Ka linako tse ling mathata a bophelo bo botle kapa a molomo a tla u hloka hore u latele lijo tse fetotsoeng ho fihlela ho etsoa ka mokhoa o tsitsitseng. Lijo tse hloekileng li teng pakeng tsa phepo e feletseng ea metsi le mefuta e mengata ea lijo tse bonolo 'me e thusa batho ba sa khoneng ho hlafuna lijo hantle ka lebaka la ho kula kapa ka mor'a mefuta e itseng ea opereishene.
Lijo tse hloekileng li kenyeletsa metsi a mangata le lijo tse phehiloeng tse kopantsoeng ka mokhoa o ts'oanang oa pudding kapa lijo tsa bana, kahoo ho hlaka ho honyenyane kapa ho se na letho ho hlokahalang.
Hafeela u e-na le botsoako bo botle ho bonolo ho latela mme ha ho hlokahale hore e be bland. Lijo tse ngata tse ka phehoang le tse hloekileng li lumelloa ho ja lijo tsena. Empa u qobe lijo tse kang litholoana tse tala kapa tse omisitsoeng le meroho, mahe, pere ea pereate, pasta, raese, bohobe bo omileng, li-cookie, li-crackers, likokonate, linate le lipeo.
Lijo Tse lumelloa Lijong Tse Hloekileng
- Lijo tsohle le lino tse tahang (ha ho letho le lumpy)
- Mahepu (ntle le litholoana)
- Litholoana tse phehiloeng tse hloekisitsoeng
- Banana e hloekileng e hloekileng
- Li phehoa meroho e phehiloeng
- Kase e bitsoang cottage cheese
- Limela tse phehiloeng tse kang tranelate ea raese kapa khalase ea koro
- Smooth oatmeal
- Bohobe bo se nang khanya bo hloekisitsoeng ka lebese kapa metsi
- Lijo tse hloekileng
- Hummus pureed limela
- Pudding kapa custard
- Ice cream, sherbet le yogurt (ntle le litholoana, linate kapa lipsche)
- Butter kapa margarine
Mokhoa oa mohlala oa lijo tse hloekileng
Mona ke khopolo ea lijo tseo u ka li jang ka lijo tse hloekileng. Litefiso li ka fetoloa ho bapisa litlhoko tsa hau tsa takatso le khalori.
Lijo tsa hoseng
- Khase e le 'ngoe ea litholoana
- 1/2 senoelo se phehiloeng oatmeal e nang le tsoekere kapa mahe a linotsi le lebese
- Khalase ea metsi kapa senoelo sa kofi
Bohobe ba hoseng
- E mong senoelo yogurt le mahe a linotši
- Tee e le 'ngoe ea tee
Mantsiboea
- 1/2 senoelo pheha squash e hloekileng
- 1/2 senoelo se pholileng se besitsoeng
- 1/2 senoelo sa litapole tse pholileng tse tšesaane ka gravy
- Karolo ea 1/2 ea bohobe bo tšoeu bo hloekisitsoeng ka metsi
- Khalase ea lebese kapa lebese la soya
Motsoako oa Thapama
- Lebese le lenyenyane la milkshake
- Khalase e le 'ngoe ea metsi
Dinner
- 1/2 senoelo sa tuna e hloekileng le mayonnaise
- Senoelo se seng se phehile meroho e tsoakiloeng e hloekileng
- 1/2 senoelo sa sopho (ha ho na chunk ea nama kapa meroho)
- Khalase e le 'ngoe ea lebese, lebese la soya kapa senoelo seo u se ratang haholo
Bohobe bosiu
- Banana e le 'ngoe e butsoitseng e hloekileng
- 1/2 senoelo sa lero la meroho
- Khalase e le 'ngoe ea metsi
U ka ba le lithibelo tse eketsehileng tsa lijo, ka hona ho molemo ho bua le mofani oa tlhokomelo ea bophelo ka lijo tsena. Sena ke sa bohlokoa haholo haeba u e-na le maemo a bophelo bo botle kapa mathata a itseng a lijo.
Lijo Tse Ling li Fetohile Bakeng sa ho Tsamahanya
Lisebelisoa
Maher AK. "Mokhoa oa Diet o bonolo." Khatiso ea Leshome le motso o mong, Hoboken NJ, USA: Wiley-Blackwell Publishing, October 2011.
Sekolo sa Meriana ea Wisconsin le Bophelo ba Sechaba. "Lijo tse fetotsoeng: Lijo tse hloekileng."