Katie Dunlop oa Love Sweat Fitness o Abelana Lethathamo la Hae la Lijo tsa Beke le Beke—Le Recipe ea ho ea Lijong tsa Mantsiboea
Litaba
- Thuto #1: Lijo tse phetseng hantle li ka ba monate.
- Thuto # 2: E-ea lebenkeleng ka morero.
- Thuto # 3: Aha lijo ho potoloha le liprotheine tse omeletseng, li-carbs tse mafura le mafura.
- Tlhahlobo bakeng sa
Katie Dunlop o ithutile ho hongata ka phepo e nepahetseng ho theosa le lilemo. "Hoo e ka bang lilemo tse 10 tse fetileng, ke ne ke phela bophelo bo seng botle", ho hopola mokoetlisi le mohlohlelletsi. Lintho tseo a neng a nahana hore li phetse hantle li ne li na le mangolo a kang "a se nang tsoekere," "a tlaase-cal" le "a se nang mafura." Empa qetellong, Dunlop o ile a hlokomela hore lijo tsena li ne li sa mo etse hore a ikutloe a le monate hakaalo.
Joale pono ea hae e fetohile ka botlalo. "'Bophelo bo botle' 'me seo se se bolelang se fetohile ka ho feletseng ho' na. Ke fetohile haholo ho lumellana le se ikutloang hantle 'meleng oa ka le ho leka ho mamela hore na e arabela joang, "ho bolela Dunlop. Ke ka tlhokomeliso ena Dunlop a ileng a khona ho theola liponto tse 45-mme a e boloka. (Hobane o na le hypothyroidism, e ka bakang boima ba ’mele, ho ela hloko hore na mefuta e fapaneng ea lijo e etsa hore a ikutloe joang—’me e—haholoholo bohlokoa.)
Filosofi ea hae ea ho ja e phetseng hantle? O re: "Ha e le hantle ke ho tlatsa 'mele oa ka ka lijo tse felletseng le metsoako ea' nete, le ho etsa bonnete ba hore ke hlokomela ka hloko hore na lijo tse fapaneng li ama matla a ka joang." "Joale, ke etsa liphetoho ho latela." Pele, lithuto tse tharo tsa bohlokoa tseo a ithutileng tsona, le mokhoa oa ho li sebelisa.
Thuto #1: Lijo tse phetseng hantle li ka ba monate.
Dunlop o re: "Ke nahana hore batho ba bangata ba nahana hore haeba ho na le ho hong ho phetseng hantle, ho ke ke ha latsoa monate. Empa seo se ne se ke ke sa fetela 'neteng. "Ho 'na, ho hlile ho mabapi le ho ithuta ho iqapela. Ha u ntse u ja lijo tse phetseng hantle le tse molemo ho uena, litakatso tsa hau lia fetoha. Empa hape, o ka fumana tatso e ngata haholo meroho le lijo tsa' nete tse nang le linoko le linoko. Joale lijo tseo ke li jang li monate ebile li na le tatso ho feta eng kapa eng eo ke neng ke e ja pele. "
Thuto # 2: E-ea lebenkeleng ka morero.
Matsatsing ana, Dunlop o boloka thane ea lijo tse tloaelehileng letsohong ka hona likhetho tse phetseng hantle li fumaneha habonolo. 'Me ha ho mohla a fihlang lebenkeleng la korosari ntle le lethathamo. Ka tsela eo, a ka netefatsa hore o lula tseleng.
"Mmoho le seo, ke hlile ke leka ho reka perimeter, hobane ke moo u tla fumana lintho tse phetseng hantle le lisebelisoa tsa lijo tse felletseng mabenkeleng a mangata," o re. "Joale ha ke kena liphasejeng, ke na le lethathamo leo 'me ke tseba seo ke se hlokang-kahoo ha ke na monyetla oa ho tšoara mekotla eo e sa tloaelehang ea li-chips."
Ke batla lenane le lenyane la inspo? Mona ke tse ling tsa lintho tseo u tla fumana hangata lenaneng la korosari la Dunlop:
- Meroho e mengata: "Meroho ke palo ea ka ea kamehla. Kamehla ke fumana lintho tse kang celery le asparagus."
- Salmone, khoho le Turkey: O rata ho e kopanya le liprotheine tse fapaneng tse otileng.
- Mahe a phehiloeng ka thata a phehiloeng pele: "Tsena li etsa hore ho be bonolo ho ba le mohloli o potlakileng oa protheine o seng o loketse ho ea."
- Botoro ea almonde le botoro ea cashew: "U ka li kenya ka li-smoothies, ka toast, kapa ka ho chesa le tsona."
- Avocado: "Avocado ke e 'ngoe ea mafura ao ke a ratang ka bophelo bo botle. U ka etsa ho hongata haholo ka bona."
- Li-crisps tsa Parmesan: O li sebelisa e le topping topping.
- Lithupa tsa Turkey"" Kamehla ke rata ho ba le tsena bakeng sa ho ja lijo tse bobebe. Ho bohlokoa feela ho sheba tse se nang tsoekere. Empa ke seneke se seholo se nang le protheine. "
- Litapole tse monate: "Ke li ja e le seneke se nang le botoro ea almonde kapa ke etsa li-fries tsa french. Li tenyetseha haholo ebile ke mohloli o moholo oa fiber le lik'habohaedreite tse phetseng hantle."
Thuto # 3: Aha lijo ho potoloha le liprotheine tse omeletseng, li-carbs tse mafura le mafura.
"Bakeng sa lijo tsohle tsa ka, ke leka ho kenyelletsa mafura a phetseng hantle, protheine e phetseng hantle, carb e phetseng hantle le meroho," Dunlop oa hlalosa. Template eo e sebetsa bakeng sa eng kapa eng ho tloha ho tacos ho ea ho smoothie. Ka mohlala, ka smoothie, a ka sebelisa lebese la linate, botoro ea almonde, monokotsoai, spinach le phofo ea protheine. O re: "Ka linako tse ling, ke tla eketsa halofo ea kopi ea habore."
Ehlile, ntho ea bohlokoahali ke ho iphumanela bophelo bo leka-lekaneng, 'me e tla ba motho ka mong ho motho e mong le e mong, oa hatisa. Dunlop o re: "Ho tlatsa poleiti ea hau ka li-staples pele ke ntho ea bohlokoa, empa hape u tla khona ho natefeloa ke lintho tse ling ntle le ho ba molato.
A sebelisa foromo ena ea lijo, Dunlop o re o kopanya lisalate tse potlakileng le likotlolo tsa lijo-thollo khafetsa.
Mona ke mokhoa oa ho etsa e 'ngoe ea tseo a li ratang haholo: Saladi e halikiloeng ea Chickpea e nang le Creamy Ranch Dressing.
Lisebelisoa:
- Meroho e meholo e tletseng letsoho e tsoakiloeng
- Ditamati tsa Cherry, tse lesotsoe
- Raese e sootho e phehiloeng
- Li-chickpea tse halikiloeng tse halikiloeng, tse rekiloeng ka lebenkeleng kapa tse entsoeng ka maiketsetso
- 1-2 tablespoons avocado, sliced
- Liaparo tse matla tsa khetho e matla ea Creamy Ranch
Litsela:
- Ho futhumatsa raese, haeba u lakatsa.
- Beha meroho e tsoakiloeng ka sekotlolo. Litamati tse behiloeng, raese e sootho, li-chickpe le avocado ka holimo.
- Qetella ka ho apara salate.