Kajeno re tla tsebisa babali ba rona ho e 'ngoe ea litsela tsa ho boloka sebopeho se setle, ho lokisetsa lijo tsa hoseng tse phetseng hantle. Keletso ea liprotheine tse nang le protheine bakeng sa banyalani ba li-multivarquet ka sebele e tla hlokoa ke bohle ba batlang ho theola boima ba 'mele. Hape u tla fuoa mefuta e mengata ea li-additives, e leng se tla etsa hore lijo tsa hau tsa hoseng e be tse sa lebaleheng.
Kahoo, ke nako ea ho ithuta ho itokisetsa ka potlako phepo e ntle le e monate ea protheine. 'Me re tla qala ka omelette ea khale ea mahe bakeng sa banyalani ba bang.
Li-protein tse nyenyane mahe
Lijo:
- khōho ea mahe - likotoana tse 3;
- lebese -1 tbsp. l.;
- meroho - ho latsoa;
- oli ea meroho - 1 tsp;
- letsoai le pepere - ho latsoa.
Litokisetso
Pele re arola liprotheine tse tsoang mahlahareng. Ebe o otla ba makhooa ka lebese ho fihlela foam e etsoa. Ebe u eketsa letsoai le pepere, kopanya ka botlalo. Hona joale hlakola 'me u omise meroho, e khabeloa ebe e kentsoe mahe. Ka mor'a moo re futhumatsa 'pan o monate ebe o o tlotsa ka oli ea meroho.
Ka mor'a moo, tšollela protheine ea rona e kopane 'me u phehe omelet metsotso e 2 ka lehlakoreng le leng. Ka mor'a moo, hang-hang u ise sejana se chesang ho ea tafoleng. Ka algorithm e tšoanang, proteine omelet e ka etsoa ka multivariate. Hape, lijo tsa hoseng li tla ba monate haholo haeba u eketsa tranelate e nyenyane ea bolila kapa sefahleho sa tranelate sauce ho sejana. 'Me metse ka thōko ea poleiti e ka khabisoa ka likaroloana tsa bacon, meroho e mecha kapa lettuce.
'Me ka lethathamong, re na le diresepe bakeng sa proteine omelet ka ontong. Ha ho pelaelo hore bana ba hau ba tla ba le monate o monate 'me ba tla ananela malapa ohle.
Omelet e monate ka ontong
Lijo:
- jeme ea jerekere - 150 ml;
- makhooa a mahe - li-4 maqheka.;
- tsoekere - 2 tbsp. l.;
- botoro - 1 tsp;
- tsoekere e phofshoana - 1 tbsp. l.
Litokisetso
Fokisa lehe le bosoeu ho fihlela le boreleli. Ka nako eo eketsa tsoekere le halofo ea jeme jeme ho bona. Joale nka foromo e nyane ea ho baka le ho e tlotsa ka botoro. Ka mor'a moo re fetisetsa boima bo tsoang liprotheine le jeme 'me re romela omelet nakong e tlang holong e futhumetseng ho fihlela ho likhato tse 180. Kamora metsotso e 25, lijo tsa hoseng tse nang le phepo e tla ba tse loketseng.
Pele sebeletsa khaola ea omelet ka likoto 'me fafatsa le le phofshoana e tsoekere. U ka sebeletsa tafoleng ka yoghurt e monate, lebese le chesang kapa kofi. Haeba o lakatsa, oteletine ena ea protheine e ka pheha ka microwave ka metsotso e 5-10, e koahetsoeng ka sekwahelo.
Kakaretso ea ho qetela bakeng sa omelette ea protheine bakeng sa kajeno e tiisa hore u potlakela ho lokisetsa lijo tsa hoseng tse monate le tse nkhang hamonate bakeng sa lelapa lohle.
Liprotheine tse nang le meroho
Lijo:
- lehe la khōho - lik'hilograma tse 4;;
- botoro - 1 tsp;
- lebese - 30 ml;
- phofo - 1 tbsp. l.;
- tamati ea ciliegia - 5 lik'hilograma.;
- pepere e monate - 1 pc.;
- lettuce makhasi - likotoana tse peli;
- cheese ea mefuta e tiileng - 50 g;
- Letsoai le linoko - ho latsoa.
Litokisetso
Hlatsoa pele ho hlaha ha sekontiri se nang le motsoako kapa fereko. Butle-butle eketsa lebese, ka bonolo eketsa phofo. Ebe u eketsa letsoai le linoko. Ebe u tšela maqhubu a mahe ka mokhoa o tlotsitsoeng 'me ue romele seboneng se tlang pele ho chefo ka metsotso e 180 ka metsotso e 15.
Ebe o hlatsoa litamati tsa "cherry" 'me u khaotse ka li-circles. Joale re hlatsoa pepere, re felise motso le peo.
Ha omelette e se e loketse, tlosa foromo ho tloha ka ontong 'me u behe meroho holimo' me u fafatsoe ka chate ea grated. Hona joale re romela omelet bakeng sa metsotso e meng e 5 e le hore cheese e qhibilihe. Pele o sebeletsa, omelet e khaola likarolong tse 'maloa tsa li-servings e behoa lipoleiti, e khabisitsoeng ka lekhasi la salate. Hona joale re khabisa sejana ka meroho mme re etsa hore homey a thabe.
Omelet e tla tšoana hantle le khalase ea lero la tomate kapa komoro ea kofi e ntšo le tranelate. Haeba o lakatsa, o ka eketsa nama e nyenyane e tsubang kapa nama e tsitsitseng. Kenya piquancy e nyane ea moriana oa paprika kapa oa curry.