Na ke khopolo e ntle ho ja protheine ka mor'a ho ikoetlisa? Ke e etsa joang?
Litsebi tse ngata tsa bophelo bo botle lia lumela hore ho ja liprotheine tse eketsehileng ha u ikoetlisa ka matla hoa thusa. Litsebi tse ling li khothalletsa hore motho a je grama e le' ngoe ea protheine bakeng sa boima ba hae ba' mele letsatsi lohle, le hoja ho e - na le liphuputso tse fapa - fapaneng tabeng ena tse fanang ka likhothaletso tse fapaneng. Maikutlo a morao tjena ke hore ho ja lijo tsa ho hlaphoheloa ka mor'a ho ikoetlisa ke khopolo e ntle, ka tloaelo ka mor'a metsotso e 30 ho isa ho lihora tse peli u qetile ho ikoetlisa ka matla. Ho khothalletsoa motsoako oa lik'habohaedreite le protheine.  E le hore u iketsetse eona: 1. Ho se be le likhang Fumana mohloli o motle oa protheine, hangata e le phofo ea protheine. Liprotheine tsa casein le Whey ke tsona tse ratoang haholo. 2. Ho se be teng. Kenya phofo ea protheine ka har'a sekotlolo. Tse ling li nyenyane'me li tšoaroa ka letsoho; tse ling li sebelisa motlakase. 3. Ho se be teng. Latela litaelo tsa phofo ea protheine, eketsa metsi kapa lebese. Ka tloaelo, 4 ho isa ho 8 oz ea mokelikeli bakeng sa scoop e le 'ngoe (30g) ea phofo. 4. Haeba u batla, u ka eketsa litholoana tseo u li ratang, tse kang banana kapa fragole. 5. Tšoara ka hloko. Tsokotsang lintho hammoho ka motsotsoana.  E thabele, empa etsa bonnete ba hore u fapanya mehloli ea liprotheine tseo u li jang e le karolo ea lijo tse phetseng hantle le tse leka-lekaneng!