1. Raese ea lijo-thollo kaofela
Raese e batla e le sejo sa linaleli, empa o hloka ho khetha lijo-thollo tse sootho, tse hlaha le tse ntšo ho fapana le tse tšoeu, tse mosehla, esita le tse khubelu. Phetolelo ea lijo-thollo kaofela e na le karolo e molemo ea lijo-thollo, bran le endosperm bakeng sa bophelo bo botle ba pelo, fiber le antioxidant complex. Raese ea lijo-thollo ke tlatsetso e ntle ho salate, sopho, lijo tsa hoseng tse monate, 'me ka meroho e loketse joalo ka lijo tsa mots'eare. Raese e boetse e na le li-amino acid tse ngata le lik'habohaedreite tse phetseng hantle.
2. Meroho e halikiloeng
Meroho e halikiloeng e ka bolokoa ka sehatsetsing ka mokhoa o sireletsehileng, kahoo ho bonolo ho boloka beke kaofela. Li bonolo ho futhumatsa hape. Li kenye feela ka pane ea linoko, emela metsotso ea 10 'me u thabele lijo tsa mantsiboea tse monate. Leka ho halika litapole tse monate, broccoli, squash ea butternut le li-beet, eiee, parsnips le turnips.
3. Quinoa
Haeba u sa rate raese, leka quinoa. Ha e na protheine e ngata feela, empa hape e na le starch e nyane. Papali ea quinoa bakeng sa lijo tsa hoseng, salate ea broccoli bakeng sa lijo tsa mots'eare, le quinoa le linoko bakeng sa lijo tsa mantsiboea ke likhetho tse ntle bakeng sa lijo tse bobebe le tse matlafatsang.
4. Linaoa le lensisi
Linaoa le lentile e tla ba molimo ho uena haeba mala a hao a li mamella hantle. Ke motsoako o motle oa chili ea vegan le tlatsetso e phethahetseng ho salate efe kapa efe, sopho kapa burrito. Meroho e na le tšepe e ngata, protheine le fiber. Leha ho le joalo, haeba u e-na le mathata a tšilo ea lijo, etsa bonnete ba hore u kolobisa linaoa pele u noa.
5. Li-oats
Oatmeal ke mofuta o mong oa lijo-thollo o ka lokisoang pele ho nako. Ka mohlala, u ka tšela metsi holim'a oatmeal 'me ue beha ka sehatsetsing bosiu bohle. Hoseng u ka thabela oatmeal e monate. Molemo o mong oa mokhoa ona ke hore ha o hloke ho pheha, 'me oatmeal e bonolo ho cheka.
6.Smoothies
Ke mohopolo o motle ho lokisa metsoako ea hau ea smoothie pele ho nako. Lokisetsa likotoana tsa litholoana le meroho tse ka sebelisoang ho smoothies, li hatsele e le hore hoseng u tlameha feela ho li kenya ka blender. Mokhoa ona oa ho kotula o thusa ho boloka livithamine le liminerale.
7. Motsoako oa linate le litholoana tse omisitsoeng
Ena ke seneke se tsotehang se lokelang ho lokisoa esale pele 'me u lule u e-na le uena kamehla. Liphetolelo tse rekoang mabenkeleng hangata li na le tsoekere le botoro, 'me hangata li theko e boima haholo. Iketsetse ea hau ka ho kopanya linate tseo u li ratang tse tala, lipeo, le litholoana tse 'maloa tse omisitsoeng joalo ka morara o omisitsoeng kapa lifeiga. Motsoako ona ke mohloli o motle oa protheine le fiber ka nako e le 'ngoe.
8. Salate
Li-salads ke khetho e 'ngoe e lokelang ho lula e le ka sehatsetsing. E lokise pele ho nako, empa u se ke ua e noka. Ka mohlala, beha khale, spinach, lettuce ea romaine, tamati, likomkomere le meroho e meng eo u e ratang. Ebe o tlameha feela ho li fa nako - o ka eketsa pente ea avocado e le moaparo oa tlhaho. Kapa u etse sauce (hape esale pele) 'me ue siee ka setshelo se seng. Ho etsa hore salate e be monate le ho feta, o ka eketsa lijo-thollo tse ngata ho eona.
9. Meroho le litholoana tse khaotsoeng
Khaola lihoete, celery, likomkomere, lilamunu, liapole ka lihlopha tse telele, lokisetsa monokotsoai le tamati ea ciliegia, u tšele likarolo tse ling ka mekotleng ea zip ebe u li kenya ka sehatsetsing, ebe u tlameha ho tsamaea le tsona. Kaha u na le li-snacks tsena tse phetseng hantle, u tiiselitsoe hore u ke ke ua khona ho fumana likuku, lichipisi kapa lipompong.
10. Chia pudding
Ha e le hantle, qetellong re ile ra siea monate ka ho fetisisa - chia pudding. Etsa lijo tse theolelang tsena ka ho kopanya phofo e tala ea cocoa, stevia, chia, monokotsoai le lebese la linate kapa soy le oatmeal. U ka eketsa li-superfoods leha e le life tsa lijo tse theolelang. Boloka chia pudding ka likopi tse sa keneng moea ka sehatsetsing e le hore u lule u e-na le lijo tsa hoseng kapa seneke letsohong.
Kaha u tseba liphiri tsena, u ka pheha poro habonolo ka seapehi se liehang, u pheha meroho ka ontong, u khaole salate ka likarolo tse ling 'me u etse ho lokisetsa smoothie.