Hase 'lijo tsa hoseng' tsohle tse nang le phepo e nepahetseng 'me ho khetha lijo tse fosahetseng ho ka fetola lijo tsa hau tsa hoseng tse phetseng hantle ka kholi e phahameng, e nang le limatlafatsi. Mona ke litsela tse tloaelehileng tseo batho ba senyang lijo tsa hoseng tsa bophelo bo botle :.
Ho etsa Sugar Sugar Breakfast
Sheba lijalo tseo pele ho nako u ea lebenkeleng. Tse ngata tsa lijo-thollo tsa tsoekere li mpa li le mabokose a candy a nang le livithamine le liminerale tse 'maloa tse kenngoa moxeng.
Empa bothata hase feela lijo-thollo tse nonneng pele-batho ba bangata ba ama lijo tsa hoseng le lijo tse monate, mefuta e mengata ea sirapo le lintho tse halefileng tseo u kenang ka tsona ho ea toaster.
Lula hole le tsoekere e eketsehileng:
- Khetha lijo-thollo tsa lijo-thollo tse sa lomosoang, tse ngata. Feela ho fafatsa tsoekere ka holimo, empa u se ke ua feta teaspoon.
- Ho e-na le li-pastry, tlanya selae sa bohobe bo bongata ba lijo-thollo ho ea holimo holimo ebe o se tšela ka karolo ea 100 lekholong ea litholoana. U ntse u fumana tatso e monate, empa tsoekere e ngata haholo .
- E-ba le sekotlolo sa oatmeal e chesang ka monokotšoai le li-walnuts tse khethiloeng. Ha se monate ho lekaneng? Kenya feela sesepa sa sirapo ea maple kapa teaspoon ea tsoekere e sootho.
Hase ho kenyeletsa Protheine e lekaneng
Na ha ho thahasellise hore na re amahanya lijo tse itseng le lijo tsa hoseng joang? Lijoana tse tsoekere, li-pancake le li-waffle tse senyang ka sirapo li ipiletsa ho batho ba bangata. Li phahame ka starch le tsoekere le tlaase liprotheine. Liprotheine li etsa hore u utloe nako e telele haholo hoo u ke keng ua ikutloa u lapile haholo bohareng ba hoseng.
Etsa bonnete ba hore o fumana protheine ea boleng bo botle:
- E-na le karolo ea karolo ea 100% lekholong-thollo ea lijo-thollo tse nang le pere ea perekisi kapa lebese la almonde le khalase ea lebese.
- Leka salmon kapa tuna e nang le tranese ea tranelate kapa mayo ka li-bagels kapa lijo-thollo.
- Sebelisa protheine phofo ka lijo tsa hoseng litholoana tsa smoothie.
Qoba Likotlolo Tse Ling
Boholo ba lijo tsa lijo tse tsoekere tsa lijo tsa hoseng le tsa lijo tse tsoekere li boetse li na le fiber.
Lihlahisoa tsohle li fana ka fiber, e ka bolokang k'holeseterole ea hau le ho boloka tsamaiso ea hau ea lijo e phela hantle.
Khetha lijo tsohle le lijo tse phahameng :
- Ja lijo-thollo tse feletseng, lijo-thollo tsa hoseng tse sa chesang kapa tse batang.
- Sebelisa bohobe bo feletseng ba lijo-thollo ho e-na le bohobe bo tšoeu bakeng sa toast.
- Etsa li-muffin tse nang le mafura a mafura.
Ho se je litholoana kapa meroho leha e le efe
Litholoana le meroho hangata li na le lik'hilojule tse nang le limatlafatsi tse ngata le limela tsa 'mele. Litsebi li khothalletsa hore re je lijo le meroho letsatsi le leng le le leng ho ea ho tse robong (ha ho joalo, sekotlolo sa lijo-thollo tse natefatsang litholoana ha se bale).
Fumana litholoana le meroho e mengata:
- Etsa omelet ka li-mushroom, pelepele le eiee.
- Seha litholoana tsa morara kapa lamunu ka halofo 'me u sebetse ka selae sa toast e feletseng ea lijo-thollo.
- Eketsa li-berries, morara o omisitsoeng kapa libanana ho ea lijo-thollo tsa hau.
Ho ja lijo tsa hoseng ka kakaretso
Mohlomong u tlōla lijo tsa hoseng hobane u potlaka, kapa u nahana hore ho tlohela lijo tsa hoseng ke tsela e ntle ea ho khaola lik'hilojule. Empa ha e le hantle ha ho joalo. Batho ba tlohang lijo tsa hoseng ba ka 'na ba e-ba boima bo feteletseng, mohlomong hobane ba ja hamorao haholo letsatsing leo.
U ka ba le lijo tsa hoseng tse potlakileng empa tse phetseng hantle:
- Lula u itokiselitse ho ja lijo tse nang le mahe a thata a phehiloeng, linate le litholoana tse ncha.
- Etsa litholoana smoothie bakeng sa lijo tsa hoseng.
- Iketsetse lijo tsa hoseng tsa lijo tsa hoseng tse nang le lijo-thollo tse tletseng lijo-thollo tse phetseng hantle.
Lisebelisoa
Lichtenstein AH, Kennedy E, Phello ea P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Ho sebelisoa mafura a lijo le bophelo bo botle." Booth SL.Nutr Rev. 1998 May; 56 (5 Pt 2): S3-19; puisano S19-28.
Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Tšusumetso ea lijo tse ngata tse nang le lik'habohaedreite tse nang le likhaello tse fapaneng tsa glycemic ka tšebeliso ea substrate nakong ea mosebetsi o latelang ho basali." Am J Lijoana tsa Mmele. 2006 Aug; 84 (2): 354-60.
Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Tšusumetso e khutšoanyane ea mahe ka ho ba le bothata ba ho ba le boima bo feteletseng le ba bobebe." Ke Mofuta oa Lihlahisoa. 2005 Dec; 24 (6): 510-5.
Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Phello ea lijo tsa hoseng tse nang le liprotheine tsa lijo tsa hoseng ka karabo ea postrandial ghrelin." Am J Lijoana tsa Mmele. 2006 Feb; 83 (2): 211-20.