25 Mehopolo ea lijo tsa hoseng tse phetseng hantle bakeng sa bana

Litaba

• Lijo tsa hoseng tsa mahe
• 1. Li-muffin tsa mahe le meroho
• 2. Mahe ka sekoting
• 3. Frittata ea Ham-and-cheese
• 4. Li-tacos tse entsoeng ka lehe
• 5. Berry lijo tsa hoseng strata
• 6. Mahe a phehiloeng ka thata
• Likhetho tse phetseng hantle tsa lijo-thollo kaofela
• 7. Li-oats tsa bosiu bo le bong
• 8. Oatmeal e besitsoeng
• 9. motoho oa pere le mabele
• 10. Muffin ea mohope oa Blueberry
• 11. motoho oa mokopu-quinoa
• 12. Peanut-butter-banana banana cookies
• 13. Lipanekuku tsa protheine
• 14. Setlolo sa fragola sa ricotta
• Likhetho tse ka nooang tsa hoseng
• 15. Sokolate-peanut-butter-banana smoothie
• 16. Smoothie ea botoro ea almonde ea almonde
• 17. S smoothie ea litholoana le meroho ea Unicorn
• 18. Orange creamsicle smoothie
• 19. Sekotlolo sa Greek-yogurt smoothie
• Litholoana le meroho lijong tsa hoseng
• 20. Ho arohana ha banana ka lijo tsa hoseng
• 21. Liapole tse besitsoeng
• 22. Lipapatso tsa yogurt tsa Berry
• 23. Moferefere oa tofu ea meroho
• 24. Oatmeal e bolokiloeng ka meroho le chisi
• 25. Avocado-likomkomere-tomoso toast
• Ntlha ea bohlokoa
• Ho Itokisetsa Lijo: Letsatsi le leng le le leng lijo tsa hoseng

Ho bohlokoa hore bana ba je lijo tsa hoseng tse phetseng hantle ho tšela 'mele ea bona mafura kamora ho robala, kaha boko le' mele ea bona e ntse e hola ().

Leha ho le joalo, 20-30% ea bana le bacha ba tloaetse ho tlola sejo sena ().

Lijo tsa hoseng tse phetseng hantle li ka potlaka li be bonolo ho uena kapa ho ngoana oa hau. Lijo tsa hoseng le tsona li ka etsoa pele ho nako, 'me tse ling li ka nkeha bakeng sa ho ja ha u ntse u tsamaea.

Mona ho na le likhetho tse 25 tse bonolo le tse phetseng hantle tsa lijo tsa hoseng bakeng sa bana.

Lijo tsa hoseng tsa mahe

Mahe ke ntho ea mantlha ea lijo tsa hoseng, hobane a bonolo ho a lokisa, a sebetsa ka bongata, ebile a tletse liprotheine tsa boleng bo holimo le limatlafatsi tse ling ().

Protheine e mahe e bohlokoa haholo bakeng sa ho holisa bana hobane e thusa ho aha mesifa le lisele ().

Hape, ha ho bapisoa le lijo-thollo, mahe a ka boloka bana ba ikutloa ba khotsofetse ho pholletsa le hoseng ().

Ho feta moo, li-yolk tsa mahe ke mohloli oa li-antioxidants joalo ka lutein le zeaxanthin, tse thusang bophelo ba mahlo le boko ().

Phuputso e 'ngoe e entsoeng ho bana ba lilemo li 8- le 9 e fumane hore ba jang lijo tse nang le lutein tse ngata ba na le lutein e phahameng ho li-retinas tsa bona. Sena se ne se amahanngoa le ts'ebetso e ntlafalitsoeng ea thuto, ho kenyeletsoa lintlha tse betere lipalo le puo e ngotsoeng ().

Mona ke mekhoa e meng e mebe ea ho sebeletsa mahe lijong tsa hoseng.

1. Li-muffin tsa mahe le meroho

Li-muffin tsena ke tsela e ntle ea ho kenella meroho e meng. Hape, lia nkeha ebile ho bonolo ho li etsa esale pele.

Ho li etsa, kopanya mahe, letsoai le pepere ka sekotlolo ebe o eketsa meroho e khethiloeng ea khetho ea hau.

Arola motsoako ka ho lekana ka makeneng a tlotsitsoeng a 'muffin ebe u chesa ka 400 ° F (200 ° C) metsotso e 12-15 kapa ho fihlela o felile.

2. Mahe ka sekoting

U sebelisa sesepa sa li-cookie se chitja, khaola lesoba bohareng ba selae sa bohobe bo nang le lijo-thollo 'me u se behe ka pane ea ho hadika ka oli ea mohloaare kapa botoro e qhibilihisitsoeng.

Kena lehe ka sekoting ebe u pheha ka setofo ho fihlela le qeta.

3. Frittata ea Ham-and-cheese

Frittatas ke mofuta o bonolo oa li-omelets. Otla feela mahe a 1-2 ka motho e mong le letsoai le pepere ebe u a tšela ka pane ea ho halika.

Fafatsa ka ham e halikiloeng le mofuta ofe kapa ofe oa chisi e halikiloeng, ebe u pheha ka mocheso o mahareng ho fihlela mahe a beoa.

Ha ho hlokahale hore motho a phaphathe. Khaola frittata ka wedges ebe u sebeletsa.

4. Li-tacos tse entsoeng ka lehe

Bakeng sa ho sotha monate le ho nkeha habonolo ka li-tacos, mahe a maqhubu a 1-2 ka ngoana mme o sebelise li-tortilla tsa lijo-thollo tse boholo bo lekaneng.

Haeba u lakatsa, holimo le chisi le linaoa tse ntšo bakeng sa protheine e eketsehileng le salsa bakeng sa meroho le tatso.

5. Berry lijo tsa hoseng strata

Stratas ke mofuta o tsoang pele oa toast ea Sefora.

Ho e etsa e le 'ngoe, tšela sejana sa ho baka ka lilae tse tšeletseng kapa likotoana tsa bohobe ba lijo-thollo kaofela. Fafatsa monokotšoai o mocha holim'a bohobe.

Otla mahe a 6, kopi ea 1/2 ea lebese (120 ml) ea lebese le thispone e 1 (5 ml) ea vanilla. Ka khetho, o ka eketsa khaba e le 1 (15 ml) ea sirapo ea maple.

Tšela motsoako oa lehe holim'a bohobe le litholoana, sekoahelo le refrigerate bosiu bo le bong. Hoseng, baka strata ka 350 ° F (177 ° C) nako e ka etsang metsotso e 30 kapa ho fihlela e hohomoha le khauta.

6. Mahe a phehiloeng ka thata

Ho etsa li-pops tsa mahe, khaola rantipole kapa lehlaka la celery ka bolelele ba halofo ebe o ba bolelele ba lisenthimithara tse 10. Ka mor'a moo, ebola mahe a phehiloeng ka thata ka hare ho motho ka mong. Hlokomela ka hloko rantipole kapa lithupa tsa celery ka tlase ho mahe.

Fafatsa ka letsoai le pepere kapa eketsa popi ea mosetareta haeba ho le joalo.

Likhetho tse phetseng hantle tsa lijo-thollo kaofela

Lithollo tsohle, tse nang le likarolo tsohle tse tharo tsa lijo-thollo - kokoana-hloko, matlapi a korong le endosperm - li tiile, li kenyelletsa raese e sootho, koro e felletseng, oats, quinoa, mabele le nyalothe. Li phetse hantle ho feta lithollo tse ntlafalitsoeng hobane li na le fiber e ngata, liprotheine, livithamine le liminerale ().

Ka 'nete, bana ba ka una molemo ka ho li ja tse ngata.

Phuputsong ea likhoeli tse 9 ho bana ba lilemo li 9-11 ba nang le boima bo feteletseng, ba jeleng lijo tse 3 tsa lijo-thollo letsatsi le leng le le leng ba ne ba na le index ea 'mele e tlase (BMI), sedikiso sa thekeng le liperesente tsa mafura a' mele, ha ba bapisoa le ba ba ja lijo tsa bona tse tloaelehileng ().

Lijo tsa hoseng tse ngata tsa lijo-thollo li ka lokisoa pele ho nako. Tse ling tsa likhetho tse monate ke tsena.

7. Li-oats tsa bosiu bo le bong

Ho bonolo ho etsa li-oats tsa bosiu bosiu ka har'a linkhoana tsa Mason bosiung bo fetileng, 'me ngoana oa hau a ka etsa sejana sena ka li-toppings tseo a li ratang haholo.

Kopanya hoo e ka bang senoelo sa 1/4 (ligrama tse 26) tsa habore e kolohantsoeng le 1/2 senoelo (120 ml) ea mofuta ofe kapa ofe oa lebese ka nkho e nyane ea Mason. Holimo le linate, coconut e halikiloeng, peo ea chia le litholoana tse omisitsoeng kapa tse sa tsoa khuoa.

Sebakeng sa ho pheha, siea nkho ka sehatsetsing 'me oats e kokobele bosiu bo le bong.

8. Oatmeal e besitsoeng

Kamora ho baka lijo tsa hoseng tse phetseng hantle ka lijo-thollo le litholoana, o ka li ja beke kaofela.

Ka sekotlolo, kopanya:

• Likopi tse 2 (ligrama tse 208) tsa habore e hahiloeng
• Likopi tse 3 (700 ml) tsa mofuta ofe kapa ofe oa lebese
• Mahe a 2 a otliloeng
• 2 di-teaspoon (10 ml) ea vanilla
• tsoekere e sootho ho latsoa
• mofuta ofe kapa ofe oa litholoana tse ncha kapa tse hoammeng

Tšela motsoako ka sejana sa ho baka se tlotsitsoeng ebe u chesa ka 350 ° F (180 ° C) metsotso e ka bang 45 kapa ho fihlela oatmeal e behiloe.

9. motoho oa pere le mabele

Semela ke lijo-thollo tse se nang gluten tse nang le botenya bo nang le linate.

Kopanya mabele a phehiloeng le mofuta ofe kapa ofe oa lebese ebe o o beha ka holimo le lipere tse butsoitseng, tse sehiloeng - kapa tholoana efe kapa efe ea selemo.

10. Muffin ea mohope oa Blueberry

Li-blueberries tse hlaha li na le li-antioxidants 'me li eketsa haholo lijong tsa hau tsa hoseng.

Ka lebekere le sireletsehileng la microwave, kopanya:

• 1/4 senoelo (ligrama tse 30) tsa phofo
• 1 tablespoon (12.5 grams) ea tsoekere e sootho
• 1/4 teaspoon (5 grams) ea phofo e bakang
• letsoai le sinamone e nyane
• 1 teaspoon (5 ml) ea oli ea mohloaare
• 2 tablespoons (30 ml) lebese
• le lenyenyane la li-blueberries tse hoammeng

Microwave e holimo metsotsoana e 80-90.

11. motoho oa mokopu-quinoa

Quinoa ke lijo-thollo tse phehang ka potlako tse se nang gluten, 'me motoho ona oa hoseng o pakile palo ea vithamine A ho mokopu o entsoeng ka makotikoting.

Pheha karolo e le 'ngoe ea quinoa e nang le likarolo tse peli tsa lebese la mofuta ofe kapa ofe, ebe o fokotsa mocheso ho isa bohareng le ho o tlohella o phehe metsotso e 10.

Hlohlelletsa mokopu o mong oa makotikoting, sinamone le pinch ea nutmeg 'me u lumelle ho chesa mocheso o tlase metsotso e 5. Pele o e sebeletsa, e tlatse ka linate tse halikiloeng, tsoekere e sootho kapa kokonate e halikiloeng.

12. Peanut-butter-banana banana cookies

Li-cookie tsa hoseng ke li-muffin tse bōpehileng joaloka li-cookie tse pakang lijo-thollo tse ngata kemisong ea hau.

Ho li etsa, o tla batla:

• 1 senoelo (104 dikgerama) tsa oats ka potlako
• Senoelo sa 3/4 (ligrama tse 90) tsa phofo ea koro e felletseng
• letsoai le lenyane
• 1 teaspoon (5 ml) ea ntšitsoeng vanilla
• 1/2 senoelo (ligrama tse 115) tsa banana e butsoitseng haholo
• 1/4 senoelo (59 ml) ea sirapo ea maple
• 1/4 senoelo (59 ml) lebese
• 2 tablespoons (32 dikgerama) tsa botoro ea peanut e boreleli

Kopanya metsoako, preheat ontong ho 325 ° F (165 ° C), 'me u tšele pampiri ea ho baka ka pampiri ea letlalo.

Lahlela batter ka li-cookie tse ka bang 12-15, u li batalatse habobebe ka spatula, ebe u li chesa metsotso e 10-15 kapa ho fihlela u tiile ebile u le khauta. Ho pholile mohahong oa ho phomola pele u sebeletsa kapa u boloka ka setsing se sa keneleng metsi.

13. Lipanekuku tsa protheine

Etsa li-pancake tseo u li ratang ka ho fetisisa li khotsofatse ka ho eketsa palo ea protheine ea phofo ho batter. Eketsa lebese le eketsehileng haeba batter e teteaneng haholo.

U ka boela ua matlafatsa liprotheine tsa lipanekuku ka ho eketsa yogurt ea maGreek, mahe, peo ea folaxe ea fatše, peo ea mokopu, kapa peo ea chia ho batter.

14. Setlolo sa fragola sa ricotta

Lijo tsena tse bonolo li otla lihlopha tse ngata tsa lijo ka nako e le ngoe. Abela toast ea lijo-thollo ka chisi ea ricotta ebe o e phahamisa ka fragole.

Likhetho tse ka nooang tsa hoseng

Li-smoothies tsa lijo tsa hoseng ke tsela e bonolo ea ho paka lijo tsohle ka seno. Hape ke mokhoa o motle oa ho eketsa litholoana le meroho e meng lijong tsa ngoana oa hau.

Phuputsong ea bacha, ho hlahisa li-smoothies tsa litholoana e le sejo sa hoseng sa sekolo ho ekelitse liperesente tsa baithuti ba jang litholoana tse felletseng ho tloha ho 4.3% ho isa ho 45.1% ().

Leha ho le joalo, lipatlisiso tse ling li bontša hore ho noa - ho fapana le ho ja - litholoana le meroho ho ka khothaletsa ho nona. Kahoo, ho molemo ho shebella boholo ba likarolo ().

Bakeng sa lijo tsa hoseng tsa hoseng tse boreleli, sebelisa litholoana tse nyane tse sa tsoekere tse sa tsoekere kapa tse hoammeng. Kenya meroho e metala e makhasi a makhasi, khaba ea botoro ea linate bakeng sa mafura a phetseng hantle, le lebese, yogurt ea Greece, kapa lijo tse phehiloeng tse bonolo bakeng sa protheine.

Mona ke tse ling tsa likhetho tsa seno sa hoseng.

15. Sokolate-peanut-butter-banana smoothie

Koahela banana e hoammeng, bokae ba peanut butter, khaba e le 1 (7.5 grams) ea phofo ea cocoa e sa tsoakoang le lebese.

16. Smoothie ea botoro ea almonde ea almonde

Li-fragole tse nang le serame li ntle bakeng sa smoothie ena. Li kopanye le botoro ea almonde le lebese.

17. S smoothie ea litholoana le meroho ea Unicorn

Etsa smoothie e phetseng hantle, e mebala-bala ka ho kopanya kefir e nang le li-probiotic e nang le litholoana le meroho e fapaneng.

Ho fumana likarolo tsa mookoli, kopanya sejo se seng le se seng ka thoko ebe o se tšela ka khalase. Hula lehlokoa hanyane ka hanyane ho ea li kopanya.

18. Orange creamsicle smoothie

Smoothie ena e na le vithamine C e ngata ho matlafatsa sesole sa hau sa 'mele, potasiamo bakeng sa li-electrolyte le protheine ho fepa mesifa ea hau.

Kopanya tse latelang:

• halofo ea banana e hoammeng
• litholoana le sehlaha sa 1 lamunu e nyane
• 1 teaspoon (5 ml) ea ntšitsoeng vanilla
• 1/2 senoelo (120 ml) ea lero la lamunu
• 1/2 senoelo (ligrama tse 150) tsa yogurt ea vanilla ea Greek

19. Sekotlolo sa Greek-yogurt smoothie

Likotlolo tsa Smoothie ke lijo tsa hoseng tse pholileng, tse khathollang. Tšela smoothie e teteaneng ka sekotlolo ebe o e phahamisa ka litholoana, linate le peo. Yogurt ea Greek e etsa setsi se setle haholo.

Litholoana le meroho lijong tsa hoseng

Litholoana le meroho li na le phepo e ntle, empa bana ba bangata - le batho ba baholo - ha ba je likhakanyo tsa letsatsi le letsatsi tse khothalletsoang ().

Lijo tse khothalletsoang li tsoa ho linoelo tse 1,5 ho isa ho tse 4 bakeng sa meroho le linoelo tse 1-2-2.5 tsa litholoana ka letsatsi, ho latela lilemo tsa ngoana. Haeba u sebelisa sistimi ea metric, hopola hore li-gram tse tšoanang le tsena li fapana haholo (,).

Ho fana ka litholoana le meroho e mengata nakong ea lijo tsa hoseng ho ka thusa bana ho theha mekhoa e metle ea ho ja.

Phuputsong ea baithuti ba lilemo li 16 le 17, ho ja meroho e mengata ho ne ho amahanngoa le khatello e tlase ea mali le k'holeseterole, ha ho ja litholoana tse ngata ho ne ho amahanngoa le BMI e tlase ().

Bafuputsi ba hlokomela hore ho fana ka litholoana le meroho lapeng, le ho li ja le bana ba hau, ho ba thusa ho tloaela ho ja lijo tsena ().

Litlhapi tse bonolo ke tsena.

20. Ho arohana ha banana ka lijo tsa hoseng

Ka sekotlolo, ka holim'a banana e ebotsoeng ka yogurt ea Greece, likhahla tse halikiloeng, granola le linate tse khethiloeng ho arola banana.

21. Liapole tse besitsoeng

Kamora ho hlaba liapole tse 'maloa, li tlatse ka pat ea botoro, likhaba tse seng kae tsa oats le sinamone.

Pheha moapehi ea liehang ka tlase bakeng sa lihora tse ka bang 5 kapa ho fihlela o le bonolo ebile o le bonolo. Qetellong, li phahamise ka yogurt ea Greek bakeng sa liprotheine tse ling.

22. Lipapatso tsa yogurt tsa Berry

Protheine e phahameng ea Greek yogurt e nang le monokotšoai o mocha le ho fafatsa granola bakeng sa lijo tse potlakileng le tse bonolo tse otlang lihlopha tse ngata tsa lijo.

23. Moferefere oa tofu ea meroho

Moferefere oa Tofu ke khetho e ntle ho mang kapa mang ea sa jeng mahe empa a batla lijo tsa hoseng tse nang le protheine e ngata.

E le ho e etsa, sesa onion e halikiloeng ka oli 'me u kenye mashed, tofu e tiileng haufi le khetho ea linoko le meroho. Metsoako e lutlisang mathe e kenyelletsa sepinche, sa li-mushroom le litamati, kapa pelepele e halikiloeng le litamati tse omisitsoeng ka letsatsi tse nang le basil e ncha.

24. Oatmeal e bolokiloeng ka meroho le chisi

Oatmeal ha ea lokela ho ba monate kapa ho tšeloa litholoana. Leka ho kopanya sipinake - kapa meroho efe kapa efe - le chisi ka letsoai la letsoai bakeng sa ho sotha hamonate.

25. Avocado-likomkomere-tomoso toast

Abela avocado e mashed holim'a tomoso ea lijo-thollo kaofela, ebe kaholimo ka likomkomere tse nang le likotoana le tamati bakeng sa sandwich ea lijo tsa hoseng e sefahleho se bulehileng.

Ntlha ea bohlokoa

Likhetho tse ngata tse nepahetseng tsa lijo tsa hoseng li ka thusa bana ho fumana limatlafatsi tseo ba li hlokang bakeng sa letsatsi.

Lijo tsa hoseng ke monyetla o motle oa ho jarisa liprotheine, litholoana, meroho le lithollo kaofela.

Lijana tsena tse matlafatsang e ka ba mohato oa bohlokoa oa ho theha mekhoa e metle ea ho ja eseng ea bana ba hau feela empa le ea lelapa lohle.

Ho Itokisetsa Lijo: Letsatsi le leng le le leng lijo tsa hoseng