Hase feela nako ea lehlabula e tlisang monate o mongata, litholoana tsa tropike, matsatsi a matle a malelele, ice cream le mekete ea matamo, empa e boetse e tlisa matsatsi ao ka linako tse ling a chesang haholo ho sebetsana le tsona.
Ho thabela lehlabula ho monate, ehlile, empa na u kile ua hlokomela hore lijo tsa hau le takatso ea lijo li fetoha hanyane? Ntho e tšoanang e etsahala le phoofolo ea hau ea lapeng. Ntle le ho ba fa metsi a mangata le ho ba boloka ka tlung, boemo ba leholimo bo chesang bo ka ba thata le ho bolo ea hau e nyenyane ea boea. Ho monate hore ebe ho na le litsela tse ling tseo u ka thusang phoofolo ea hau ea lapeng ho otla mocheso.
Ntlha ea pele, bala lintlha tsena tsa motheo tseo u ka li sebelisang bakeng sa lijo tsa ntja ea hau likhoeling tse futhumetseng:
1) Nahana ka ho fana ka lijo tse bobebe, tse foreshe hlabula - joalo ka rona, lintja li tloaetse ho ja hanyane likhoeling tse futhumetseng. Kapa, haeba ntja e ja lijo tse omeletseng feela, leka ho li fokotsa.
2) U ka eketsa lijo tse metsi, kapa moro, lijong tsa ntja ho eketsa ho noa metsi le ho tsosa takatso ea bona ea lijo.
3) Se ke oa tlohela lijo tsa ntja ea hau nako e telele haholo - mocheso o chesang o ka senya lijo kapele.
4) Kenyelletsa lijo tse foreshe, tse tala, le tse pholileng lijong tsa ntja ea hau (tse thathamisitsoeng ka tlase).
5) Etsa bonnete ba hore ntja ea hau e na le metsi a hloekileng, a hloekileng ka linako tsohle - e tla hloka metsi a mangata nakong ea lehlabula. Metsi a ka ba a pholileng, empa eseng serame sa leqhoa, kahoo ha a halefise mpa ea ntja 'me ha a bake ts'oaetso bakeng sa tsamaiso ea ntja.
6) Fetola linako tsa lijo hore e be linako tse batang tsa motšehare - hoseng le bosiu ho e-na le ho ja lijo tse ngata har'a motšehare.
7) Beha lijo tsa ntja ea hau sebakeng se phodileng kapa se nang le moriti - ka tlung hantle.
Lijo tse molemo bakeng sa lintja lehlabula:
Mahapu
Mahapu a na le 90% ea metsi, kahoo a etsa lijo tse nepahetseng tsa lehlabula bakeng sa liphoofolo tsohle tse ruuoang lapeng. Li na le li-super hydrating, li tletse potassium le livithamine tse kang B6, A le C. HOPOLA - tlosa peo eohle pele u lumella phoofolo ea hau ea lapeng ho e ja. Peo ea lehapu, ha e le hantle mofuta ofe kapa ofe oa peo ea litholoana, e ka baka ho thibela mala, ka hona e ka ba kotsi ho liphoofolo tse ruuoang lapeng.
Likomkomere
Likomkomere li na le livithamine tse kang B1, B7, C le K hammoho le koporo, magnesium le potasiamo. Ena ke seneke se phethahetseng bakeng sa phoofolo ea hau ea lapeng nakong ea lehlabula. Likahare tsa lik'habohaedreite le tsoekere ea likomkomere li tlase haholo, 'me sena se etsa hore e hloke molato le seneke se phetseng hantle.
Kokonate Metsi
Ke 'nete e tsebahalang hore metsi a kokonate ke seno se khathollang ka ho fetisisa bakeng sa lehlabula, empa na u ne u tseba hore phoofolo ea hau ea lapeng le eona e ka e thabela? Metsi a kokonate a bolokehile ka ho felletseng bakeng sa liphoofolo tsa lapeng, a tletse ka li-electrolyte, calcium, potasiamo le Vithamine C mme a thusa ka phello e pholileng ho phoofolo ea hau ea lapeng mme hape e sebetsa e le mohloli o motle oa hydration! Haeba phoofolo ea hau ea lapeng e sa phele hantle, u ka hlapolla metsi a kokonate ka 25% ea metsi ho nolofatsa phoofolo ea hau ea lapeng ho noa.
Yogurt le lebese la botoro
Buttermilk le yogurt ke lintho tse hlokahalang bakeng sa nako e chesang. Libaktheria tse pholileng (ka tšoantšetso le ka ho toba) li rarolla mathata a mangata a amanang le mocheso. Libaktheria tsa lactic acid tse teng ka har'a yogurt le buttermilk li molemo bakeng sa tsamaiso ea mala ea phoofolo ea lapeng. Hape ke probiotic ea tlhaho mme e boloka mala a phetse hantle a bile a bolokehile. EMPA, hlahloba hore ha e na tsoekere, kapa li-sweeteners tsa maiketsetso.
Mango
Le hoja ho ka 'na ha e-ba thata ho arolelana limango tseo u li ratang, etsa hore phoofolo ea hau ea lapeng e natefeloe ke litholoana tsena tsa selemo le tse nosetsang molomo. Limango tse butsoitseng ha li tlose peo ea tsona, 'me lekhapetla le kantle li loketse bana ba hau. Limango li na le livithamine tse ngata tse kang A, B6, C, E, antioxidants, flavonoids le fiber.
Li-blueberries
Li-blueberries li na le phepo e nepahetseng 'me li ratoa ke liphoofolo tse ngata tsa lapeng. Li-blueberries li na le fiber e ngata le vithamine C, 'me li na le mafura a fokolang, lik'hilojule tse tlaase le tsoekere hape, hape li thusa ho eketsa li-antioxidants maling.
Makhasi a koena a koena
Kaha koena e na le thepa e pholileng e makatsang e ka ba tlatsetso e ntle ho lino kapa lijo tseo u li lokiselitseng liphoofolo tsa lapeng. Empa etsa bonnete ba hore u ba fa ka mokhoa o itekanetseng, tekanyo e khothalletsoang ke lekhasi le le leng ka 200 ml ea metsi.
Nako ea poso: Jul-12-2024