Lijo bakeng sa ho hloleha ha liphio
Litaba
- Lijo tse lokelang ho laoloa
- 1. Lijo tse nang le potassium
- 2. Lijo tse nang le phosphorus e ngata
- 3. Lijo tse nang le liprotheine tse ngata
- 4. Lijo tse nang le letsoai le metsi
- Mokhoa oa ho fokotsa potasiamo lijong
- Mokhoa oa ho khetha lijo tse bobebe
- Mohlala oa matsatsi a mararo
- Li-snacks tse 5 tse phetseng hantle bakeng sa ho hloleha ha liphio
- 1. Tapioca ka jeme ea apole
- 2. Lichips tsa litapole tse halikiloeng
- 3. Biscuit ea setache
- 4. Popcorn e sa tšeloang letsoai
- 5. Kuku ea botoro
Lijong tsa ho hloleha ha liphio ho bohlokoa haholo ho laola phepelo ea letsoai, phosphorus, potasiamo le liprotheine, ntle le palo ea letsoai, metsi le tsoekere. Ka lebaka lena, maano a matle a kenyelletsa ho fokotsa ts'ebeliso ea lijo tse ntlafalitsoeng, ho khetha litholoana tse phehiloeng habeli le ho ja liprotheine feela nakong ea lijo tsa mots'eare le lijong tsa mots'eare.
Bongata, hammoho le lijo tse lumelletsoeng kapa tse thibetsoeng, li fapana ho latela sethaleng sa lefu lena le litlhahlobo tsa motho ka mong, ka hona lijo li lokela ho tataisoa ke setsebi sa phepo e nepahetseng, se tla nahanela nalane eohle ea motho.
Shebella video ea setsebi sa rona sa phepo e nepahetseng ho tseba tlhokomelo eo u lokelang ho e nka ka lijo:
Lijo tse lokelang ho laoloa
Ka kakaretso, lijo tse lokelang ho jeoa ka tekano ke ba nang le bothata ba liphio ke:
1. Lijo tse nang le potassium
Liphio tsa bakuli ba nang le ho hloleha ha liphio li na le bothata ba ho tlosa potasiamo e feteletseng maling, ka hona batho bana ba hloka ho laola ho ja ha bona phepo ena. Lijo tse nang le potasiamo tse ngata ke tsena:
- Litholoana: avocado, banana, coconut, feiga, guava, kiwi, lamunu, papaya, tholoana ea takatso e matla, tangerine kapa tangerine, morara, morara o omisitsoeng, plum, prune, lime, mahapu, apolekose, morema, letsatsi;
- Meroho: litapole, litapole, cassava, mandioquinha, lihoete, chard, beet, celery, cauliflower, cauliflower, limela tsa Brussels, radish, tamati, lipelo tsa pickle, spinach, chicory, turnip;
- Lijo tsa linaoa: linaoa, lensisi, poone, lierekisi, lierekisi, linaoa tsa soya, linaoa tse pharaletseng;
- Lihlahisoa tsohle: koro, raese, habore;
- Lijo Tsohle: li-cookies, pasta ea wholegrain, lijo-thollo tsa hoseng;
- Peo ea oli: matonkomane, li-chestnut, lialmonde, makotomane;
- Lihlahisoa tse tsoetseng pele: chokolete, mongobo oa langa le le lej, moro le matlapa a kana;
- Lino: metsi a coconut, lino tsa lipapali, tee e ntšo, tee e tala, tee ea molekane;
- Peo: sesame, folaxe;
- Rapadura le lero la 'moba;
- Letsoai la tsoekere le letsoai le bobebe.
Potasiamo e feteletseng e ka baka bofokoli ba mesifa, arrhythmias le ho tšoaroa ke pelo, ka hona lijo tsa ho hloleha ha liphio tse sa foleng li tlameha ho khetholloa le ho beoa leihlo ke ngaka le setsebi sa phepo e nepahetseng, e tla lekola lipalo tse loketseng mokuli ka mong.
2. Lijo tse nang le phosphorus e ngata
Lijo tse nang le phosphorus tse ngata le tsona li lokela ho qojoa ke batho ba nang le ho hloleha ho sa foleng ha liphio ho laola tšebetso ea liphio. Lijo tsena ke:
- Litlhapi tsa makotikoting;
- Nama e letsoai, e tsubang le boroso, joalo ka boroso, boroso;
- Bacon, Bacon;
- Lehe la lehe;
- Lebese le lihlahisoa tsa lebese;
- Soya le lihlahisoa;
- Linaoa, lensisi, lierekisi, poone;
- Peo ea oli, joalo ka li-chestnut, lialmonde le linate;
- Peo e kang sesame le folaxe;
- Cocada;
- Biri, lino tse bonolo tsa cola le chokolete e chesang.
Matšoao a phosphorus e fetelletseng ke ho hlohlona 'mele, khatello ea mali le pherekano ea kelello, mme bakuli ba nang le ho hloleha ha liphio ba lokela ho hlokomela matšoao ana.
3. Lijo tse nang le liprotheine tse ngata
Bakuli ba nang le bothata bo sa foleng ba renal ba hloka ho laola phepo ea bona ea liprotheine, kaha liphio le tsona li ke ke tsa felisa ho tlola ha phepo ena. Kahoo, batho bana ba lokela ho qoba tšebeliso e fetelletseng ea nama, tlhapi, mahe le lebese le lihlahisoa tsa lebese, kaha ke lijo tse nang le liprotheine tse ngata.
Ha e le hantle, mokuli ea nang le ho hloleha ha liphio o tla ja feela nama e le 'ngoe ea nama ea khomo ea lijo tsa mots'eare le lijo tsa mots'eare, le khalase e le' ngoe ea lebese kapa yogurt ka letsatsi. Leha ho le joalo, chelete ena e fapana ho ea ka tšebetso ea liphio, e ba lithibelo ho batho bao liphio li seng li sa sebetse.
4. Lijo tse nang le letsoai le metsi
Batho ba nang le ho hloleha ha liphio le bona ba hloka ho laola letsoai le kenang, kaha letsoai le feteletseng le phahamisa khatello ea mali mme le qobella liphio hore li sebetse, li sitisa tšebetso ea setho seo. Ho etsahala se tšoanang ka maro a mangata, kaha bakuli bana ba hlahisa moroto o monyane, 'me maro a mangata a bokellana' meleng ebe a baka mathata a kang ho ruruha le ho tsekela.
Kahoo batho bana ba lokela ho qoba ho sebelisa:
- Letsoai;
- Linoko tse kang matlapa a moro, spaghetti sa soya le sopho ea Worcestershire;
- Lijo tsa makotikoting le lijo tse hoammeng tse hoammeng;
- Li-packet snacks, li-chips tsa litapole le li-crackers tse nang le letsoai;
- Lijo tse halikiloeng;
- Sopho e entsoeng ka phofo kapa e entsoeng ka makotikoting.
Ho qoba letsoai le fetelletseng, khetho e ntle ke ho sebelisa litlama tse nkhang hamonate ho ja lijo tsa selemo, joalo ka parsley, coriander, konofolo le basil. Ngaka kapa setsebi sa phepo e nepahetseng ba tla bontša palo e nepahetseng ea letsoai le metsi a lumelloang ho mokuli ka mong. Bona malebela a mang ho: Mokhoa oa ho fokotsa tšebeliso ea letsoai.
Mokhoa oa ho fokotsa potasiamo lijong
Ntle le ho qoba tšebeliso ea lijo tse nang le potasiamo e ngata, ho boetse ho na le maano a thusang ho fokotsa potasiamo ea litholoana le meroho, joalo ka:
- Ebola litholoana le meroho;
- Khaola 'me u hlatsoe lijo hantle;
- Kenya meroho ka metsing sehatsetsing letsatsi pele ho ts'ebeliso;
- Beha lijo ka pane 'me u li belise metsotso e 10. Ebe u khotha metsi ebe u pheha lijo kamoo u lakatsang.
Ntlha e 'ngoe ea bohlokoa ke ho qoba ho sebelisa li-cookers le li-microwave ho pheha, kaha mekhoa ena e tsepamisa potassium lijong hobane li sa lumelle hore metsi a fetoloe.
Mokhoa oa ho khetha lijo tse bobebe
Lithibelo lijong tsa mokuli oa liphio li ka etsa hore ho be thata ho khetha lijo tse bobebe. Kahoo litataiso tsa bohlokoa ka ho fetisisa tse 3 ha u khetha li-snacks tse phetseng hantle lefung la liphio ke:
- Ja litholoana tse phehiloeng kamehla (pheha habeli), le ka mohla u se ke oa sebelisa metsi a phehang;
- Thibela lijo tse tsoetseng indastering le tse tsoiloeng hangata tse nang le letsoai kapa tsoekere e ngata, u khetha mefuta e iketselitsoeng;
- Ja lihaha-'mele feela nakong ea lijo tsa mots'eare le lijong tsa mantsiboea, u qobe ho li ja lijong tse bobebe.
Tse ling tsa likhetho tsa lijo tse nang le potasiamo e tlase ke tsena.
Mohlala oa matsatsi a mararo
Se latelang ke mohlala oa lenane la matsatsi a mararo le hlomphang litataiso tse akaretsang tsa batho ba nang le ho hloleha ha liphio:
| Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 | |
| Lijo tsa hoseng | Senoelo se le seng sa kofi kapa tee (60 ml) + selae se le seng sa kuku ea poone (70g) + li-unit tse 7 tsa morara | 1 kopi e nyane ea kofi kapa tee (60 ml) + 1 tapioca (60g) e nang le teaspoon e 1 ea botoro (5g) + pere e phehiloeng e le 1 | Senoelo se le seng sa kofi kapa tee (60 ml) + 2 mapetso a raese + selae se le seng sa chisi e tšoeu (30g) + fragole tse 3 |
| Seneke sa hoseng | Selae se le seng sa phaenapole e halikiloeng e nang le sinamone le li-clove (70g) | Li-biscuits tse 5 tsa starch | Kopi e le 'ngoe ea popcorn e sa tšeloang letsoai ka litlama |
| Lijo tsa mots'eare | 1 steak e halikiloeng (60 g) + lipalesa tse 2 tsa cauliflower e phehiloeng + likhaba tse 2 tsa safrone ea raese + 1 yuniti ea perekisi e entsoeng ka makotikoting | 2 tablespoons ea khoho e phehiloeng e halikiloeng + likhaba tse 3 tsa polenta e phehiloeng + salate ea likomkomere (½ unit) e nokiloeng ka asene | Lipanekuku tse 2 tse kentsoeng nama ea fatše (nama: 60 g) + khaba e le 'ngoe (sopho) ea k'habeche e phehiloeng + khaba e le' ngoe (sopho) ea raese e tšoeu + selae se le seng se tšesaane sa 20 guava |
| Seneke-thapama | 1 tapioca (60g) + 1 teaspoon e sa tsoekere jeme ea apole | 5 lithupa tsa litapole | Li-cookie tse 5 tsa botoro |
| Lijo tsa mantsiboea | Khetla e le 'ngoe ea spaghetti e nang le konofolo e halikiloeng + 1 leoto le halikiloeng la kana (90 g) + salate ea lettuce e nokiloeng ka asene ea apole | Omelet e nang le onion le oregano (sebelisa lehe le le leng feela) + 1 bohobe bo hlakileng ho felehetsa + 1 banana e halikiloeng le sinamone | Sengoathoana se le seng sa litlhapi tse phehiloeng (60 g) + likhaba tse 2 tsa rantipole e phehiloeng ka rosemary + likhaba tse 2 tsa raese e tšoeu |
| Lijo tsa mantsiboea | 2 toast le 1 teaspoon ea botoro (5 g) + 1 kopi e nyane ea tee ea chamomile (60ml) | ½ senoelo sa lebese (se felletse ka metsi a tlhotliloeng) + li-cookie tse 4 tsa Maisena | 1 apole e besitsoeng le sinamone |
Li-snacks tse 5 tse phetseng hantle bakeng sa ho hloleha ha liphio
Mefuta e meng ea diresepe e phetseng hantle bakeng sa batho ba nang le ho hloleha ha liphio e ka sebelisoang ho itokisetsa lijo tse bobebe ke:
1. Tapioca ka jeme ea apole
Etsa tapioca ebe u e tšela ka jeme ea apole:
Lisebelisoa
- 2 kg ea liapole tse khubelu le tse butsoitseng;
- Mokelikeli oa Lemone tse 2;
- Lithupa tsa sinamone;
- Khalase e le 1 ea metsi (300 ml).
Mokhoa oa ho itokisa
Hlatsoa liapole, ebola ebe u li seha likotoana tse nyane. Ebe u tlisa liapole mochesong o mofuthu le metsi, u kenye lero la lemone le lithupa tsa sinamone. Koahela pan 'me u phehele metsotso e 30, u susumetsa ka linako tse ling. Kamora nako, fetisetsa motsoako ho se tsoakiloeng, ho o tlohela ka mokhoa o ts'oanang hantle.
2. Lichips tsa litapole tse halikiloeng
Lisebelisoa
- 1 kg ea litapole tse khaotsoe ka lithupa kapa ka lesela;
- Rosemary le thyme.
Mokhoa oa ho itokisa
Abela lithupa ka mohope o tlotsitsoeng ka oli ebe u fafatsa litlama. Ebe o ea ka ontong ea preheated ka 200º metsotso e 25 ho isa ho e 30.
3. Biscuit ea setache
Lisebelisoa
- Likopi tse 4 tsa li-sprinkles tse bolila;
- 1 senoelo sa lebese;
- 1 kopi ea oli;
- Mahe a 2 kaofela;
- 1 khol. ea kofi ea letsoai.
Mokhoa oa ho itokisa
Otla lisebelisoa tsohle tsa motsoako oa motlakase ho fihlela ho tsitsisoa ha junifomo ho fihlella. Sebelisa mokotla oa pastry kapa oa polasetiki ho etsa li-cookie ka selika-likoe. Beha ontong e futhumetseng pele ho chesa bakeng sa metsotso e 20 ho isa ho e 25.
4. Popcorn e sa tšeloang letsoai
Fafatsa li-popcorn ka litlama bakeng sa tatso. Likhetho tse ntle ke oregano, thyme, chimi-churri kapa rosemary. Shebella video e latelang mabapi le mokhoa oa ho etsa li-popcorn ka microwave ka tsela e phetseng hantle.
5. Kuku ea botoro
Lisebelisoa
- 200 g botoro e sa tšetsoeng letsoai;
- 1/2 senoelo sa tsoekere;
- Likopi tse 2 tsa phofo ea koro;
- Lemone
Mokhoa oa ho itokisa
Kopanya lisebelisoa tsohle tsa sekotlolo ebe o khumama ho fihlela li lokoloha matsohong le sekotlolo. Haeba e nka nako e telele haholo, eketsa phofo e nyane. Khaola likotoana 'me u li behe ka ontong e tlaase, e futhumetseng pele, ho fihlela e soeufala.
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