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U ka ofising 'me u ntse u sebetsa molemong oa nako e telele haholo - ke ha tlhaho hore letsoho la hao le otlollele sekotlolo seo sa lijana tse bobebe tseo u neng u li bolokile hore u li kentse. Ho khetha li-snacks tse nepahetseng ho tla khotsofatsa litakatso tsa hau le ho fana ka limatlafatsi hape.
Lijo tse bobebe tse phetseng hantle, tse se nang tsoekere kapa mafura a mangata li ka thusa ho kokobetsa tlala ha o ntse o ntlafatsa bophelo ba hau. E monate ebile e phetse hantle - ke bolela hore na ke eng hape eo motho a lokelang ho e botsa ha ho tluoa lijong tse bobebe.
Sheba tse ling tsa lijo tse bobebe tsa India tse ka u fang moroallo oa melemo ea bophelo bo botle. Se tšoenyehe, hobane feela ba 'phetse hantle' ha ho bolele hore ba bobebe ebile ha ba na tatso. Ja tsena ho khotsofatsa tlala ea hau ka tsela e phetseng hantle ka ho fetisisa.
1. Chana e halikiloeng
Chana e halikiloeng ke e 'ngoe ea lijana tse tloaelehileng tsa Maindia. Sekotlolo se le seng sa chana e omisitsoeng e ommeng e na le ligrama tse 12,5 tsa fiber, e leng se etsang hore e be seneke se tlatsang [1] . E boetse e tlaase ho index ea glycemic le calories. U ka ja seneke sena hang kapa habeli ka letsatsi.
2. paneer e halikiloeng e nang le peo ea folaxe
Sejo se seng sa mantsiboea se monate se halikiloeng ka peo ea folaxe (o ka sebelisa peo ea chia). Paneer e na le liprotheine tse ngata tse thusang ho aha mesifa le lipeo tsa folaxe li ruile ho omega-3 fatty acids [pedi] . Hape, peo ea chia e tletse limatlafatsi tsohle tse nepahetseng [3] .
3. Lehlaka la lehlōmela
Litholoana li na le limatlafatsi tse ngata, li na le lik'hilojule tse tlase haholo le mafura. U ka sebelisa limela tsa moong tse thusang ho fokotsa khatello ea mali le ho thusa ho theola mali [4] . U ka ja salate ka lero la lemone, e thusang ho chesa mafura hantle haholo [5] .
4. Sekhahla sa poone e nokiloeng ka linoko
Poone e na le li-antioxidants le fiber, tse thusang ho tlosa 'mele le ho boloka mpa e tletse [6] . Phofo e khubelu ea chilli e na le capsaicin e bolokang boima ba 'mele bo le teng, o ka e ja ntle le tšabo ea ho fumana liponto tse ling. [7] .
5. Monate oa litapole
Litapole tse tsoekere li na le litlheferetsi tse ngata ebile li na le likhalori tse ngata. Li na le limatlafatsi tse ngata 'me li na le fiber e tla boloka mpa e tletse nako e teletsana, ka tsela eo, ho qoba tlhoko ea ho lula u sotha ho hong. [8] .
6.Kurmura (Raese e Ikhohomosang)
Li-calories tse fokolang, tse se nang mafura le tse se nang sodium, kurmura ke ntho eo re e tsebang kaofela (ke bolela, bongoana ntle le kurmura tadka ho nepahetse?). Sejo se bobebe sena se ka jeoa nako efe kapa efe ea letsatsi.
U ka e halika ka oli ea mohloaare, letsoai le pepere ho hlapolla nako ea hau ea seneke. Motswako o phethahetseng oa fiber, protheine le lik'habohaedreite tse rarahaneng, raese e ikhohomosang ke khetho e nepahetseng ea ho khotsofatsa litakatso [9] .
7. Tilgul (Sesame Balls)
Lijo tse bobebe tse tloaelehileng tsa India ha li monate feela empa hape li phetse hantle. Li entsoe ka peo ea sesame le jaggery, libolo tsena tsa sesame li laetsoe ka livithamini, calcium le tšepe [10] [leshome le motso o mong] . Li-tilguls ke tharollo e phethahetseng bakeng sa litakatso tsa hau tse monate.
8. Linate tse tala
Linate li molemo bakeng sa bophelo bo botle ba pelo ea hau [12] . Ba ruile li-antioxidants le mafura a monounsaturated a thusang ho khotsofatsa tlala ea hau ka tsela e phetseng hantle ka ho fetisisa [13] . Sebelisa matonkomane a seng makae ka letsatsi eseng ho feta moo.
9. Lassi (Churned Yoghurt)
E thusa haholo tsamaisong ea hau ea lijo, ho noa lassi ho thusa mpa ho felisa li-acid tse bakang ho itšilafatsa le ho otloa ke pelo [14] . Libaktheria tsa lactobacillus tse teng ka seno se thusa ho tlotsa mala, ho senya lijo le ho monya limatlafatsi tse hlokahalang - ka nako ena eohle ho kokobetsa bohloko ba tlala.
10. Makhana (Fox Nuts)
E na le k'holeseterole e ngata, mafura le sodium, makhana ke sejo se monate se loketseng ho khotsofatsa mahlaba a hau a mahareng a tlala [leshome le metso e mehlano] . Batho ba nang le khatello e phahameng ea mali, mafu a pelo le botenya ba ka una molemo ho seneke sena se phetseng hantle [16] .
Haeba u na le nako e eketsehileng letsohong la hau, u ka etsa bohobe upma le upma ea meroho.
11. Poha
Sejo sena se entsoe ka raese e bataletse, ke mohloli o motle oa lik'habohaedreite tse phetseng hantle. Poha e bobebe ka mpeng mme e ka siloa habonolo, e etsa hore e be seneke se loketseng litakatso tsa hau.
Ka Tsebiso ea ho Qetela…
Ho tloha ho bebofatseng litakatso tsa hau ho ntlafatsa bophelo bo botle ka nako e le 'ngoe, li-snacks tse phetseng hantle ke lehlohonolo. Nako e tlang ha u ikutloa u batla ho ja, u se ke oa ea batla pakete ea li-chips kapa sengoathoana sa kuku mme ho fapana le hoo, li je. Snacking e thabisang!
