Lijo tse 18 tse ntle ka ho fetisisa tsa bophelo bo botle ho fumana boima ba 'mele ka potlako

Litaba

• 1. Li-protein tse entsoeng ka maiketsetso
• 2. Lebese
• 3. Raese
• 4. Limonate le linate
• 5. Nama tse khubelu
• 6. Litapole le setache
• 7. Litlhapi tsa salmone le oli
• 8. Lisebelisoa tsa protheine
• 9. Litholoana tse omisitsoeng
• 10. Bohobe bo felletseng ba lijo-thollo
• 11. Li-avocado
• 12. Lijo-thollo tse phetseng hantle
• 13. Mehala ea lijo-thollo
• 14. Tsokolate e lefifi
• 15. Cheese
• 16. Mahe a felletseng
• 17. yogurt e mafura ka botlalo
• 18. Mafura le lioli tse phetseng hantle
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Bakeng sa batho ba bang, ho ba boima kapa ho eketsa mesifa ho ka ba thata joalo ka ho theola boima ba 'mele ho ba bang.

Leha ho le joalo, ho eketsa feela lijo tse itseng lijong tsa hau ho ka etsa hore boima ba hau bo be boima le ho sebetsa hantle.

Lijo tse 18 tse ntlehali ke tsena ho u thusa ho nona kapa ho eketsa mesifa, ka tsela e phetseng hantle.

Litšoantšo tsa Aya Brackett

1. Li-protein tse entsoeng ka maiketsetso

Ho noa liprotheine tse entsoeng ka maiketsetso e ka ba tsela e matlafatsang haholo le e potlakileng ea ho nona.

Ho iketsetsa li-smoothies ke eona tsela e molemohali ho tloha ha mefuta ea khoebo e lula e tletse tsoekere ebile e haelloa ke limatlafatsi. E boetse e u fa taolo e felletseng ea tatso le limatlafatsi.

Mona ke mefuta e 'maloa e monate eo u ka e lekang. O ka kopanya e 'ngoe le e' ngoe ka linoelo tse 2 (470 mL) tsa lebese la lebese kapa lebese la soya haeba o na le mamello ea lactose. Ka bobeli li na le limatlafatsi le likhalori tse ngata ho feta tse ling tse ling tsa lebese.

• Nate ea banana e tsokolate e ts'oaroa: Kopanya banana e le 1, protheine e le 'ngoe ea Whey protein, le khaba e le 1 (15 mL) ea peanut kapa butter butter.
• Ho sisinyeha ha monokotšoai oa Vanilla: Kopanya kopi e le 'ngoe (237 mL) ea monokotšoai o sa tsoa khuoa kapa o hoammeng o kopantsoeng, leqhoa, kopi e le' ngoe (237 mL) ea protheine e phahameng, mafura a tletseng Greece, le 1 protheine ea vanilla whey.
• Tsokolate Hazelnut Shake: Kopanya li-ounise tse 15 (444 mL) tsa lebese la chokolete le 1 protheine ea Whey protein e ngata, khaba e le 1 (15 mL) ea botoro ea hazelnut le 1 avocado.
• Caramel apple sisinya: Kopanya apole e le 'ngoe e sehiloeng, kopi e le' ngoe (237 mL) ea yogurt e mafura e felletseng, koporo e le 'ngoe ea protheine e nang le tatso ea caramel- kapa vanilla le khaba e le' ngoe (15 mL) ea sopho e entsoeng ka tsoekere ea caramel kapa tatso.
• Ho sisinyeha ha buluu ea Vanilla: Kopanya kopi e le 'ngoe (237 mL) ea li-blueberries tse ncha kapa tse leqhoa, 1 protheine ea vanilla whey, kopi e le' ngoe (237 mL) ea yogurt ea yogreek ea vanilla le senotlolo ha ho hlokahala.
• Super Shake e tala: Kopanya kopi e le 'ngoe (237 mL) ea spinach, 1 avocado, 1 banana, kopi e le 1 (237 mL) ea phaenapole le kopi e le' ngoe ea protheine e sa khahlisoang kapa ea vanilla whey.

Li-smoothie tsena kaofela li fana ka likhalori tse ka bang 400-600, hammoho le liprotheine tse ngata le livithamini le liminerale tse ling tsa bohlokoa.

Ho na le lipepe tse ngata tse monate tsa protheine.Qoba mefuta e mengata ea khoebo, e kanna ea ba le tsoekere e ekelitsoeng mme ha e na phepo e joalo.

2. Lebese

Lebese le sebelisitsoe e le se nona kapa sehahi sa mesifa ka mashome a lilemo (1).

E fana ka tekano e nepahetseng ea liprotheine, li-carbs le mafura ebile ke mohloli o motle oa khalsiamo, hammoho le livithamini le liminerale tse ling ().

Bakeng sa ba lekang ho eketsa mesifa, lebese ke mohloli o motle oa protheine o fanang ka liprotheine tsa casein le whey. Lipatlisiso li bile li bontšitse hore li ka u thusa ho eketsa mesifa ha e kopantsoe le ho phahamisa litšepe (3).

Ntle le moo, lithuto li fumane hore lebese, kapa whey le casein ha li kopantsoe, li ka lebisa ho fumana phaello e ngata ho feta mehloli e meng ea protheine (4).

Leka ho noa khalase e le 'ngoe kapa tse peli tsa lebese ka botlalo (lik'hilojule tse 149 kopi ka' ngoe) e le seneke, ka lijo, kapa pele le kamora ho ikoetlisa haeba u ikoetlisa ().

Lebese smoothies hape ke tsela e monate ea ho eketsa lebese lijong tsa hau. Bakeng sa ho matlafatsa protheine ea hoseng, leka ho kopanya kopi e le 'ngoe ea monokotšoai o hoammeng, kopi e le' ngoe ea lebese, likhabapo tse 2 tsa mahe a linotši le teaspoon e 1 ea vanilla (li-calories tse 275).

Ho noa lebese ke mokhoa o motle oa ho eketsa liprotheine lijong tsa hau. E na le liprotheine tsa casein le whey.

3. Raese

Raese ke mohloli o bonolo, o theko e tlase oa carb ho u thusa ho nona. Senoelo se le seng feela (158 grams) sa raese e tšoeu e phehiloeng se fana ka li-calories tse 204, ligrama tse 44 tsa carbs le mafura a fokolang haholo.

Raese e boetse e na le khalori e ngata, ho bolelang hore o ka fumana li-carbs le likhalori tse ngata habonolo ho tsoa tšebetsong e le 'ngoe. Sena se o thusa ho ja lijo tse ngata, haholo haeba o na le takatso e fokolang ea lijo kapa o khora kapele.

Ha u ntse u tsamaea kapa u potlakile, lipakete tsa metsotso e 2 ea raese e nang le microwave li ka kenyelletsoa habonolo mehloling e meng ea protheine le lijong tsa pele ho nako.

Mokhoa o mong o tsebahalang ke ho pheha pitsa e kholo ea raese, ho e kenya sehatsetsing kapa ho hoamisa likarolo tse ling, ebe o e kopanya le liprotheine tse fapaneng le mafura a phetseng hantle bakeng sa lijo tse fapaneng beke kaofela.

Ho na le mekhoa e mengata ea ho fetola raese e batlang e le bland hore e be tatso e kholo. Tsela e bonolo ka ho fetisisa ea ho eketsa tatso, likhalori le matlafatso ea protheine ke ho hlohlelletsa tse ling tsa lisebelisoa tsena kamora hore u phehe raese ea hau:

• botoro le chisi ea Parmesan
• broccoli le chisi
• mahe a pikitlang
• peo ea sesame e halikiloeng, linate kapa li-cashews

Tsela e 'ngoe ea ho matlafatsa tatso le likhalori ke ho phahamisa raese ea hau ka mongobo o kang curry, pesto kapa alfredo. U ka reka lisoso tsena u li lokiselitse haeba u petelitsoe nako.

Sejana sa raese se ka fetoha lijo kaofela. Leka raese ena e hlaha le li-chicken tsa khale bakeng sa lijo tsa mots'eare tse phetseng hantle (lik'hilojule tse 400 ka ho sebeletsa)

U ka tsosa takatso ea hau ea raese e halikiloeng, e halikiloeng, ka sejana sena sa raese se halikiloeng sa meroho - se hlileng se besitsoeng.

Raese ke mohloli o moholo oa li-carb tse bonolo ho li ja le ho li sila.

4. Limonate le linate

Linate le li-butter tsa linate ke khetho e nepahetseng haeba u batla ho nona.

Palo e le 'ngoe feela ea lialmonde tse tala (1/4 senoelo) e na le lik'hilojule tse 170, ligrama tse 6 tsa protheine, ligrama tse 4 tsa fiber le ligrama tse 15 tsa mafura a phetseng hantle.

Kaha linate li na le li-calorie tse ngata haholo, ke matsoho a mabeli feela ka letsatsi ka lijo kapa seneke se ka eketsang li-calories ka makholo kapele.

O ka eketsa li-butter tsa linate mefuteng e sa jeoang ea lijana kapa lijana, joalo ka li-smoothies, yogurts le li-crackers, ho li fetola seneke se phahameng sa khalori ka nako leha e le efe.

Bakeng sa ho nkuka kapele, leka peanut butter banana smoothie, ka metsoako e meraro feela (likhalori tse 270, u sebelisa lebese le felletseng). Haeba u na le pheko ea peanut, tlosa botoro e 'ngoe ea linate.

Leha ho le joalo, etsa bonnete ba hore u khetha li-butter tsa linate tsa 100 lekholong tse se nang tsoekere kapa lioli tse ling. Kapa ho molemo le ho feta, iketsetse risepe ena ea maiketsetso ea botoro ea almonde. Ho bonolo ho e etsa le ho ba bonolo ho sepache sa hau, hape.

Linate le linotši tsa linate li monate, li tšoara haholo ka khalori. Li ntle ho uena 'me ho bonolo ho li eketsa lijong tse bobebe tse fapaneng kapa diresepe.

5. Nama tse khubelu

Lijo tse khubelu mohlomong ke e 'ngoe ea lijo tse hahang haholo tsa mesifa tse fumanehang.

Ka mohlala, li-ounces tse 170 tsa steak li na le ligrama tse 5 tsa leucine.

Leucine ke senotlolo sa amino acid 'mele oa hau o hlokang ho hlasimolla liprotheine tsa mesifa le ho eketsa lisele tse ncha tsa mesifa (, 9). E boetse e na le likhalori tse 456 le ligrama tse ka bang 49 tsa protheine.

Ntle le sena, nama e khubelu ke e 'ngoe ea mehloli ea tlhaho e ntle ka ho fetesisa ea' mele ea lijo, eo e ka bang tlatsetso e ntle ka ho fetisisa lefatšeng ea ho aha mesifa (10).

Nahana ka ho khetha ho fokotsa mafura, ho fanang ka likhalori tse ngata ho feta nama e mafura, ho u thusa ho kenya likhalori tse eketsehileng le ho eketsa boima ba 'mele.

Phuputsong e 'ngoe, basali ba baholo ba 100 ba kentse li-ounces tse 170 tsa nama e khubelu lijong tsa bona mme ba etsa koetliso ea ho hanyetsa matsatsi a 6 ka beke bakeng sa libeke tse 6.

Basali ba ile ba fumana boima ba 'mele, ba ba le keketseho ea 18 lekholong ea matla, mme ba ba le keketseho ea hormone ea bohlokoa ea ho aha mesifa IGF-1 ().

Lijo tse mafura le tse mafura ke mohloli o moholo oa protheine, leha nama e mafura e fana ka likhalori tse ngata, tse ka u thusang ho nona. E 'ngoe ea lijana tsa nama ea khomo tse tsebahalang haholo ke brisket.

Brisket e tsejoa ka ho ja nako ho itokisetsa, empa e ka ba bonolo haholo haeba u na le moapehi ea liehang.

Qala risepe ena ea brisket hoseng 'me u tla ba le lijo tsa mantsiboea tse nang le phepo li u emetse mantsiboea - likhalori tse ka bang 300 ho li-ounme tse 3 ho isa ho tse 85.

Nama e khubelu ke mohloli o motle oa protheine o tla u thusa ho fumana mesifa. E na le leucine, amino acid e thusang ho hlasimolla protheine ea mesifa. Nama e nonneng, u tla sebelisa li- calories tse ngata.

6. Litapole le setache

Litapole le lijo tse ling tse nang le setache ke tsela e bonolo haholo ebile e sa bitseng chelete e ngata ea ho eketsa likhalori tse eketsehileng.

Leka ho khetha o mong oa mehloli e phetseng hantle ea li-carbs tsa starchy:

• Quinoa
• habore
• poone
• buckwheat
• litapole le litapole
• sekoashe
• Meroho ea motso oa mariha
• linaoa le linaoa

Ha se feela hore litapole le li-starch tse ling li eketsa li-carbs le likhalori ho u thusa ho ba le boima ba 'mele - hape li eketsa mabenkele a mesifa ea glycogen.

Glycogen ke mohloli oa mafura oa lipapali le mesebetsi e mengata (12).

Bongata ba mehloli ena ea carb e boetse e fana ka limatlafatsi tsa bohlokoa le fiber, hammoho le starch e sa thibeleng, e ka thusang ho fepa mala a baktheria ().

Ka litapole, o ka leka e 'ngoe ea mekhoa ea hajoale ea Instagram: toast ea litapole. Boitokisetso bo nka feela metsotso. Qala ka ho hlatsoa, ​​ho omisa, le ho tšela litapole tse boholo bo mahareng, ebe u li hlabosa ka tsela eo u li ratang ka har'a toaster kapa ka ontong ea toaster.

Ebe o eketsa litlhapi tseo u li ratang haholo. Ka mohlala, e bokelle ka avocado e mashed le holimo ka lehe le halikiloeng (lik'hilojule tse 300 ka nako e le 'ngoe). U iphumanetse lijo tsa hoseng tse phethahetseng kapa seneke sa kamora 'boikoetliso.

Quinoa haele hantle ke peo e lokisitsoeng le ho jeoa joalo ka thollo. E ka phehoa le ho jeoa e le 'ngoe, ea eketsoa sopho, kapa ea etsoa phofo' me ea sebelisoa ka bohobe, lino, kapa motoho.

Quinoa e phahametse lithollo tse ling tse ngata ka hore ke protheine e felletseng, ho bolelang hore e na le liasiti tse amino tse robong tseo 'mele ea rona e ke keng ea li etsa ka botsona. E boetse e na le liprotheine tse ngata, liminerale le livithamini tsa B.

Fumana tekanyetso e phetseng hantle ea litapole le quinoa ka risepe ena e monate ea lijo tsa motšehare bakeng sa li-quinoa le likotlolo tse halikiloeng tsa litapole (li-calories tse 336 ha u sebeletsa).

Litsela tse ling tsa ho eketsa likhalori ho li-carbs tse rarahaneng li kenyelletsa:

• ho eketsa tranelate e bolila litapole
• ho eketsa chisi e halikiloeng ho quinoa kapa litapole tse mashed
• ho eketsa mafura a phetseng hantle joalo ka mohloaare kapa oli ea avocado ho halika meroho ea hau
• ho eketsa mehloaare e nkiloeng e le topping
• ho eketsa hummus ho bohobe bo felletseng kapa boqhekanyetsi
• ho sebelisa lebese kapa lebese la soya sebakeng sa metsi a oatmeal kapa lithollo tse ling tse chesang

Litlhapi tse phetseng hantle ke tsela e ntle ea ho fumana limatlafatsi le fiber, ho matlafatsa khalori ea hau, le ho eketsa mabenkele a mesifa ea glycogen.

7. Litlhapi tsa salmone le oli

Joalo ka nama e khubelu, salmon le tlhapi e nang le oli ke mehloli e metle ea protheine le mafura a bohlokoa a phetseng hantle.

Har'a limatlafatsi tsohle tseo tlhapi ea salmon le tlhapi e nang le oli li fanang ka tsona, omega-3 fatty acids ke tse ling tsa bohlokoa le tse tsebahalang.

Ba fana ka melemo e mengata bakeng sa bophelo bo botle ba hau mme ba thusa ho loants'a mafu (14).

Sekhechana se le seng feela sa salmon e hlaha e fana ka li-calories tse 250 le ligrama tse 12 tsa mafura a phetseng hantle. Lipapaka tse tšoanang li sebeletsa ligrama tse 37 tsa protheine ea boleng bo holimo, ho u thusa ho aha mesifa kapa ho nona ().

U ka pheha salmon ka litsela tse fapaneng: ho chesoa ka setimi, ho chesoa, ho tsuba, ho halika, ho baka kapa ho ts'oaroa. U ka leka saalmon e tsubang kapa ua ja saalmon e tala ka sushi le sashimi.

Litlhapi tsa saalm tse sa tsoa khuoa kapa tse hoamisitsoeng hangata li na le theko e batlang e phahame hanyane, empa salmon ea makotikoting ke khetho e potlakileng hape e theko e tlase. Hoo e batlang e le saalmon e nang le makotikoti e hlaha ho e-na le ho lema, e e fa matšoao a holimo bakeng sa phepo e nepahetseng.

Nahana ka mekhoa ena e bonolo, e phetseng hantle ea ho eketsa salmon lijong tsa hau:

• Leka ho fa salate ea hau ea "tuna" e ncha spin, u sebelisa salmon ea makotikoting.
• Etsa salate ea Cobb sebakeng sa salmon ea makotikoting bakeng sa khoho ea setso, ebe u eketsa bacon, lehe le phehiloeng ka thata, avocado, lettuce le tamati.
• Leka litlhapi tsa saalmon tse tsubang. Slather cream chisi ka bohobe bo felletseng ba lijo-thollo kapa li-crackers, eketsa saalmon e tsubang, 'me holimo le likomkomere, lilae tsa langa le le lej kapa capers.
• Etsa salate ea salmon ka meroho e makhasi, asparagase, le mafura a tletseng mafura a Greek yogurt, mayonnaise kapa tranelate e bolila.

Salmone le litlhapi tse ling tse mafura ke mohloli o motle oa mafura a omega-3 a phetseng hantle haholo. Li boetse li fana ka protheine ea boleng bo holimo ho u thusa ho aha mesifa.

8. Lisebelisoa tsa protheine

Ho nka liprotheine tse tlatsetsang ke leano le tloaelehileng bakeng sa baatlelete le lihahi tsa 'mele tse batlang ho nona. Ho na le mefuta e mengata e fumanehang, ho kenyeletsoa protheine ea whey, soya, lehe le pea.

Whey protein supplements le mass gainers (li-supplements tse ka u thusang ho fumana boima ba mesifa) e ka ba maano a bonolo haholo le a bolokang chelete a ho nona, haholo ha a kopantsoe le koetliso ea matla (16).

Batho ba bang ba nahana hore whey protein ha e na bophelo bo botle kapa ha se ea tlhaho, empa ha ho joalo. Protheine ea Whey e entsoe ka lebese mme e bonts'itsoe ho thusa ho ntlafatsa matšoao a bophelo bo botle le ho fokotsa kotsi ea mafu (17).

Li-protein tse tlatselletsang e kanna ea ba tsa bohlokoa le ho feta haeba le uena u ntse u koetlisa kaha litlhoko tsa hau tsa protheine tsa letsatsi le letsatsi li eketseha.

Joalo ka nama le lihlahisoa tse ling tsa liphoofolo, whey protein e na le li-amino acid tsohle tse hlokahalang ho hlasimolla kholo ea mesifa ().

U ka e sebelisa pele kapa ka mor'a ho ikoetlisa le ka nako efe kapa efe motšehare.

Tsela e bonolo ka ho fetisisa ea ho eketsa phofo ea protheine lijong tsa hau ke ka protheine smoothie, haholo-holo lijo tsa hoseng. Seo se u fa letsatsi lohle ho eketsa lijong tse matlafatsang le li-snacks ho netefatsa hore o fumana phepo e nepahetseng ea limatlafatsi.

Ka kakaretso, smoothie eo u iketsetsang eona e tla ba le phepo e ntle ho feta ho reka e lokiselitsoeng hantle, e kanna ea eketsa tsoekere le litatso.

Leka risepe ena ea mantlha ea Whey Shake ho qala letsatsi la hau ka lijo tsa hoseng tse matla. Bakeng sa protheine le ho feta, leka ho kenya peanut butter, almond butter, flaxseeds, kapa peo ea chia.

Protheine ea Whey e sa rateheng e ka eketsoa lijana tse kang sopho, litapole tse khotliloeng le oatmeal ho eketsa liprotheine.

Reka inthaneteng bakeng sa litlatsetso tsa protheine.

Liprotheine tse tlatsetsang ke tlatsetso e bonolo ebile e theko e tlaase lijong tsa hau ho u thusa ho eketsa liprotheine tse u li jang.

9. Litholoana tse omisitsoeng

Litholoana tse omisitsoeng ke seneke se nang le likhalori tse ngata se fanang ka li-antioxidants le micronutrients (19).

U ka fumana mefuta e mengata e fapaneng ea litholoana tse omisitsoeng, 'me kaofela li na le tsoekere e phahameng ka tlhaho. Sena se li etsa hore li be ntle bakeng sa ho nona, haholo hobane li loketse ho jeoa le ho latsoeha haholo.

Le ha batho ba bangata ba nahana hore litholoana li lahleheloa ke limatlafatsi tse ngata ha li omisitsoe, ha ho joalo. Litholoana tse omisitsoeng li na le fiber e ngata mme livithamine le liminerale tsa tsona tse ngata li lula li sa senyeha ().

Leka ho kopanya litholoana tse omisitsoeng le mohloli oa protheine, joalo ka ho fokotsa nama, chisi kapa whey protein shake. Li boetse li kopanya hantle le linate le mafura a felletseng a yogurt ea Greece, e fana ka motsoako oa mafura a phetseng hantle, protheine le limatlafatsi tse ling tsa bohlokoa.

Matsatsi a na le phepo, a tletse fiber, 'me a na le li-antioxidants tse ngata. Li boetse lia tenyetseha ebile li bonolo ho li lokisetsa joalo ka seneke se nang le likhalori tse ngata. Matsatsi a mabeli feela a Medjool ka botsona a fana ka likhalori tse ka bang 130 ().

Leka ho tlatsa matsatsi ka botoro ea linate, chisi ea tranelate, kapa lijo-thollo tse phehiloeng joalo ka raese kapa quinoa. Kenya matsatsi a le mong kapa a mabeli ho li-smoothies, lisosese le ho apara bakeng sa monate.

Litholoana tse omisitsoeng li na le likhalori, fiber e phetseng hantle le li-antioxidants. Ke tsela e bonolo ea ho eketsa limatlafatsi le likhalori lijong tsa hau.

10. Bohobe bo felletseng ba lijo-thollo

Bohobe bo felletseng ba lijo-thollo ke mohloli o mong o motle oa carb ho u thusa ho ba boima.

U ka etsa lijo tse bonolo haholo, tse phahameng haholo le lijo tse itekanetseng ka ho kopanya bohobe le mehloli ea liprotheine tse kang mahe, nama le chisi.

Ha u reka bohobe, ikemisetse lijo-thollo tsa tlhaho le bohobe bo nang le peo. Mefuta ea bophelo bo botle, e kang bohobe ba Ezekiele, e fumaneha mabenkeleng a mangata a korosari.

Li-sandwich ke e 'ngoe ea lijo tse bonolo ka ho fetisisa, tse tenyetsehang le tse nkehang habonolo ho u thusa ho eketsa boima ba' mele. Lisebelisoa tsa tsona li lekantsoe feela ke monahano oa hau: nama, chisi, meroho, ho hasana ha botoro ea linate, avocado le tse ling.

Leka e 'ngoe ea lipepepe tsa sandwich. U tla fumana ntho e ngoe le e ngoe ho tloha ho Rubene ea mantlha ho isa ho li wraps tse phetseng hantle ho isa ho tse 'maloa tse nahanoang tse nkang chisi e halikiloeng ea nako e sa lekanyetsoang.

Bohobe ba Sourdough bo se bo tsebahala haholo nakong ea seoa le ka lebaka le utloahalang. Ke bohobe bo nang le phepo le bo khotsofatsang ka ho fetisisa.

Nakong ea seoa sena, ba bangata ba ntse ba ithuta ho qalisa hlama e bolila. Bohobe ba Sourdough bo na le metsoako e meraro feela e bonolo: phofo, metsi le letsoai. Selae se le seng se boima ba ligrama tse 56 se tla u fa likhalori tse ka bang 160.

Libaktheria tse ntle tse phelang ka har'a hlama e fepa libaktheria ka maleng, tse ka matlafatsang sesole sa hau sa 'mele ().

Bohobe bo felletseng ba lijo-thollo bo ka sebetsa hantle ho nona, haholo ha bo kopantsoe le mohloli o motle oa protheine.

11. Li-avocado

Li-avocado li laoloa ka mafura a phetseng hantle.

Ho fapana le litholoana tse ling kaofela, li-avocado li na le khalori e ngata ebile ke lijo tse monate ho u thusa ho nona.

Avocado e le 'ngoe feela e kholo e fana ka likhalori tse 322, ligrama tse 29 tsa mafura, le ligrama tse 14 tsa fiber ().

Li-avocado li boetse li na le livithamini tse ngata, liminerale le metsoako e fapaneng ea limela.

Leka ho eketsa li-avocado lijong tsa hau tsa mantlha le lijana tse ling tse kang li-omelets kapa sandwich.

E 'ngoe ea litsela tse tsebahalang haholo le e bonolo ka ho fetisisa ea ho natefeloa ka avocado ke toast ea avocado. Tlanya feela avocado ebe u e hasanya holim'a toast ea hau. Ho bonolo joalo!

Litsela tse ling tse monate tsa ho natefeloa ke avocado tse fapaneng li kenyelletsa:

• guacamole
• lisalate
• lisopho
• thatela
• sandwich
• Li-fries
• sushi
• joalo ka topping
• e le moemeli oa mayonnaise
• koetsoe
• baked
• sotsoe

Li-avocado li tletse mafura a phetseng hantle le limatlafatsi. Li tenyetseha ebile li ka eketsoa lijong tse fapaneng tse fapaneng kapa tsa jeoa ka botsona.

12. Lijo-thollo tse phetseng hantle

Lijo-thollo tse phetseng hantle e ka ba mohloli o motle oa li-carb, likhalori le limatlafatsi.

Ha o ntse o lokela ho qoba ho sebetsoa, ​​lijo-thollo tse ngata tse tsoekere, mefuta e phetseng hantle, joalo ka oatmeal e phehiloeng ka lebese le felletseng, e ka ba mohloli o moholo oa carb ho eketsa lijo tsa hau.

U tla fumana likhalori tse ka bang 130 ho tsoa koping e le 'ngoe ea oatmeal e phehiloeng, hammoho le likhalori tsa lebese kapa li-toppings tseo u li eketsang ().

Nahana ka ho tlotsa li-oats tse chesang, li-oats tsa bosiu bo le bong, kapa yogurt e mafura e felletseng ka:

• linate
• litholoana tse omisitsoeng
• peo ea chia
• monokotsoai o sa tsoa khuoa
• maiketsetso granola

Lijo-thollo le habore tse thehiloeng ka lijo-thollo le tsona li na le limatlafatsi tse molemo tse kang fiber le li-antioxidants tse phetseng hantle (25).

Ha u reka lijo-thollo, tsepamisa maikutlo likhethong tsena tse phetseng hantle:

• habore
• granola
• mefuta e mengata
• matlapi a korong
• Letšoao la Ezekiele

Etsa bonnete ba hore u bala lengolo 'me u qobe lijo-thollo tse nang le tsoekere e eketsehileng. Khetha ba nang le fiber haholo ha ho khonahala.

Granola ke motswako o nang le khalori e ngata haholo ea lijo-thollo, litholoana tse omisitsoeng le linate. E ruile liprotheine, fiber, le micronutrients. Senoelo sa halofo feela sa granola se ka fana ka likhalori tse pakeng tsa 200-300.

U kanna ua batla ho leka ho iketsetsa granola ho qoba tsoekere e ekelitsoeng liphetolelong tse ling tse rekiloeng ka lebenkeleng.

Ho ja lijo-thollo e ka ba mokhoa o motle oa ho nona le ho ja fiber e ngata. Leha ho le joalo, khomarela mefuta e phetseng hantle joalo ka oatmeal.

13. Mehala ea lijo-thollo

Mefuta e meng ea lijo-thollo tse phetseng hantle 'marakeng e ka ba seneke se bobebe se phahameng ha o le tseleng. Boholo ba mekoallo bo lipakeng tsa likhalori tse 150-200.

Hape ke khetho e ntle pele kapa kamora nako ea thupelo kaha ba tloaetse ho ba le motsoako oa li-carbs tse liehang ho potlaka.

Joaloka seneke kapa lijo ha u ntse u tsamaea, leka ho kopanya bareng ea lijo-thollo le mehloli e meng ea protheine, joalo ka mafura a Greek a mafura, mahe a phehiloeng, maqeba a batang a nama kapa protheine e sisinyehang.

Le ha libaka tse ling tsa lijo-thollo li phetse hantle, tse ling tse ngata li kentse tsoekere, oli, letsoai le lithibelo tse sa rateheng. U kanna ua batla ho leka ho iketsetsa mekoallo ea hau. Ho bonolo haholo ho feta kamoo u ka nahanang.

Leka lipepepe tsena ho iketsetsa libaka tsa hau tsa lijo-thollo. Hangata, o tla hloka metsoako e fokolang feela, mme o kanna oa ba oa ba le eona hona joale.

Empa haeba u sa sebetse ka kichineng, ho a khonahala ho fumana maballo a lijo-thollo a rekiloeng lebenkeleng. Etsa bonnete ba hore o khomaretse mekoallo e entsoeng ka lithollo tse phetseng hantle le lisebelisoa tse ling tse phetseng hantle, joalo ka litholoana tse omisitsoeng, linate kapa peo.

Khomarela mekoallo ea lijo-thollo e nang le lithollo le lisebelisoa tse ling tse phetseng hantle, joalo ka litholoana tse omisitsoeng le linate.

14. Tsokolate e lefifi

Tsokolate e lefifi ea boleng bo holimo e fana ka lithane tsa li-antioxidants le melemo ea bophelo bo botle.

Tsokolate e lefifi e nang le bonyane cocoa ea 70 lekholong (peo eo tsokolate e entsoeng ka eona) ho thoe e thusa ho laola lihormone tsa khatello ea maikutlo le tsoekere maling.

E kanna ea thusa ho fokotsa kotsi ea lefu la pelo, mofetše o mong, ho ruruha, khatello ea maikutlo le mofuta oa 2 oa lefu la tsoekere. (26).

Joaloka lijo tse ling tse mafura a mangata, chokolete e lefifi e na le khalori e phahameng haholo, ho bolelang hore ho bonolo haholo ho fumana likhalori tse ngata ho eona.

Sebaka se seng le se seng sa 100 gram (3.5-ounce) se nang le li-cocoa tse 60-75% se na le likhalori tse ka bang 600 mme se tletse li-micronutrients le metsoako e khothalletsang bophelo bo botle, ho kenyeletsoa fiber, magnesium le antioxidants ().

Ho na le mekhoa e mengata ea ho natefeloa ke chokolete e lefifi ntle le ho e ja e otlolohile.

Khabisa lijo-thollo tsa hau tsa hoseng ka eona, beha li-curls tse 'maloa holim'a poleiti ea litholoana, kapa u etse chokolete e chesang e chesang (kapa e noang) joaloka batho ba Parisia.

U ka etsa li-dessert tsa chokolete tse phetseng hantle, joalo ka ho longoa ke matla, li-truffle tsa molato tse se nang molato, kapa pudding ea avocado ea peanut butter.

Litsela tsa mabenkele a maholo li tletse ka mefuta le litšoaneleho tse ngata tsa chokolete e lefifi. Etsa bonnete ba hore o khetha boleng bo holimo bo nang le cocoa e bonyane liperesente tse 70.

Sheba tataiso ena bakeng sa malebela a ho reka a litsebi.

Tsokolate e lefifi e tletse li-antioxidants le limatlafatsi tse ling, hammoho le lik'halori tse ngata ho u thusa ho nona.

15. Cheese

Cheese e bile lijo tse tloaelehileng ka makholo a lilemo.

Joaloka chokolete e lefifi, e na le lik’halori le mafura a mangata. Chelete e le 'ngoe ea chisi ea cheddar (ligrama tse 28) e na le likhalori tse 110 le ligrama tse 7 tsa protheine (). Phofo e le 'ngoe e nyane ho feta kamoo o ka nahanang. E batla e lekana le para ea li-dice.

Kaha chisi e monate, o ka e kenya lijong tse ngata mme o eketsa habonolo likhalori tse makholo a 'maloa.

Cheese e fumaneha ka mefuta e mengata, ho tloha ho ea tranelate, ho ea ho e bonolo, ho ea ho e thata. Sheba lenane lena la li-cheeses tse phetseng hantle ho fumana hore na ke life tse lumellanang le mahalapa a hau hantle.

Lijoe tse ngata li na le k'holeseterole e ngata le mafura a mangata. Joaloka lijo tse ngata tse nang le lik'halori tse ngata, li-chees tsa mefuta eohle li jeoa ka mokhoa o itekanetseng.

E 'ngoe ea lijana tsa chisi tse ratoang haholo ke mac le chisi. E theoha habonolo, leha o sena takatso ea lijo. Leka risepe ena ea mac le chisi bakeng sa mofuta o phetseng hantle oa thatohatsi e sa feleng.

Oh, 'me re ke ke ra lebala ho bua ka sandwich ea chisi e halikiloeng. Nako le nako, bohobe bo felletseng ba lijo-thollo kapa limafine tsa Senyesemane, ke mang ea ka hanang thatohatsi ea rona ea bongoaneng?

Cheese ke mohloli o motle haholo oa protheine ebile e na le mafura a phetseng hantle. E kenye lijong haeba u hloka khalori le tatso ea tatso.

16. Mahe a felletseng

Mahe ke e 'ngoe ea lijo tse matlafatsang ho aha mesifa lefatšeng ka bophara. Li fana ka motsoako o motle oa liprotheine tsa boleng bo holimo le mafura a phetseng hantle. Lehe le leng le le leng le leholo le tala le boima ba ligrama tse 2, le khetla (ligrama tse 50), le na le likhalori tse ka bang 74 ().

Hape ke habohlokoa haholo ho ja lehe kaofela. Ebile, hoo e ka bang limatlafatsi tsohle tse molemo tse mahe li fumanoa ka yolk.

Hafeela u sena mamello ea mahe, ha ho na lebaka la ho fokotsa tšebeliso ea lehe la hau - o ka ja mahe a mararo habonolo ka letsatsi haeba o batla.

Ebile, baatlelete ba bangata kapa lihahi tsa 'mele ba tla ja tse tšeletseng kapa ho feta ka letsatsi.

Mahe a tenyetseha haholo 'me a ka pheha ka mekhoa e mengata, ho kenyelletsa ho belisoa, ho tsongoa hampe, ho hadika, ho baka le ho hahlaula.

Li sebelise ka:

• lisalate
• casseroles
• sandwich
• li-muffin tsa mahe tse besitsoeng
• boemedi ba bohobe
• li-dessert tse kang custard ea lehe le créme brulee (ka tekano, ehlile)

Li-omelets ke lijo tse ratoang haholo nako efe kapa efe ea letsatsi. O ka eketsa nama, veggies le chisi, ebe o tlatsa ka tranelate e bolila le avocado bakeng sa khalori e phahameng ea extravaganza.

Leka lipepepe tsena bakeng sa lijo tsa hoseng tse ntle tsa mahe ('me re ke ke ra tseba hore na u na le tsona lijong tsa mots'eare kapa tsa mantsiboea).

Mahe ke e 'ngoe ea lijo tse ntlehali bakeng sa ho aha mesifa. Ha ho na moeli palo eo u lokelang ho e ja ka letsatsi, 'me li tletse limatlafatsi.

17. yogurt e mafura ka botlalo

Yogurt e mafura a Greek ke seneke se seng se phetseng hantle ebile se bonolo. E na le boemo bo botle ba phepo e nepahetseng, ho kenyelletsa le motsoako o leka-lekaneng oa protheine, carbs le mafura.

E 'ngoe le e' ngoe ea li-ounise tse 6 e sebeletsang ka yoghurt ea lebese e tla u fa likhalori tse 165 le ligrama tse 15 tsa protheine, 'me ke pele o eketsa li-combos tsa hau tse monate le li-toppings ().

Ho na le li-snacks tse ngata tse phahameng tsa khalori le diresepe tse matlafatsang tsa ho eketsa boima ba 'mele tse thehiloe ka yogurt. Tse seng kae ke tsena:

• Yogurt le litholoana: Kopanya likotlolo tse 1-2 tsa yogurt le litholoana tse ncha kapa tse omisitsoeng. U ka eketsa linate, lipeo, mahe a linotši, granola, chokolete e lefifi, kapa li-flakes tsa coconut.
• Pudding ea pere ea pereate ea chokolete: Kopanya likotlolo tse 1-2 tsa yogurt le 100% ea phofo ea cocoa, peanut kapa botoro efe kapa efe ea linate, le senoko se kang stevia, mahe a linotši kapa tsoekere. U ka eketsa Whey e ngata bakeng sa liprotheine tse ngata.
• Parfait ea yogurt: Kopanya linoelo tse 1-2 tsa yogurt le granola le monokotšoai o tsoakiloeng ka mekhahlelo ho etsa lijo tsa hoseng tse hlabosang le tse leka-lekaneng kapa seneke se phetseng hantle.
• Smoothies: Mafura a felletseng a Greek ke tlatsetso e ntle ho hoo e batlang e le smoothie efe kapa efe ho eketsa liprotheine le ho e fa creamier, botenya bo kang ba milkshake.

Leka lebese le felletseng la yogurt ea Greek bakeng sa likhalori tse ngata le ho feta, tsoekere e fokolang, le liprotheine tse fetang habeli tsa yogurt e tloaelehileng (). Yogurt ea Greece e na le mathata ebile e na le tumellano e tenya. Sena se etsa hore e be se setle bakeng sa li-toppings kapa joalo ka seneke se monate se le seng.

Ho khetha yogurt e ntle ka ho fetisisa har'a likhetho tse ngata lebenkeleng ho ka ba thata. Bala lengolo 'me u qobe ba nang le li-additives tse kang tsoekere, thickeners, kapa li-preservative.

Batla malebela a ho reka mona.

Yogurt e mafura a Greek ke sesebelisoa se seng se ka u thusang ho eketsa mafura le protheine lijong tsa hau. E ntle ka bo eona kapa e le sesebelisoa se sebetsang lijaneng tse ngata.

18. Mafura le lioli tse phetseng hantle

Mafura le lioli tse phetseng hantle ke tse ling tsa lijo tse nang le likhalori tse ngata lefatšeng ().

Ho eketsa feela khaba e le 'ngoe ea oli ea mohloaare (15 mL) ea oli ho lisosene, lisalate le nakong ea ho pheha ho ka eketsa likhalori tse 120 kapele).

Lioli tse phetseng hantle li kenyelletsa:

• oli ea mohloaare e sa tsoakoang
• oli ea avocado
• oli ea kokonate

Mokhoa o mong o tloaelehileng oa ho fumana mafura a phetseng hantle ke ho ba le kofi ea botoro bakeng sa lijo tsa hoseng kapa joalo ka seneke se nang le likhalori tse ngata. Koahela kopi ea kofi e ritetsoeng ka oli ea kokonate le botoro e sa tsoakoang ho fihlela e shebahala joaloka lekoeba le koahetsoeng.

Ho bohlokoa ho kenyelletsa mafura le lioli tse phetseng hantle lijong tsa hau, haholo haeba o leka ho nona. Khomarela ho lioli tse phetseng hantle joalo ka mohloaare le oli ea avocado.

Ntlha ea bohlokoa

Lekunutu la ho nona ke ho ja likhalori tse ngata khafetsa ho feta ha o chesa ka ts'ebetso.

Ho phahamisa litekanyo le hona ho bohlokoa, e le hore likhalori tse eketsehileng tse tsoang lijong le li-snacks tse phahameng li ka sebelisoa ho aha mesifa ho fapana le ho eketsa mafura feela.

Kenya lijo tse lenaneng lena lijong le mererong ea lijo eo u e ratang le eo u ka e khomarelang nako e telele.