Haeba ho khoneha, leka ho emisa ho sebelisoa ha lihlahisoa tse tsoekere. Ho hlokahala hore u hlokomele bana ba hao le ho fa lijo tsa lijo tsa hoseng tse ommeng. Ho tla ba molemo ha o eketsa tse fokolang tsa morara o omisitsoeng le litholoana tse ncha.
Mefuta e meng ea lijo-thollo tsa lijo tsa hoseng tse lokisitsoeng, tse phehiloeng, letsoai le feta mekhoa e mengata.
Li-breakfasts tse tsoang ka lijo-thollo tse sa lomosoang kapa li-muesli ke mohloli o motle ka ho fetisisa oa thepa, empa le se ke la lebala hore ho boetse ho na le feshene e hloekisitsoeng e hloekisitsoeng eo ho eona fiber e ka bang teng ha e eo. Le tšebeliso ea mefuta e joalo ea lijo-thollo tsa lijo tsa hoseng, hase feela hore u ke ke ua tlisa melemo leha e le efe, mme mohlomong e tla ba le tšusumetso e mpe bophelong ba hau.
Li-porridges tse ntle, tseo ntle ho pelaelo li tla ruisa 'mele oa hau lihlahisoa tsohle, perela harese, buckwheat, flakes. Ntho e ikhethang - ho ja limela tsa raese, ntle ho starch ho tsona, ho hang ha ho letho. 'Me haeba u hloekisa raese ka phofo ebe u e omisa, e tla ama ho behoa ha mafura haholo ho feta poro ea raese.
Ho molemo ho ja koro e bonolo kapa oat flakes bakeng sa lijo tsa hoseng. Ha u le phuleng o ka eketsa, haeba ho hlokahala, monokotsoai bakeng sa nako kapa apole ea grated, e tla etsa sejana le se monate le se monate.
Litšenyehelo tsa lijo-thollo tsa hoseng?
Manyolo a mangata haholo, tsoekere le mafura a na le lijo-thollo tsa hoseng tse tsoang lik'hamphani tse tsejoang tse kang Nestle le Kellogs.
Mekhatlo ea lipatlisiso ea bareki Brithani e bapisa lintho tse ka bang lekholo tsa lijo-thollo tsa hoseng, tse tummeng haholo naheng. Ka lebaka leo, ho ile ha fumanoa hore mefuta e 85 e na le tsoekere e kholo, mefuta e 40 e ne e e-na le letsoai le feteletseng, 'me ho 9 ho ne ho e-na le mafura a mangata.
Tse ngata tsa lijo tsena tsa phomolo li ne li etselitsoe bana. Hape, phuputso e bontšitse hore ka likhaolo tse 13, oli ea meroho ea oli kapa mafura e sebelisoa. Lijo tse nang le mafura a hydrogenated kapa oli ke mohloli oa mafura a phetseng hantle, a hlahisang li-cholesterol tsa mali, tse eketsang kotsi ea lefu la pelo.
Bo-rasaense ba boetse ba fumane hore lijong tsa hoseng tse itokiselitseng ho ja, mafura a mangata a mangata 'me lihlahisoa tsohle tse leshome le metso e' meli tse neng li lekoa li ile tsa fana ka fiber le matla ho feta sejana sa lijo tsa hoseng.
Sechabeng sa rona, ho na le maikutlo a hore lijo-thollo tsa hoseng ke litekanyetso tsa ho ja hantle. Empa, ka bomalimabe, thuto e joalo e bontša se fapaneng. 'Nete ke hore bahlahisi ba bangata ba ho itokisetsa ho ja lijo tse tsoekere ba eketsa letsoai le tsoekere e ngata, e leng ka makhetlo a' maloa ho feta mekhoa e tiisitsoeng 'me, ha e le hantle, e ama' mele ea rona hampe.
Lethathamo la litekanyetso tsa lijo tsa lijo tsa hoseng tse omileng
- tsoekere e ngata - ka 100 dikgerama tsa sehlahisoa / 10 dikgerama tsa tsoekere;
- letsoai haholo - ka ligrama tse 100 tsa sehlahisoa / ligrama tse 1,25 tsa letsoai;
- mafura a mangata - ka ligrama tse 100 tsa sehlahisoa / ligrama tse 20 tsa mafura;
Ho hlokahala hore u khethe lijo-thollo tsa hoseng, tse ntlafalitsoeng ka livithamine. Ho itokiselitse ho phomola, ho rua li-vithamine - mohloli o motle oa vithamine B12 le lik'habohaedreite tse rarahaneng, tseo 'mele o li boloketsoang letsatsi lohle ka matla. Empa ho boetse hoa hlokahala ho hlahloba mangolo ka lebokoseng, hobane mefuta e meng ea lijo tsa lijo tsa hoseng e na le tsoekere e ngata le letsoai, joalokaha ho boletsoe ka holimo.