Lijo tse bobebe tse 12 tse nang le likhalori tse 200 kapa ka tlase

Lijo tse bobebe ke lijo tse nyane tse potlakileng. Lijo tse bobebe li jeoa lipakeng tsa lijo 'me li u thusa hore u lule u khotše.Ho kenyelletsa mohloli oa protheine (joalo ka linate, linaoa, kapa lebese le se nang mafura kapa mafura) kapa thollo e felletseng (joalo ka bohobe bo felletseng ba koro) e ka fa lijo tse bobebe "matla a ho lula" hore o se hlole o lapa hape kapele. Lijo tse bobebe tse phetseng hantle ke:

• Lihlahisoa tsohle
• Letsoai le tlaase
• Tsoekere e tlase e kentsoe
• Lijo tse ncha tse kang litholoana le meroho

Litlhahiso tse 'maloa tsa bohobe bo phetseng hantle tseo u ka li lekang ke tsena:

1. Apple kapa pere e bohareng e nang le lialmonde tse 12
2. Halofo ea senoelo (limililitara tse 120, mL) tsa monokotšoai o nang le li-ounise tse 6, kapa ligrama tse 170 (g) tsa yogurt e sa reroang kapa chisi e nang le mafura a tlase
3. Banana e le 'ngoe e nang le thispone e le 1 (tbsp), kapa (15 mL), botoro ea matokomane e sa tšeloang letsoai kapa botoro ea almonde
4. Kotara ea kotara (62 mL) e kopantsoeng le litholoana tse omisitsoeng le linate (ntle le tsoekere kapa letsoai le ekelitsoeng)
5. Likopi tse tharo (720 mL) moea o tsoileng popcorn ka 2 tbsp (30 mL) chisi ea parmesan
6. Senoelo se le seng (240 mL) sa morara kapa tamati ea ciliegia se nang le chisi e le 'ngoe e nang le mafura a tlase
7. Senoelo se le seng (240 mL) lihoete tse tala, broccoli, kapa pelepele e nang le 2 tbsp (30 mL) ea hummus kapa ea linaoa tse ntšo
8. Senoelo se le seng (240 mL) sopho ea langa le le lej e nang le li-crackers tse hlano tse feletseng
9. Senoelo se le seng sa boraro (80 mL) se koahetsoeng habore se phehiloeng ka kopi e le 'ngoe (240 mL) lebese le se nang mafura le sinamone
10. Lehe le phehiloeng ka thata le lialmonde tse 12
11. Litholoana tsa smoothie tse nang le kopi e le 'ngoe (240 mL) lebese le se nang mafura, halofo ea banana e nyane le kopi ea halofo (120 g) monokotsoai
12. Li-crackers tse hlano tsa koro le 1 oz (28 g) cheddar e mafura a tlase

Lijo tse bobebe li molemo ho uena, ha feela u kenyelletsa likhetho tse nepahetseng le seneke hantle. (Mohlala, beha sejo se lakatsehang poleiting ho fapana le ho ja ka kotloloho ka mokotleng.) Lijo tse bobebe tse nyane lipakeng tsa lijo li ka u thibela ho ja ho fetelletseng nakong ea lijo le ho u thusa ho fokotsa boima ba 'mele oa hau.

Lijo tse bobebe tse phetseng hantle bakeng sa batho ba baholo li ka fana ka matla bakeng sa mosebetsi le boikoetliso. Lijo tse bobebe le lino-mapholi bakeng sa bana li fana ka matla a hlokahalang bakeng sa kholo, sekolo le lipapali. Fana ka bana ba banyenyane lijo tse bobebe tse phetseng hantle, 'me ba kanna ba ba khetha ha ba se ba le baholo. Qoba ho ja lijo tse bobebe ka tsoekere e ekelitsoeng ho u thusa ho boloka meno a phetse hantle.

Ho ja lijo tse bobebe tse fapaneng joalo ka tse kaholimo ho tla u fa livithamini, liminerale, fiber, li-antioxidants (lintho tse thusang ho thibela tšenyo ea lisele), le limatlafatsi tse ling tse loantšang maloetse. Ho khetha li-snacks tse nang le likhalori tse tlase ho ka thusa uena kapa ngoana oa hau ho boloka boima ba 'mele bo phetse hantle.

Fokotsa lino-mapholi tsa lipapali tse nang le lik'halori tse ngata le lipakete tse bobebe, tse tsoakiloeng, o rata li-chips kapa cookies. Kenyelletsa khalase ea metsi ka seneke sa hau ho fapana le seno se tsoekere.

Haeba u na le lefu la tsoekere, u kanna ua hloka ho ela hloko palo ea lik'habohaedreite lijong tsa hau tse bobebe.

Li-bubble; Bafetoleli; Ho ja hantle - ho ja lijo tse bobebe; Ho theola boima ba 'mele - ho ja lijo tse bobebe tse phetseng hantle; Lijo tse nepahetseng - lijo tse bobebe tse bobebe; Boiketlo - ho ja lijo tse bobebe

Webosaete ea American Diabetes Association. Likhetho tsa lijo tse phetseng hantle li nolofalitsoe. www.diabetes.org/nutrition/healthy-food-choices-made-easy-batla. E fihliloe ka la 30 Phuptjane 2020.

Litsi tsa Taolo le Thibelo ea Maloetse. Mokhoa oa ho sebelisa litholoana le meroho ho laola boima ba 'mele oa hau. www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html. E ntlafalitsoe ka la 31 Pherekhong 2020. E fihlile ka la 30 Phuptjane 2020.

Websaete ea Lefapha la Bophelo le Litšebeletso tsa Botho ea U.S. Lijo tse bobebe tse phetseng hantle: malebela a potlakileng bakeng sa batsoali. health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents. E ntlafalitsoe ka la 24 Phupu 2020. E fihlile ka la 29 Loetse 2020.

• Phepo e nepahetseng