protheine e matla haholo e sisinyehe kamora nako ea boikoetliso bo matla.
- Kenya peo ea chia, banana e le 1, fragole, lebese le mahe a linotši ka har'a se-blender.
- Eketsa leqhoa le fokolang le fokolang (ka boikhethelo) 'me u natefeloe ke protheine ena e teteaneng.
7. Mango Banana Shake
Limenku li tletse potasiamo, vithamine A le vithamine C 'me ho li kopanya le libanana ho tla e etsa hore e sisinyehe haholo. Khetha limango tse butsoitseng tse seng monate haholo.
- Koahela limango, banana, botoro ea matokomane le lebese hore e be blender ho e etsa hore e sisinyehe hantle.
- Kenya leqhoa le pshatlehileng 'me u le thabise hanghang.
8. Banana Almond Butter Banana Shake ea Blueberry
Blueberry e na le li-antioxidants le vithamine C, eo ha e kenyelletsoa ho almonde le yogurt e tla fetoha protheine e ngata.
- Ho blender, eketsa li-blueberries, banana, botoro ea almonde le yogurt. Sebeletsa ka likotoana tsa leqhoa.
9. Oatmeal Apple Protein Shake
Li-phytonutrients tsa apole li tla boloka maemo a tsoekere ea mali a tsitsitse hape a laolehe. Ho kopanya liapole le oatmeal ho tla u fa fiber mme ho u boloke u ikutloa u tletse nako e telele.
- Koahela oatmeal, lebese, apole le mahe a linotši ka blender.
- Refrigerate ho thabela protheine ena e teteaneng e entsoeng ka maiketsetso.
10. Avocado Le Banana Protheine Shake
Avocado e na le mafura a mafura a mangata a nang le pelo le fiber tse thusang ho theola boima ba 'mele. O ka eketsa libanana le mahe a linotši ho etsa hore e be monate.
- Kenya libanana, avocado le lebese ho blender.
- Koahela hantle ho fihlela e boreleli ebile e le boreleli 'me u natefeloe ke serame.
11. Protein e sa tsoakoang ea mahe
Haeba u batla ho aha mesifa hammoho le ho theola boima ba 'mele, leka protheine ena e iketselitsoeng ka mahe a tala.
- Kopanya lehe le le leng le tala, lebese, banana, mahe a linotši le sinamone phofo ho blender.
- Sebeletsa e pholile.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.
Melemo e 12 ea Bophelo bo Botle ea Mahe a linotši a mafura o ne o sa tsebe
