Mokhoa oa ho Ja Lijo Tse Senya U sa Ikutloe U le Molato

Litaba

• Etsa khetho e bohlale ha u ja lijo tse se nang phepo.
• Tlhahlobo bakeng sa

Etsa khetho e bohlale ha u ja lijo tse se nang phepo.

1. Laola litakatso

Ho haelloa ka botlalo ha se tharollo. Takatso e hanetsoeng e ka tsoa taolong kapele, e lebisang ho itlopa kapa ho ja ho tlōla. Ka mohlala, haeba u lakatsa ho halika kapa ho ja li-chips, u je li-fries tse nyane, kapa u reke mokotlana oa li-chip oa likhalori tse 150 ebe u li etsa.

Hape ho nahanoa ka: mokhoa o phetseng hantle joalo ka lichifi tse entsoeng ka poone e putsoa. Tsena li na le liprotheine tse fetang 20 lekholong ho feta tsa poone e tšoeu-e leng se etsang hore e be seneke se phetseng hantle. Seneke sa tinted se fumana 'mala o moputsoa ho tsoa ho li-anthocyanins, metsoako e loantšang mafu e fumanoang hape ka har'a blueberries le veine e khubelu. Ho ntse ho le joalo, ba na le likhalori tse 140 le ligrama tse 7 tsa mafura ka li-chip tse 15 tse sebeletsang, kahoo emisa letsohong le lengata ebe u tšela salsa ho fapana le ho inela lero le monate.

2. Iketsetse ka mokhoa o utloahalang

Ho qhekella ka linako tse ling hoa amoheleha - feela u se ke oa nkeha 'me u je lijo tse se nang phepo letsatsi lohle!

3. Qoba ho ja li-stocking ka har'a likhabinete tsa hau kapa sehatsetsing

Reka ho hong feela ha takatso e otla 'me u natefeloe ke tse nyane. Ebe u arolelana kapa u lahlile tse ling kaofela.

4. E kopanya

Leka ho ja ho hong ho phetseng hantle hammoho le lijo tse se nang phepo e ntle, joalo ka sengoathoana sa litholoana le khekhe ea khekhe ea hau. Ka ho ja tholoana pele, o tla fokotsa takatso ea lijo 'me u se ke ua hlola u ja lijo tse se nang phepo letsatsi lohle.

5. Bala likhalori

Bapisa palo ea mafura le lik'hilojule tse fumanoang lijong tse nang le bophelo bo botle, tse khotsofatsang khahlanong le lijo tse se nang bophelo bo botle. Ka mohlala, apole e mahareng e na le lik'hilojule tse 81 feela 'me ha e na mafura; mokotla o le mong oa li-pretzel o na le likhalori tse 108 hape ha o na mafura, 'me setshelo sa yogurt ea litholoana tse mafura a tlase se fana ka likhalori tse 231 le ligrama tse 2 tsa mafura.

6. Tsepamisa maikutlo ho mafura

Hlokomela haholo ho bala mangolo. Kamora ho hlahloba mefuta e 'maloa ea lijo tse pakiloeng, joalo ka li-cookie, likuku tse bobebe le li-chips, bafuputsi ba Univesithi ea Minnesota ba fumane hore lintho tse theko e tlase li na le mafura a mangata ho feta a turang hanyane. Mafura ana a sebelisitsoeng, a bonts'itsoeng ho phahamisa boemo ba hau ba cholesterol ea LDL (e mpe), a kanna a hlaha lenaneng la metsoako e le oli ea hydrogenated kapa ea hydrogenated le ho khutsufatsa. Le ha bahlahisi ba bangata ba fokolitse mafura a sebelisitsoeng lihlahisoa tsa bona, ba bang ha ba so ka ba fetela ntle le mafura. American Heart Association e khothalletsa ho fokotsa palo ea mafura ao u a jang ho feta karolo ea 1 lekholong ea lik'halori tsa letsatsi le letsatsi. Ho boloka boima ba 'mele oa hau, ha ho na karolo ea 25 lekholong ea likhalori tsa letsatsi le letsatsi tse lokelang ho tsoa mafura.

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