Li-Recipe tsa Lijo tsa hoseng - Seo u ka se Jang Hoseng ho theola boima ba 'mele?

Lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi. Haholo-holo ho ba lekang ho theola boima ba 'mele. Ho ja lijo tse nepahetseng bakeng sa lijo tsa hoseng ho tla fana ka matla ao u a hlokang letsatsi lohle le ho thibela ho ja ho feta tekano letsatsi lohle. Ha u se na lijo tsa hoseng, u ikutloa u lapile haholoanyane hamorao motšehare, 'me u ja haholo nakong ea lijo tsa motšehare. Ho boetse ho entsoe qeto ea hore batho ba sa jeng lijo tsa hoseng ba etsa khetho e mpe haholoanyane hamorao motšehare. Liphuputso tse ling li fumane hore ho ja lijo tsa hoseng ho ka fokotsa kakaretso ea lik'halori ka lik'hilojule tse 400. Haeba u ntse u ipotsa hore na u ja eng hoseng ho theola boima ba 'mele, hlahloba lethathamo le ka tlase. Lijo tsa lijo tsa hoseng le tsona li tla u sebeletsa.

Seo U Lokelang ho se Ja Hoseng ho theola boima ba 'mele?

• lehe

leheKe e 'ngoe ea lijo tse phetseng hantle le tse monate ka ho fetisisa. Liphuputso li entse qeto ea hore ho ja mahe bakeng sa lijo tsa hoseng ho fana ka maikutlo a ho khora. E boetse e fokotsa ho kenngoa ha khalori lijong tse latelang. E boloka tsoekere ea mali le maemo a insulin.

• Yoghurt

Yoghurte ruile ka protheine. Protheine e thibela tlala. E na le phello e phahameng ea thermic ho feta mafura le lik'habohaedreite. Lentsoe "thermic effect" le bolela ho eketseha ha sekhahla sa metabolism se hlahang ka mor'a ho ja.

Lebaka le leng leo ka lona yogurt le lihlahisoa tse ling tsa lebese li thusang ho theola boima ba 'mele ke hobane li eketsa maemo a lihomone tsa satiety joalo ka PYY le GLP-1. E je ka monokotsoai kapa litholoana tse ling ho matlafatsa vithamine, liminerale le fiber ea yoghurt.

• kofi

kofiE na le caffeine, e ntlafatsang ho falimeha le ho sebetsa ha kelello. Caffeine e potlakisa metabolism mme e thusa ho chesa mafura. E boetse e na le li-antioxidants tse ngata tse fokotsang ho ruruha. E sireletsa lisele tse pota-potileng methapo ea mali le ho fokotsa kotsi ea lefu la tsoekere le lefu la sebete.

• Li-oats tse tšetsoeng

Li-oats tse tšetsoeng, Ke khetho ea lijo tsa hoseng tse phetseng hantle. E entsoe ka oats ea fatše 'me e na le fiber e ikhethang e bitsoang beta-glucan. Fiber ena e na le melemo e mengata. E 'ngoe ea tsona ke ho khora. Ho eketsa protheine ea lijo tsa hoseng tsa oatmeal, e etse ka lebese sebakeng sa metsi.

• peo ea chia

peo ea chiae na le phepo. Ke o mong oa mehloli e molemohali ea fiber. Ligrama tse 28 tsa peo ea chia li fana ka ligrama tse 11 tsa fiber. Ho feta moo, fiber e 'ngoe ea peo ea chia ke fiber e qhibilihang. Fiber e qhibilihang e eketsa lijo tse fetang ka har'a tšilo ea lijo 'me e etsa hore u ikutloe u khotše. Peo ea Chia e boetse e na le li-antioxidants tse ngata. E sireletsa lisele ho limolek'hule tse sa tsitsang tse bitsoang li-radicals tsa mahala.

• litholoana tsa monokotsoai

Menokotshwai e kang blueberries, raspberries, fragole le blackberries e ruile ka antioxidants. E na le tsoekere e tlase ho feta litholoana tse ngata 'me e na le fiber e ngata. Ho ja monokotsoai bakeng sa lijo tsa hoseng, o je ka yogurt kapa chisi.

• Linate

Linate Ke lijo tse monate, tse khotsofatsang le tse matlafatsang. Ke lijo tse babatsehang tse ka jeoang bakeng sa lijo tsa hoseng kaha li thusa ho ikutloa u khotše.

Le hoja linate li na le lik’hilojule tse ngata, liphuputso li bontša hore mafura ’ohle a ho tsona a monya. Linate li boetse li tsejoa ho ntlafatsa maemo a kotsi a lefu la pelo, ho fokotsa insulin ho hanyetsa le ho fokotsa ho ruruha.

Linate tsa mefuta eohle li na le magnesium, potasiamo le mafura a monounsaturated a mangata, a bohlokoa bakeng sa bophelo bo botle ba pelo. Linate tseo u li kenyang ka yogurt, chisi kapa oatmeal li eketsa boleng ba phepo ea lijo tsa hoseng.

• Tee e tala

Tee e talaKe e 'ngoe ea lino tse monate ka ho fetisisa tse tsejoang. E na le caffeine e matlafatsang metabolism le ho phahamisa maikutlo.

• Litholoana

Litholoana, tse hlokahalang bakeng sa lijo tsa hoseng tse nang le phepo, li na le livithamini, potasiamo, fiber le lik'hilojule tse fokolang. E tlala haholo ka lebaka la fiber e ngata le metsi. Ja litholoana ka mahe, chisi kapa yogurt. E u boloka u tletse lihora tse ngata ka lijo tsa hoseng tse leka-lekaneng.

• Peo ea folaxe

Peo ea folaxeE na le fiber e ngata e qhibilihang. Sena se etsa hore u ikutloe u khotše nako e telele ka mor'a ho ja. E boetse e theola tsoekere ea mali ka ho eketsa kutloisiso ea insulin. Ho eketsa fiber le li-antioxidant tsa lijo tsa hoseng, u ka li ja ka ho eketsa peo ea folaxe ho yogurt kapa chisi.

• Cheese ea curd

Curd cheese ke lijo tse monate tsa hoseng. E na le protheine e ngata, e potlakisang metabolism, e fana ka maikutlo a ho khora 'me e hatella hormone ea tlala ea ghrelin. Ho lahleheloa ke boima ba 'mele ka chisi e tletseng mafura a curd conjugated linoleic acid (CLA) e fumanoa. 1 senoelo sa curd chisi e fana ka ligrama tse 25 tsa protheine. Kenya monokotsoai le li-flaxseeds kapa linate ho etsa hore e be le phepo e nepahetseng le ho feta.

Lijo tsa Lijo tsa hoseng

Ha re ntse re ja, re nahana ka seo re ka se jang bakeng sa lijo tsa hoseng. Haeba u batla ho ja lijo tsa hoseng tse phetseng hantle le tsa ho theola boima ba 'mele, sheba litlolo tsa lijo tsa hoseng tse ka tlase.

Li-pancake tsa litapole tse halikiloeng 

thepa

•  Litapole tse 3
•  2 tablespoons ea oli ea mohloaare
•  Mahe a 2
•  4 likhaba tsa yogurt
•  Halofo ea khalase ea phofo
•  1 teaspoon ea letsoai
•  teaspoon ea pepere e ntšo
•  1/4 senoelo sa dill
• halofo ea onion

E etsoa joang?

• Pheha litapole 'me u li silafatse.
• Beha ontong ho likhato tse 170.
• Hlakola onion 'me u tšollele metsi a mangata.
• Beha litapole le eiee ka sekotlolo.
• Kenya lisebelisoa tse ling, ntle le phofo, 'me u khumamele hlama e nang le metsi.
• Kenya phofo e sefiloeng. Etsa hore hlama e bōpehe ka letsoho.
• Hlophisa li-pancake tsa litapole ka libopeho tse bataletseng ka matsoho holim'a terei ea ho baka e kentsoeng ka pampiri e sa keneng mafura.
• Bake ka ontong ka metsotso e 15 tlas'a taolo. 

Lijo tsa hoseng ka Potlako ka Jar e Tlatsang 

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•  5 tablespoons ea oatmeal
•  1 teaspoon ea mahe a linotsi
•  3/4 senoelo sa lebese
•  halofo ea teaspoon ea sinamone
•  3 lialmonde tse tala
•  4 lithollo tsa walnut
•  Halofo ea banana e mahareng
•  1 teaspoon ea nutmeg

E etsoa joang?

• Nka oatmeal ka nkho. 
• Eketsa lebese ho eona. 
• Ebe u eketsa sinamone le mahe a linotši 'me u kopanye. 
• E koala ka thata 'me ue siee ka sehatsetsing bosiu bohle.
• Ebola 'me u khaole libanana.
• Khaola li-walnuts le lialmonde likotoana tse kholo.
• Kopanya li-oats tse 'nileng tsa emetse sehatsetsing' me li nolofalitsoe ka banana, kokonate e grated, lialmonde tse sithabetseng le walnuts.

Lehe ka Muffin Mold

thepa

•  Mahe a 6
•  1 pepere e khubelu
•  teaspoon ea letsoai
•  1 teaspoon ea pepere e ntšo
•  50 dikgerama tsa chisi e tšoeu
•  1 tablespoons ea botoro
•  6 tamati ea ciliegia
•  1 teaspoon ea thyme

E etsoa joang?

• Tlosa peo ho tloha karolong e bohareng ea pepere e khubelu 'me u e khaole.
• Khaola tamati ea ciliegia ka halofo. Khaola feta cheese ka li-cubes tse nyane.
• Tlotsa bokahare ba thini ea muffin ka botoro kapa oli ea mohloaare.
• Arola pelepele, tamati le chisi ka ho lekana ka har'a lijana. Tšela oli ea mohloaare holim'a tsona. Kenya linoko le letsoai 'me u kopanye hantle.
• Khaola mahe ka har'a lekoti le leng le le leng la muffin. Eketsa letsoai le pepere ho eona. Beha ka ontong preheated ho likhato tse 180.
• Pheha mahe ka metsotso e 10-15 ho ea ka tatso ea hau. 
• Ka mor'a ho e ntša le ho phomola metsotso e seng mekae, e tlose ka thuso ea thipa ka ho e lokolla likarolong tse khomarelang, haeba ho le joalo.

Li-pancake tsa lijo-thollo tse felletseng

thepa

•  kopi e le 1 le halofo ea phofo ea koro ea tlhaho
•  Mahe a 2
•  kopi e 1 ea lebese le mafura a tlase
•  1 pakete ea phofo e bakang
•  2 tablespoons ea sirapo ea agave
•  Marotholi a 4 a vanilla extract

E etsoa joang?

• Beha mahe ka sekotlolo se kopanyang. Haeba u il'o lokisa li-pancakes tse monate, eketsa sirapo ea agave le vanilla extract 'me u whisk ho fihlela u fumana mokelikeli o fokolang oa homogeneous.
• Kenya lebese le nang le mafura a fokolang hanyane ka hanyane 'me u tsoele pele ho kopanya.
• Kopanya phofo ea koro le phofo e bakang 'me u kenye motsoako oa metsi ka mor'a ho sefa.
• Otla ho fihlela o fumana motsoako o kang oa kuku.
• Chesa pan ea hau e se nang thupa, u hlokomele hore u se ke ua e chesa.
• Haeba u lakatsa, u ka etsa bonnete ba mosebetsi oa hau ka ho rotha marotholi a 1-2 a oli, empa haeba u ela hloko lik'halori tseo u li fumanang, tšela 1 scoop ea batter ea pancake ka pane e se nang oli e se nang thupa.
• Ka mor'a ho tšela hlama ea mokelikeli, fokotsa setofo hanyenyane.
• Fetola pancake e phehiloeng ka lehlakoreng le leng 'me u phehe ka lehlakoreng le leng ka tsela e ts'oanang.
• U ka sebelisa mahe a linotši, sirapo ea agave kapa sirapo ea maple ha u sebeletsa. Litholoana tse ncha le tsona li tla ba monate.

Litapole tsa lijo tsa hoseng

thepa

• 3 litapole tse phehiloeng
• 1 onion
• Pelepele tse 3 tse tala
• 3 tablespoons ea oli
• Mahe a mararo
• Li-sausage tse 4-5

E etsoa joang?

• Ntlha ea pele, qala ka ho khaola onion le ho e halika ka oli. 
• Khaola li-pepper tse tala le li-sausage likotoana tse nyane ebe u tsoela pele ho halika.
• Ka mor'a ho khaola litapole ka li-cubes, li kenye 'me u tsoele pele ho kopanya.
• Hlakola mahe ka sekotlolo ebe u eketsa letsoai, pepere le li-flakes tsa chili ebe u kopanya. 
• Ebe ue tšela holim'a litapole tse halikiloeng 'me u koale sekoahelo sa pan' me u theole setofo. Pheha tse ling.
• Ebe u tšela cheese ea grated cheddar ho eona 'me ue sebelise ka ho thellela pan holim'a poleiti ea ho sebeletsa ntle le ho fetola sebōpeho sa eona ka mor'a hore e qhibilihe.

Sejo sa hoseng Pepere e Besitsoeng

thepa

• 2 kg ea tamati e nang le nama 
• 3 kg ea pepere e khubelu 
• 2 kg ea li-eggplant 
• Hlooho e le 1 ea konofolo 
• 8-10 pepere e chesang 
• Halofo ea khalase ea oli ea mohloaare le halofo ea khalase ea oli 
• Halofo ea teaspoon ea asene 
• letsoai 
• 1 teaspoon kumine 
• 1 teaspoon ea thyme

E etsoa joang?

• Besa le ho ebola pelepele le li-eggplant. 
• Ebola letlalo la tamati, u li khaole ka li-cubes ebe u li kenya ka pitseng. 
• Eketsa pepere e chesang le konofolo 'me u e lumelle hore e phehe.
• Ebola matlalo a pepere e halikiloeng le li-eggplant 'me u li khaole likotoana tse nyenyane, u li lahlele ka har'a tamati 'me u li lumelle hore li phehe.
• Ha tamati e pheha ho fihlela lero la eona le felile, eketsa lisebelisoa tse ling ebe u pheha metsotso e meng e leshome 'me ue tlose setofong.

Sejo sa Lehe

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• 1 bohobe bo feletseng
• Cheese ea Cheddar 
• tamati 
• Mahe a 1 
• Parsley 
• Chilli phofo, pepere e ntšo, letsoai

E etsoa joang?

• Arola bohobe bohareng, beha cheddar le tamati pakeng tsa eona ebe u e pheha ka toaster.
• Ka sekotlolo, beha lehe, parsley e hahiloeng hantle, li-flakes tse khubelu tsa pepere, pepere e ntšo le letsoai le whisk hantle. E ala holim'a mahobe a toast ka thuso ea borashe ba mahe, 
• Fry toast ea lehe la ho qetela ka pane e nang le margarine e qhibilihisitsoeng.

Omelet e tala

thepa

• Mahe a 2
• 1 teaspoon ea botoro
• 1 eiee e tala
• Khaba e nyenyane ea parsley e khethiloeng
• 1 teaspoon e entsoeng basil e ncha

E etsoa joang?

• Otla mahe hantle, eketsa lisebelisoa tsohle ntle le botoro. 
• Kenya oli ea hau ho pane e futhumetseng ebe u tšela motsoako.

Avocado Toast

thepa

• 1 selae se tšesaane sa bohobe bo feletseng ba lijo-thollo
• ¼ avocado
• Mahe a 1
• halofo ea tamati
• Pepere e khubelu, letsoai, pepere

E etsoa joang?

• Beha bohobe ka skillet kapa ka toaster. 
• Pheha lehe ka pane ntle le oli 'me ue behe holim'a bohobe. 
• Kenya lisebelisoa tse ling ho eona.

Bohobe ba Lehe

thepa

• Mahe a 1
• 2 tablespoons lebese
• 1-2 lilae tsa bohobe ba koro
• 8-10 fragole
• 1 tablespoons ea mahe a linotsi

E etsoa joang?

• Kopanya lehe le lebese 'me u kopanye mahobe ho tloha ka pele ho ea morao. 
• Fry ka skillet e se nang thupa ho fihlela litlhōrō li le sootho. 
• Tatso ka fragole le mahe a linotsi.

Apple Smoothie

thepa

• kopi e le 1 le halofo ea lebese
• 1 apole e khubelu e bohareng
• Khaba e le 'ngoe ea yogurt
• Halofo ea khalase ea lialmonde
• 1/4 teaspoon sinamone
• 1 teaspoon ea mahe a linotsi

E etsoa joang?

• Ebola letlalo la apole e khubelu, eo ue khaolang likarolo tse 'nè tse lekanang' me u tlose likarolo tsa mantlha.
• Beha lebese le batang ka blender.
• Kenya yogurt, lilae tsa apole, lithollo tsa almonde, mahe a linotši le sinamone ho lebese.
• Kamora ho kopanya lisebelisoa tsohle ho blender ho fihlela li fetoha puree, sebeletsa serame ntle le ho ema.

Atom 

thepa

• Likhalase tse 2 tsa lebese la letsatsi le letsatsi
• 1 libanana tse kholo
• 1 kiwi
• Likhaba tse 2 tsa nutella
• 1 le halofo ea teaspoon ea mahe a linotsi

E etsoa joang?

• Kenya lisebelisoa tsohle ho blender mme u kopanye ho fihlela homogeneous.

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