Lijo tse halikiloeng
Litaba
- Mokhoa oa ho etsa lijo tse nang le folaxe
- Lenaneo la lijo tse halikiloeng
- Ho bohlokoa ho hopola hore ho fumana litholoana tse ntle, o tlameha ho ja lijo tse nepahetseng le tse leka-lekaneng, hammoho le ho ikoetlisa khafetsa.
Ho bonolo ho ja lijo tse tlatsitsoeng ka folaxe 'me ho tlisa litholoana tse ntle tsa bophelo bo botle, hobane li thehiloe haholo hodima ho eketsa phofo ea flaxse lijong tsohle ho fokotsa takatso ea lijo.
Li-flaxseed li u thusa ho theola boima ba 'mele hobane li na le omega-3 e ngata, mafura a matle a thusang ho fokotsa ho ruruha' meleng le ho khothaletsa ho theola boima ba 'mele. Ntle le moo, peo ena ho bonolo ho e ja ebile e ka sebelisoa le ke sechaba kaofela, hape e thusa ho laola mathata a joalo ka cholesterol e phahameng le lefu la tsoekere. Bona Melemo eohle ea folaxe.
Mokhoa oa ho etsa lijo tse nang le folaxe
Ho latela lijo tse khabisitsoeng ka folaxe, o lokela ho ja likhaba tse 2 ho isa ho tse 3 tsa phofo ea linoko, e leng tsela eo peo e tlisang melemo ea bophelo bo botle ka ho fetisisa. Lebaka ke hobane ha folaxe e felletse, ha e silisoe ke mala mme limatlafatsi tsa eona ha li monye, tse qetellang li sa tlise melemo ea bophelo bo botle.
Kahoo, se loketseng ke ho silila peo pele e ka sebelisoa, ho siuoa phofo e bolokiloe ka nkho e lefifi le e koetsoeng ka thata. Phofo ena ea linoko e ka eketsoa ka yogurts, livithamini, lebese, sopho, lisalate, lero la litholoana le litholoana tse hahiloeng kapa tse mashed, mohlala.
Ntle le moo, phofo e ka sebelisoa ho etsa litokisetso tse joalo ka bohobe, likuku, lipanekuku le likuku, tse ka sebeletsang e le lijo tse bobebe tse nang le fiber e nang le fiber e ngata. Sheba Li-Recipes tse 5 tsa Carb Breakfast Breakfast.
Lenaneo la lijo tse halikiloeng
Tafole e latelang e bontša mohlala oa lenane la matsatsi a mararo la lijo tsa mohala:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | 1 yogurt e hlakileng e nang le likhabapo tse 2 tsa phofo e entsoeng ka folaxe + granola | Vithamine: 200 ml ea lebese + 1 col ea oats + tholoana e le 1 + khaba e le 1 ea phofo ea folaxe | Pente ea linseed e entsoeng ka lehe le le leng + 1 col ea oats + 1 col ea linseed, e kentsoeng chisi le litlama |
| Seneke sa hoseng | Lilae tse 2 tsa papaya + linate tsa cashew tse 7 | Linate tsa 2 tsa Brazil + selae se le seng sa chisi | 3 col ea sopho ea avocado e sentsoeng ka sinamone, mahe a linotši le phofo ea cocoa |
| Lijo tsa mots'eare | 4 kolofo ea sopho ea raese + 2 col ea linaoa tse nang le flaxseed + 1 steak ka mongobo oa langa le le lej + salate e tala | Fillet ea tlhapi e 1 e halikiloeng ka phofo ea flaxseed + likhae tse 5 tsa litapole + salate ea meroho e nang le mouoane | Sopho ea khōhō + 1 col ea sopho e sa tebang ea folaxe e kentsoe ho moro |
| Seneke-thapama | Khalase e le 'ngoe ea salate ea litholoana + 1 khalase ea tee ea linseed + selae se le seng sa chisi | Khalase e le 1 ea lero la botala le khale, apole le phaenapole + 1 koli ea sopho ea folaxe | 1 yogurt e hlakileng e nang le likhabapo tse 2 tsa phofo e entsoeng ka flaxse + selae se le seng sa chisi |
Ho bohlokoa ho hopola hore ho fumana litholoana tse ntle, o tlameha ho ja lijo tse nepahetseng le tse leka-lekaneng, hammoho le ho ikoetlisa khafetsa.
Shebella video e latelang 'me u bone hore na u ka theola boima ba' mele kapele joang ka ho eketsa fiber lijong:
Lingoliloeng
Lijo tse 10 tse betere ho feta tse phehiloeng
