Liphetoho tse 8 tsa bophelo bo botle bakeng sa lijo le lino tse tsoang ka letsatsi

Litaba

• 1. Sebakeng sa kofi ea kofi sebelisa setlolo se iketselitsoeng, se tlase sa tsoekere
• 2. Noa metsi a phatsimang, tee e tala kapa kombucha sebakeng sa soda
• 3. Leka oatmeal, chia pudding, kapa parfait ea yogurt ho fapana le lijo-thollo tse tsoekere
• 4. Khetha bareng ea granola e phetseng hantle kapa e entsoeng ka maiketsetso
• 5. Leka tee le kofi ho fapana le lino-mapholi
• 6. Natefeloa ke meroho e halikiloeng, likhase tsa veggie tse entsoeng ka maiketsetso, kapa likhase tse halikiloeng ho fapana le li-chips
• 7. Leka lijo-thollo tse felletseng, bohobe bo hlomelitsoeng kapa mekhoa e meng e se nang lijo-thollo sebakeng sa bohobe bo bosoeu
• 8. Fana ka litholoana tse omisitsoeng, libolo tsa matla, kapa litholoana tse koahetsoeng ke chokolete e lefifi bakeng sa lipompong tse tsoekere
• U na le Takatso ea Tsoekere? Ja Sena Sebakeng
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Lijo-thollo tse tsoekere, bohobe bo bosoeu, soda, mekoallo ea granola le lino tse tahang ke mehlala ea lijo le lino tse sebelisoang ke batho ba bangata letsatsi le letsatsi.

Le ha lintho tsena li ka ba bonolo ebile li le monate, li ka senya bophelo ba hau haeba li sebelisoa khafetsa.

Ka lehlohonolo, ho ka ba bonolo ho reka kapa ho etsa lintho tse ling bakeng sa tse ngata tsa lintho tsena lapeng.

Li-swaps tse 8 tse phetseng hantle bakeng sa lijo le lino tsa letsatsi le letsatsi.

1. Sebakeng sa kofi ea kofi sebelisa setlolo se iketselitsoeng, se tlase sa tsoekere

Creamer e fa kofi tatso e boreleli, e tsoekere mme e tla ka litatso tse fapaneng tse monate, joalo ka senoko sa mokopu le peppermint mocha.

Leha ho le joalo, hangata e tletse tsoekere e ekelitsoeng, hangata e le mofuta oa sirapo ea poone e phahameng-fructose - sejo se natefisang se hokahantsoeng le litlamorao tse 'maloa tse mpe tsa bophelo bo botle joalo ka kotsi e eketsehang ea boima ba' mele ().

Hape, li-cream tse ngata tsa kofi li na le mebala ea maiketsetso, lithibelo, le li-thickeners joalo ka carrageenan ().

Batho ba nkang sebaka se seng ho bonolo ho se etsa ka mokhoa o makatsang.

Bakeng sa mefuta e meng e se nang lebese, e se nang moeli e nang le tsoekere e ngata, sebelisa risepe ena e bonolo empa e le monate:

• K'hontheinara e le 'ngoe ea lilithara tse 400,5 ea lebese la coconut e felileng kapa e fokotsehileng
• 1 tablespoon (15 ml) ea sirapo ea maple (kapa ho feta ho latsoa)
• 1 teaspoon (5 ml) ea ntšitsoeng vanilla

Kenya feela metsoako ka nkho ea botlolo kapa khalase ebe u sisinya hantle. E boloke ka sehatsetsing nako e ka etsang beke e le 'ngoe kapa u emise ka har'a literei tsa leqhoa bakeng sa polokelo ea nako e telele.

Haeba u batla ho leka litatso tse ling, leka ho eketsa leqhubu la sinamone kapa tlhotla ea coconut. Bakeng sa ho sotha nako ea selemo, eketsa khaba ea mokopu oa mokopu le sopho ea linoko tsa mokopu.

Tlanya setlolo sa hau hantle pele u se sebelisa.

2. Noa metsi a phatsimang, tee e tala kapa kombucha sebakeng sa soda

Litlamorao tse mpe tsa bophelo bo botle ba soda le lino tse ling tse tsoekere li netefalitsoe ka lilemo tsa lipatlisiso tsa mahlale.

Ka mohlala, soda e amahanngoa le kotsi e eketsehang ea lefu la tsoekere, botenya, sebete se mafura le lefu la ts'oaetso - sehlopha sa matšoao a kenyeletsang khatello e phahameng ea mali le tsoekere e phahameng ea mali ().

Le ha batho ba bangata ba nahana hore ho fetohela ho soda lijo ke khetho e ntle ka ho fetesisa, ho ka eketsa menyetla ea hau ea maemo a kang ts'oaetso ea methapo le stroke ().

Haeba u noa soda le ho feta khafetsa, nahana ka ho leka lino tse ling tse fizzy ho fapana:

• O kentse metsi a phatsimang. Lahlela lilae tsa litholoana tseo u li ratang ka botlolo ea metsi a phatsimang bakeng sa sesebelisoa se nang le tatso se phetseng hantle sa soda.
• Tee e tala e phatsimang. Haeba u labalabela ho lokisoa ke k'hafeine, lihlahisoa tsa tee e tala tse benyang tse kang SOUND kapa Minna li na le tsoekere e fokolang haholo ho feta soda. U ka iketsetsa eona u sebelisa risepe ena.
• Kombucha. Bakeng sa ho raha monate o poteletseng ka melemo e ekelitsoeng ea bophelo bo botle ba li-probiotic, tšoara tsoekere e nang le tsoekere e tlase. Brew Dr.'s Clear Mind le Ginger Turmeric flavors li na le ligrama tse 10 feela tsa tsoekere ka li-ounce tse 14 (415-ml).

Hopola hore metsi a hlakileng ke bethe ea hau e ntle ka ho fetisisa ea ho lula u le metsi letsatsi lohle.

3. Leka oatmeal, chia pudding, kapa parfait ea yogurt ho fapana le lijo-thollo tse tsoekere

Sekotlolo sa lijo-thollo ke lijo tsa hoseng tsa mantlha ho batho ba bangata. Le ha likhetho tse ling li le betere ho feta tse ling, lijo-thollo tse ngata li na le tsoekere e ngata ebile li tlase ho tlatsa li-macronutrients tse kang protein le fiber.

Ho feta moo, lijo-thollo tse tsoekere tse rekisetsoang bana hangata li tletse sirapo ea poone e nang le fructose e phahameng le lidae tsa maiketsetso tse kang Red 40 - tse ka amanang le litaba tsa boits'oaro ho bana ba hlokolosi (,).

Bakeng sa mefuta e meng e phetseng hantle, khetha e 'ngoe ea liprotheine tse phahameng, lijo tsa hoseng tse nang le fiber e ngata.

• Oatmeal. Oatmeal ke lijo-thollo tsa tlhaho tse nang le fiber le protheine e ngata. Leka ho sebelisa li-oats tse sa ratoang kapa tse hahiloeng ka tšepe le li-toppings tse matlafatsang joaloka monokotšoai, linate, coconut e sa tsoekere le botoro ea linate ().
• Pudding ea Chia. Bakeng sa lijo tse tsoekere empa li tletse fiber tse loketseng bana, leka risepe ena e monate, ea protheine e phahameng ea chia pudding.
• Parfait ea yogurt. Lera ka botlalo kapa 2% yogurt e hlakileng ea Greek e nang le monokotsoai o sa tsoa khuoa, kokonate e sa tsoekere, le lialmonde tse sithabetseng bakeng sa khetho ea lijo tsa hoseng.

Ho feta moo, li-direse tse entsoeng ka maiketsetso kapa li-granola li fumaneha habonolo inthaneteng.

4. Khetha bareng ea granola e phetseng hantle kapa e entsoeng ka maiketsetso

Mekoallo ea li-Granola ke khetho ea batho ba bangata. Leha ho le joalo, mekoallo e tsebahalang haholo ea li-granola e tletse tsoekere e eketsehileng le metsoako e meng e tsoekere, joalo ka likhalase tsa chokolete kapa liphahlo tsa lipompong.

Leha ho le joalo, lihlahisoa tse 'maloa li hlahisa likhetho tse phetseng hantle. Thunderbird, RX, Purely Elizabeth, le mekoallo ea Gold granola mekoallo ke mehlala e 'maloa e sebelisang lijo tse felletseng mme e paka liprotheine le fiber tse ngata.

Ntle le moo, o ka leka risepe ea maiketsetso ea granola bar, joalo ka ena. E na le tsoekere e eketsehileng 'me e sebelisa metsoako e phetseng hantle joaloka linate, oats, peo, kokonate le litholoana tse omisitsoeng.

5. Leka tee le kofi ho fapana le lino-mapholi

Batho ba batlang matla a potlakileng ho ba matlafatsa matsatsing a bona hangata ba fetohela lino tse tahang.

Ha li noa tsena li ka eketsa ho tsepamisa mohopolo le ho tsepamisa maikutlo, boholo ba tsona li na le tsoekere le litlamorao tse ngata haholo. Haeba li nooa haholo, li ka baka mathata a 'maloa a bophelo bo botle, joalo ka ho otla ha pelo kapele le tšenyo ea liphio ().

Lino tse ngata tse sa tsoekere, tse nang le k'hafeine li etsa li-stand-ins tse ntle bakeng sa lino tse tahang, tse u qhekellang ntle le litla-morao tse sa batleheng ().

Tsena li kenyelletsa tee e tala, tee e ntšo, tee ea oolong, yerba mate le kofi.

Ebile, le bona ba ka fana ka melemo e meng. Mohlala, tee e tala e tletse li-antioxidants tse ka matlafatsang bophelo bo botle ba pelo le ho thusa ho theola maemo a tsoekere maling (,).

Ho lula u falimehile 'me u tsepamisitse maikutlo, u ka etsa liphetoho tse ling tsa bophelo, joalo ka ho robala haholo, ho ja lijo tse nepahetseng le ho fokotsa khatello ea maikutlo. Ka tsela ena, ha ho hlokahale hore u itšetlehe ka lintho tse u hlasimollang.

6. Natefeloa ke meroho e halikiloeng, likhase tsa veggie tse entsoeng ka maiketsetso, kapa likhase tse halikiloeng ho fapana le li-chips

Ka tatso ea tsona e letsoai le ka mokhoa o benyang, li-chip ke seneke se khotsofatsang haholo.

Leha ho le joalo, meroho e sa tsoa khuoa joaloka likomkomere, lihoete, celery, radishes le daikon le tsona li fana ka crunch e khotsofatsang. Ho feta moo, li jere fiber, livithamini, liminerale le li-antioxidants.

Kopanya likokoana-hloko tsa hau ka sekontiri se nang le limatlafatsi tse kang guacamole, hummus kapa pene ea linaoa tse ntšo bakeng sa seneke se tlatsang.

Mona ke lintho tse ling tse 'maloa tse ka nkang sebaka se phetseng hantle:

• Litlhapi tsa khale. Li-calories tse tlase empa li tletse limatlafatsi, li-chips tsa khale li na le litatso tse fapaneng. U ka iketsetsa li-chip tsa khale tsa cheesy ka ho latela risepe ena.
• Litlhapi tsa Beet. Li-beet ke meroho e mebala e khanyang e fanang ka melemo e 'maloa, e kang ho fokotsa ho ruruha le ho matlafatsa bophelo ba pelo. Li monate ha li etsoa li-dense chips tse teteaneng ka limatlafatsi.
• Li-chickpea tse halikiloeng. Chickpeas li laetsoe ka fiber le magnesium - diminerale e bohlokoa bakeng sa taolo ea tsoekere ea mali le ts'ebetso ea methapo. Latela risepe ena ho etsa li-chickpeas tsa crispy bakeng sa chip e 'ngoe e phethahetseng ().

U ka boela ua etsa li-plantain, zucchinis, parsnips, eggplant, lihoete le radishes hore e be likhase tse nang le phepo ka ontong.

Ntle le moo, ka ho halika likhae tse tšesaane tsa litapole kapa litapole, o ka etsa mekhoa e meng e phetseng hantle bakeng sa likhase tsa litapole tse rekiloeng lebenkeleng, tse atisang ho ba le likhalori tse ngata, oli le letsoai.

7. Leka lijo-thollo tse felletseng, bohobe bo hlomelitsoeng kapa mekhoa e meng e se nang lijo-thollo sebakeng sa bohobe bo bosoeu

Batho ba bangata ba rata bohobe bo bosoeu bo bonojoana, bo mosamo ho feta bohobe bo bobebe bo kang koro kapa rye. Leha ho le joalo, joalo ka lihlahisoa tsohle tse ntlafalitsoeng tsa lijo-thollo, bohobe bo bosoeu bo fana ka boleng bo fokolang ba phepo, kaha bo na le fiber, liprotheine, livithamini, liminerale le li-antioxidants tse fokolang haholo.

Kahoo, ho e fapanyetsana ka likhetho tse nang le phepo ho ka ntlafatsa bophelo ba hau.

Haeba u batla bohobe bo phetseng hantle, khetha thollo e felletseng, mofuta o melang, joalo ka bohobe ba Ezekiele. E na le protheine e ngata le fiber, mme ts'ebetso ea ho mela e ka eketsa ho fumaneha ha limatlafatsi tse itseng le ho fokotsa phello ea bohobe maemong a tsoekere ea mali (,).

Hape, o ka khetha mefuteng e mengata e monate, e se nang lijo-thollo, ho kenyelletsa:

• Litapole tse monate tsa litapole. Lilae tse tšesaane tse halikiloeng tsa litapole li etsa sebaka se setle sa bohobe bo bosoeu. Toast ea litapole ha e na phepo e ntle feela empa e boetse e khona ho feto-fetoha, kaha e ka ba le motsoako o mong le o mong ().
• Swiss chard kapa lettuce e phuthela. Ho phuthela lisebelisoa tsa sandwich lekhasi la Swiss chard kapa romaine lettuce ho ka fokotsa haholo khalori ea hau. Hape, meroho ena e makhasi a tletse li-vithamine, liminerale le li-antioxidants (,).
• Likatiba tsa li-mushroom tsa Portobello. Li-mushroom tsa Portobello li tletse limatlafatsi tse kang livithamini tsa B, fiber le selenium. Ho feta moo, li na le lik’hilojule tse tlaase ().

Toastut squash toast, bohobe ba cauliflower, bohobe ba folaxe, le bohobe ba rye ba 100% ke likhetho tse ling tse ntle tseo u ka li sebelisang sebakeng sa bohobe bo bosoeu.

8. Fana ka litholoana tse omisitsoeng, libolo tsa matla, kapa litholoana tse koahetsoeng ke chokolete e lefifi bakeng sa lipompong tse tsoekere

Ho natefeloa ke monko o monate ka linako tse ling ho phetse hantle. Leha ho le joalo, ho ja lijo tse tsoekere joalo ka lipompong khafetsa ho ka eketsa menyetla ea hau ea maemo a joalo ka botenya, lefu la tsoekere le lefu la pelo ().

Leha ho le joalo, ho bonolo ho reka kapa ho etsa mefuta e meng e mengata e tsoekere e tsoekere ka tlhaho. Tsena li kenyelletsa:

• Litholoana tse omisitsoeng. Litholoana tse omisitsoeng ke mohloli o monate oa monate o fanang ka boleng bo phahameng ba phepo ho feta lipompong. Leka ho chencha lipompong ka likhahla tse nyane tsa fragole tse omisitsoeng tse sa tsoekere, limango kapa liapole ().
• Libolo tsa matla. Libolo tsa maiketsetso tse iketselitseng li paka leruo la limatlafatsi. Leka risepe ena, e lekanyang metsoako e tsoekere le li-protein tse ngata.
• Litholoana tse koahetsoeng ke chokolete e lefifi. Ho noa lijo tse tsoekere ka tlhaho joalo ka likhae tsa banana kapa fragole ka chokolete e lefifi e nang le antioxidant ke tsela e 'ngoe e nepahetseng ea ho khotsofatsa litakatso tsa hau tsa lipompong ().

Smoothies, parfaits ea yogurt, le litholoana tse ncha tse nang le botoro ea linate ke likhetho tse ling tse phetseng hantle haeba u batla ho fokotsa lipompong.

U na le Takatso ea Tsoekere? Ja Sena Sebakeng

Ntlha ea bohlokoa

Joalokaha u bona, ho etsa li-swaps tse phetseng hantle bakeng sa lijo le lino tse ling tsa letsatsi le letsatsi ho ka ba bonolo hape ha ba monate.

Hape, ho fokotsa ho ja ha hau lintho tse nang le lik'halori tse ngata, tse nang le limatlafatsi tse ngata ka ho khetha lijo tse ngata ho ka ntlafatsa bophelo ba hau ka kakaretso.

Leka tse ling tsa mekhoa e meng e monate e thathamisitsoeng kaholimo ha o lakatsa seneke kapa o itokisetsa lijo tse latelang.