U qeta nako e kae u ja lijo tsa hoseng letsatsi ka leng? Mohlomong metsotso e 10 kapa e 15, haeba u tšoana le batho ba bangata. Re atisa ho ea mosebetsing kapa sekolong, 'me ha re batle ho qabana haholo ka lijo tsa hoseng.
Batho ba bang ba tlōla lijo tsa hoseng (e seng maikutlo a matle), 'me ba bang ba ja lijo tsa hoseng ka koloing, empa batho ba bangata ba ja lijo tsa hoseng lapeng. U batla lijo tsa hoseng ho bonolo ebile o potlakela ho itokisetsa - ho pheha ho fokolang, ho molemo - e le hore o ka tsoa ka potlako.
U lokela ho ja lijo tsa hoseng tse u tsoelang molemo, ka hona mona ke lintlha tse seng kae tse bonolo le tse phetseng hantle tsa lijo tsa hoseng hore u tsamaee hoseng ho hong le ho hong.
Cold Cereal
Ho tšela lijo tsa lijo tsa hoseng tse omeletsoeng ka sekotlolo mme ho eketsa lebese ho batla ho le bonolo ha lijo tsa hoseng li fihla. Boholo ba lijo-thollo tsa lijo tsa hoseng bo matlafatsoa ka livithamine le diminerale, empa boholo ba tsona bo na le tsoekere e ngata. Khetha lijo-thollo tse nang le fiber tse nang le tsoekere e fokolang. Ikemisetsa ligrama tse ka tlaase ho tse hlano tsa tsoekere ka ho sebetsa.
Tšebeletso e le 'ngoe ke hoo e ka bang 3/4 ea senoelo, hammoho le 1/2 senoelo sa lebese (ka ho khetheha lebese le tlaase kapa le seng la mafura). Haeba seo se sa lekaneng ho u tlatsa, u ka tlatsa lijo tsa hoseng ka selae kapa tse peli tsa bohobe ba lijo-thollo ka pere ea peanut le khalase e nyenyane ea litholoana tsa tholoana kapa lero la meroho. Sejo se monate le peanut se tla eketsa fiber, mafura a monounsaturated a bophelo bo botle, le liprotheine tse tla u boloka u ikutloa u phetse hoseng.
Jusi e eketsa livithamine, diminerale le limela tsa phytochemicals.
Smoothies
Mofuta oa hao oa blender e ka 'na ea e-ba lihlahisoa tsa hau tsa kichine tseo u li ratang ka ho fetisisa tsa lijo tsa hoseng haeba u rata litholoana tse monate le tse monate tsa smoothies tse nang le litholoana tse ncha le tse hahiloeng hammoho le lebese, metsi kapa lero. Latela litlhahiso tsena tsa smoothie ho etsa litholoana tsa mantlha tsa smoothie, ebe o leka liteko tsa mofuta ofe kapa ofe oo u ka o ratang.
Haeba u batla monate o eketsehileng, u ka eketsa mahe a linotši, ho fafatsa tsoekere (eseng haholo, leha ho le joalo), kapa pakete ea ho natefatsa maiketsetso.
Ho matlafatsa matla a phepo ea s smoothie ka ho eketsa oli ea folaxe kapa folaxe e nang le millo le ka yogurt e hlakileng kapa pere ea peanut. Mafura a phetseng hantle le liprotheine tse kopantsoeng le fiber ea litholoana li tla u thusa hore u lule u ikutloa u sa phetse nako e telele. Qoba tholoana ea khoebo ea smoothie mixes eo boholo ba eona e leng tsoekere le monate oa maiketsetso, 'me u hanele moleko oa ho eketsa tse ling tse ngata tsa ice cream, e leng ho tla etsa hore lijo tsa hoseng tsa hao tse ntle li hlahise smoothie ho hlahisa lik'hilograma tse phahameng.
Lijo tsa Sandwich tsa lijo tsa hoseng
Tsena li bonolo ho etsa ho tloha qalong ebe li nka metsotso e 'maloa feela. Senya kapa chesa lehe 'me ue sebelise ka karolo ea 100% lekholong la thollo la lijo-thollo bakeng sa sandwich ea motheo. Eketsa thahasello le tatso (le khalsiamo ) ka selae sa chisi, kapa eketsa li-mushroom, pelepele le eiee ho lehe la hao le phunyeletsoeng. Fokotsa metsoako bosiung ba pele mme u ba boloke ka sehatsetsing ho boloka nako.
Haeba u sa rate mahe, etsa tlhapi ea khale ea letsoai le sandwich e nang le linate ea linate, karolo ea 100 lekholong ea litholoana, le bohobe bohle ba lijo-thollo. Kapa bakeng sa ntho e fapaneng, leka papali ea perekisi le sekoahelo sa litholoana.
Ha ho na molao oa molao o hlokang hore u je feela lijo tse nang le mahe, tsoekere kapa lijo-thollo bakeng sa lijo tsa hoseng. Sandwich e nang le mahlahahlaha a mongobo e nang le litholoana le mosetareta holim'a bohobe bo feletseng ba lijo-thollo ke khetho e ntle nako efe kapa efe ea letsatsi. Ho sa tsotellehe mofuta ofe oa sandwich oo u o khethang, etsa bonnete ba hore u sebelisa bohobe bo feletseng ba lijo-thollo, li-bagels, li-wraps kapa li-muffins tsa Senyesemane bakeng sa fiber e eketsehileng.
U ka boela ua reka li-sandwich tsa lijo tsa hoseng tse entsoeng ka ho lokisetsa karolong ea lekhalo ea lijo tsa hau bakeng sa lijo tsa hoseng. Tse ling li molemo ho uena ho feta ba bang; balla mangolo ho fumana sandwiches tse tlaase ka ho fetisisa mafura, sodium le lik'halori.
Cereal e chesang
Ho nahana feela ka sekotlolo sa oatmeal e futhumetseng le sinamone le litholoana tseo u li ratang li ka 'na tsa etsa hore u ikutloe u futhumetse ebile u le motsoalle.
Oatmeal e bonolo ho e etsa ka setofo kapa ka ovong ea microwave. Li-mixes tsa oatmeal tse monate li fumaneha lebenkeleng la lireschorente, empa u ka 'na ua se ke ua batla tsoekere e ekelitsoeng le monate oa maiketsetso o tlang le bona.
Haeba u se fan of oatmeal, u ka ja lijo-thollo tse chesang tsa koro kapa u leka quinoa , peo e monate le e phetseng hantle e ka etsoang joaloka oatmeal. Ho sa tsotellehe hore na u khetha lijo tse chesang, eketsa phepo e nepahetseng ka ho eketsa li-blueberries, fragole, kapa litholoana tse khaotsoeng, hammoho le linate tse nkiloeng tse kang li-pecans, walnuts kapa lialmonde. Sebeletsa lebese kapa lero la tholoana la litholoana tse 100 lekholong.
Leftovers
Lijo tse ngata li amahanngoa le lijo tsa hoseng, joaloka lijo-thollo tse monate, mahe, bacon , li-pancake, li-waffles le setlolo sa French se nang le likhaba tsa sirapo ea maple. Empa ha ho letho le fosahetseng ka ho ja lijo tse se nang lijo tsa hoseng ho e-na le hoo, joalo ka masala ao u nang le 'ona ho tloha bosiung bo fetileng. Joalo ka lijo tsa hoseng tsa bophelo bo botle, etsa bonnete ba hore o kenyelletsa liprotheine le lisebelisoa tse ngata ho u boloka u tlala ho fihlela motšehare. Hlalosa sengoathoana sa khōhō e setseng ka linaoa tse tala kapa meroho e meng ka lehlakoreng le leng. Kenya selae sa bohobe bo feletseng ba lijo-thollo 'me u sebetse ka seno se setle joaloka metsi, lebese le tlaase kapa mafura a 100 lekholong.
E-ba le lijo tse bonolo tse lokiselitsoeng hoseng haholo ha u nahana hore ha u na nako ea lijo tsa hoseng. Tšoara lipapatso tsa hau tse 'maloa le lijo tsa hoseng li loketse ka tlaase ho metsotso e le' ngoe.
- Likopi tsa yogurt ka bomong
- Liprotheine
- Mekotla ka bomong ea metsoako ea maiketsetso
- Limela-thollo kapa li-muffin
- Hlakola mahe a phehiloeng ka thata
- Lijana tse ka bang 100 lekholong ea lero la litholoana
- Litholoana tse ncha joaloka liapole, libanana le lipere