Lijoana ke tsela e ntlehali ea ho qeta lijo tse monate. Haeba u shebile k'holeseterole ea hao, khopolo ea ho eketsa lijo tse ling e ka 'na ea bonahala eka e haneloa qalong. Leha ho le joalo, litaba tse monate ke hore o ka ja kaka le ho e ja, haholo-holo haeba u latela mekhoa ena e metle ea ho khetha lijo tse nang le lik'hemik'hale tse nang le k'holeseterole.
Iketsetse
Hase feela hore ho iketsetsa lijo tse nooang ho etsa hore phekolo ea hao e amme motho, u boetse u tseba lisebelisoa tse tobileng tseo u li behang ka monate.
U na le mekhoa e mengata ea ho etsa lijo tse nang le lijo tse monate le tse phelang hantle. Ho sa tsotellehe hore na o nkela phofo ea bohobe sebaka ka phofo ea koro kapa o tlosa oli ea hao e mafura a mafura ka oli e phetseng hantle, ho leka tse ling tsa lisebelisoa tsena tse phetseng hantle li tla etsa bonnete ba hore e na le lijo tse monate tse nang le lik'halori.
Sheba Lihlahisoa tsa hau tse hlahisitsoeng ka mafura le tse hloekisitsoeng
Ho sa tsotellehe hore na u khetha ho iketsetsa lijo tse khethehileng kapa ho reka lebenkeleng, u lokela ho hlahloba mangolo a hau a lijo. U lokela ho qoba lisebelisoa kapa lijo tse nooang tse nang le mafura a mangata , tsoekere e hloekisitsoeng, letsoai, le / kapa mafura a trans ho tloha ha lisebelisoa tsena li ka ama bophelo bo botle ba pelo haeba bo fepa haholo. Liphoso tse tloaelehileng tse nang le metsoako ena ke mahobe, li-cookie, li-pie, li-icing le li-pastries. Ho phaella moo, ba bang ba shapuoa litlolo le li-puddings ba ka boela ba ba le mafura a mangata a mangata empa ka masoabi ho na le mefuta e mengata ea mafura e fumanehang ho rona ba latelang lijo tse nepahetseng.
Leka ho noa
U tla makatsoa ke hore lijo tse ling tse bonolo li ka khotsofatsa leino la hao le monate joang ntle le ho beha matla a mangata lipakeng tsa lipid. Serosa se seng se tlang kelellong ke yogurt. Tsoekere ena e monate ha e sebelisoe feela bakeng sa lijo tsa hoseng ka potlako, e ka jeoa ka boeona kapa e sebelisoa e le ho khaola litholoana tsa hau tse ratoang kapa kaka ea mafura.
Na u lakatsa ice cream, empa ha u batle lik'hilojule le mafura ho lijo tsa hau? Leka yogurt e batang, e ratang joaloka ice cream, empa ha e na mafura a mangata. Haeba u etsa qeto ea ho sebelisa yogurt e le lijo tse tsoekere, etsa bonnete ba hore u hlahloba lengolo la lijo ka har'a liphutheloana tsa eona pele u sebelisa, kaha li-yogurts tse ling li ka 'na tsa e-ba le tsoekere e phahameng.
Eketsa Litholoana
Litholoana ke tsela e babatsehang ea ho eketsa bonyane ba monate ho isa bofelong ba pelo ea hau ea lijo tsa motšehare kapa lijo tsa motšehare. Ntho e kholo ka litholoana ke hore u ka e ja u le mong, u e kenye e le topping ho yogurt eo u e ratang haholo kapa pudding e tlaase ea mafura, kapa e kenyelle ka kaka kapa pie.
Litholoana tsohle li phetse hantle, kahoo u ka kopanya litholoana tseo u li ratang haholo nakong ea nako ea ho theha phepho e monate. Haeba o kenyelletsa litholoana tsa hau ka lekarete kapa pie, hlahloba li-label tsa hlape ea hau e rekiloeng ke lebenkele, kaha tse ling tsa tsona li ka ba mafura haholo. Ho phaella moo, haeba u etsa qeto ea ho sebelisa litholoana tsa makotikoting, balla li-label tsa hau tsa lijo pele u reka kaha li ka eketsa tsoekere e hloekisitsoeng ho lijo tse ling.
Haeba u lakatsa ho phekoloa ka serame, u ka sebelisa blender ho sila litholoana tseo u li ratang, eketsa mahe a linotši (haeba ho hlokahala), 'me u li behe ka lehare ho etsa sorbet e monate.
U se ke ua lebala lihlooho tsa hau
Ka linako tse ling, li-toppings li ka etsa kapa tsa senya lijo tse ling.
Ntle le litholoana le mafura a mafura a mangata, li-tope tse nang le li-cholesterol tse kang li-walnuts tse fokolang, mahe a linotši a khanyang, kapa likhetho tse seng kae tsa tsokolate e ka 'na ea boela ea e-ba tsela e amohelehang ea k'holeseterole ea ho eketsa tatso le litlolo ho lijo tsa hau. Haeba u tsitlella ka tranelate e shapuoa e le ho tlōla, etsa bonnete ba hore u khetha mefuta e fokolang ea mafura a tranelate.