Lijo tse 5 tseo u sa lokelang ho li ja le ka mohla

Litaba

• 1. Lijo tse halikiloeng ka oli ea meroho
• Mokhoa o mong o phetseng hantle
• 2. Lijo tse sebetsitsoeng le tse sebetsitsoeng
• Mokhoa o mong o phetseng hantle
• 3. Lijo tse hoammeng tse hoammeng
• Mokhoa o mong o phetseng hantle
• 4. Linoko tse halikiloeng le lisoso tsa soya
• Mokhoa o mong o phetseng hantle
• 5. Lino-mapholi
• Mokhoa o mong o phetseng hantle

Mefuta e 5 ea lijo tseo u sa lokelang ho li ja ke tse nang le mafura a tsoakiloeng, tsoekere, letsoai, litlatsetso tse kang lidae, lithibelo tse matlafatsang le litlolo tsa tatso, hobane li kotsi 'meleng ebile li amana le ponahalo ea mafu a kang lefu la tsoekere, botenya, khatello ea meriana le mofetše.

Lijo tsena li ka nkeloa sebaka ke mefuta e phetseng hantle, ka litokisetso tse halikiloeng kapa tse halikiloeng tse nang le mafura a monate a nang le oli ea mohloaare le oli ea coconut, phofo e felletseng le lintho tse natefisang tlhaho, joalo ka stevia le xylitol.

Lijo tsa 5 ke tsena tseo u lokelang ho li qoba le hore na u ka li kenya joang lijong tsa hau:

1. Lijo tse halikiloeng ka oli ea meroho

Lijo tse phehiloeng ka mokhoa oa ho hadika li qetella li ruile haholo ka li-calories tse ngata tse tsoang mafura, li sa hlokahale haholoholo ho ba batlang ho theola boima ba 'mele. Ntle le moo, ts'ebeliso e feteletseng ea oli ea meroho e ntlafalitsoeng e ka senya bophelo bo botle, joalo ka soya, canola le oli ea poone, mohlala. Tseba likotsi tsa oli ea ho hadika.

Mokhoa o mong o phetseng hantle

Ho nka sebaka, o ka sebelisa litokisetso tse halikiloeng kapa tse halikiloeng ka ontong kapa liofereing tsa motlakase tse sa hlokeng oli ho lokisa lijo. Kahoo, likhalori tse sebelisoang le tšebeliso ea oli li fokotsehile haholo.

2. Lijo tse sebetsitsoeng le tse sebetsitsoeng

Lijo tse sebetsitsoeng kapa tse sebetsitsoeng joalo ka boroso, boroso, ham, letsoele la Turkey le bologna li na le mafura a mabe, letsoai, lithibelo le litlolo tsa tatso, tse bontšitsoeng li eketsa kotsi ea mathata a kang khatello e phahameng ea mali le mofetše oa mala. .

Mokhoa o mong o phetseng hantle

Ka mokhoa o mong, o lokela ho chencha lisekisi ka nama e ncha kapa e hoammeng ea mefuta eohle, joalo ka nama ea khomo, nama ea kolobe, khoho, konyana le tlhapi. Ntle le moo, o ka ja mahe le chisi ho eketsa lijo tse bobebe le litokisetso tsa protheine.

3. Lijo tse hoammeng tse hoammeng

Lijo tse phehiloeng tse halikiloeng, joalo ka lasagna, pizza le yakissoba, li tloaetse ho ba le letsoai le mafura a mabe, likarolo tse thusang ho boloka lijo le ho li fa tatso e ngata, empa tse qetellang li baka mathata joalo ka ho boloka metsi le ho eketsa khatello ea mali .

Mokhoa o mong o phetseng hantle

Mokhoa o mong o motle ka ho fetisisa ke ho pheha lijo tsa hau lapeng le ho li qeta hore li sebelisoe hara beke. Ho bonolo ho ba le likhoho tse halikiloeng tsa khōhō kapa tse halikiloeng ka likarolo tse nyane, mohlala, hape ho a khonahala ho tiisa lijo tse kang bohobe, litholoana le meroho.

4. Linoko tse halikiloeng le lisoso tsa soya

Linoko tsa nama, likhoho kapa meroho e halikiloeng le lisoso tse kang soya le Senyesemane, li ruile haholo ka sodium, motsoako oa letsoai o bakang khatello e phahameng ea mali. Ntle le moo, tse ngata li na le li-enhancer tsa tatso le li-preservative tse halefisang mala le ho baka ho lemalla tatso.

Mokhoa o mong o phetseng hantle

Lijo tsa ho natefisa ka litlama tsa tlhaho le letsoai ke mokhoa o motle ka ho fetisisa, 'me ho bonolo ho li sebelisa ka litlama le ka mokhoa o se nang metsi. Hape hoa khoneha ho thabela moro ka ho pheha khoho kapa nama e lokiselitsoeng ka litlama tsa tlhaho, le ho emisa moro ka likotoaneng tsa leqhoa. Ithute ho sebelisa litlama tse nkhang hamonate.

5. Lino-mapholi

Lino tse tahang ke lino tse nang le tsoekere, li-additives, li-preservative le li-enhancer tsa tatso tse eketsang kotsi ea mathata a mala, ho ruruha, tsoekere e phahameng maling, botenya le lefu la tsoekere. Utloisisa hore na hobaneng lino-mapholi li le mpe.

Mokhoa o mong o phetseng hantle

Ntle le moo, o ka sebelisa metsi a phatsimang, leqhoa le sirilamunu, kapa oa kopanya metsi a phatsimang le maro a kentsoeng joalo ka lero la morara ka botlalo. Mefuta ea tlhaho e se nang tsoekere le eona ke mekhoa e meng e metle, empa litholoana tse ncha ke tsona tse ntle ka ho fetisisa.

Shebella video e latelang 'me u bone likhetho tse ling tsa phepo e nepahetseng le melemo ea bona ea bophelo bo botle: