Ho pheha bana ho ka ba ho nyahamisang hoo ke neng ke nahanne hore ke tla pata maikutlo a seng makae ao ke a ratang haholo a bana. Tsena kaofela li jere lisebelisoa tse phetseng hantle 'me li bonolo ho li lokisetsa. Bana ba tla rata lijana tsena 'me le batho ba baholo ba tla li rata. Litlhapi tsena li boetse li phethahetse ho etsa hore bana ba hao ba sebetse ka kichineng, e leng mokhoa o motle oa ho susumelletsa batho ba jang lijo hore ba je lijo tse phetseng hantle.
Hummus ea Maiketsetso
U ka ba le nako e bonolo ho fumana bana ba jang meroho e tala ha u ba fa ntho e monate ho e sebeletsa, e kang ho pata. Hummus e entsoe ka li-chickpeas le pasame ea peō ea sesame (tahini), ka hona e ruile ka mafura a phetseng hantle, fiber le protheine. Hummus e ka boela ea fanoa ka bohobe ba pita, litlhapi tse besitsoeng kapa li-crackers.
Lisebelisoa tsa hummus:
- 15-ounce e na le li-chickpeas, e tšolotsoeng le ho hlatsoa
- 1 clove garlic
- 1/4 senoelo sa oli ea mohloaare
- 2 tablespoons tahini
- 1 tablespoon lero la lemone
- 1/4 teaspoon paprika
- letsoai la kosher
Koahela lisebelisoa tsohle tsa motlakase oa lijo mme u sebetse ka likhaeti tsa marate, li-flocco tsa broccoli le litamati tsa lesea.
Fresh Fruit Smoothie
Smoothies li tšoana le lebese, kahoo li ntle bakeng sa potsanyane ka leino le monate. Ho kopanya litholoana tse ncha le yogate e ntle ho fana ka smoothies ea protheine, antioxidants, calcium le fiber.
Lisebelisoa tsa smoothie e le 'ngoe:
- 1/2 lebese la senoelo
- 1/2 kopi ea vanille ea yogurt
- 1 Banana, peeled
- 1/2 senoelo se hulang ka fragole
- 1/2 senoelo leqhoa.
Koahela lisebelisoa tsohle ka li-blender tse phahameng ho fihlela ho se bonolo, hoo e ka bang metsotso e 15 ho isa ho e 30.
Li-chickpeas tse hahiloeng tse chesang
Joaloka limela , li-chickpea li na le protheine le fiber empa ha li na lik'hilojule tse phahameng. Ho chesa li-chickpea ho ba fa khanya e ntle. Li-paprika le phofo ea phofo li eketsa tatso e itseng.
Ba bonolo ebile ba monate ho etsa.
Lijo tsa li-chickpe tse halikiloeng:
- 1 15-ouncce e ka na le likhoho, e tšolotsoeng le ho hlatsoa
- 1 tablespoon oli ea mohloaare
- 1/2 teaspoon lero le phofo
- 1/2 teaspoon paprika
- 1/4 teaspoon leoatle la letsoai
Preheat oven ho ea likhato tse 400 Fahrenheit. Kopanya lisebelisoa tsohle tsa sekotlolo se seholo ebe o lahlela ho fihlela li-chickpea li koahetsoe. Ajoe ka lesela la cookie 'me u phehe ka ontong ka metsotso e 35 ho isa ho e 40 ho fihlela e le putsoa le khauta.
Bagels ea Pizza
Pizza ke ngoana ea ratehang, empa mafura le lik'halori li ka tsoa hafeela u sebeletsa pizza e feletseng. Li-bagels tsena tsa pizza ke mohloli o motle oa calcium. Sebelisa li-bagels tse ngata bakeng sa fiber.
Lisebelisoa tsa li-bagels tse 4 tsa pizza:
- Likotlolo tse peli tsa koro, li tšeloa ka halofo
- 1 e ka khonang kapa nkho ea pizza sauce
- Li-ounces tse peli ho isa ho tse 3 tse khabisitsoeng ka mozzarella
- 1/2 teaspoon oregano
Preheat oven ho likhato tse 375 Fahrenheit. Beha likarolo tse 'nè tsa bagel holim'a sesepa sa ho baka ebe olimo ka holimo ka sauce ea pizza e bohareng (kapa tse peli). Arola cheese le oregano ka tsela e lekanang har'a li-halle tsa bagel. Hoahoa ka ontong ka metsotso e ka bang 10 ho fihlela cheese e phutholoha 'me e qala ho fetoha e sootho.
Mokelikeli oa Maqeba a Joala
Mona ke monate o monate oa veggie o nang le calcium e phahameng le mafura a monounsaturated a phetseng hantle empa ha e na lik'hilojule tse phahameng haholo. E phethehile ho sebetsa ka poleiti ea li-veggies tse ncha kapa o ka e sebelisa ka litlhapi tse apehiloeng.
Lisebelisoa tsa k'hothate ea k'hocado dip dip:
- 1 kankere
- 1 senoelo se seng sa mafura a yogurt ea Greece
- 1 1/2 tablespoon lero la lemone
- Dipole tse 2 tse hahiloeng ka cilantro
- 1/2 teaspoon komine
- letsoai le pepere, ho latsoa
Kopanya lisebelisoa tsohle ntle le letsoai le pepere ebe o kopanya ho fihlela o kopantsoe haholo. Latsoang 'me u kenye letsoai le pepere ho seo u se ratang ebe u kopanya hape ho fihlela motsoako o boreleli.
Cherry Lime Freezer Pops
Li-cherries le limes li na le vithamine ea holimo haholo hoo liketso tsena tse ntle li ntle ho bana ba hau. O tla hloka setlolo sa hlobo. Li-molds tsa popsicle tsa polasetiki ha li theko e tlaase 'me li fumaneha habonolo mabenkeleng, kapa u ka iketsetsa likopi tse nyane tsa pampiri le lithupa tsa popsicle.
Lisebelisoa tsa 6 ciliegia lime libaka tse ntle tsa mahala:
- 1 senoelo se monya, ebang se hloekile ka likoting se tlosoa kapa se koahetsoe ha se na tsoekere
- 1 senoelo sa metsi
- 1/4 senoelo sa lero la lime
- 1/4 senoelo sa mahe a linotsi
Tšela lisebelisoa tsohle ho li-blender tse phahameng le ho kopanya ho fihlela o boreleli. Tšela ka hlobo. Kenya li-sticks tsa popsicle 'me u qete bonyane lihora tse 5.