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Litakatso ke sera sa motho. Ke nahana hore kaofela re ka lumellana ka eona. Empa ho thoe'ng haeba nka u joetsa hore u ka thibela litakatso tsena ka ho ja lijo tse bobebe tse molemo molemong oa bophelo ba hau. Ha u utloa lentsoe 'lijo tse bobebe', ka tlhaho likelello tsa rona li nahana hore ha li na bophelo bo botle - empa ha re fetoleng seo, na ha ho joalo?
Boholo ba rona re hloleha ho ja lijo tsa hoseng tse phetseng hantle le tse felletseng hoseng, ho lebisang hoseng ho khathetseng le lihora tsa pele ho lijo tsa mots'eare tse ka etsang hore ho be thata ho uena ho tsepamisa mohopolo mosebetsing oa hau kapa ho phethela kabelo e lokelang. Ka hona, sena se etsa hore o be le litakatso mme hangata o qetelle o qalile ho qhekella kapa ho theola burger e kholo.
Ka leseli le le leng, boholo ba rona re na le tloaelo ea ho tsoha har'a mp'a bosiu ebe re hula ka kichineng ho ea hlahloba lihatsetsi le chokolete sehatsetsing. Ho na le mabaka a 'maloa a hore na hobaneng u ikutloa u lapile ha u robetse,' me e bohareng e le mokhoa oa bophelo oa sejoale-joale, hammoho le maemo a bophelo bo botle le meriana.
Sehloohong sa hajoale, re tla fana ka lethathamo la li-snacks tse phetseng hantle tseo u ka bang le tsona hoseng le bosiu, ho felisa bohloko ba hau ba tlala hammoho le ho khothaletsa ho theola boima ba 'mele nakong eo.
1. Lijoana tsa Cheese le Apple
Lijoe tse laoloang ka karolo e 'ngoe ke sejo se monate sa hoseng. Tsena li na le ligrama tse 'ne tsa faeba ebile li na le likhalori tse ka bang 70. U ka ba le liapole ho fihlela lijo tsa hau tsa fiber. Ena ke e 'ngoe ea lijo tse bobebe tsa hoseng tse phetseng hantle [1] .
2. Chickpeas tse halikiloeng
Tsena li na le ligrama tse robeli tsa protheine le ligrama tse tšeletseng tsa faeba [pedi] . Sekotlolo sa li-chickpeas se ka boloka mpa ea hao e tletse bonyane lihora tse 5 mme ea thusa ho kokobetsa bohloko ba tlala. U ka li boloka tafoleng ea hau e le sejo se bobebe.
3. Fragole Le Segerike Yoghurt
Motsoako ona o nang le motlakase o tletse ka ligrama tse 20 tsa protheine e khorisang [3] . Li-fragole li ka u fa palo e hlokahalang ea fiber 'meleng oa hao le ho kokobetsa bohloko ba tlala. Motsoako oa yoghurt le fragola li ka u thibela ho lapa ho fihlela nakong ea lijo tsa mots'eare.
4. Li-Pistachios tse nang le likhetla
Tsena li na le ligrama tse tšeletseng tsa protheine le ligrama tse tharo tsa fiber [4] . Ho ja li-pistachio tse nang le mapolanka ho ka u thusa ho laola litakatso le ho u thibela ho ja lijo tse se nang phepo. Hape, li-pistachio tse nang le likhetla ke e 'ngoe ea lijana tse bobebe tsa hoseng ho fokotsa boima ba' mele [5] .
5. Cheese e nang le mafura a tlaase le banana
Cottage chisi ke mohloli o hlollang oa protheine. E na le ligrama tse ka bang 10 koping ea kotara [6] . Banana e nyane e ka fana ka ligrama tse ka bang 10 tsa faeba, ka hona ea u boloka u tletse. Ena ke e 'ngoe ea lijo tse hlabosang tsa hoseng tse phetseng hantle bakeng sa ho theola boima ba' mele. Ho ja banana kaofela ho ka thusa ho fokotsa bohloko ba tlala haholo.
6. Letlapa la lehlōmela
Lehlomela le na le limatlafatsi tse ngata, le na le lik’hilojule tse tlaase haholo le mafura [7] . U ka sebelisa limela tsa moong tse thusang ho fokotsa khatello ea mali le ho thusa ho theola mali. U ka ja salate ka lero la lemone, e thusang ho chesa mafura hantle haholo [8] .
7. Linate tse tala
Linate li molemo bakeng sa bophelo bo botle ba pelo ea hau [9] . Ba ruile li-antioxidants le mafura a monounsaturated a thusang ho khotsofatsa tlala ea hau ka tsela e phetseng hantle ka ho fetisisa [10] . Sebelisa matonkomane a seng makae ka letsatsi eseng ho feta moo.
8. 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 motso o mong] . Batho ba nang le khatello e phahameng ea mali, mafu a pelo le botenya ba ka una molemo ho seneke sena se phetseng hantle.
9. 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 [12] .
10. Granola Bar
U hloka ho ea bakeng sa mekoallo ea granola e nang le tsoekere le likhalori tse fokolang [13] . Tsena li na le ligrama tse supileng tsa faeba, ligrama tse tšeletseng tsa protheine, ligrama tse hlano tsa tsoekere 'me li loketse lijo tse bobebe tsa hoseng, haholoholo ha o hloloheloa lijo tsa hoseng.
11. Banana Le Almond Butter
Banana ke e 'ngoe ea lijana tse bobebe le tse phetseng hantle tsa' mele ka ntle mono. Kena banana e nyane khabeng ea botoro ea almonde e sa tsoekere 'me u je ha bohloko ba tlala bo bapala le boroko ba hau. Motsoako o phetseng hantle oa khalori o thusa ho khothaletsa boroko [14] .
12. Lijo-thollo Tse Chesang
Che, lijo-thollo ha se tsa lijo tsa hoseng feela. Ho ba le lijo-thollo tse nang le lithollo tse felletseng joaloka oatmeal ho molemo bakeng sa litakatso tsa bosiu haholo, hobane ha e thuse feela ho tlatsa mpa empa e boetse e khothaletsa boroko bo betere. [leshome le metso e mehlano] . Kenya sinamone kapa litholoana tse omisitsoeng.
13. Trail Remix
Litsela tse kopaneng li phetse hantle ebile li monate [16] . U ka etsa motswako o kopaneng le lialmonde lapeng. Kenya litholoana tse omisitsoeng, lijo-thollo tse nang le lijo-thollo tse ngata le chokolete e lefifi ho phethela motsoako 'me u li sebelise ho kokobetsa bohloko ba hau ba tlala ka har'a mpa ea bosiu.
14. Makhooa a Mahe a phehiloeng ka thata
Protheine e tsoang ho makhooa a mahe e molemo haholo bakeng sa bophelo bo botle ba hau, kaha e thusa ho boloka tsoekere ea mali e tsitsitse mme ka hona e laole bohloko ba tlala [17] . U ka boela ua etsa li-muffin tsa mahe, tse entsoeng ka ho kopanya meroho le makhooa a mahe (ho molemo ha u ka li etsa mantsiboea pele ho letsoho 'me u li boloke lihatsetsi).
15. Peo ea Mokopu
E 'ngoe ea tharollo e molemohali ea bohloko ba tlala har'a mp'a bosiu ke peo ea mokopu. Letsoai le letsoai, le boreleli ebile le phetse hantle, le na le magnesium e ngata e ka thusang ho khothaletsa le ho ntlafatsa boleng ba boroko [18] .
Ka Tsebiso ea ho Qetela…
Ha li ntse li u thusa ho kokobetsa bohloko ba hau ba tšohanyetso ba tlala, li-snacks tsena tse phetseng hantle li boetse li molemo bakeng sa ho theola boima ba 'mele. Ka lebaka la boteng ba mafura a phetseng hantle le litlheferetsi tse ntle, ho bonolo ho etsa lijo tse bobebe 'me ho monate ho li ja.
Lipotso tse botsoang khafetsa
P. Na ho ja lijo tse bobebe ho lokile bakeng sa ho theola boima ba 'mele?
HO. Boholo ba lithuto li bontša hore ho ja lijo tse bobebe pakeng tsa lijo ha ho ame boima. Hape, ho ja li-snacks tse nang le protheine e ngata ho ka u thusa ho theola boima ba 'mele.'
P. Ke ja eng lijo tsa mots'eare ha ke batla ho theola boima ba 'mele?
HO. Lijo tse kang mahe a felletseng, meroho e makhasi, salmon, meroho ea cruciferous, litapole tse phehiloeng le linaoa le linaoa ke tse ling tsa likhetho tse ntlehali.
Q. Ke lijo life tseo u lokelang ho li qoba ha u ntse u ja?
HO. Lijo tse halikiloeng tse kang li-fries tsa Fora, lino tse tsoekere, bohobe bo bosoeu, lipompong, likuku, likuku, likuku le litlolo tsa leqhoa ke mefuta ea lijo eo motho a lokelang ho e qoba ha a le lijong.
P. Ke ja lijo tse bobebe tse kae ka letsatsi ho theola boima ba 'mele?
HO. E 'ngoe ea lipherekano tse tloaelehileng ka ho ja boima ba' mele ke palo ea lijo tseo motho a lokelang ho li ja ka letsatsi. Le ha liphuputso tse ling li re ho ja makhetlo a mararo ka letsatsi, ho se na lijana tse bobebe lipakeng ho sebetsa hantle, ba bang ba lumela ho ja lijo tse nyane tse tšeletseng bakeng sa phokotso ea boima ba 'mele.
