Qala letsatsi la hau ka khalori e tlase, lijo tsa hoseng tsa protheine
Na u qala letsatsi la hau ka lijo tse phehoang tsa hoseng? Kapa u lahlela lijo tse loketseng, tse sebelisitsoeng bakeng sa matla a potlakileng a matla? Haeba hoseng ha hao ho le thata, joale o hloka matla a potlakileng le phepo e nepahetseng. Lijo tseo u li khethang li lokela ho ba tse loketseng, empa li boetse li na le lisebelisoa tsa bohlokoa ho fepa mesebetsi ea hau mosebetsing le lapeng.
Sebelisa tataiso ena ho tlatsa kichineng ka khetho e bohlale ea lijo tsa hoseng.
'Me bakeng sa liketsahalo tseo ha u sa lokisetse lijo tsa hoseng tse phetseng hantle lapeng, hlahloba lenane le ka tlase ho tseba moo u ka fumanang lijo tsa hoseng tse phetseng hantle.
Bophelo bo Botle ba Kereneng ke Eng?
Lijo tsa pele tsa letsatsi li lokela ho u fa lik'habohaedreite tse phetseng hantle bakeng sa matla, fiber e tla u thusa hore u ikutloe u khotsofetse, liprotheine tse thusang ho hōla ha mesifa le tlhokomelo, le mafura a phetseng hantle bakeng sa satiety. Lijo tse ngata tsa setso tsa lijo tsa hoseng li fana ka limatlafatsi tsena empa li boetse li phahame ka lik'hilojule. Sejo se tloaelehileng se entsoeng ka mahe, bacon, le tomoso se ka hlahisa lik'hilojule tse 500 kapa ho feta. Hape esita le "lijo tse phetseng hantle" tsa lijo tsa hoseng joaloka oatmeal, lijo-thollo kaofela tsa lijo-thollo, kapa toast ea avocado e ka ba lik'hilojule tse phahameng haholo.
Ho thusa ho lahleheloa ke boima ba 'mele kapa ho boima boima ba' mele, ho bohlale ho nka khalori palo. Haeba lijo tsa hoseng ke lijo tsa hau tse kholo tsa letsatsi, joale lik'hilojule tse 500 kapa 600 e ka ba tse loketseng.
Empa haeba u ja lijo tse ngata tse ngata nakong ea motšehare, ja lijo tsa motšehare tse lekaneng, 'me lijo tsa motšehare o moholo, joale ho khaola lik'hilojule nakong ea hoseng ho ka' na ha e-ba bohlale.
Ha e le hantle, seo ha se bolele hore o lokela ho ja lijo tsa hoseng tse phetseng hantle joaloka lijo tse feletseng kapa mafura a phetseng hantle, empa o lokela ho ela hloko boholo ba karolo ea ho boloka kakaretso ea hau ea letsatsi le letsatsi ka tsela e nepahetseng.
Healthy Breakfast Breakfasts
Haha lijo tsa hau tsa hoseng ho pholletsa le lijo tsa lijo tsa hoseng. Likhetho tsena li tletse liprotheine le fiber, empa li tlaase ka mafura, tsoekere e hloekisitsoeng le lik'halori. Lijo tsena li thusa ho thibela litakatso tsa hoseng, ho thibela ho se na kelello, le ho ntlafatsa tšebetso ea karolo ea letsatsi lohle.
Healthy Breakfast Shopping List
- E seng mafura a yogurt ea Greece
- Mahe
- Mahe a makhooa
- Li-fat fat turkey lijo tsa hoseng tsa hoseng
- Steel e khaola oats kapa oatmeal e hlakileng
- Mobu o fatše Turkey
- Lebese le bonolo kapa la mafura kapa lebese le feletseng ha le sebelisoa ka mokhoa o lekanyelitsoeng
- Bohobe bo bong le bo bong
- Nete ea lijo-thollo
- Li-berries tsa nako
- Bananas
- Liapole
- Fresh salsa
- Sepinichi
Ka lisebelisoa tsena, o ka lokisetsa lijo tsa hoseng tse nang le phepo esale pele 'me u boloke lijo tsa hoseng tse phetseng hantle ka sehatsetsing beke ea beke. Ka tsela eo, ho itokisa lijo ho nka metsotso e 5-10 hoseng ho hong le ho hong.
Lijo tsa Borofu Tse Qoang
Lijo tse ngata tsa setso tsa lijo tsa hoseng ke lijo tse mpe ka ho fetisisa tseo u ka li jang hoseng. Hangata lijo tsena li tletse tsoekere e entsoeng le lijo tse hloekisitsoeng, lik'hilojule tse phahameng le limatlafatsi tse fokolang. Le hoja e ka 'na ea e-ba bonolo ho e tšoara le ho e ea, hangata e u siea u lapile ebile e le leqhoa pele ho feta hora. Ha seo se etsahala, mohlomong u ka 'na ua emisa mochine oa vending kapa sebaka sa boiketlo bakeng sa lijo tse sa jeng.
Lijo tsa Borofu Tse Qoang
- Limela tse tsoekere
- Bagels
- Li-pastries le thepa e meng e monate
- Juice
- Ho ruruha kofi ea li-coffee (esita le mefuta e sa tšoaneng ea mafura!)
- Lijo tsa hoseng
- Lipakete tsa oatmeal tse nkiloeng ka bomong
- Li-sandwich tse ling tsa hoseng tsa serame
Li-Recycle Healthy Breakfast le Likhopolo
Haeba o khona, lokisetsa lijo tsa hoseng lapeng. Ka tsela eo, o ka laola metsoako le limatlafatsi nakong ea lijo.
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Litlhahiso tsa ho pheha bakeng sa bophelo bo botle ba lijo tsa hoseng
Esita le haeba u sa latele recipe, u ka lokisetsa lijo tsa hoseng tse phetseng hantle ha u sa nahane haholo. Ka mohlala, yogurt e nang le litholoana tse nang le litholoana tse ngata tse monate tsa liprotheine li monate ka senoelo sa ½ sa blueberries. Kapa u lahlele manoso a "turkey" a koahetsoeng ka letsoho le poli e khubelu e tšolotsoeng ka har'a leqhoa le leqhoa ka lekhetlo le le leng.
Haeba u latela e 'ngoe ea li-diresepe tse phetseng hantle tsa lijo tsa hoseng, ho molemo ho ba le lisebelisoa tse seng kae tsa ho pheha ka letsoho. Haeba u pheha mahe, etsa bonnete ba hore u na le skillet e sa tšoara. Ka tsela eo ha ho hlokahale hore u sebelise oli kapa botoro ha u li qhaqha kapa u li halefisa. Ke boetse ke boloka motsoako oa khoho sehatsetsing. Ha ke etsa omelets, ke sebelisa setoana ho e-na le oli ea mohloaare kapa botoro ho romela eiee e monate kapa shallots ho eketsa ho tlatsa. 'Me haeba o rata oatmeal, etsa pitsa e kholo ea li-oats hanngoe feela bekeng. Ebe oe arolelana ka lijaneng tse se nang molekane ho boloka sehatsetsi le mocheso ka microwave hoseng ho hong le ho hong.
Ja lijo tse hlabosang tsa lijo tsa hoseng
Haeba u tšoaroa u tsoma lijo tsa hoseng tseleng, u na le likhetho tse seng kae. Lijo tse ngata tsa lireschorente li fana ka litholoana tse ncha, oatmeal kapa Greek yogurt. Haeba u khetha feela lijo tse potlakileng, sebelisa lithuso tsena.
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- Tataiso e felletseng ea lijo tsa lijo tsa lijo tsa mantsiboea
Hopola, ha u ntse u rera, ho bonolo ho etsa lijo tsa hoseng tse phetseng hantle tse tla u boloka u ikutloa u khotsofetse ebile u khotsofetse. Boloka li-pantry le lihatsetsi tse nang le lijo tsa hoseng tse molemo ka ho fetisisa le ho sebelisa malebela a phehang hantle ho boloka lik'halori le mafura a laolang.