Iketsetse kapa u reke Meroho o Molemo oa Canned ho Lahla Boima
Sopho ke lijo tse potlakileng le tse loketseng tsa lijo. 'Me haeba u ja lijo, sopho e phetseng hantle ea sopho e ka fana ka limatlafatsi tsa bohlokoa joaloka protheine le fiber ho u tlatsa hore litakatso tsa tlala li lule li laola . Empa hase lihoho tsohle tse bohlale haeba u leka ho theola 'mele.
Kahoo u fumana sopho e ntle ka ho fetisisa ea ho lahleheloa ke boima 'me u qobe liqeto tse ka senyang lijo tsa hau?
Litlhahiso tse bohlale ke tsena tse u thusang ho ja hantle le ho fokotseha ka potlako.
Lijo Tse Molemo ka ho fetisisa Tsa Canned Bakeng sa Tahlehelo ea Boima ba 'mele
Ho na le lihlahisoa tse fapaneng tsa sopho e ka u thusang ho fokotseha. Empa ke sopho efe e entsoeng ka makotikoti e ntle? Fumana e leng e khotsofatsang takatso ea hau, e thibela tlala ea hau, empa hape e fana ka protheine le fiber ho u thusa hore u ikutloe u khotsofetse. Nahana ka mekhoa ena haeba u rata ho ja sopho e entsoeng kapa e entsoeng ka makotikoting ho theola 'mele.
- O Ke Molemo o monate oa litlama tsa tomate : Baseline tse 140, ligrama tse 8 tsa mafura, ligrama tse 430 tsa sodium, 15 dikgerama ea lik'habohaedreite, 9 dikgerama, tsoekere, 3 dikgerama tsa fiber, 4 dikgerama tsa protheine.
- Li-Organic Vegetable Lentil le Moriri o Mofubelu oa Pepere o Hlileng (o fokotsoe Sodium) : lik'hilojule tse 150, .5 dikgerama tsa mafura, ligrama tse 430 tsa sodium, 27 dikgerama ea lik'habohaedreite, ligrama tse 7 tsoekere, ligrama tse 4 tsa fiber, ligrama tse 7 tsa protheine.
- Pacific Organic Creamy Butternut Squash Soup : Lik'hilojule tse 90, 2 dikgerama tsa mafura, ligrama tse 550 tsa sodium, 17 dikgerama ea lik'habohaedreite, 4 dikgerama, tsoekere, 3 dikgerama tsa fiber, 2 dikgerama tsa protheine.
- Mokhoa o nepahetseng oa khetho ea lijo Khoho ea mokuli: 90 lik'hilojule, 1.5 dikgerama tsa mafura, ligrama tse 390 tsa sodium, 11 dikgerama ea lik'habohaedreite, 1 dikgerama, tsoekere, ligrama tse 1 tsa fiber, 9 dikgerama tsa protheine.
- Khetho e nepahetseng Naha Meroho e meroho: 150 lik'hilojule, .5 mafura a mafura, ligrama tse 480 tsa sodium, 21 dikgerama ea lik'habohaedreite, 4 grams, tsoekere, ligrama tse 5 tsa fiber, ligrama tse 4 tsa protheine.
- Annies Organic Star Lekhasi le Sopho ea Khoho: Li -calories tse 80, 2 dikgerama tsa mafura, ligrama tse 680 tsa sodium, 9 dikgerama ea lik'habohaedreite, 0 grams tsoekere, 0 grams ea fiber, 6 dikgerama tsa protheine. (Khetho e kholo bakeng sa bana!)
Sejo se Molemo ka ho Fetisisa sa Bophelo bo Botle ba Lijo Tsa Hao
Ha u ntse u leka ho fokotseha, u tla batla ho etsa kapa ho etsa sopho e fanang ka lijo tse ngata tse nang le meroho kapa lithollo le ho matlafatsoa ke liprotheine ho tloha ho nama e nyenyane , likhoho kapa lijo tsa leoatleng. U ka boela ua batla ho hlahloba lihlahisoa tsa sodium tsa sopho eo ue ratang haholo. Lihlahisoa tse ling li na le letsoai le eketsehileng 'me li ka' na tsa etsa hore u boloke metsi 'me u ikutloe u thibile.
Sebelisa lintlha tsena ho fumana sopho e phetseng hantle ea ho lahleheloa ke boima ka lebenkeleng:
- Khetha lero la tomate kapa le moroo ho boloka khalori e le tlaase. Haeba u hlile u na le maikutlo a sa tšoaneng a sopho e entsoeng ka makoti, u sebelise lebese la metsi kapa phofo e se nang mafura ho e-na le lebese lohle ha u ntse u itokisetsa. U ka reka lihlahisoa tse fokolitsoeng tsa mafura a sopho eo ue ratang haholo, empa u hlokomele. Mefuta e mengata e fokotsitsoeng ea mafura e na le lik'hilojule tse ngata joaloka phetoho e feletseng ea mafura.
- Sopho ea meroho ke khetho e ntle ea ho u thusa ho theola 'mele. Mefuta e sa tšoaneng ea sopho ea meroho e na le lik'hilojule tse 100 kapa tse fokolang ka ho sebetsa. Ho feta moo, meroho e na le lisebelisoa tse ngata, tse thusang hore u ikutloe u khotsofetse ebile u khotsofetse e le hore u je lijo tse seng kae letsatsi lohle E-ba le senoelo sa sopho ea meroho e le sehlabelo pele ho lijo tsa hau tse kholo kapa thabela sopho ea sopho ea veggie bakeng sa lijo tsa motšehare kapa lijo tsa motšehare.
- Haeba sopho ea hao e ratoang e sa akarelletse meroho, eketsa eona! Kopanya meroho e seng mekae e nang le phepo e ntle, e nang le serame kapa e nang le makotikoting kapa linaoa bakeng sa ho matlafatsoa ke phepo e nepahetseng, fiber le tatso. Haeba sopho ea hau e hloka matla a linokose, eketsa eiee kapa pelepele.
- Tsela e 'ngoe ea ts'ebetso ea ho kenyelletsa fiber bakeng sa sopho ea hau e phetseng hantle ke ho iketsetsa sekotlolo sa bohobe bo phetseng hantle . E-re feela u reke li-roll (tse ling tse ngata kapa tse bohobe) tse bolileng sebakeng sa hau sa libaka kapa sebakeng sehatsetsing sa 'maraka oa hao. Lokisetsa kamoo u laetsoeng kateng, ebe u li tšela ebe u tlatsa sopho. Tsela ena e boetse e sebetsa hantle le chili. Ke khetha ke Amy's Low Sodium Vegetarian Chili).
- Haeba u halefisoa ke sopho eo u tloaelehileng ho e ja, u se ke ua tšaba ho leka ntho e ncha. Khetha mefuta e fapa-fapaneng ka tsela e sa tloaelehang leetong le latelang la ho reka. Kapa, kopanya mefuta e 'meli e sa tšoaneng eo u se u ntse u e-na le eona bakeng sa boiphihlelo bo monate. Etsa bonnete ba hore u hlahlobe mefuta e mengata ea sopho e entsoeng ka lebenkeleng; u netefetse hore u tla fumana mefuta-futa e sa tšoaneng le e ikhethang.