Mokhoa oa ho etsa lenane la mabenkele le phetseng hantle

Litaba

• Rera esale Pele
• Boloka Lethathamo la Lireschorente
• Sheba Lintho ka Tsela ea Sebele
• Hlophisa Lethathamo la Hau
• Tsepamisa maikutlo linthong tse phetseng hantle
• Leka ho reka ho potoloha
• Khomarela Moralo
• Mehlala e Phetseng Hantle Hore U Qale
• Ntlha ea Bohlokoa
• Ho Lokisetsa Lijo: Motsoako oa Khoho le Veggie le Match

Ho reka korosari e ka ba mosebetsi o boima, esita le ho motho ea hlophisehileng ka ho fetisisa.

Lijo tse lekang, tse se nang phepo e ntle li bonahala li ipatile tseleng e ngoe le e ngoe, li ts'osetsa ho theola sepheo sa hau sa bophelo bo botle.

Lenane la korosari ke sesebelisoa se sebetsang se ka u thusang ho tsamaea ka lebenkeleng habonolo le ho u thusa ho khomarela moralo oa hau oa ho ja hantle.

Lethathamo la lireschorente tse nahannoeng hantle ha se thuso ea mohopolo feela, hape e ka u boloka u le tseleng, ea fokotsa ho reka ka sekhahla ha u ntse u boloka chelete. E tla u behela katleho le ha u le mothating ka nako, e u thusa ho boloka lijo tse nang le phepo matsohong a hao hore u li je beke kaofela.

Ho feta moo, liphuputso li bontšitse hore ho sebelisa lethathamo ha u reka mabenkeleng ho ka lebisa ho khetho ea lijo tse phetseng hantle esita le ho theola boima ba 'mele (,).

Malebela a latelang a tla u thusa ho hlophisa lethathamo la mabenkele le phetseng hantle hore o tle o tlatse koloi ea hau ka likhetho tse bohlale.

Rera esale Pele

Ho ba le metsoako e hlokahalang ho pheha lijo tse hlabosang beke kaofela ke tsela e ntle ea ho boloka phepo e nepahetseng.

Ho ba le sehatsetsi se se nang letho, sehatsetsi kapa lijana li ka etsa hore o itšetlehe ka lijo tse potlakileng kapa lijo, haholo ha o na le kemiso e tletseng. Ke ka hona ho leng bohlokoa ho boloka lishelefo tsa hau ka likhetho tse nang le phepo.

Boithuto bo bontšitse hore batho ba rerang lijo tsa bona esale pele ba na le phepo e nepahetseng ka kakaretso le boima ba 'mele bo tlase ho feta ba sa ().

Ho feta moo, ba rerang lijo tsa bona pele ho nako ba tloaetse ho pheha lijo tse ngata hae, tloaelo e hokahantsoeng le boleng ba phepo e ntle le maemo a tlase a mafura a 'mele ().

Ho etsa moralo oa ho rera lijo tsa hau bekeng ho ka u thusa ho qoba ho etsa liqeto tse fosahetseng le ho u thusa ho theha lethathamo la mabenkele ka mokhoa o atlehileng.

Mokhoa o motle oa ho qala ho rera lijo tsa hau ke ho etsa boto ea risepe e hlalosang lijo tseo u ka ratang ho li ja bekeng eo, ho kenyelletsa lijo tsa hoseng, lijo tsa mots'eare, lijo tsa mantsiboea le lijo tse bobebe.

Kamora ho tseba hore na o tla hloka lisebelisoa life ho etsa lijo tsa hau, eketsa tsena lenaneng la hau la korosari, o netefatsa hore o kenyelletsa palo ea lijo ka 'ngoe tseo u tla li hloka.

Boloka Lethathamo la Lireschorente

Sebakeng sa ho sesa ho hopola hore na ke sejo se fe seo u se ratang se sa tsoa tsoa, ​​boloka lethathamo la lintho tseo u hlokang ho li reka nakong ea leeto le latelang la lebenkele.

Liboto tse ommeng tse ommeng kapa manane a makenete a lokelang ho etsoa tse fanyehiloeng firiji ea hau ke litsela tse ntle tsa ho boloka li-tab tsa hau ea kichine.

Hape ho na le lisebelisoa tse ngata tse etselitsoeng ho u thusa ho lula holim'a mabenkele le ho rera lijo.

Ho boloka pina ea lijo tseo u li sebelisang, hammoho le lijo tse ncha le tse phetseng hantle tseo u batlang ho li leka, ho tla etsa hore ho be bonolo ho hlophisa lenane la hau la mabenkele la beke le beke.

Kakaretso Moralo oa lijo ke
mohato oa pele oa ho theha lethathamo la mabenkele le phetseng hantle. Ho theha lethathamo la korosari
e ipapisitse le lijo tse reriloeng esale pele li tla u thusa ho etsa lijana tse matlafatsang tse lumellanang le tsa hau
moralo oa ho ja.

Sheba Lintho ka Tsela ea Sebele

Ha u ntse u iketsetsa lethathamo la li-grocery, ho bohlokoa ho ba le bonnete ka lijo tseo u tla li ja.

Le ha o kanna oa batla ho leka lijo tse ngata tse ncha le tse fapaneng ha o qala ho ja lijo tse nang le phepo, leka ho khetha lijo tse ncha tse 'maloa beke le beke.

Ha u reka mabenkeleng ntle le lethathamo, ho bonolo ho khelosoa ke lintho tse u khahlang.

Sena se ka etsa hore u reke lijo tse ngata ho feta kamoo u ka li jang ka beke, kapa se u lebise ho khetha lintho tseo u lokelang ho li ja empa u sa li rate.

Sena se ka lebisa ho lijo tse senyehileng le chelete e nyane ka sepacheng sa hau.

Ho khetha lijo tse ncha tse 'maloa beke le beke ho li kenya lijong tsa hau ke tsela e ntle ea ho holisa mahalapa, ho eketsa limatlafatsi le ho fumana hore na ke lijo life tse phetseng hantle tseo u li ratang.

Mohlala, haeba u leka ho kenyelletsa meroho e mengata e tala, e makhasi a kang khale, arugula le sepinichi lijong tsa hau empa u sa tsebe hore na u ka rata life, leka setala se le seng se secha se makhasi beke e 'ngoe le e' ngoe ho fihlela u theola tse ling tsa lintho tseo u li ratang.

Sena se tla o lumella ho noa lijo tse ncha ntle le kotsi ea ho senya lijo le chelete.

Pele o ka tseba, o tla tseba ho etsa lethathamo le lecha la korosari beke e 'ngoe le e' ngoe, le tlatsitsoeng ka lijo tse matlafatsang tseo o ratang ho li ja.

Kakaretso Ha u leka
lijo tse ncha, leka ho kenyelletsa motsoako o le mong kapa tse peli tse ncha beke le beke ho u thusa
khetholla lintho tseo u hlileng u ratang ho li ja. Ho hlahisa lijo tse ncha hanyane ka hanyane ho tla
hape e u pholose ho senya lijo le chelete.

Hlophisa Lethathamo la Hau

Ho arola lethathamo la hau la mabenkele ka sehlopha ke tsela e ntle ea ho boloka nako le ho boloka maeto a hau a ho ea mabenkeleng a se na khatello ea maikutlo.

U ka hlophisa lenane la hau ka sehlopha sa lijo kapa hore na lebenkele la hau la korosari le behiloe joang.

Ho hlophisa lenane la hau ka likarolo ho u thusa ho reka ka mokhoa o sebetsang hantle le ho fokotsa menyetla ea ho reka ka sekhahla.

Lethathamo la mofuta ona le u boloka u le mosebetsing 'me u tsepamisitse maikutlo linthong tseo u li rerileng, ho fapana le ho ferekanngoa ke lijo tse se nang phepo tse sa feleng tse liluloaneng tsa korosari.

Ho qala, arola lenane la hau ka likarolo ho latela mefuta ea lijo. Lihlopha li kenyelletsa:

• Meroho
• Litholoana
• Liprotheine
• Likhabohaedreite
• O phetse hantle
  mafura
• Lebese kapa
  lihlahisoa tse seng tsa lebese
• Likhohlopo
• Lino

Haeba u leka ho fokotsa ho ja lijo tse bobebe kapa u sa batle ho boloka lipompong ka tlung, qoba ho theha sebaka lenaneng la hau bakeng sa lijo tse bobebe kapa tse tsoekere.

Leka ho kenyelletsa mekhahlelo e phetseng hantle feela lenaneng la hau e le hore tsepamiso ea hau e shebane feela le lijo tse matlafatsang tse nang le limatlafatsi.

Haeba u tloaelane le sebopeho sa lebenkele la hau la korosari, leka ho arola lenane la hau ho latela likarolo tseo lijo tsa hau li leng ho tsona. Mohlala, haeba hangata o qala leeto la hau la ho ea mabenkeleng, beha lethathamo la litholoana le meroho pele.

Ka tsela ena, o ka tsamaisa leeto la hau la ho ea mabenkeleng 'me oa qoba ho tlameha ho potoloha ho khutlela karolong e itseng.

Sena se fokotsa menyetla ea ho lekoa ke lintho tse se nang bophelo bo botle ha u ntse u lelera lebenkeleng u batla lijo tse lenaneng la hau.

Kakaretso Ho hlophisa
Lethathamo la mabenkele a lireschorente ka mekhahlelo ho ka u thusa ho lula mosebetsing, ho u boloka
Nako le ho u boloka ho etsa liqeto tse seng ntle.

Tsepamisa maikutlo linthong tse phetseng hantle

Ha u ntse u lokisetsa lethathamo la korosari, leka ho tsepamisa mohopolo lijong tse phetseng hantle le tse matlafatsang.

Sena se ka ba phephetso, haholo ho ba sa tsoa qala moralo o nepahetseng oa ho ja.

Lethathamo la mabenkele a lijo ke mokhoa o thusang oa ho fokotsa menyetla ea ho reka lijo tse se nang phepo tse ka etsang hore o be boima le ho senya lipheo tsa hau.

Pele ho leeto la hau la ho ea mabenkeleng, etsa bonnete ba hore lenane la hau le hlophisitsoe ka likarolo mme le kenyelletsa lintho tsohle tseo u tla li hloka ho etsa lijo tse phetseng hantle bakeng sa matsatsi a tlang.

Haeba u tseba hore likarolo tse ling tsa lebenkele li hohela, joalo ka bohobe kapa tsela ea lipompong, ekaba mohopolo o motle ho tloha libakeng tseo ka botlalo.

Leka ho reka ho potoloha

Ho reka mabenkeleng ke mokhoa o motle oa ho hatisa lijo tse ncha ha o ntse o fokotsa ho pepeseha ha hau linthong tse pakiloeng le tse sebetsitsoeng.

Kakaretso ea mabenkele a korosari hangata e kenyelletsa litholoana, meroho, liprotheine tse phetseng hantle le lebese.

Le ha li-aisles tsa kahare tsa korosari li kenyelletsa likhetho tse ngata tse phetseng hantle, joalo ka linaoa tse kentsoeng ka makotikoting le tse omisitsoeng, lithollo, linoko le oli ea mohloaare, mona ke moo liketane tse ngata tsa korosari li nang le lijo tse ntlafalitsoeng haholo joalo ka lipompong, soda le chisi.

Ho fokotsa nako ea hau ka hare ho lebenkele ho ka fokotsa ho pepesehela lijo tsena tse seng kotsi, ho fokotsa menyetla ea ho lekeha ho li reka.

Ho ja lijo tse tsoetsoeng haholo ho 'nile ha amahanngoa le botenya le mafu a sa foleng a kang lefu la pelo le lefu la tsoekere, ka hona, ho fokotsa ho noa ho bohlokoa ho boloka bophelo bo botle le ho boloka boima bo feteletseng (,).

Ho etsa ntlha ea ho tlatsa lenane la hau ka lijo tse felletseng tse sa sebetsoang tse tsoang pheletsong ea lebenkele ho ka u thusa ho kenyelletsa lijo tse phetseng hantle lijong tsa hau.

Kakaretso
Ho qoba ho reka lintho tse seng ntle
ea hau, khomarela ho reka feela lintho tse kenyellelitsoeng lenaneng la hau la mabenkele le
shebisisa lijo tse fumanehang moeling oa lebenkele.

Khomarela Moralo

Mabenkele a korosari a etselitsoe ho etsa hore bareki ba sebelise chelete, ebang ke lijong tse phetseng hantle kapa tse se nang phepo. Ho qoba moleko, kena ka lebenkeleng u tšoere morero oa ho ja lijo tse phetseng hantle 'me u reke lijo tse lenaneng la hau feela.

Lipapatso tse mabenkeleng le lipampiri tsa beke le beke tse khothalletsang litlankane le lintho tse theotsoeng li ka ba le tšusumetso e matla lijong tseo u khethang ho li reka.

Ka bomalimabe, mabenkele a mang a korosari a tloaetse ho hatisa lijo tse pakiloeng ho fapana le lihlahisoa tse ncha lipapatsong tsa bona ().

Ke lona lebaka le leng leo ka lona ho qalang leeto la hau la ho ea mabenkeleng ka lethathamo le nahannoeng hantle la mabenkeleng ho bohlokoa. Ho khomarela lethathamong la hao ho ka fokotsa menyetla ea hore u reke lijo tse se nang phepo u sa nahana kapa u reke ntho eo u ke keng ua e sebelisa hobane feela e rekisitsoe.

Leha ho le joalo, ho ntse ho le bonolo haholo ho khelosoa ke lipontšo tse hohelang mahlo le litheolelo tse tebileng.

Haeba u hoheloa ke ntho e rekisoang kapa ponts'o ea lijo tse majabajaba, iphe nako ea ho ipotsa hore na ntho eo e lumellana le moralo oa hau oa lijo ebe u ikhopotsa lenane la hau la korosari le phetseng hantle.

Kakaretso Ho etsa phepo e nepahetseng
le lenane le monate la korosari pele u etela le ho rarolla ho reka feela
Lijo tse ho lona li ka u thusa ho khomarela leano la hau la ho ja le ho qoba
ho hoheloa ke lipapatso le thekiso.

Mehlala e Phetseng Hantle Hore U Qale

Ha o kenya lintho lenaneng la hau la korosari, ho molemo ho hatisa lijo tse ncha, tse felletseng.

Le ha ho na le kalafo khafetsa ebile ho phetse hantle, boloka lipompong le lijo tse bobebe ha o theha lenane la hau la mabenkele.

Ho ja lijo tse ntlafalitsoeng haholo joalo ka lijo-thollo tse tsoekere, lipompong, soda, li-chips le thepa e halikiloeng hangata ho ka fokotsa sepheo sa hau sa ho theola boima ba 'mele' me ha baka hore o be le liponto ().

Mehlala e meng ea lijo tse phetseng hantle, tse matlafatsang tse lokeloang ke letheba koloing ea hau.

• Meroho e seng ea starchy: Broccoli, beet, cauliflower, asparagase, eiee,
  lihoete, pelepele, tšepe, spinach, kale, arugula, meroho e tsoakiloeng, radishes,
  linaoa tse tala, zucchini, tamati, limela tsa Brussels, li-mushroom.
• Litholoana: Monokotšoai, libanana, liapole, morara, litholoana tsa morara, lilamunu, Lemons,
  lime, lipere, cherries, phaenapole, kharenate, kiwis, limango.
• Liprotheine: Mahe, shrimp, tlhapi, khoho, letsoele le lecha, tofu, bison, nama ea khomo.
• Likhabohaedreite: Litapole tse monate, litapole, habore, squash
  quinoa, raese e sootho, linaoa, lensisi, peo ea chia, buckwheat, harese, kaofela
  bohobe ba lijo-thollo.
• Mafura a phetseng hantle: Mehloaare, oli ea mohloaare, li-avocado, oli ea avocado,
  kokonate, oli ea kokonate, linate, lipeo, botoro ea almonde, botoro ea peanut, cashew
  botoro, tahini, pesto, limela tsa folaxe tsa fatše.
• Lihlahisoa tsa lebese le tseo e seng tsa lebese: Yogurt ea Greek, chisi, ntloana
  chisi, lebese la almonde, lebese la kokonate, chisi ea poli, kefir, lebese le sa tsoekere.
• Li-condiments: Salsa, asene ea apole cider, asene ea balsame,
  linoko, litlama, mosetareta o entsoeng ka majoe, pere, tomoso ea phepo e nepahetseng,
  sauerkraut, sopho e chesang, mahe a linotši a tala, stevia.
• Lino: Seltzer e sa tsoekere, metsi a phatsimang, tee e tala, kofi, ginger
  tee, tee ea iced e sa tsoekere.

Ena ke mehlala e seng mekae ea lijo tse ngata tse phetseng hantle, tse monate tseo u ka li kenyang lenaneng la hau la mabenkele.

Ho nolofatsa mabenkeleng a hau, hlophisa lenane la hau ka se utloahalang haholo ho uena.

Ka mohlala, avocado ke tholoana, empa batho ba bangata ba e amahanya le mohloli o monate oa mafura a phetseng hantle.

Ho sa tsotelehe hore na o hlophisa lenane la hau joang, etsa bonnete ba hore le hlophisitsoe ebile ho bonolo ho le bala hore o tle o be le boiphihlelo ba ho reka ntle le khatello ea maikutlo.

Kakaretso Ho na le lijo tse ngata tse phetseng hantle tseo u ka li kenyang ho
lenane la korosari e nang le phepo. Ho eketsa lijo tse felletseng tse sa sebetsoang lijong tsa hau
e tla u thusa ho phela hantle 'meleng le ho fihlela sepheo sa hau sa phepo.

Ntlha ea Bohlokoa

Ho reka mabenkeleng ha ho hlokahale hore ho be thata.

Ho sebelisa lethathamo la mabenkele ho u tataisa lebenkeleng ke tsela e ntle ea ho khomarela lipheo tsa hau tsa phepo.

Hape, ho lokisetsa moralo oa lijo le lenane la mabenkeleng ho ka u bolokela nako le chelete.

Ka lebaka la melemo ea eona, ho theha lethathamo le loketseng la mabenkele e lokela ho ba sehlohlolong sa lintho tseo u lokelang ho li etsa.

Ho Lokisetsa Lijo: Motsoako oa Khoho le Veggie le Match