Lijo tse pholileng tse bonolo, tse bonolo le tse nang le phepo bakeng sa ho phomola hoseng
Bakeng sa malapa a mangata a phathahaneng, lijo tsa hoseng hangata li potlakile 'me ho ea holimo e le bana le batsoali ba leka ho ea sekolong le ho sebetsa ka nako. Empa ha ho ntse ho lekoa ho tšoara lijo tse nang le tsoekere e tletseng tsoekere (kapa e 'ngoe e mpe ea khefu ea lijo tsa hoseng) kapa ho tlōla lijo tsa hoseng ka ho feletseng, ke seo malapa a mangata a qetellang a se etsa, ke habohlokoa ho leka ho rera metsotso e seng mekae mantsiboeeng a hau mekhoa ea hoseng ho etsa nako ea lijo tsa hoseng tse potlakileng le tse phetseng hantle .
Ke hobane lipatlisiso li bontša hore ho ja lijo tsa hoseng tse phetseng hantle ho bohlokoa haholo bakeng sa bana ba kenang sekolong. "Phuputsong e bontša hore bana ba ja lijo tsa hoseng ha ba ntse ba ja lijo tsa hoseng," o re Marina Chaparro, 'muelli oa Academy of Nutrition. "Boko ba bona bo hloka mafura, 'me ba na le khase e ngata haholoanyane." Ba robetse haholoanyane. Ka mantsoe a mang, bana ba jang lijo tsa hoseng ba etsa hantle sekolong.
Ho etsa bonnete ba hore bana ba hau ba ja lijo tsa hoseng tse phetseng hantle pele ba e-ea sekolong kapa mesebetsing ea mafelo-beke, leka lintlha tsena tse molemo le likhopolo bakeng sa ho itlosa lijo ka potlako, ho bonolo le ho nang le phepo.
Litlhahiso tsa ho etsa bophelo bo botle ba lijo tsa hoseng bakeng sa bana
- Fumana motsoako o nepahetseng. Tsela e ntle ea ho hopola seo u ka se kenyelletsang lijo tsa hoseng tse phetseng hantle ke ho hopola poleloana "tse tharo kapa ho feta pele u tsoa monyako." Toby Smithson, 'muelli oa Academy of Nutrition le Dietetics le moqapi oa lefu la tsoekere la lefu la tsoekere le phepo e nepahetseng bakeng sa Dummies . Smithson o eletsa ho khetha e le 'ngoe ho lihlopha tse tharo tsa lijo - liprotheine, lijo-thollo kaofela le litholoana - ho etsa lijo tsa hoseng tse phetseng hantle. (Lijo tsa hoseng tse ntle ho ea ho e-ba teng e ne e tla ba cheese ea lichelete, li-crackers eohle ea koro, le apole, ka mohlala.)
- Ba fe likarolo tse nyenyane. Tlhahiso e 'ngoe e thusang: Nahana ka boleng, eseng bongata, e re Smithson. Ena ke keletso ea bohlokoa ka ho khetheha hobane hangata batsoali ha ba hlokomele hore bana ba banyenyane ha ba khone ho sebetsana le likarolo tse kholo. Ho e-na le ho lebella hore motho ea qalang ho qala ho ja sehlahisoa, o thusa haholo mahe a pholileng, le banana bohle, ka mohlala, fa ngoana oa hao karolo ea halofo ea bohobe, o na le mahe a mahlaseli a mangata 'me a je ho na le likaroloana tse nyenyane tsa banana tse khonang ho itlama.
- Sebelisa lithane tsa muffin. Tsela e ntle ea ho nahana ka boholo ba karolo ea karolo ea hau ke ho tlatsa senoelo sa tinki sa 'm'fini kapa li-silicone tse tsosolositsoeng tse nang le senoelo ka sesepa, litholoana kapa lijo tse ling tsa hoseng.
- Etsa bosiu pele. Kahohle kamoo u ka khonang, etsa lijo tsa hoseng bosiung bo fetileng. Ka mohlala, o ka pheha mahe a mang kapa o etsa li-oatmeal ebe u beha lintho tsena firiji hoseng.
Great Breakfast Breakfast Seo U ka se Nahanelang
Ha u nahana ka seo u ka se fang bana ba hao lijo tsa hoseng, nahana ka lintho tsena tse phetseng hantle lihlopha tse tharo tsa lijo:
- Lihlahisoa tsohle (li-bagel e tletseng koro, lijo-thollo tse phahameng, tortilla ea koro e feletseng, oatmeal, tomoso ea lijo-thollo)
- Liprotheine (mahe, li-Turkey, tofu, linaoa, linate, lifate)
- Litholoana (monokotšoai, mahapu, liapole, libanana)
Bonolo, Bophelo bo Botle, le Fast Fast Breakfast
Hona joale kaha u na le maikutlo a hore na ke lisebelisoa life tseo u ka li nahanang, leka lisebelisoa tsena (kapa iketsetse) ho etsa lijo tsa hoseng tse phetseng hantle le tse bonolo. Karolo e molemo ka ho fetisisa: Tse ngata tsa lijo tsena tse potlakileng li ka etsoa bosiung ba pele ho boloka nako hoseng.
- Sesebelisoa se seng le se seng sa koro le linate tsa linate le libanana
- Majoe a mafura a Greek a nang le linate, le monokotšoai
- Li-burrito tsa mahe (mahe a qhibilihisitsoeng le chisi e tlaase e mafura e koahetsoeng ka tortilla shell) ka litholoana ka lehlakore
- Li-muffin tsa Senyesemane tsa korose tse nang le turkey le chisi e tlaase e nang le mafura le litholoana le yogurt
- Quesadilla le linaoa le li-fatse tsa chisi
- Litholoana kebabs
- Motsoako oa maiketsetso
- Mafate a nang le linate tsa linate
- Bohobe bo monate le kisi kapa ricotta chisi
- "Pee ea Apple" lijo tsa hoseng
- Mini-muffin
Hape leka lintlha tse ling tse eketsehileng bakeng sa ho ntlafatsa boko ba lijo bakeng sa bana ho ba lokisetsa letsatsi le phathahaneng pele.