Motho e mong le e mong oa tseba ka lihoete tsa masea le liapole tsa apole, empa ho na le lintho tse ling tse ngata tseo u ka li etsang ka li-snacks tse tala tsa meroho! Haeba u ntse u sebeletsa bohobebe ba nako e telele kapa sekolong se latelang, se sebelise e le monyetla oa ho matlafatsa lijo tsa letsatsi le letsatsi tsa bana ba lihlahisoa. Ba lokela ho fumana bonyane servites tse hlano ka letsatsi. Lesebelisoa tse nang le litholoana le li-veggies li monate, li mebala-bala ebile li na le livithamine tse ngata le li-antioxidants.
Ba bangata ba boetse ba na le metsi ho thusa ngoana oa hau hore a lule a e-na le metsi .
Meroho e meroho e meholo
Ho fokotsa lihlahisoa tsa bana, bana ba phepo e nepahetseng ba atisa ho khothalletsa ho fokotsa lijo-thollo tsa li-veggies feela pele ho lijo. Haeba bana ba lapile, ba ke ke ba tletleba. Joaloka khabiso kapa nako leha e le efe, sebeletsa meroho e tala kapa e nyenyane haholo bakeng sa botsoalle ba bana le boiketlo ba ho itokisa. Eketsa ketchup, moriana oa soya, kapa ho roala fatše kapa ho apara bakeng sa boipiletso (hape ka linako tse ling, liprotheine tse eketsehileng). Kapa, sebelisa li-gugamole tse nang le guacamole, baba ghanoush, kapa salsa-tsena ke li-dips tse entsoeng ka li-veggies, kahoo o fumana tse peli bakeng sa e le 'ngoe!
U ka boela ua matlafatsa boipiletso ba bana ka ho khaola meroho ka mefuta e monate. Kapa u li sebeletse ka tsela e 'ngoe e mecha e metle, e kang tini ea muffin kapa sejana se setle. Kapa u ba lokisetse taelo ea mookoli, kapa moqapi o mong o sebelisang mebala ea tlhaho ea 'mala.
Meroho e latelang, haholo-holo, e atisa ho ba litlhōrō holim'a lethathamong la bana, ebang li sebelisoa tse tala kapa tse sa phehoang:
- Lihoete
- Seleri
- Lierekisi tse nang le tsoekere (kapa lierekisi tse halikiloeng, joalo ka!)
- Linaoa tsa linaha
- Likomkomere
- Pelepele ea tšepe
- Broccoli
- Kholifolaoa
- Morara oa morara kapa oa ciliegia
- Lipontšo
- Li-chips tse entsoeng ka maiketsetso (joaloka litapole tse monate kapa tsa khale)
Lijo tse phoroselang le Litholoana
Monate o motle, o mebala-bala o atisa ho otla bana! E-na le li-protein tse hlahisang li-protein kapa likoti tse entsoeng ka yogurt e tlaase, mafura a tranelate, kapa linate tsa linate ho ntlafatsa phepo e nepahetseng le ho etsa hore bohobe bo tlatse.
- Litholoana tse ncha: liapole, libanana, morara, monokotsoai, cherries, liperekisi, plums, lipere, li-orang, li-tangerines, clementines, litholoana tsa morara, melon, kiwi, phaenepple, mango. Sebeletsa ka botlalo, kopanya ho salate, kapa ho hlahisa li-chunks ka li-skewer bakeng sa litholoana tsa kabob (sebelisa sefate sa mapolanka 'me u phunyeletse ntlha e bohale pele u sebeletsa bana ba banyenyane)
- Tholoana e omisitsoeng: morara o omisitsoeng, Craisins, apricots, prunes, matsatsi; litholoana tsa litholoana kapa li-roll-up tse entsoeng ka litholoana tse 100% (hlahloba mangolo ka hloko, "li-snacks tse ngata" le letlalo li na le tsoekere le limatlafatsi tse fokolang tse fumanehang litholoana tsohle; u ka boela ua felisa litholoana tsa hau)
- Lihlahisoa tse omisitsoeng
- Tholoana ea makotikoting e tletseng metsi kapa sirapo e bobebe: diperekisi, phaenepere, lipere, li-mandate; kapa li-applesauce (hape, hlahloba mangolo ka hloko hore u qobe tsoekere e eketsehileng)
- Litholoana tse nonneng: Kopanya li-smoothies ka lebese le tlaase kapa maotsu; boloka morara le melon melon ka lekhasi bakeng sa phomolo e khathollang matsatsing a chesang
- 100% ea lero la litholoana kapa pops ea lero la serame (tsena li na le fiber e fokolang ho feta litholoana tsohle, empa li ntse li fana ka melemo e meng ea phepo e nepahetseng)
Tlhokomeliso ea polokeho: Hopola hore meroho e mengata e thata, meroho e tala le litholoana e ka ba kotsi ea ho tsuba. E-ba hlokolosi ha u sebeletsa bana ba ka tlase ho 5. Etsa likotoana tse nyane kapa mouoane ka bonolo hore u nolofatse, ebe u pholile pele u sebeletsa.