7 Maqheka a ho eketsa ho khora le ho se lape

Litaba

• 1. Kenya mohloli oa protheine lijong
• 2. Ja salate bakeng sa lijo tsa mots'eare le lijong tsa mantsiboea
• 3. Kenya peo lijong tse bobebe
• 4. Ja mafura a matle
• 5. Phapanyetsano ea phofo ea koro bakeng sa oat bran
• 6. Meroho ea meroho nakong ea tlala
• 7. Ja li-popcorn ho loantša matšoenyeho

Ho eketsa khora kamora ho ja le ho boloka tlala e le sieo nako e telele, maano a matle ke: eketsa lehe lijong, sebelisa oats sebakeng sa phofo le ho ja lijo tse nang le fiber, mohlala.

Ho bohlokoa hape ho qoba lijo tse ipapisitseng haholo-holo le lik'habohaedreite tse bonolo, joalo ka bohobe ba French kapa tapioca le botoro, tse silang ka potlako le ho eketsa maikutlo a tlala kapele.

Ntle le moo, lijo tse tsoekere haholo joalo ka cocada, li-cookie tse kentsoeng kapa brigadeiro li lokela ho qojoa hobane hangata ho thata ho emisa ho ja, leha tlala e felletse bakeng sa ho fana ka monate. Kahoo, mona ke maqheka a 7 a ho ja hantle le ho khora haholoanyane:

1. Kenya mohloli oa protheine lijong

Protheine ke limatlafatsi tse tlisang khotsofalo e ngata 'meleng,' me e ka fumanoa lijong tse kang mahe, nama, khoho, chisi le yogurt. Ntle le moo, liprotheine li sebelisa likhalori tse ngata nakong ea tšilo ea lijo 'me li bohlokoa molemong oa ho eketsa boima ba mesifa' meleng, li thusa molemong oa ho theola boima ba 'mele.

Kahoo, ho boloka tlala e le sieo nako e teletsana, o lokela ho eketsa bonyane lehe le le leng, selae se le seng sa chisi kapa fillet e nyane ea khōhō lijong, kapa o khetha ho ja omelete e entsoeng ka mahe a mabeli ebe e kentsoe chisi kapa meroho bakeng sa lijo tsa hoseng hoseng kapa ka lijo tsa mantsiboea, mohlala. Nka mohlala oa li-snacks tse 6 tse nang le protheine.

2. Ja salate bakeng sa lijo tsa mots'eare le lijong tsa mantsiboea

Meroho e na le fiber e ngata ebile e na le likhalori tse tlase, e leng ho eketsang maikutlo a ho khora le ho boloka lijo li le tlase ka li-calories.

Kahoo, ho ja salate bakeng sa lijo tsa mots'eare le lijo tsa mantsiboea ho thusa ho fokotsa ts'ebeliso ea raese, bijoux, phofo le mehloli e meng ea lik'habohaedreite tse matlafatsang boima ba 'mele. Ntle le moo, meroho e livithamini le liminerale, e bohlokoa bakeng sa ho kenya ts'ebetso ea metabolism le ho matlafatsa boima ba 'mele.

3. Kenya peo lijong tse bobebe

Hobane li na le fiber e ngata, lipeo tse kang chia, flaxseed le sesame ke likhetho tse ntle tseo u ka li kenyang lijong tse bobebe, 'me u lokela ho eketsa likhabapo tse 1 ho ea ho 2 tsa peo ka yogurt, sandwich filling, salad salad kapa juice. Kahoo, seneke se ba le phepo e ntle mme se tla u fa khotsofalo nako e teletsana.

Ntle le lipeo, o ka sebelisa Wheat Bran, e nang le fiber e ngata ebile e se na li-calories, mme e ka kenyelletsoa habonolo lijong tse bobebe hobane ha e na tatso ebile ha e fetole tatso ea lijo. Bona malebela le mehlala ea ho eketsa peo lijong.

4. Ja mafura a matle

Mafura a matle a boetse a tlisa khotsofalo e kholo hobane a nka nako e teletsana ho sila, ntle le ho thusa ho fokotsa ho ruruha 'meleng le ho ntlafatsa maemo a k'holeseterole.

Kahoo, likhetho tse ling tse ka sebelisoang ke ho ja li-unit tsa 5 ho isa ho tse 10 tsa linate tsa cashew lijong tse bobebe, ho ja avocado kapa coconut, kaha ke litholoana tse nonneng, le ho ja litlhapi tse kang tuna, sardine le salmon bonyane 3x / beke.

5. Phapanyetsano ea phofo ea koro bakeng sa oat bran

Oat bran ke mohloli o phetseng hantle oa lik'habohaedreite, hape e na le fiber e ngata. Ho fapana le phofo e tšoeu ea koro, e na le letšoao le tlase la glycemic, 'me ha e susumetse tlhahiso ea mafura' meleng. Ho phaella moo, li-oats li ntlafatsa limela tsa mala le ho loantša ho patoa, ho fokotsa tlhahiso ea khase le ho loantša ts'oaetso e mpe.

Ntle le oat bran, phofo e meng e phetseng hantle ke oatmeal, phofo ea almonde, phofo ea coconut, phofo ea raese e sootho le phofo ea koro e felletseng. Ithute ho sebelisa oats ho theola boima ba 'mele.

6. Meroho ea meroho nakong ea tlala

Har'a motšehare, ha tlala e oela, khetho e ntle ke ho ja lithupa tsa meroho tse kang lihoete, mahlaka a celery, lipelo tsa palema, likomkomere tsa Majapane, makala a celery, pelepele e khubelu le e mosehla.

Ho etsa lithupa, khaola meroho feela ka sebopeho sa li-chips ebe o li boloka ka sehatsetsing, 'me o ka li sebelisa e le lijonyana ha tlala e oela kapa o ikutloa o batla ho hong ho fetisa matšoenyeho.

7. Ja li-popcorn ho loantša matšoenyeho

Popcorn ke khetho e ntle eo u ka e jang ka nako eo u otlang matšoenyeho, kaha e na le fiber e ngata ebile e na le likhalori tse fokolang ho feta lijo tse kang chokolete kapa chisi, 'me e ntse e u lumella ho hlafuna haholo, e thusang ho fokotsa khatello ea maikutlo.

Ho fumana melemo e meholohali, khetha ho etsa popcorn ka microwave, ntle le ho eketsa mafura, 'me u e natefise ka litlama tse kang oregano le parsley, o eketsa letsoai le lenyane feela bakeng sa tatso. Bona mokhoa oa ho lokisa li-popcorn tsa microwave le hore na u ka e ja joang ntle le ho nona.

Bona hape litlatsetso tse thusang ho fokotsa tlala video e latelang: