Batho ba bang ba re ha o tshwanela ho ja dijo tse monate ha o ntse o shebeletse TV. Empa ha ke nahane hore ho noa ha motho ha a ntse a shebile tube ke ntho e mpe, feela u se ke ua fetoha e-na le kelello e se nang kelello ea munching. Ha e le hantle, ke nahana hore ho noa lijo tse nang le bophelo bo botle ke tsela e ntle ea ho fumana limatlafatsi tse 'maloa letsatsing la hau hafeela u khetha lintho tse nepahetseng.
Mefuta e monate ka ho fetisisa ea ho shebella thelevishene e na le lik'hilojule tse tlaase, tse tletseng li-vithamine le liminerale, 'me ka ho khetheha, ha li ferekane hobane ha u batle ho senya setulo sa bethe kapa ho lula ka har'a qubu ea litapole tsa litapole.
Tse ling tsa likhopolo tseo ke li ratang haholo:
Meroho e meholo e metso e phetseng hantle ea bophelo bo botle
Lejoe le tletseng li-veggies tse ncha li etsa hore ho be le lijo tse monate tse monate joalo hobane u fumana khama e khotsofatsang le lithane tsa phepo e nepahetseng. Mefuta e meholo ea litlhapi e ntle ka ho fetisisa, empa haeba u rata tatso e eketsehileng, kenyelletsa likhahla tse nyenyane tsa veggie, hummus kapa sa sald.
Lihoete, li-stalks, li-florets tsa broccoli, litamati tsa lesea le li-chunks tsa cauliflower ke khetho e ntle ea sekepe sa veggie se secha. Kapa leka ho ba fapaneng 'me u leke linaoa tse tala tse tala le marumo a asparagase le lite ea hau e ratoang ea lite chip dip.
Movie Theatre Style Popcorn
Li-popcorn ha e le hantle li na le bohobe bo monate kaha li na le fiber e phahameng 'me ha li na lik'hilojule tse phahameng haeba u sa kenye lithane tsa oli kapa botoro. Haeba u ja popcorn e ngata, ho bohlokoa ho kenya chelete moeeng oa popper. Haeba u rata letsoai le lenyenyane, sebelisa sesepa sa botoro kapa oli ea mohloaare - ho lekaneng hore letsoai la hau le khomarela maqhubu.
Ntho e 'ngoe e ka rekang ho reka li-microwave tse nang le mafura a tlaase, kapa u ipolokele chelete ebe u iketsetsa li-popolave tsa popcorn ka mokotla oa pampiri. Ho bonolo:
- Kenya likotlolo tse peli tsa halofo ea senoelo le teaspoon e le nngwe ea oli ea limela ho sekotlolo se senyenyane.
- Li kopanya hammoho ho fihlela likhahlo li koahetsoe.
- Tšela motsoako oa popcorn le oli ka mokotleng oa lijo tsa mantsiboea ebe u eketsa letsoalo le seng le le leng (e seng halofo ea teaspoon).
- Tlanya hlooho ea mokotla ka makhetlo a mabeli 'me ue kenye ka microwave.
- Pheha metsotso e 2 ho isa ho e 3 ho fihlela o theoha ho ea ho pona e 'ngoe le e' ngoe metsotsoana e meng le e meng e 2.
- Bula mokotla - empa hlokolosi ea mouoane o chesang.
Li-Nuts le Mmele
Linate le lipeo li ntle bakeng sa pelo ea hau kaha li na le mafura a monounsaturated. Li boetse li monate ebile mohlomong li lemalla haholo. Li-nati le lipeo li na le lik'hilojule tse ngata, kahoo haeba u hloka ho shebella boima ba hau, u tla boela u shebe boholo ba karolo ea hau. Tšela ntho e nyenyane e sebetsang ka sejana - u se ke ua nka sohle ea linate ka kamoreng ea ho phomola.
Li-nut le lipeo li monate haholo ka ntho e monate hoo li ka hlahisang lialmonde tse ngata, walnuts, peō ea soneblomo, peō ea mokopu le li-pecans (kapa ntho efe kapa efe eo u nang le eona) ebe u li kopanya le li-apricots tse ling tse seng kae kapa tse omisitsoeng kapa tse omisitsoeng. E etsa likarolo tse peli tsa servings.
Litholoana Tse Ncha e le Tse Thabisang
Litholoana li ntle ho uena hobane li na le li-vithamine, liminerale le fiber. Haeba o hloka monate oa hao oa ho lokisa, tšoara apole, pere, perekisi, lamunu, banana kapa nectarine.
Litholoana tse ngata ha li hloke ntho leha e le efe hobane li monate kamoo li leng kateng, empa haeba u batla ntho e seng kae joaloka lijo tsa lijo tse ling, eketsa sirapo e nyenyane:
- Khaola apole likoto 'me u li kenye sekotlolo. Sirapa ea caramel e qabolang holim'a apole (eseng haholo) ebe o eketsa lialmonde tse 'maloa tse khethiloeng.
- Tšela li-monokotsoai ho feta nonfat ea yogurt ea Greece le holimo ka li-pecans tse khethiloeng.
- Hlakola banana 'me ue phahamise ka sirapo e nyenyane ea chokolete.
- Sebeletsa likhaephe tse ncha tsa phaenapple ka tsokolate e tsitsitseng le li-coconut syrups.
Khetha Li-Chips le Lihlahisoa tse ntle
Haeba u rata li-snack tsa hao ('me ke mang ea sa rateng?), Khetha li-chips tse hahiloeng ho e-na le li-chips tse monate. Sebeletsa li-chips tsa hao tse phetseng hantle ka salsa e ncha, kapa ka guacamole e entsoeng ka maiketsetso.
O rata bapalami? Lihlahisoa tse ngata tsa lijo-thollo tse nang le likhae tsa chisi kapa pere ea peanut ho fumana motsoako o phethahetseng oa fiber ho tsoa ho lithollo tsohle le liprotheine tse ngata.
Mohloli:
Mekala ea United States ea Temo le Bophelo le Litšebeletso tsa Botho. "Tataiso ea Lijo bakeng sa Maamerika 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines/.