Tse ka Hare
Lijo tsa hoseng: re fokotsa lihlahisoa tsa indasteri
Lijo-thollo, likuku… Kaofela re na le tsona ka har'a lik'habote tsa rona. Super practical, tsena
Leha ho le joalo, lihlahisoa tsena li lokela ho jeoa ka mokhoa o fokolang, kaha hangata li tletse tsoekere e eketsehileng.
“Ho ja lik’habohaedreite tse ngata haholo bakeng sa lijo tsa hoseng ho ka etsa hore boemo ba tsoekere maling bo nyolohe (tekanyo ea tsoekere e maling,
tsoekere e maling), e bakang takatso ea lijo hoseng le ho fokotsa khatello ea kelello, "ho bolela Magali Walkowicz, setsebi sa phepo e nepahetseng *. Ho phaella moo, lijo tsena tse entsoeng ka letsoho li na le li-additives tse ngata. 'Me ka kakaretso li entsoe ka lijo-thollo tse hloekisitsoeng haholo tse fanang ka livithamini tse fokolang, liminerale kapa fiber. "Re boetse re hlokolosi ka liqoso" E matlafalitsoe ka lijo-thollo ", oa lemosa, hobane litaba tsa bona hangata li tlaase haholo. Sefi se seng seo u lokelang ho se qoba, lero la litholoana. Hobane li na le tsoekere e ngata, le haeba e le tsoekere ea litholoana.
Lijo tsa hoseng: protheine bakeng sa matla
Mahe, ham, chisi… Ha rea tloaela ho beha protheine ho menu.
lijo tsa hoseng. Leha ho le joalo, li na le thuso haholo nakong ena ea letsatsi. A na u ne u tseba hore liprotheine li etsa hore u ikutloe u khotše? Sena se fokotsa kotsi ea ho ja li-snacking nakong ea
hoseng. Ho phaella moo, ke mohloli oa matla a ho qoba ho otla ha pompo. Ka ho fa ngoana oa hae lijo tsa hoseng tse hlabosang, ho ka etsahala hore o tla li thabela. Haeba a rata monate, re khetha lihlahisoa tsa lebese tse hlakileng (li-yogurts, li-cottage cheeses, joalo-joalo) le haeba li se na liprotheine tse fokolang ho feta chisi. 'Me ha re e-na le nako, re lokisetsa li-pancake kapa li-pancake tsa pele tse entsoeng ka phofo ea legume (lierekisi, lentile, joalo-joalo). E ruile ka liprotheine tsa meroho, li boetse li fana ka liminerale le livithamine.
Ke seno sefe bakeng sa lijo tsa hoseng?
Metsi a mang! Re mo fa khalase e nyenyane ea metsi hang ha a tsoha. E fa 'mele metsi, ka bonolo e tsosa tsamaiso ea lijo ka ho susumetsa ho sisinyeha ha mala le ho felisa
litšila tse tsoang tlhoekisong ea ka hare eo 'mele o e sebetsang bosiu. Ho phaella moo, noa metsi
e sebetsa hantle hodima tshebetso ya kelello. »Magali Walkowicz.
Oilseeds: melemo ea phepo e nepahetseng bakeng sa lijo tsa hoseng
Lialmonde, walnuts, makotomane… li fanoe hantle ka mafura a matle, li-acid tse bohlokoa tse mafura, tse khahlang tšebetso ea boko. Ho phaella moo, liphuputso li bontša hore ho ja mafura a monate hoseng ho fokotsa takatso ea hau ea tsoekere letsatsi lohle,” ho phaella moo setsebi sa phepo e nepahetseng. Ka kakaretso, mafura a matle a teng lijong tsa hoseng. Ka mohlala, botoro ea tlhaho e tšeloa holim'a bohobe ba wholemeal kapa oli ea mohloaare holim'a chisi e ncha. Empa eseng feela. Lipeo tsa oli li boetse li na le liprotheine le liminerale tse ngata tse kang magnesium, tse thusang ho loantša mokhathala le khatello ea kelello. Re tšela almonde kapa hazelnut puree, peanut butter, holim'a lilae tsa bohobe.
Bakeng sa bana ba baholoanyane, ba fuoa lialmonde kapa makotomane a seng makae. 'Me u ka latsoa yogurt ea tlhaho ka 1 kapa 2 tablespoons ea phofo ea almonde le sinamone e nyenyane.
Breakfast: re itlhophisa beke kaofela
Ho qoba khatello ea maikutlo hoseng, mona ke malebela a ho lokisetsa lijo tsa hoseng tse phetseng hantle le
meharo. Re chesa ka Sontaha mantsiboea, kaka le likuku tse omeletseng, li ka ba
e jeoa ka matsatsi a 'maloa. Ho na le mefuta e 'meli ho isa ho e meraro ea lipeo tsa oli, mefuta e 'meli ho isa ho e meraro ea litholoana, bohobe bo bolila ba phofo kapa lijo-thollo tse ngata, organic butter, oilseed purees, mahe le mofuta o le mong kapa tse peli tsa chisi ka har'a lik'habote.
Ke lijo life tsa hoseng tsa bana ba ka tlase ho lilemo tse 3?
Nakong ena, lijo tsa hoseng hangata li entsoe ka lihlahisoa tsa lebese. Re eketsa li-flakes lebeseng la hau
ea lijo-thollo tsa masea. Joale ho ea ka litakatso tsa eona le lilemo tsa eona, likotoana tse nyenyane tsa litholoana tse ncha, linoko (sinamone, vanilla ...). Hape o tla ananela yogurt kapa chisi.
Hape, ka sebele o tla batla ho latsoa seo u nang le sona poleiting ea hau.
Etsa joalo ! Ke mokhoa o motle oa ho tsosa tatso ea hae le ho mo fa mekhoa e metle ea ho ja.
Lijo-thollo tsa hoseng: re li lokisa lapeng
Ke morati oa lijo-thollo tsa indasteri !? Ka tloaelo, li monate, li na le litlolo tse thata, tse qhibilihang… Empa u ka li etsa hantle ka bouena. E potlakile ebile e monate. Recipe ea Magali Walkowicz: kopanya 50 g ea cereal flakes (buckwheat, oats, spelled, joalo-joalo) le 250 g ea peo ea oli (lialmonde, linate tsa macadamia, joalo-joalo) e khaotsoeng ka thata, likhaba tse 4 tsa oli ea kokonate e tšehetsang mocheso hantle le khaba ea 4 linoko kapa vanila. Ntho e 'ngoe le e' ngoe e behoa ka poleiti ebe e kenngoa ka ontong ka 150 ° C. metsotso e 35. Lumella ho pholile 'me u boloke ka nkho e koetsoeng ka matsatsi a' maloa.
* Mongoli oa "P'tits Déj and low-sugar snacks", Thierry Soucar éditions.