4 Lijo tsa Lehlabula tse Phethahalang Tse Seng

Litaba

• Tlhahlobo bakeng sa

Nahana hore o laela khetho e ntle ea bikini? Lijo tse ling tsa lehlabula tse bonahalang li le bobebe ebile li phetse hantle li qetella li paka mafura a mangata ho feta burger! Empa malebela ana a lijo a ka u thusa ho qoba likotsi tsa terene ea lijo tsa hlabula. Bongata ba batlōli ba lijo tsa lehlabula ha baa tlameha ho ba - malebela a rona a lijo a u thusa ho li hloekisa esita le ho phethela lehlabula boholo bo bonyenyane ho feta kamoo o bo qalileng.

Bohata ba Phokotso # 1: Lobster

Lobster ke lehlabuleng seo botoro e leng sona; tlameha. Mohatla o mong oa makhala o na le likhalori tse ka bang 200 le ligrama tse 3 tsa mafura. Ha e mpe. Empa e qete ka senoelo sa 1/4 sa botoro 'me joale u ntse u sheba lik'hilojule tse 600 le ligrama tse 47 tsa mafura.

Malebela a lijo tse fokolang-tlase-tlase:

•Sebelisa lero la lemone. Penya lemon ka holimo ho eketsa mongobo le tatso.

• Ho rotha! Haeba u ea botoro, tšela likhaba tse 2 tsa metsi kaholimo ho ena le ho khotsofatsa ho longoa ho hong le ho hong. E u bolokela likhalori tse 200 le ligrama tse 22 tsa mafura.

•Latsoa metsi a phehang. Ha u phehile lobster ea hau, eketsa veine, meroho le litlama bakeng sa nama e monate haholoanyane. Mokelikeli o phehang o ka fokotsoa hape ho ba sopho e kenang ho felisa botoro ka botlalo.

• Leka shrimp ho e-na le hoo. Li-shrimp tse 10 tse mahareng li bitsa lik'hilojule tse 60 feela le ligrama tse 0 tsa mafura. Li tšele ka kopi ea 1/4 ea cocktail sauce-e tla u fumanela lik'hilojule tse 100 feela 'me u se na mafura.

RECIPE: Quinoa Salad le Shrimp

Healthy Fake-Out #2: Honey Mustard

Lehlabula ke nako e ntle ea ho ja li-sandwich, 'me le hoja boholo ba mosetareta bo na le lik'hilojule tse 9 tse nang le phepo e ntle le ligrama tse 0,6 tsa mafura ka khaba ea mosetareta oa mahe a linotši. Likhaba tse peli li paka lik'hilojule tse 130, ligrama tse 11 tsa mafura, ligrama tse 6 tsa tsoekere, 'me hangata li na le sirapo ea poone ea fructose e ngata.

Litlhahiso tsa ho fokotsa boima ba 'mele:

•Iketsetse mahe a linotsi mosetareta. Sebelisa likhaba tse 1 ho ea ho tse 2 tsa mosetareta o mosehla le hoo e ka bang 1/2 ea khaba ea mahe a linotši. Matlooa ao ke lik'hilojule tse 43 le ka tlase ho grama e le 'ngoe ea mafura.

•E nokele. Kenya sebaka sa Dijon kapa mosetareta o mosootho o nang le linoko. U tla fumana tatso e ngata bakeng sa likhalori tse 9 feela tsa khaba.

• Kenya litholoana, joalo ka likhae tsa liapole, hore ka tlhaho u natefise sandwich ea hao. E u bolokela likhalori tse fetang 100 le ligrama tse 10 tsa mafura.

Healthy Fake-Out #3: Lifaha

U ne u li kenya ka ice cream cone ea hau ha u sa le ngoana 'me joale u li kenya ho fro yo ea hau bakeng sa phekolo e se nang molato. Eseng kapele hakana! Li-toppers tsena tse tsoekere li jara lik'hilojule tse 70 ka teaspoon-'me ho ka etsahala hore ebe, u fumana ho feta teaspoon ea tsona khouneng ea hau.

Litlhahiso tsa ho fokotsa boima ba 'mele:

• Kenya litholoana tse mebala-bala. U ke ke ua hloloheloa ke mookoli oa mebala ha u eketsa khaba e le 'ngoe ea tse tala, blueberries, fragole, mango le kiwi.Kakaretso ea litšenyehelo tsa khalori? 21 lik'hilojule tse nyane.

•E tlole. Ipotse hore na li-sprinkles li hlile li lekana le lik'hilojule tse eketsehileng. Ha li fane ka tatso efe kapa efe mme mohlomong ha li eketse khotsofalo ea hau.

LEKA TSENA !: Li-Desserts tse phahameng tsa 5 tse hlasimollang tsa lehlabula

Fake-Out # 4: Veggie Burger

Le ha li-burger tse ngata tsa veggie tse rekiloeng lebenkeleng li na le likhalori le mafura a loketseng, lireschorente tsa veggie burger li ka ba le likhalori tse fetang 420 le ligrama tse 16 tsa mafura. Veggie burger e 'ngoe e kholo ea lireschorente e paka li-calories tse 610 le ligrama tse 28 tsa mafura.

Litlhahiso tsa ho fokotsa boima ba 'mele:

•E-ea bakeng sa nama ea khomo (ka linako tse ling). Li-hamburger tse ngata tsa motheo li na le lik'hilojule tse 350 le ligrama tse 13 tsa mafura. Le ha o sa batle ho ja nama e khubelu khafetsa, hape ha o batle burger ea veggie e pakang ligrama tse 28 tsa mafura.

•Leka li-shrimp kapa tlhapi e halikiloeng holim'a bane. Etsa bonnete ba hore ha ba na bohobe pele!

• Kenya meroho ka hara mokotlana. Samentjhisi ea meroho e halikiloeng lethathamong le thata la 6 "e na le likhalori tse ka bang 230 le ligrama tse 3 tsa mafura. Hape: E latsoa haholo 'me e u fumanela limatlafatsi tse ngata tseo u li hlokang.

Lipale Tse Amanang

•Bonus Cookbook: Li-burgers tse 6 tse u bolokang u le Monyane

•Malebela a Mang a Lijo tsa Lehlabula

•Morero oa hau oa kamora 'kolobe

Tlhahlobo bakeng sa