Ho fumana lapeng: ho pheha, diresepe * Sefapano

Monyusi ke mokhabiso o nang le likhalori tse ngata, tse 30-40% tsa tsona ke liprotheine le 60-70% ke lik'habohaedreite. E ne e sebelisetsoa ho nona boima ba mesifa. Litabeng tsena, re tla arolelana le uena diresepe tsa hore na u ka etsa joang hore u fumane se monate le se phetseng hantle ka matsoho a hau lapeng.

Liqapi le mefuta

Mohiri o kenyelletsa:

botlaaseng - lebese, yogurt kapa lero;
liprotheine - chisi ea kottage, protheine ea whey, kapa phofo ea lebese le khutsitsoeng
lik'habohaedreite - mahe a linotši, jeme, oats, fructose, maltodextrin, kapa dextrose.

Ho latela mefuta ea lik'habohaedreite, li-gainer ke tsa mefuta e 'meli:

e nang le index e phahameng ea glycemic (carbohydrate) (GI) e nang le lik'habohaedreite tse potlakileng (tse bonolo);
GI e mahareng ho isa tlase e nang le lik'habohaedreite tse liehang ho sebetsa

Ka lik'habohaedreite tse liehang, sekhahla sa tsoekere e kenang maling se tlase. Ka lebaka lena, ka ts'ebeliso ea bona, ha ho hlahe hyperglycemia.

Ho kgothaletswa ho nka li-gainers ka nepo lipakeng tsa lijo le hang kamora ho koetlisoa, 2-3 servings ea 250-300 ml bakeng sa batho ba nang le asthenic physique (batho ba basesaane kapa ectomorphs) le 1-2 bakeng sa endo- le mesomorphs. Ho ja hantle ho tla u thusa ho fumana boima ba mesifa.

Mohiri o ka etsoa ka letsoho. Li-diresepe tse ka tlase li tla u thusa ho etsa lebenkele le nang le likhalori tse ngata lapeng.

Mekhoa ea ho pheha

Mokhoa oa ho pheha o bonolo - kopanya lihlahisoa tsohle tse bontšitsoeng 'me u otle ka blender.

Recipe	Lisebelisoa	Hlokomela
Le cocoa le vanilla	2 tablespoons ea cocoa phofo 2 tablespoons vanilla 1 walnuts e 'maloa; 1 ea monokotšoai ofe kapa ofe; 150 g, yogurt	Pele ho tšela linate ebe u tšela monokotsoai.
Ka matonkomane le chisi ea kottage	180 g ea chisi ea kottage; 50 g ea linate (kapa linate tse ling); 2-3 tablespoons ea mahe a linotši; Libanana tse 2-3; 600 ml ea lebese la mafura (kapa lero la lamunu).	Pele ho tšela linate, tšela libanana.
Ka sirilamunu, mahe a linotši le lebese	halofo ea sirilamunu; halofo ea banana; 100 g ea chisi ea kottage e nang le bonyane ba mafura; Mahe a linotsi a 1 a thispone (kapa jeme) Lebese la 150 ml (kapa lero la litholoana).	Kamora hore ho fumanoe boima bo ts'oanang, lero le pepetoa ho tsoa halofo ea sirilamunu, e kenngoang ho le le ruileng pele le sebelisoa.
Ka tranelate e bolila le letheka le tsohileng	250 g, tranelate e bolila 10% mafura; Libanana tse 2; Mahe a likoekoe a 6; 2 tablespoons sirapo ea rosehip 200 ml lebese.	Senya banana pele.
Le lialmonde le mahe a linotši	20 ml ea kefir; Khaba e 1 ea lialmonde 100 ml oatmeal; 1 teaspoon mahe a linotši.	Pele ho sila lialmonde.
Le matlapi a korong le monokotsoai	50 g ea oatmeal; 10 g ea matlapi a korong; 5-10 g, fructose; ho fana ka protheine ea soya; khalase ea monokotsoai; khalase ea lebese ea mafura.	Lihlahisoa li sebetsoa ka blender habeli: pele le kamora ho eketsa lebese.
Ka morara, mahe le oatmeal	60 g oatmeal; 150 g ea morara; 2 tablespoons ea jeme ea raspberry liprotheine tsa mahe a likhoho tse 4; 250 ml lebese.	Sebelisa funnel ho tlosa yolk habonolo ho lesoeu la lehe.
Le tse tala le oatmeal	200 ml lebese; 100 g ea chisi ea kottage; 50 g oatmeal; 1 senoelo sa tse tala	Sesebelisoa se na le liprotheine tse ka bang 30 g. Monyatsi ona o nkoa hantle kamora ho ikoetlisa kapa bosiu.
Ka lamunu le banana	100 g chisi e se nang mafura ea kottage; 2 tablespoons ea fructose; banana; 100 ml lero la lamunu; 200 ml lebese.	Banana e hloka ho mashed.
Le chisi ea kottage, monokotsoai le 'mala o mosoeu	50 g chisi e se nang mafura ea kottage; Sekhechana se le seng sa protheine e phehiloeng; 40 g ea monokotsoai ofe kapa ofe; khaba ea mahe a linotši; 200 ml lebese.	Pre-mash a monokotsoai.
Ka fragola	khalase ea lebese; banana; 100 g, fragole; Mahe a 2 a tala.	Mahe a likhoho a ka nkeloa sebaka ke mahe a likoekoe.
Ka lebese le phofshoana le jeme	2 tablespoons ea phofo ea lebese; 150 ml ea lebese le tloaelehileng; 2 tablespoons jeme ea blueberry 2 tablespoons ea tsoekere e nang le granulated.	Ho molemo ho nka mefuta e 'meli ea lebese ntle le mafura kapa ka liperesente tse fokolang tsa mafura.
Ka kofi	300 ml ea lebese; 2 di-teaspoon tsa kofi ea nakoana 5 g vanilla tsoekere; 100 g oatmeal; banana.	Senya banana pele.
Ka liapolekose tse omisitsoeng le botoro ea matokomane	liapolekose tse ngata tse omisitsoeng; sekhahla sa morara o omisitsoeng; 2 tablespoons botlolo ea peanut liprotheine tsa mahe a 2 a kana; 200 ml lebese.	Ho molemo ho nka lebese le khutsitsoeng; ho fapana le mahe a likhoho, o ka sebelisa likoekoe mahe (likotoana tse 3).

Kakaretso ea Boris Tsatsulin e nang le lik'habohaedreite tse liehang

Dikarolo:

50 g oatmeal;
10 g ea matlapi a korong (kamora ho qeta metsotso e 10 ba inela, e qhibiliha ka botlalo);
5-10 g, fructose;
protheine e ngata haholo;
200 ml lebese;
monokotsoai (bakeng sa monko o monate le tatso).

Lihlahisoa li kopantsoe ka blender kapa shaker.