Mehopolo e 13 e phetseng hantle ea lijo tsa hoseng

Litaba

• Leftover Frittata
• Granola Berry Parfait
• Jimmy Dean o Thabisa Bacon Honey Wheat Muffin ea Canada
• Nut-Butter le Mahe a linotši ho Toast eohle ea Koro
• Lijo-thollo le Lebese la Bophelo bo Botle
• Ho Checha ha Letsatsi
• Smoothie ea ho itšireletsa mafung
• Oatmeal e matlafatsang matla
• DIY Breakfast Bars
• Lijo tsa hoseng tsa maiketsetso Burrito
• Sipinachi sa Starbucks, Tomate e halikiloeng, Feta le Wrap ea Mahe
• Sandwich ea Jamba Juice ea MediterraneaYUM™
• Lijo tsa hoseng tse Molemohali tsa Dunkin' Donuts
• Tse ling ho SHAPE.com:
• Tlhahlobo bakeng sa

Lijo tsa hoseng tse monate li ka u thusa ho theola boima ba 'mele, ho matlafatsa matla a kelello, ho eketsa matla, le ho beha molumo o phetseng hantle bakeng sa letsatsi lohle la hau-kahoo u li etse hoseng ho hong le ho hong! "Lijo tsa hoseng tse monate li fana ka lihlopha tse 'maloa tsa lijo, haholo-holo tseo Maamerika a mangata a haelloang ke tsona haeba a sa li kenye lijong tsa pele tsa letsatsi," ho bolela Christen Cupples Cooper, MS, setsebi sa lijo tse ngolisitsoeng. Ntle le ho u thusa ho boloka boima ba 'mele le ho lula u tsepamisitse maikutlo letsatsi lohle, liphuputso li boetse li bontša hore ho ja lijo tsa hoseng kamehla ho ka thusa ho thibela lefu la tsoekere, lefu la pelo le mefuta e meng ea kankere, Cooper o re.

Ho u thusa ho rua molemo lijong tsa hau tsa hoseng, re kopile litsebi tsa phepo e nepahetseng bakeng sa likhopolo tsa bona tsa hoseng tsa khalori e tlase tse bonolo ho li etsa (kapa tseo u ka khonang ho li nka) 'me re na le bonnete ba hore li tla u khotsofatsa ho fihlela lijo tsa mots'eare.

Leftover Frittata

Le hoja mahe e le lijo tsa hoseng tse nang le protheine e ngata, hase kamehla ho leng bonolo ho e etsa hoseng ho phathahaneng. Mary Hartley, MPH, setsebi sa lijo tse ngolisitsoeng ka molao New York City o khothaletsa ho etsa frittata ea hau bosiu (kapa motšehare) pele ho moo.

O re: "Ke e ratang haholo ke frittata e entsoeng ka litapole le meroho efe kapa efe e phehiloeng. Ke e tšela ka microwave metsotsoana e 30, kapa ke e ja e bata." "E phetse hantle haholo ka lik'hilojule tse ka tlaase ho 200 ka selae ka seng, 'me ke se ke jele meroho pele letsatsi la ka le qala!" Ke rata risepe ena e bonolo ea Meroho le Cheese Frittata!

Granola Berry Parfait

Bakeng sa lik'hilojule tse 228 feela, parfait ena ea monokotšoai e tla u fa ligrama tse 12,5 tsa protheine, ligrama tse 3 tsa fiber, liperesente tse 44 tsa tlhahiso ea hau ea letsatsi le letsatsi ea vithamine C, le liperesente tse 33 tsa litlhoko tsa calcium ea hau ea letsatsi le letsatsi.

"Recipe ena e nyane e na le phepo e ntle bakeng sa likhalori tse sebelisitsoeng," Hartley o re. "Ke e etsa bosiung ba pele ho moo, ke a koahela ebile ke a le sehatsetsi, mme hoseng, granola e bonolo mme monokotšoai o hoammeng o qhibilihisoa."

Ho etsa: Ka khabe, tšela metsoako e latelang habeli: monokotšoai (1/4 kopi ea fragole e sehiloeng le ¼ senoelo sa blueberries-e ka ba e foreshe ea leqhoa), li-ounces tse 6 tsa vanilla ea mafura a tlaase, le likhaba tse 2 tsa granola ( 'me u qete ka monokotšoai o fokolang holimo).

Jimmy Dean o Thabisa Bacon Honey Wheat Muffin ea Canada

U batla ntho e bonolo ho e etsa (ebile e bonolo ho e ja) hoseng ho maphathaphathe? Leka Jimmy Dean Delights 'Canada Bacon Honey Wheat Muffin. Etsa 'muffin e nang le serame ka har'a microwave mme lijo tsa hau tsa hoseng li tla be li loketse ho ja ka nako e ka tlase ho metsotso e mehlano.

Hartley o re: "E entsoe ka bacon ea Canada, mahe a makhooa, le chisi e nyane feela, sandwich ena e phetse hantle ho feta tse ling tse ngata." Ka li-calories tse 210 feela le ligrama tse 4,5 tsa mafura, lijo tsena tsa hoseng tse potlakileng le tse bonolo li tšela ligrama tse 15 tsa protheine ho u khotsofatsa le ho u fa matla lihora tse ngata.

Nut-Butter le Mahe a linotši ho Toast eohle ea Koro

"Ke rata tatso ea tlhaho ea peanut butter kapa almonde butter ka lijo-thollo, bohobe bo feletseng ba koro bo nang le mahe a linotši," ho bolela Hartley."Ke e theolela ka khalase ea lebese le se nang mafura, ke tšoara sengoathoana sa litholoana, 'me ke tsoa monyako!" Lijo tsa hoseng tse leka-lekaneng le tse ngata (ho kenyeletsoa lebese le litholoana) li ka ba likhalori tse 320 feela.

Lijo-thollo le Lebese la Bophelo bo Botle

Haeba u nahana hore lijo tsa hoseng li lokela ho tla ka sekotlolo, Cooper o na le malebela a 'maloa ho u thusa ho khetha lijo-thollo tse bohlale: batla mofuta o nang le fiber e ka bang ligrama tse hlano (kapa ho feta) ha o sebeletsa, eketsa kopi ea halofo ea skim kapa e tlase - lebese le mafura ka sekotlolo sa hau ho fana ka k'halsiamo le protheine, 'me u tšele karolo ea litholoana (monokotšoai kapa libanana li tsamaea hantle ka lijo-thollo) ho matlafatsa fiber e tlatsang lijong tsa hau. 'Me haeba u rata lijo-thollo empa u se na nako ea ho lula fatše ka sekotlolo, e tlise ka baggie 'me u e je ka sejana sa li-ounce tse tšeletseng tsa yogurt, ho bolela setsebi sa phepo e nepahetseng Amelia Winslow, mothehi oa Eating Made Easy.

Ho Checha ha Letsatsi

Ha u rate lijo tsa hoseng tsa setso? Leka lijo tsena tsa hoseng tse bonolo, tse matlafatsang: khaola avocado e butsoitseng ka halofo, e ntše lekhapetleng, tlosa peō, beha salsa eo ue ratang e ncha sebakeng sa peo, 'me u fafatse letsoai le lenyenyane la leoatle.

"Sena ha se lijo tsa hoseng tsa hau tse tloaelehileng, empa se loketse ba batlang ho matlafatsoa ke matla le botlalo motšehare. Mme leha li-avocado li na le mafura a mangata, ke mafura a phetseng hantle a pelo, 'me mohloli o motle oa vithamine K, vithamine e bohlokoa ts'ebetsong e nepahetseng ea mali le masapo, "ho bolela Margaux J. Rathbun, Setsebi sa Phekolo ea Phepo e Tiisitsoeng le mothehi oa Authentic Self Wellness.

Smoothie ea ho itšireletsa mafung

Smoothie ena e tletse li-antioxidants tse matlafatsang 'mele le fiber e ngata, hammoho le peo ea chia e eketsa protheine, calcium, magnesium, potassium, le omega-3 fatty acids.

Rathbun o re: "Smoothie ena ke mokhoa o monate oa ho matlafatsa sesole sa hau sa 'mele ha o ntse o u fa matla a tlhaho."

Ho etsa: kopanya kopi e le 1 ea fragole, kopi e le 'ngoe ea li-raspberries (Rathbun e khothaletsa ho sebelisa monokotsoai oa tlhaho ho fokotsa monyetla oa ho pepesehela chefo e bolaeang likokoanyana), kopi ea halofo ea phaenapole, khaba e le 1 ea peo ea chia, likhaba tse hlano tsa yoghurt ea mile (kapa kefir) , le likhaba tse tšeletseng tsa metsi a coconut ka blender ebe li kopanya ho fihlela li boreleli. (Haeba u batla ho e bata, lahlela likhalase tse 'maloa tsa leqhoa ho blender).

Oatmeal e matlafatsang matla

Kakaretso ena e matlafatsang matla e monate, e na le phepo ebile e bonolo ho e etsa, Rathbun o re. "Oli ea folaxe e ekelitsoeng e fa lijo tsa hoseng sena matlafatso ea omega-3 fatty acids, e loketseng ho khothaletsa pelo e phetseng hantle, letlalo, moriri le manala. Oli e kopantsoeng le oats e fa 'mele oa hau matla a tlhaho a matla a tšoarellang nako e telele, 'me habore ke mohloli o motle oa vithamine E, thiamin, niacin, riboflavin, calcium le iron. "

Ho etsa: kopanya kopi e le 'ngoe ea li-oats tsa khale le linoelo tse peli tsa lebese la raese, lebese la lebese, kapa metsi ka pitseng e kholo ebe o li belisa. Pheha metsotso e ka bang 1 ka mocheso o mofuthu, o susumetsang ka linako tse ling. Tlosa mochesong, eketsa ¼ teaspoon ea vanilla (Rathbun o khothaletsa ho sebelisa mofuta oa tlhaho le oa tlhaho), fafatsa sinamone le mahe a linotši (ho latsoa) ebe o hlohlelletsa likhaba tse peli tsa oli ea folaxe.

DIY Breakfast Bars

Tlola lijo tsa hoseng tse sebelitsoeng tse ka kenngoeng tsoekere 'me u leke recipe e bonolo ea Rathbun bakeng sa Li-Do-It-Yourself Breakfast Bars.

"Mekoallo ena e tletse livithamini, liminerale le mafura a 'matle" a tla qhekella litakatso tsa tlala, a u fe matla, a hlakole moholi oa boko le ho u thusa ho qeta letsatsi la hao. Mekoallo e boetse e na le metsoako e tletse ea fiber ho thusa ho khothaletsa tšilo ea lijo e phetseng hantle. Ke khothaletsa ho etsa sehlopha ka Sontaha hore o tle o be le mekoallo ea lijo tsa hoseng har'a beke. "

Ho etsa: kopanya ¼ pounds ea likoti, li-prunes tse omisitsoeng, ¼ ponto ea matsatsi, ¼ ponto ea lifeiga le ¼ ponto ea morara o omisitsoeng ka har'a sesebelisoa sa lijo ebe o kopanya. Ka sekotlolong, tsosa hammoho ¼ senoelo sa mahe a linotši a tala, likhaba tse 3 tsa lero la lemone, likhaba tse 3 tsa oli ea folaxe, kopi ea ½ ea kokoana ea koro le khaba e le 'ngoe ea lekhasi la lamunu le silafalitsoeng. Hlohlelletsa litholoana tse sebetsitsoeng ebe u kopanya hammoho. Etsa motsoako ka pane le sehatsetsing hora e le 'ngoe, ebe u khaola mekoallo ebe u sebeletsa. (Recipe e fana ka lihlahisoa tse ka bang 12). U ka boela oa emisa mekoallo ho etsa hore li tšoarelle nako e telele hara beke, Rathbun o re.

Lijo tsa hoseng tsa maiketsetso Burrito

U hloka lijo tsa hoseng tseo u ka li jang u ntse u tsamaea? Qetella burrito ea lijo tsa hoseng e nkehang, e nang le protheine e ngata. Kopanya lehe le le leng le nang le mouoane (qhekella lehe ka har'a mohope le microwave metsotsoana e 45-60 kapa ho fihlela fluffy), likhaba tse peli tsa chisi e halikiloeng, le likhaba tse peli tsa salsa ebe o li tšela ka tortilla ea koro e felletseng, Winslow o re. Ha u rate mahe hoseng? Etsa burrito ea hau e monate ho fapana le hoo: jala khaba e le 'ngoe ea pere ea linate holim'a tortilla ea koro e felletseng, lera ka liapole tse halikiloeng kapa libanana, ebe u kenella ka burrito.

Sipinachi sa Starbucks, Tomate e halikiloeng, Feta le Wrap ea Mahe

Na u tlameha ho ba le Starbucks ea hau hoseng? Tlola likhalori tsa bona tse nang le mafura a mangata le li-mocha-latte ebe u odara Sipinake, tamati e halikiloeng, Feta le mahe a koahetsoeng ka kofi e telele e nang le lebese le mafura a tlase, Winslow o re. Sekoahelo se na le lik'hilojule tse 270 feela, ligrama tse 4 tsa mafura a mangata, 'me li fana ka ligrama tse 14 tsa protheine le ligrama tse 8 tsa fiber e tlatsang.

Sandwich ea Jamba Juice ea MediterraneaYUM™

Le ha lero la Jamba le bonahala e le sebaka se phetseng hantle haholo sa ho ja lijo tsa hoseng, lenane la bona le ka thetsa. Rania Batayneh, MPH, setsebi sa phepo e nepahetseng le Amerika's Eating Strategist, o re: "Li-smoothies li ka thetsa, tsa u siea ka tsoekere e ngata le lik'hilojule ntle le maikutlo a khotsofetseng ka ho feletseng." "Ntle le haeba o khetha lenane la lisebelisoa tse bobebe (tse sebelisang litapole tsa maiketsetso), ho becha ha hao hantle ho Jamba Juice ke ho lula u batla tse nyane kamehla ebe o eketsa matlafatso ea protheine."

Ho molemo le ho feta, odara sandwich ea bohobe bo bataletseng, MediterraneaYUM. ™ Bakeng sa likhalori tse 320 feela, o tla fumana ligrama tse 13 tsa ho tlatsa protheine (ha ho bapisoa le 16 ounce, 300 khalori ea Strawberry Surf Rider Smoothie e nang le ligrama tse 2 tsa protheine), le sandwich e ka u bolokang u khotše ho fihlela lijo tsa hau tse latelang, Batayneh o re

Lijo tsa hoseng tse Molemohali tsa Dunkin' Donuts

Na Dunkin 'Donuts ke sebaka seo u eang ho sona ha u ea mosebetsing? Se ke oa nahana le ka ho ea batla donut ea khalori e se nang letho e tla baka ts'ollo ea tsoekere ea mali bohareng ba hoseng. Sebakeng seo, odara Sopho e Tšoeu ea Lehe le Letho la Turkey, Batayneh o re. Bakeng sa lik'hilojule tse 150, sekoahelo sena se khotsofatsang se kenya ligrama tse 11 tsa protheine 'me se ntse se u siela sebaka sa lik'halori tse ngata bakeng sa kofi e kholo e nang le lebese.

Tse ling ho SHAPE.com:

Litsela tse 20 tse potlakileng le tse bonolo tsa ho pheha mahe

Seo u sa lokelang ho se etsa bakeng sa lijo tsa hoseng tse latelang

Batho ba nang le phepo ba ja eng bakeng sa lijo tsa hoseng?

Tlhahlobo bakeng sa