Ke atisa ho utloa ho ba matha, "Ke lijo life tsa hoseng tse molemo ka ho fetisisa tseo u lokelang ho li ja pele ho nako e telele?" Seo u se jang hoseng sa nako ea hao ea nako e telele ha se hloke ho ba se fapaneng le lijo tsa hoseng tsa hau hoseng. Maemong ao ka bobeli, o batla ho qala letsatsi le nepahetseng ka lijo tse nang le phepo e nepahetseng le tse nang le phepo.
Ho sa tsotellehe hore na o matha kapa o tlohela ho ea mosebetsing kapa sekolong, senotlolo sa ho haha lijo tsa hoseng se phetseng hantle se leka-lekana.
Leka ho kenya bonyane lihlopha tse tharo tsa lijo ka lijo tsa hau. U lokela hape ho leka ho kenyeletsa liprotheine, li-carbohydrate tse rarahaneng le fiber ho fana ka matla le ho u thusa ho felisa tlala.
O tletse maikutlo mabapi le seo u ka se jang? Litlhahiso tse ling ke tsa lijo tsa ho phomola ka potlako le tse nang le phepo ho thusa ho fehla ha hao.
1. Oatmeal ka Kamoso: Lokisetsa pakete e le 'ngoe ea oatmeal le holimo ka holimo ka kopi e le 1 ea k'hothate ea vanilla e se nang mafura le sopho e 2 ea morara o omisitsoeng. E-na le li-ounces tse 8 tsa calcium, tse nang le lero la lamunu la lamunu.
2. Apple le Cheese: E -ba le apole e mahareng le li-ounces tse 1 ho ea ho tse peli tsa li-cubes tsa cheese le 1/4 senoelo sa walnuts kapa sa almonde.
3. Matla a Matla le Banana: Batla libaka tsa lijo-thollo tse nang le li-grama tse 3 ho ea ho tse 5 tsa fiber le ligrama tse 10 tsa protheine. Odwalla, Kashi GoLean, KIND, le TruSoy ke tsohle tse ntle tse khethollang. Tšoara banana, le bona, bakeng sa lijo tsa hoseng tse potlakileng empa tse phetseng hantle.
4. Smoothie: Ka lintho tse seng kae feela tse kang monokotšoai o monate, yogurt le lero, o ka shapuoa smoothie e nang le phepo e monate le e monate ka metsotso e seng mekae.
Leka e 'ngoe ea li -diresepe tse phelisang hantle tsa smoothie .
5. Butter ea Peanut ka Bohobe: Lihlahisoa tse peli tse phahameng tsa bohobe bo nang le bohobe bo nang le bohobe bo nang le bohobe bo lekaneng le 1 tablespoon ea peanut butter. E-ba le senoelo se le seng sa yogurt e sa nang mafura le li-ounces tse 8 tsa lero la lamunu.
6. Peō le Mahe: Bakeng sa lijo tsa hoseng tse potlakileng, ba noe linoelo tse peli tse nang le tiiso e nang le lebese le 1 lekholong la lebese kapa lebese la soy e nang le liqhobosheane, hammoho le 1/2 ea bagel ea lijo-thollo e arohanngoeng ka 1 tablespoon ea peanut butter le lero la orange la ounces.
7. Segerike Yogurt Parfait: Haeba o hloka mefuta e meng e potlakileng ho smoothie, tlohela blender mme u kopanye litholoana le yogurt ea Greece. Beha senoelo sa 3/4 sa majoe a tlaase a majoe a Greece kapa cottage chisi ka sekotlolo kapa senoelo. Holimo ka kopi e le 'ngoe ea li-chinese, li-blueberries, kapa papaya' me u fafatsoe ka 1 tablespoon e entsoeng ka kokoana-hloko ea koro.
8. Mofubelu o Phahamisitsoeng ka Litholoana le Mahe a Kopantsoeng: Holimo ka hohle-mofuta oa lijo-thollo (mofuta o batang o motsoako o monate) o nang le yogurt e tlaase ea ½ e tlaase le 1 senoelo sa fragole, tse tala kapa li-blackberries.
9. Haufinyane lijo tsa hoseng Burrito: Phahamisa lijo tsa lijo tsa hoseng ka ho tšela mahe a linotši (ehe e le 'ngoe kapa mahe a mabeli a makhooa), pepere e khubelu e tšolotsoeng ka letsoho le chefo e le' ngoe ea likhase tsa cheddar.
10. Muffin ea Senyesemane e nang le Litholoana: Holimo ka koro ea korose Senyesemane kapa toast e nang le tablespoon e se nang mafura a tranese le li-fragola.
11. Khauta ea Peanut / Banana Sandwich: Abela peanut butter ka sekotlolo-bohobe ba koro le sebaka se senngoeng libanana ka holimo. Beha karolo e 'ngoe ea bohobe bo tletseng koro ka holimo mme u thabele.
12. Cottage Cheese ka Litholoana tsa Litholoana: Senoelo sa 1/2 seno se tlaase sa mafura a cottage ho kantaloupe kapa halofo ea mahe a linotši.
Molao oa bohlokoa ka ho fetisisa ke ho netefatsa hore ha u tlohele lijo tsa hoseng. Hase feela lijo tsa hoseng tse phelisang hantle tse tla u thusa hore li tsamaee, empa li ka u thusa hore u fokotse boima ba 'mele .
Liphuputso li bontšitse hore batho ba jang lijo tsa hoseng ba hlile ba lekanngoa.
Hape sheba:
- Libaka tse Molemo ka ho Fetisisa le tse mpe ka ho Fetisisa pele
- Liphetoho Tse 6 Tse Bonolo Bakeng sa Lijo Tse Phetseng Hantle
- Lijo tse Molemohali tsa Bapalami
- Batho ba nang le phepo e nepahetseng bakeng sa ba matha
- 5 Mokhoa oa ho ja ka bohlale ho ba matha
- Nka Etsa'ng Haeba ke se na Nako ea ho ja Pele ke Matha?
- Litlhahiso tsa Matsatsi a Hoseng
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