Potso: Ha ke na bothata ba boima ba ka, empa ke leka ho ja lijo tse phetseng hantle. Ke ja lijo tsa hoseng tse ntle; hangata, salate ea lijo tsa motšehare le seo ke nahanang hore ke lijo tse monate bosiu. Bothata ke thapama le mantsiboeeng a mangata. Ke ikutloa eka ke lapile ka linako tsohle, 'me ho bonolo haholo ho itšetleha ka ntho e' ngoe hape eseng ntho e ntle ho 'na.
Karabo: Haeba u batla ho tloha pakeng tsa lijo tse sa hlajoang, mohato oa pele e ka 'na ea e-ba ho fumana hore na ke hobane'ng ha u ntse u noa haholo. Haeba o lapile, ho ka 'na ha hlokahala hore u je lijo tsa motšehare le lijo tsa motšehare e le hore u ka li ja lijo tse latelang ntle le li-nibbles tse eketsehileng. Haeba u se ke ua nahana ka letho mme mohlomong u hloka ho hlophisa sebaka sa hau sa tikoloho, kahoo u se ke ua nka ntho e 'ngoe le e' ngoe ebe u e qholela molomong oa hao neng kapa neng ha u khathala.
Litlhahiso Bakeng sa ho Senya
U ka fokotsa lijo tsa hau tsa bohobe ka ho itokisa hanyenyane. U se ke ua boloka lipompong tafoleng ea hao mme u qobe mechine e rekisoang. Tšoara khalase ea metsi ho e-na le mokotla oa lichelete ha o shebeletse TV, papaling, ho bapala Inthaneteng kapa ho bala buka bosiu. Ha e le hantle, ho boloka botlolo ea metsi bakeng sa sapo e potlakileng e ka ba mokhoa o motle oa ho thibela tloaelo ea ho ja ntho e itseng.
Haeba u noa lijo hobane u halefile kapa u imetsoe kelellong, leka ho tsamaea ka maoto, ho ikoetlisa kapa mohlomong ho bitsa kapa ho ngolla motsoalle.
Metsoalle le lelapa e ka ba mokhoa o motle oa ts'ehetso - ba kope ho thusa ho boloka likelello tsa hau li sa noa.
Litlhahiso Bakeng sa ho Hlasela Hantle
Mohlomong ha ho hlokahale hore u tlohele li-nibbles tsa hau tsa bosiu. Ho noa ha se bolele ntho e mpe hafeela u ntse u lula ka har'a kabelo ea hau ea letsatsi le letsatsi. Batho ba bang ba fumana ho le bonolo ho latela mokhoa o nepahetseng oa ho ja ha ba ja lijo tse bobebe tsa bohareng ba lijo hobane ba sa ja lijo tse latelang.
Sebelisa li-snacks tsa hau ho matlafatsa tlatsetso ea hau ea phepo. Khetha litholoana tse ncha, li-crackers tse tletseng lijo-thollo, yogurt ea fatše e tlaase, linate le meroho e mecha. Ka tsela ena, o tla fumana livithamine tse eketsehileng, diminerale le fiber. Cheese e nyenyane, lehe le phehiloeng ka thata kapa nama e tsitsitseng le eona e ntle, empa shebella boholo ba hao ba ho sebeletsa hobane lijo tsena li matla haholo. Qoba li-candy bars, cookies, mahobe le lijana, ice cream, le lipale tse mafura kapa lijo tse jeoang ke lijo.
Lisebelisoa:
Gropper SS, Smith JL, Groff JL. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Khamphani ea Wadsworth Publishing, 2013.
Smolin LA, Grosvenor, MB. "Phepo e nepahetseng: Saense le Likōpo." Khatiso ea Boraro. Wiley Publishing Company, 2013.
Lekala la United States la Temo le Lefapha la Bophelo le Litšebeletso tsa Batho. "Tataiso ea Lijo bakeng sa Maamerika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.