Mabapi le melemo ea lijo tsa hoseng.
Ka karolelano boroko bosiu ba motho ke lihora tse 8. Nakong ena 'mele ha o amohele metsi le lijo. Nakong ena motho o na le nako ea ho lapa, 'me hoseng' mele o lokela ho tlatsa "polokelo ea matla". E le hore u tle u tlatse lisebelisoa tsena mme u fumane matla bakeng sa letsatsi lohle, u ke ke ua etsa ntle le lijo tsa hoseng tse phetseng hantle. Ho itima lijo ho ka baka ho fokotseha ha bohale ka tsoekere ea mali. Bo-rasaense ba pakile hore ho hana lijo tsa hoseng ho lebisa tlhokomelo ea ho hopola, ho ela hloko le ho koetlisa. Ho ja lijo tsa hoseng ho lebisa keketseho ho tekanyo ea tsoekere maling le tsosoloso ea metabolism, e khathatsoang ka mor'a bosiu.
Ho qoba liphetoho ka tšohanyetso meleng ea tsoekere ea mali ho tla thusa ho etsa lijo tsa hoseng hantle. Lintho tse ntle tsa lijo tsa hoseng tse loketseng:
- Ho ja lijo tsa hoseng ho thusa ho tlatsa 'mele ka limatlafatsi tse hlokahalang ho qala letsatsi le thata;
- Ho ja lijo tsa hoseng tse phetseng hantle letsatsi le letsatsi ho thusa ho boloka boima ba 'mele bo botle;
- Ho ja lijo tsa hoseng letsatsi le leng le le leng ho lebisa tlhophisong ea takatso ea lijo, e leng se u lumellang hore u se etse ntle le lijo tse sa hlajoang;
- Lijo tsa hoseng tse phetseng hantle li fokotsa menyetla ea ho ja ho feta letsatsi lohle;
- Ho ja lijo tsa hoseng letsatsi le leng le le leng, u tla fokotsa kotsi ea lefu la pelo, hammoho le ketsahalo ea lefu la tsoekere la 2;
- Lijo tsa hoseng li thusa ho tsitsisa mokokotlo oa li-hormone le tekanyo ea tsoekere ea mali;
- Ho ja lijo tsa hoseng ho felisa ho otsela le mokhathala oa hoseng;
- Ho ja lijo tsa hoseng ho thusa ho ntlafatsa mahloriso le ho susumetsa boko, bo ntlafatsang haholo mosebetsi oa kelello;
- Ka lebaka la lijo tsa hoseng, u ka theola boima ba 'mele habonolo' me u boloka boima bo botle;
- Ho ja lijo tsa hoseng ho ntlafatsa ts'oaetso;
- Hape, molemo oa lijo tsa hoseng ke hore bophelo bo botle le bophelo bo botle ba motho bo ntlafatsa haholo.
Ke lijo tsa hoseng tse phetseng hantle?
Ke habohlokoa ho hlokomela hore lijo tse sebelisetsoang lijo tsa hoseng, ho itšetlehile ka hore na bophelo bo botle le boikutlo bo joang, le ho amoheloa ha bona le mosebetsi oa ho nahana. Ka hona, lijo tsa hoseng tse nepahetseng li lokela ho ba tse sa tšoaneng. Sehlahisoa se seng le se seng se na le lisebelisoa tse itseng tsa livithamine le limatlafatsi. Ho kopanya lihlahisoa tse sa tšoaneng ke senotlolo sa phepo e nepahetseng. Ho hlokahala hore u se kenye lijo tsa lijo tsa hoseng tsa lijo tsa hoseng, ho molemo ho li nkela ka lihlahisoa tse phehiloeng ka grill.
Nakong ea lijo tsa hoseng, 'mele oa basali o ja lik'hilojule tse ngata, empa ha ho letho le etsang hore motho a be le boima ba' mele. Bakeng sa hoseng, o lokela ho ja lijo tse nang le calcium, tšepe le li-vithamine tsa B kamehla.
Ha ho hlokahale hore u sebelise li-breakfasts tse lokiselitsoeng hantle, ho molemo ho pheha lijana tse hloekileng. Ka mohlala, litsebi tsa phepo e nepahetseng li khothalletsa ho ja poro bakeng sa lijo tsa hoseng. Hoa hlokomeloa hore basali ba qalang letsatsi la bona ka lijo-thollo ba fokotseha haholo ho feta ba ratang sandwich, mahe kapa nama bakeng sa lijo tsa hoseng. Lijo tsohle, haholo-holo li-oatmeal, li na le fiber e ngata. Kashi, e phehiloeng ka lebese le tsitsitseng, e fokotsa haholo kotsi ea lefu la pelo, le lefu la tsoekere le stroke. Ka ho leka ka lihlahisoa tse fapaneng tsa lihlahisoa, u tla tseba ho fumana lijo tsa hoseng tse monate le tse phetseng hantle.
Lihlahisoa tse latelang li lokela ho kenngoa menu ea hoseng:
- Lijoana tse tsoang lihlahong tsohle, tse nang le li-vithamine le liminerale tse sa tšoaneng;
- Litholoana le meroho, tse nang le livithamine tse ngata, liminerale le limela tsa phytochemicals;
- E monate, joaloka setho se monate, ha sea lokela ho sebelisoa;
- Ho bohlokoa ho tlohela ho baka likhapa le li-syrups.
Tekanyo ea lik'halori tse jeoang li ama lilemo, tekano le mofuta oa mesebetsi ea batho. Lik'hilojule tse 1100-1200 ke bonyane ba khalori ea letsatsi ka leng. Haeba u fokotsa tekanyo ena ho lik'hilojule tse 1000, 'mele oa hau o ke ke oa fumana lintho tse hlokahalang: calcium, tšepe, divithamini le liminerale. Tšebeliso ea lijo tsa hoseng tsa lihlahisoa tse nang le protheine le fiber, li tla u lumella hore u se ke ua etsa li-snacks ho fihlela ha lijo tsa motšehare kapa pele ho lijo tsa mantsiboea. Ha u sa je lijo tsa hoseng, u senya 'mele oa hau lintho tse ngata tse hlokahalang: potasiamo, calcium, magnesium, fiber le folic acid.
Palo e sa feleng ea lijo-thollo e tla thusa ho boloka boima ba hao bo tloaelehileng. Lijo tse nang le mafura a soya kapa tse nang le lebese, li eketsa litholoana tse ncha ho tsona, o eketsa ho ja li-vithamine le diminerale 'meleng. Ke tse lakatsehang ho fetola li-porridges tse ling. Li-buckwheat, li-oatmeal le lipere tsa raese li hlokahala feela ho qala letsatsi, kaha li ruile lik'habohaedreite.
Sandwich e nang le botoro le chisi, hammoho le sandwich e nang le botoro le slice ea langa le le lej ke lijo tsa hoseng haholo. Mefuta e fapa-fapaneng e tla tlisa bohobe ka margarine. Hopola hore lijoana li na le mafura a mangata, ka hona a lokela ho lahleheloa.
Ho hlokahala hore u kenyeletse litholoana tsa citrus le litho tse tsoang ho tsona. Lihlahisoa tsena li na le vithamine C haholo, hammoho le lintho tse ling tse molemo. Re lokela ho hlokomela hore litholoana li lokela ho jeoa ho pholletsa le letsatsi, bonyane makhetlo a mararo.
Mahe ke mohloli o motle haholo oa liprotheine, ha li ntse li le tlase-k'halori. Bakeng sa lijo tsa hoseng, ho molemo ho ja mahe a phehiloeng, mahe a pholileng, mahe a pholileng le mahe a phofshoang. Sehlahisoa sena se na le tekanyo e se nang kotsi ea k'holeseterole - 213 mg.