Lijo tse ntlehali ho finyella litlhoko tsa phepo e nepahetseng
Ho fa ngoan'a hao tokelo ea ho sebelisa boholo ba lijo-thollo (le mofuta o nepahetseng oa lijo-thollo) ke karolo ea bohlokoa ea ho netefatsa hore ho ja lijo tse phetseng hantle . Lithollo tse hloekisitsoeng (nahana ka koro e feletseng, lijo-thollo) ke mohloli o moholo oa livithamine le diminerale le fiber. Esita le lijo tseo limatlafatsi tse ngata li hlahisitsoeng ka tsona li na le limatlafatsi tse bohlokoa ka ho fetisisa.
Mohlomong u tseba hore fiber e fana ka tšireletso khahlanong le boloetse ba pelo, mafu a mang a kankere le lefu la tsoekere ho batho ba baholo, empa phaello e kholo ho bana ba banyenyane ke ...
e le hantle, u koahe! Bacha ba hloka mekhoa e mengata e tloaelehileng ea ho etsa likokoana-hloko nakong ea thupelo.
Mehloli e ntle ea lijo-thollo
Ho bonolo ho sebeletsa bonyane ba hao ba bangata ba servings ea lijo-thollo. Haeba ka mohlala, ngoana oa hau o jele sesebelisoa sa 1/2 sa raese e sootho, ba bang ba nang le litlhapi kapa tortilla le sengoathoana, o finyelletse litlhoko tsa letsatsi leo. Bana ba sebeletsoeng likarolo tse kholo tsa macaroni le chisi, li-pizza le bohobe ba likhoho tse nang le bohobe ba tla ja lijo tsa lijo-thollo ka potlako 'me mohlomong li tla feta.
Ka kakaretso, ngoan'a hao o hloka li-ounces tse 3 tsa lijo ka letsatsi, tse ka tlang ka mokhoa oa lijo tse latelang:
- 1 lijo-thollo tsa mini-bagel
- 1 bischese e lekaneng ea lijo-thollo e hloekisitsoeng
- Sejo se le seng sa bohobe-bohobe
- Bahlankana ba 5 ba koro
- Li-crackers tse hloekileng tsa lijo-thollo tse 7
- 1/2 Moferefere oa Senyesemane
- 1/2 senoelo se phehiloe oatmeal
- Phakete e le 'ngoe ea oatmeal ka nako e le' ngoe
- Pentcake e tletseng lijo-thollo tse 4
- Likaranka tsa lijo-thollo tse hloekisitsoeng tse 3 tsa lisenthimithara tse 3
- 1 senoelo-thollo ea lijo-thollo kapa ea Os
- 1/2 senoelo se soeufitsoeng kapa raese e hlaha
- 1-ounce e hloekileng raese e tšoeu
- 1/2 senoelo pheha pasta e tletseng lijo-thollo
- 1-ounce e sa hloekisoang lekhasi la lijo-thollo tse hloekisitsoeng
- 1 toropla e tletseng lijo-thollo tse 6
Mofuta o Molemo oa Lihlahisoa
Bonyane halofo ea lijo-thollo tsena e lokela ho ba lijo tse feletseng joaloka raese ea oatmeal le e sootho. Ka ho beha pasta e tletseng lijo-thollo bakeng sa pasta e hloekisitsoeng ea lijo-thollo ka macaroni le chisi, u tla fumana melemo ea vithamine, diminerale le fiber.
Hape, thollo e hloekisitsoeng e tlatsa ngoana oa hau ka potlako e le hore u ka sebeletsa likaroloana tse nyenyane mme u tlohele sebaka se seng bakeng sa lijo tse ling tse nang le phepo e nepahetseng.
Mora oa ka o tla ja lijo tse peli kapa tse tharo tsa pasta e hloekisitsoeng ho feta pasta eohle ea koro. Ho etsa bonnete ba hore halofo ea pasta eo mora oa ka ae jang ke lijo-thollo tse feletseng, ke sekisetsa hanyenyane ebe ke mo fa pasta e tletseng koro e feletseng ea Barilla, e entsoeng ka 51 lekholong ea lijo-thollo. Ha ho nke nako e telele ho pheha, ebang. Metsotso e 'maloa feela. Lijo tsa Eden li boetse li etsa lethathamo la pasta e tletseng koro e tletseng karolo ea 60 lekholong ea lijo-thollo le litakatso tse ntle. Sheba mabenkeleng le liteko tsa hau. U ka 'na ua makatsoa ke seo ngoana oa hao a ka se ratang.
> Mehloli: United States Lefapha la Temo Lijo le Phepo e nepahetseng; USA Rice Federation: Ho lokisetsa