Lijo tse bobebe tsa batho ba baholo

Hoo e batlang e le mang kapa mang ea lekang ho shebella boima ba 'mele ea hae, ho khetha li-snacks tse phetseng hantle e ka ba phephetso.

Le ha ho ja lijo tse bobebe ho hlahisitse "setšoantšo se sebe," lijo tse bobebe e ka ba karolo ea bohlokoa ea lijo tsa hau.

Li ka fana ka matla har'a mpa ea motšehare kapa ha u ikoetlisa. Seneke se phetseng hantle lipakeng tsa lijo le sona se ka fokotsa tlala ea hau mme sa o thibela ho ja ho feta tekano ka nako ea lijo.

Ho na le lijo tse bobebe tse ngata tseo u ka khethang ho tsona, 'me ka sebele ha se lijo tsohle tse bobebe tse phetseng hantle kapa tse tla u thusa ho laola boima ba' mele oa hau. Leka ho lekanyetsa lijo tse bobebe tse o li tlisang ka tlung. Haeba li sa fumanehe, ho ka etsahala hore u etse liqeto tse nepahetseng.

Haeba o sa tsebe hantle hore na seneke se phetse hantle, bala leibole ea Nutrition Facts, e fanang ka tlhaiso-leseling ka boholo ba li-calories, mafura, sodium, le tsoekere e ekelitsoeng.

Ela hloko boholo ba ho sebeletsa bo hlahisitsoeng lebokoseng. Ho bonolo ho ja ho feta chelete ena. Le ka mohla o se ke oa ja o otlolohile ho tsoa ka mokotleng, empa arolelana sejo se loketseng ebe o beha setshelo hole pele o qala ho ja seneke. Qoba ho ja lijo tse bobebe tse thathamisang tsoekere e le e 'ngoe ea metsoako ea pele. Linate ke seneke se phetseng hantle, empa boholo ba karolo eo bo bo nyane, kahoo haeba u ka ja seneke ho tsoa ka mokotleng, ho bonolo haholo ho ja likhalori tse ngata haholo.

Lintlha tse ling tseo u ka nahanang ka tsona:

• Boholo ba seneke se lokela ho bontša tekatekano lipakeng tsa likhalori tse lekaneng ho u khotsofatsa, empa leha ho le joalo ha se tse ngata haholo ho khothaletsa ho nona ho sa hlokahaleng.
• Khetha lijo tse se nang mafura a mangata le tsoekere e ekelitsoeng le fiber le metsi a mangata. U tla ja likhalori tse fokolang empa u lule u tletse nako e teletsana. Sena se bolela hore apole ke seneke se phetseng hantle ho feta mokotla oa li-chip.
• Ikemisetsa litholoana, meroho, lijo tse bobebe tsa lijo-thollo le lebese le se nang mafura haholo.
• Fokotsa lijo le lino tse nang le tsoekere.
• Litholoana tse ncha ke khetho e ntle ho feta seno se nang le tatso ea litholoana. Lijo le lino tse thathamisang tsoekere kapa sirapo ea poone e le e 'ngoe ea lisebelisoa tsa pele ha se khetho e nepahetseng ea seneke.
• Ho kopanya protheine e nang le k'habohaedreite ho tla thusa senekehi ho u boloka u tletse ka ho fetisisa. Mehlala e kenyelletsa ho ba le apole le chisi ea khoele, li-crackers tsa koro tse nang le peanut butter, lihoete le hummus, kapa yogurt e hlakileng le litholoana tse ncha.

Litholoana le meroho ke khetho e ntle bakeng sa ho ja lijo tse bobebe. Li tletse livithamini ebile li na le lik’hilojule tse fokolang le mafura. Baqhekelli ba bang ba koro le chisi le bona ba etsa li-snacks tse ntle.

Mehlala e meng ea likarolo tse bobebe tsa seneke ke:

• Liapole (tse omisitsoeng kapa tse sehiloeng ka li-wedges), 1 seaplane kapa ¼ senoelo (ligrama tse 35)
• Libanana, 1 seaplane
• Lihlahisoa, ¼ senoelo (ligrama tse 35)
• Litholoana tsa letlalo (litholoana tse omisitsoeng puree) ntle le tsoekere e ekelitsoeng
• Lihoete (lihoete tse tloaelehileng li khaola lihlopha, kapa lihoete tsa bana), senoelo se le seng (ligrama tse 130)
• Qoba lierekisi (li-pods lia jeoa), linoelo tse 1.5 (ligrama tse 350)
• Linate, 1 oz. (28 dikgerama) (lialmonde tse ka bang 23)
• Thollo ea lijo-thollo e ommeng (haeba tsoekere e sa thathamisoa e le e 'ngoe ea metsoako e' meli ea pele), ¾ senoelo (70 dikgerama)
• Li-Pretzels, 1 oz. (Ligrama tse 28)
• Cheese ea khoele, 1.5 oz. (42 dikgerama)
• Yogurt e mafura kapa e seng mafura, 8 oz. (224 dikgerama)
• Muffin ea Senyesemane ea koro e felletseng
• Popcorn e tsoang moeeng, linoelo tse 3 (ligrama tse 33)
• Tamati ea Cherry kapa morara, ½ senoelo (ligrama tse 120)
• Hummus, ½ linoelo (120 dikgerama)
• Peo ea mokopu ka khetla, ½ senoelo (18 dikgerama)

Tšela lijo tse bobebe ka har'a lijana kapa mekotla ea polasetiki hore li be bonolo ho li jara ka pokothong kapa ka mokotlaneng. Ho kenya lijo tse bobebe ka lijaneng ho u thusa ho ja karolo ea boholo bo nepahetseng. Rera esale pele mme o tle le li-snacks tsa hau mosebetsing.

Fokotsa "lijo tse senang phepo e ntle" tse kang li-chips, lipompong, kuku, li-cookie le ice cream. Tsela e molemohali ea ho ithiba ho se je lijo tse se nang phepo kapa lijo tse bobebe tse sa jeoang ke ho se be le lijo tsena ka tlung ea hau.

Ho lokile ho ba le seneke se se nang phepo hang ka nakoana. Le ka mohla ho se lumelle lijo tse bobebe kapa lipompong ho ka fella ka ho nyenyefatsa lijo tsena kapa ho ikhotsofatsa hofeta. Senotlolo ke teka-tekano le tekanyetso.

Malebela a mang:

• Kenya sekotlolo sa lipompong ka sekotlolo sa litholoana.
• Boloka lijo tse kang cookies, chips kapa ice cream moo ho leng thata ho li bona kapa ho li fihlela. Beha ice cream ka morao ho sehatsetsi le li-chips selulong se holimo. Tsamaisetsa lijo tse phetseng hantle pele, ka leihlo.
• Haeba lelapa la hau le ja lijo tse bobebe ha le ntse le shebelletse TV, beha karolo e 'ngoe ea lijo ka sekotlolong kapa poleiting bakeng sa motho ka mong. Ho bonolo ho ja haholo ho tloha ka har'a sephutheloana.

Haeba u thatafalloa ke ho fumana li-snacks tse phetseng hantle tseo u batlang ho li ja, bua le setsebi sa phepo e nepahetseng kapa mofani oa tlhokomelo ea bophelo ba lelapa la hau bakeng sa mehopolo e tla sebeletsa lelapa la hau.

Ho theola boima ba 'mele - ho ja lijo tse bobebe; Lijo tse nepahetseng - lijo tse bobebe

Webosaete ea American Academy of Nutrition le Dietetics. Li-snack tse bohlale bakeng sa batho ba baholo le bacha. www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smart-snacking-for-adult-and-teens.ashx. E fihletsoe ka la 30 Loetse, 2020.

Hensrud DD, Heimburger DC. Khokahano ea phepo e nepahetseng le bophelo bo botle le mafu. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 202.

Webosaete ea Tsamaiso ea Lijo le Lithethefatsi ea United States (FDA). Ho ngola lijo le phepo e nepahetseng. www.fda.gov/food/food-labeling- phepo e nepahetseng. E ntlafalitsoe ka Loetse 18, 2020. E fihlile ka la 30 Loetse, 2020.

Lefapha la Temo la U.S. le Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. Khatiso ea bo9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 30 Tšitoe.

• Phepo e nepahetseng
• Ho Laola Boima ba 'mele