28 Lijo Tse Ntle Tse Phelang Bana ba Hao Ba Tla li Rata

Litaba

• 1. Yogurt
• 2. Popcorn
• 3. Celery e nang le peanut butter le morara o omisitsoeng
• 4. Linate
• 5. Tsela ea motswako
• 6. Lipere tse khabisitsoeng ka chisi ea ricotta
• 7. Cottage chisi
• 8. Oatmeal
• 9. Sengoathoana sa chisi
• 10. Mokotla oa pita oa Veggie
• 11. Litholoana tsa smoothie
• Berry Smoothie
• 12. Mahe a phehiloeng ka thata
• 13. Li-cookie tsa banana oat
• Banana oat cookies
• 14. Mekotla ea lijo tse bobebe
• 15. Turkey le ho qalisoa ha avocado
• 16. Li-fries tsa litapole tse besitsoeng
• Litapole tse monate tsa litapole
• 17. Mapolanka
• 18. Chips tsa khale
• Litlhapi tsa khale
• 19. Lihoete li khomarela le hummus
• 20. Libolo tsa matla
• Libolo tsa matla
• 21. Pelepele tsa tšepe le guacamole
• 22. Baqhekelli ba lijo-thollo kaofela le botoro ea linate
• 23. Sengoathoana sa litholoana
• 24. Peanut butter le banana quesadilla
• Peanut butter le banana quesadilla
• 25. Mehloaare
• 26. Liapole le lero la linate
• 27. Litholoana tse halikiloeng tsa popsicles
• 28. Halofo ea sandwich
• Ntlha ea bohlokoa

Hangata bana ba ntseng ba hola ba lapa pakeng tsa lijo.

Leha ho le joalo, li-snacks tse ngata tse pakelitsoeng bakeng sa bana ha li na bophelo bo botle haholo. Hangata li tletse ka phofo e hloekisitsoeng, tsoekere e ekelitsoeng le metsoako ea maiketsetso.

Nako ea seneke ke monyetla o motle oa ho kenya limatlafatsi tse ling lijong tsa ngoana oa hau.

Sebakeng sa lijo tse bobebe tse sebelisitsoeng hantle, tlatsa mpa ea ngoana oa hau ka lijo tse felletseng tse tla fana ka matla le phepo.

Mona ke lethathamo la lijo tse bobebe tsa bana tse phetseng hantle le tse monate.

1. Yogurt

Yogurt ke seneke se monate haholo bakeng sa bana hobane ke mohloli o motle oa protheine le calcium. Calcium e bohlokoa haholo bakeng sa masapo a bana a holang ().

Li-yogurt tse ling li boetse li na le libaktheria tse phelang, tse thusang mokhoa oa tšilo ea lijo (,).

Boholo ba li-yogurt tse rekisetsoang bana li na le tsoekere e ngata. Ho e-na le hoo, khetha yogurt e hlakileng, e mafura 'me ue natefise ka litholoana tse ncha kapa lero la mahe a linotši.

Ho ntse ho le joalo, etsa bonnete ba hore u se fe mahe a linotši ho bana ba ka tlase ho likhoeli tse 12, kaha ba kotsing e kholo ea ts'oaetso e kholo e bitsoang botulism ().

2. Popcorn

U kanna oa nka li-popcorn lijo tse se nang thuso, empa ha e le hantle ke lijo-thollo tse matlafatsang.

Hafeela u sa e koahele ka li-toppings tse se nang bophelo bo botle, li-popcorn e ka ba seneke se phetseng hantle bakeng sa bana. Iketsetse popcorn ea hau, e tšele botoro e nyane, 'me u fafatse chisi e' ngoe ea Parmesan kaholimo.

Leha ho le joalo, e-ba hlokolosi ha u fa bana ba banyenyane li-popcorn, hobane e ka ba kotsi e bipetsang.

3. Celery e nang le peanut butter le morara o omisitsoeng

Celery e nang le botoro ea matokomane le morara o omisitsoeng, eo ka linako tse ling e bitsoang "bohloa ho kutu," ke tsela e monate ea ho etsa hore ngoana oa hau a je meroho.

Khaola lehlaka la celery likotoana tse tharo kapa tse 'ne, hasanya botoro ea matokomane kahare ea celery,' me u hlophise morara o omisitsoeng ka holim'a peanut butter.

Lijo tsena tse tharo tse kopaneng li fana ka teka-tekano ea carbs, protheine le mafura.

E-ba le bonnete ba hore u tla reka botoro ea linate ntle le tsoekere kapa oli ea meroho.

4. Linate

Linate li na le mafura a phetseng hantle, hammoho le fiber le li-antioxidants. Mafura a lijo a bohlokoa bakeng sa ho ts'ehetsa kholo ea bana (,).

Lingaka li ne li tloaetse ho khothaletsa ho thibela linate ho bana ka lebaka la kotsi ea ho itšoara hampe, empa bopaki ba morao-rao bo bontša hore ho hlahisa linate ho tloha bonyenyaneng ho theola kotsi ena (, 8,).

Leha ho le joalo, linate e ka ba kotsi e bipetsang, ka hona etsa bonnete ba hore ngoana oa hau o khona ho sebetsana le setlolo pele a fana ka linate e le seneke.

5. Tsela ea motswako

Hafeela ngoana oa hau a sa hloekisoe ke linate, ho kopanya metso ke seneke se phetseng hantle bakeng sa bana hore ba se je ha ba ntse ba tsamaea.

Metsoako e mengata ea khoebo e na le lipompong tsa chokolete, tse nang le tsoekere e ngata, empa o ka iketsetsa ntlo habonolo.

Bakeng sa mofuta o phetseng hantle, kopanya linate, litholoana tse omisitsoeng le thollo ea lijo-thollo kaofela.

6. Lipere tse khabisitsoeng ka chisi ea ricotta

Lipere ke pheko e monate ebile ho bonolo hore e monyane a ka e ja ha a sehiloe likotoana. Lipere li na le fiber e ngata ebile e na le metsoako e metle ea limela (10, 11).

Abela selae se seng le se seng ka chisi ea ricotta ho eketsa mohloli oa yummy oa protheine le calcium ho seneke sa ngoana oa hau.

7. Cottage chisi

Cottage chisi ke chisi e sa tsoa khuoa ebile e le boreleli e bonolo hoo le masea a ka e jang.

E na le protheine e ngata ebile e na le mohloli o motle oa selenium, vithamine B12 le calcium. Vithamine B12 e bohlokoa bakeng sa kholo e nepahetseng le kholo ea boko ho bana ().

U ka sebeletsa chisi ea kottage ka boeona, ua e beha ka litholoana tse sa tsoa khuoa kapa tse omisitsoeng, kapa ua e sebelisa e le namane e bosoasoi holim'a toast ea koro e felletseng.

8. Oatmeal

Oatmeal ke lijo tsa hoseng tse phetseng hantle bakeng sa bana empa hape e etsa seneke se monate.

Li-oats li na le faeba e ngata e qhibilihang, e eketsang palo ea libaktheria tse molemo tšebetsong ea tšilo ea lijo, hammoho le melemo e meng ea bophelo bo botle ().

Tlohela lipakete tse nang le tatso, tse nang le tsoekere e ngata, 'me u etse oatmeal ea hau ka oats e felletseng. Eketsa ka 1/8 teaspoon ea sinamone le liapole tse ling tse halikiloeng bakeng sa monate.

Haeba o etsa oatmeal ka lebese sebakeng sa metsi, e tla eketsa protheine le calcium.

9. Sengoathoana sa chisi

Cheese boholo ba eona e entsoe ka protheine le mafura ebile ke mohloli o motle oa khalsiamo.

Boithuto bo bonts'a hore ho ja chisi le lihlahisoa tse ling tsa lebese ho hokahanngoa le boleng bo holimo ba phepo.

Lijo tsa lebese tse nang le mafura a mangata li tlatsetsa haholo ho litlhoko tsa phepo ea ngoana bakeng sa calcium, magnesium, le livithamini A le D (, 15,,).

Cheese e fa bana liprotheine tsa boleng bo holimo, tse hlokahalang bakeng sa kholo e nepahetseng. Liprotheine li tla ba thusa ho ikutloa ba khotsofetse lipakeng tsa lijo (,).

Ho feta moo, liphuputso tse ling li bontša hore bana ba jang chisi ha ba na monyetla oa ho fumana likoti (,).

10. Mokotla oa pita oa Veggie

Batsoali ba bang ba nahana hore ho thata ho etsa hore bana ba bona ba je meroho. Empa haeba u ba ithabisa, ho ka etsahala hore ba leke meroho.

Abela hummus ka pokothong ea pita e nang le koro e felletseng 'me u tšele meroho e tala, e kang lihoete, likomkomere, lettuce le pelepele. Lumella ngoana oa hau ho khetha likolobe tse 'maloa ebe o tlatsa pita.

Meroho e tletse li-vithamine le liminerale tsa bohlokoa, 'me bana ba bangata ha ba je tse lekaneng ().

11. Litholoana tsa smoothie

Litholoana tsa smoothie ke mokhoa o motle oa ho paka limatlafatsi tse ngata ka senekeaneng se senyenyane.

U ka eketsa meroho ho smoothie. Ka monokotšoai oa litholoana, ngoana oa hau a kanna a se ke a ba a hlokomela hore ba teng moo.

Sebelisa metsoako e mecha le e mecha 'me u qobe lero la litholoana, le nang le tsoekere e ngata.

Ho na le mekhoa e mengata eo u ka e lekang, empa ena ke risepe e le 'ngoe ea smoothie e tla u thusa hore u qale:

Berry Smoothie

Lisebelisoa tsa li-servings tse 4:

• Likopi tse 2 (ligrama tse 60) tsa spinach e ncha
• Likopi tse 2 (ligrama tse 300) tsa monokotsoai o hoammeng
• Kopi e le 1 (240 ml) ea yogurt e hlakileng
• 1 senoelo (240 ml) lebese le felletseng kapa lebese la almonde
• Khaba e 1 (ligrama tse 20) tsa mahe a linotši

Kenya lisebelisoa tsohle ho blender ebe u kopanya ho fihlela e boreleli.

12. Mahe a phehiloeng ka thata

Boloka mahe a phehiloeng ka thata ka sehatsetsing bakeng sa moriana o potlakileng, o nang le liprotheine tse ngata.

Mahe a na le phepo e ntle haholo ebile ke seneke se hlamatsehang bakeng sa bana. Li fana ka protheine ea boleng bo holimo le livithamini le liminerale tse 'maloa, ho kenyeletsoa vithamine B12, riboflavin le selenium (23,).

Li boetse li na le lutein le zeaxanthin, li-carotenoid tse peli tse thusang bophelo ba mahlo ().

Ho feta moo, ke e 'ngoe ea mehloli e metle ea lijo ea choline, vithamine e hlokahalang bakeng sa kholo e nepahetseng ea boko (,).

13. Li-cookie tsa banana oat

Li-cookie tsa banana tse entsoeng ka maiketsetso ke seneke se phetseng hantle bakeng sa bana se ratang tatso.

Li-cookie tsena li fumana monate oa tsona libaneng tse khotliloeng ho fapana le tsoekere e ntlafalitsoeng.

Tsoekere e ntlafalitsoeng e amahanngoa le mathata a bophelo bo botle ho bana, joalo ka kotsi e eketsehileng ea lefu la pelo, botenya ba bongoaneng, le mofuta oa 2 oa lefu la tsoekere (28,,).

Banana oat cookies

Lisebelisoa:

• Libanana tse 3 tse butsoitseng, tse mashed
• 1/3 senoelo (80 ml) ea oli ea kokonate
• Likopi tse 2 (ligrama tse 160) tsa habore e phuthetsoeng
• 1/2 senoelo (ligrama tse 80 ho isa ho tse 90) tsa likhalase tsa chokolete tse nyane kapa litholoana tse omisitsoeng
• 1 teaspoon (5 ml) ea vanilla

Kopanya lisebelisoa tsohle ka sekotlolo. Beha likhaba tsa khaba ea motsoako oa cookie holim'a letlapa la cookie le tlotsitsoeng ebe u chesa metsotso e 15-20 ho 350 ° F (175 ° C).

14. Mekotla ea lijo tse bobebe

Lihlahisoa tsa morara ke morara o omisitsoeng. Li na le limatlafatsi tse ka bang tsohle tse fumanoang morareng o sa tsoa khuoa - empa ka har'a sephutheloana se senyane.

Lihlahisoa li na le tšepe e ngata, phepo eo bana ba bangata ba sa e fumaneng e lekaneng, 'me e hlokahalang ho tsamaisa oksijene' meleng oa hau kaofela (31,).

Ho feta moo, morara o omisitsoeng o paka metsoako ea limela, ho kenyelletsa le oleanolic acid, e ka sirelletsang meno a ngoana oa hau mekokotlong ka ho thibela libaktheria ho li khomarela (,).

Mekotla e bobebe ea Raisine ke seneke se bobebe se ka nkuoang se phetseng hantle ho feta lijo tse bonolo.

15. Turkey le ho qalisoa ha avocado

Turkey le avocado roll-up ke sejo se bobebe se bobebe, se phetseng hantle.

Turkey ke mohloli o motle oa protheine, e ikarabellang ho aheng le ho lokisa lisele 'meleng oa hau. E boetse e tlatsa haholo, e ka thusang bana ho ikutloa ba khotsofetse lipakeng tsa lijo ().

Li-avocado li tletse mafura a phetseng hantle pelong, hammoho le fiber, folate, pantothenic acid, potasiamo, li-antioxidants tse 'maloa le livithamini C le K (35).

Ho etsa Turkey le avocado roll-up, qala ho ebola ebe o arola avocado. Lahlela ka bonolo lilae ka lero la kalaka ho thibela ho sootho. Koahela sekhechana se le seng sa turkey ho potoloha selae se seng le se seng sa avocado.

16. Li-fries tsa litapole tse besitsoeng

Litapole tse monate ke o mong oa mehloli e ruileng ka ho fetisisa ea beta-carotene, phepo e ka fetoloang ho ba vithamine A ke 'mele oa hau. E kenya letsoho ho mahlo le letlalo le phetseng hantle (36).

Li-fries tsa litapole tse entsoeng ka maiketsetso ke tse ling tse nang le phepo ho fapana le li-fries tsa Mafora.

Litapole tse monate tsa litapole

Lisebelisoa:

• Litapole tse 1 tse ncha
• 1 teaspoon (5 ml) ea oli ea mohloaare
• Letsoai la leoatle

Ebola 'me u tšele litapole. Lahlela litapole ka oli ea mohloaare ebe u e fafatsa ka letsoai la leoatle. Bake holim'a letlapa la cookie ka 425 ° F (220 ° C) metsotso e 20.

17. Mapolanka

Li-pickle ke likomkomere tse 'nileng tsa belisoa ka letsoai le ka metsi.

Ke mohloli o motle oa vithamine K, 'me lihlahisoa tse ling li na le libaktheria tsa probiotic, tse ntle bakeng sa tšilo ea lijo (,,).

Li-pickle tse nang le asene ha li na li-probiotics, kahoo sheba karolong ea sehatsetsing ea lebenkele bakeng sa likhekhe tse nang le litso tse phelang.

Qoba likhekhe tse tsoekere tse nang le tsoekere e ngata.

18. Chips tsa khale

Kale e nkoa e le lijo tse monate haholo, kaha e tletse limatlafatsi empa e na le lik’hilojule tse fokolang. Ebile, bana ba ka fumana vithamine A, C, le K tsohle tseo ba li hlokang ka letsatsi ka kopi e le 'ngoe feela (65 grams) ea kale (38).

Le ha bana ba bangata ba ke ke ba tlolela monyetla oa ho ja setala sena se tala se makhasi, li-chip tsa khale ke seneke se hlabosang se ka fetolang kelello ea ngoana oa hau.

Litlhapi tsa khale

Lisebelisoa:

• Sehlopha se senyenyane sa khale
• Khaba e 1 (15 ml) ea oli ea mohloaare
• 1 teaspoon ea phofo ea konofolo
• 1/4 teaspoon letsoai

Hahola likotoana ka likotoana, ebe u li hlatsoa ebe u li omisa hantle. E lahlela ka oli ea mohloaare le linoko. E hasane ka lakane ea cookie ebe o e chesa ka 350 ° F (175 ° C) metsotso e 10-12. Shebella ontong ka hloko, kaha khale e ka chesa kapele.

19. Lihoete li khomarela le hummus

Boholo ba bana ba rata ho ina, mme ho ba fa dipi e phetseng hantle ke tsela e ntle ea ho ba jella meroho ea bona.

Hummus ke khetho e le 'ngoe. Ke phasalatso e teteaneng, e boreleli e entsoeng ka li-chickpeas, tse nang le fiber, folate le li-antioxidants tse ngata.

Hummus o rata monate ka lithupa tsa rantipole kapa meroho e meng e tala.

20. Libolo tsa matla

Libolo tsa matla li latsoa joaloka hlama ea cookie empa li entsoe ka metsoako e phelisang hantle.

U ka etsa li-snacks tsena ka folaxe ea fatše kapa peo e felletseng ea chia - ka bobeli e le mohloli oa fiber, protheine le li-antioxidants.

Ke mefuta e meng e phetseng hantle ho feta mekoallo ea likhoebo tsa granola, eo hangata e nang le tsoekere e ngata le metsoako ea maiketsetso.

Libolo tsa matla

Lisebelisoa:

• 1 kopi (ligrama tse 80) tsa habore
• 1/3 senoelo (ligrama tse 115) tsa mahe a linotši a sa sefiloeng
• 1/2 senoelo (125 dikgerama) tsa botoro ea almonde
• 1/2 senoelo sa peo ea folaxe ea fatše (ligrama tse 55) kapa peo e felletseng ea chia (ligrama tse 110)
• 1 teaspoon (5 ml) ea vanilla
• 1/2 senoelo (ligrama tse 80) tsa litholoana tse omisitsoeng

Kopanya lisebelisoa tsohle tsa sekotlolo se seholo. Rōlela motsoako ka libolo tse nyane le ka sehatsetsing. Bakeng sa pheko, tlosa litholoana tse omisitsoeng ka li-chips tse lefifi tse khethiloeng.

21. Pelepele tsa tšepe le guacamole

Pelepele ea tšepe ka tlhaho e monate ebile e na le phepo e ntle. Li fana ka mohloli o motle oa fiber, vithamine C, le carotenoids (39).

Carotenoids ke metsoako ea limela e nang le melemo e mengata ea bophelo bo botle, ho kenyelletsa le ho tšehetsa bophelo ba mahlo ().

Pelepele ea tšepe e latsoa monate o kentsoeng ka guacamole, e leng ho jala ha tranelate e entsoeng ka li-avocado tse mashed.

22. Baqhekelli ba lijo-thollo kaofela le botoro ea linate

U ka iketsetsa li-sandwich crackers ka ho jala botoro e nyane ea linate, joalo ka botoro ea almonde ho li-crackers tsa lijo-thollo. Seneke sena se na le liprotheine, carbs le mafura hantle.

Leha ho le joalo, khetha li-crackers bakeng sa bana ba hau ka hloko. Baqhekelli ba bangata ba tletse phofo e ntlafalitsoeng, lioli tsa hydrogenated, esita le tsoekere.

Ho e-na le hoo, khetha li-crackers tse entsoeng ka lijo-thollo le lipeo tse 100%.

23. Sengoathoana sa litholoana

Sengoathoana sa litholoana ke seneke se bobebe le se phetseng hantle bakeng sa bana.

Litholoana tse ngata li na le faeba le limatlafatsi tsa bohlokoa joalo ka potasiamo le livithamini A le C ().

Libanana, liapole, lipere, morara, liperekisi le plums ke mehlala ea litholoana tse ka sebelisoang bakeng sa ho ja lijo tse bobebe.

Khaola litholoana tse kang phaenapole, cantaloupe le 'mango ka likotoana tsa boholo ba ho loma ebe u li boloka ka lijaneng tse nyane bakeng sa lijo tse bobebe.

24. Peanut butter le banana quesadilla

Quesadilla e entsoeng ka peanut butter le banana e phetse hantle ebile e monate.

Peanut butter ke tsela e ntle ea ho fa ngoana oa hau mohloli oa mafura a phetseng hantle le liprotheine tse ling.

Libanana ke mohloli o motle oa potasiamo, vithamine B6 le fiber (41).

Kakaretso ena e bonolo e kopanya pere ea pereate le libanana ka sesebelisoa se monate.

Peanut butter le banana quesadilla

Lisebelisoa:

• 1 tortilla ea koro e felletseng
• 2 tablespoons (ligrama tse 30) tsa botoro ea matokomane
• 1/2 ea banana
• 1/8 teaspoon ea sinamone

Abela botoro ea peanut holim'a tortilla eohle. Sela banana ebe u hlophisa lilae ka halofo ea tortilla. Fafatsa sinamone holim'a libanana ebe u mena tortilla ka halofo. Se arole ka likhutlo-tharo pele u sebeletsa.

25. Mehloaare

Mehloaare e na le mafura a phetseng hantle 'me e na le li-antioxidants tse matla tse sireletsang' mele oa hau ho limolek'hule tse kotsi tse bitsoang li-radicals tsa mahala.

Mehloaare e bonolo ebile e bonolo hore bana ba e je. Etsa bonnete ba hore u rekela bana tse koetsoeng kapa u tlose sekoti pele u ba sebeletsa.

Mefuta e fapaneng e na le tatso ea eona. Haeba u e-s'o ka u fa mohloaare mohloaare pele, qala ka mehloaare e ntšo e nang le tatso e bonolo.

26. Liapole le lero la linate

Lilae tsa Apple le botoro ea peanut ke motsoako o monate.

Letlalo la apole le na le pectin, fiber e qhibilihang e fepang libaktheria tse botsoalle 'me e ntlafatsa bophelo ba tšilo ea lijo (,).

Peanut butter e na le botsitso bo teteaneng, bo ka bang thata ho bana ho bo sebelisa.

Kopanya yoghurt e hlakileng, e mafura ka likhaba tse peli tsa ligrama tse 30 tsa botoro ea matokomane ho etsa sopho e boreleli, e boreleli bakeng sa likhae tsa apole.

27. Litholoana tse halikiloeng tsa popsicles

Li-popsicles tsa litholoana tse nonneng ke pheko bakeng sa bana ebile li phetse hantle.

Boholo ba li-popsicles tse rekiloeng lebenkeleng li tletse litlolo tsa maiketsetso le tsoekere e ntlafalitsoeng kapa sirapo ea poone e phahameng ea fructose.

Empa o ka iketsetsa habonolo, mme bana ba hau ba ka natefeloa ke ho thusa.

Litholoana tse halikiloeng kapa monokotšoai oa purée le lero le lenyenyane la litholoana ho blender. Tšela motsoako ka hlobo ea popsicle kapa linoelo tse nyane tsa polasetiki. Koahela ka foil ebe u kenya thupa ea popsicle ka har'a popsicles ka foil. Hlakola bosiu bo le bong.

28. Halofo ea sandwich

Li-sandwich ha lia lokela ho ba feela bakeng sa nako ea lijo. Halofo ea sandwich e ka boela ea etsa sejo se monate bakeng sa bana.

Ho aha sandwich e phetseng hantle, qala ka bohobe bo nang le koro e felletseng, khetha mohloli oa protheine, mme o kenye litholoana kapa veggie, ha ho khonahala.

Mehlala e meng ke ena ea li-sandwich tse phetseng hantle.

• chisi ea cheddar le liapole tse tšesaane
• chisi ea mozzarella le lilae tsa langa le le lej
• peanut butter le likhae tsa banana
• turkey, chisi ea Switzerland le likhekhe
• chisi ea ricotta e kopantsoeng le meroho e hahiloeng hantle
• lehe le phehiloeng ka thata, avocado le langa le le lej
• tranelate chisi le likomkomere likhae

Ntlha ea bohlokoa

Bana ba bangata ba lapa pakeng tsa lijo.

Seneke se phetseng hantle se ka fa bana ba hau matla le ho ba thusa ho fumana limatlafatsi tseo ba li hlokang letsatsi le letsatsi.

Fa bana ba hau lijo tse sa phehoang ka nako e bobebe ho fapana le lijo tse bobebe.