Ka nako e 'ngoe u na le boikutlo bo botle ba lijo tsa hoseng tsa botšehare tsa lijo tsa hoseng (lentsoe la bohlokoa: ea botsoa) kapa lijo tsa hoseng tsa matsatsi a hoseng ka potlako. Kenya li-breakfasts tse etsoang pele. Etsa litlhapi tsena tse ntle ha u e-na le nako, joale u thabele litholoana tsa mosebetsi oa hau ha lijo-thollo li ke ke tsa li khaola. Ho tloha monate ho ea ho monate, libaka tsena tsa phomolo tse tharo li phahamisa "ho nka le ho ea" ho ea libakeng tse ncha tse monate.
01 ea 03
Brown Sugar Banana Overnight OatsThe Spruce Ho lakatsa lijo tse liehang butle-butle tsa oatmeal e ntle (empa e tsoa monyako hoseng)? Ho phomola habonolo ka bosiu bosiu "bo pheha" bosiu ha bo ntse bo phallela firiji. Boloka li-oats tsena ka nkho ea mason e le hore u ka li tšoara ha u tsoa monyako, 'me u li rate li bata kapa li halefile ka microwave hang ha u fihla mosebetsing.
02 ea 03
Lijo Tse Ts'oaretsoeng Tsa Mafura Tse Ts'oanetsoeng Li-Coat CookiesThe Spruce Li-cookie tsena li phetse hantle hoo li ka fetisetsang lijo tsa hoseng tse monate 'me li monate ka ho lekaneng hore u tla li lakatsa hape bakeng sa thapama ea hau ea mantsiboea. Linaleli tsa li-cookie tsena ke zucchini tse nang le likhekhe tsa tsokolate. Ha e le hantle motsoako o monate! Motheo ke oats, phofo ea koro e feletseng le banana. Li-walnut-kapa linate tsa hao tsa khetho-fana ka tsena tse bonolo, tse hlabang li tšoara leqeba le lesela la protheine.
03 ea 03
Etsa-Pele Pele e Frozen QuesadillasThe Spruce Ho ja lijo tsa hoseng ka potlako ha ho hlokahale hore ho boleloe hore ho na le boima bo bobebe (kapa bo bobebe). Lipotso tsa lijo tsa hoseng tsa lijo tsa hoseng tsa quesadillas li na le tatso le liprotheine. Bakeng sa phekolo ea hoseng habonolo, e etse tsena pele ho nako 'me u qete, ebe mochini oa microwave le / kapa mocheso holim'a' pan (pan e tla e fa qetello ea crispy) ha u se u itokiselitse ho ja.