8 Lijo tse nang le phepo e nepahetseng

Litaba

• Hlakola Kokonate
• Cocktail ea Metsi
• Koahela Lebese la Avocado
• Chill Out le Edamame
• Bake ka Linaoa tse Ntšo
• Tenya ka ho Cauliflower
• Marinate le Kofi
• Khetha Oats
• Litholoana tsa "Choc"
• Tlhahlobo bakeng sa

Ke khale o sebelisa yogurt ea Greek ho e-na le tranelate e bolila, mayo le tranelate; e ntlafalitsoe ho tloha ho pasta e tšoeu ho ea ho li-noodle tsa koro; 'me mohlomong esita le li-wraps tse chekiloeng bakeng sa makhasi a lettuce. Lintho tsohle tse bohlale tse tsamaeang-mme, ka lehlohonolo bakeng sa li-buds tsa rona tsa tatso, liqeto tse bonolo ha li emise moo. Menyetla ea lijo tse u loketseng e batla e sa feleng, ka hona, boloka li-avocado, linaoa tse ntšo, kofi, esita le chokolete e lefifi, 'me u qale ho etsa diresepe tsohle tseo u li ratang li phele hantle.

Hlakola Kokonate

Cocktail ea Metsi

Le ha joala e se khalori e tlase, metsoako e tsoekere eo u e eketsang ho noa e ka u thusa. Leka metsi a coconut ho fapana, a nang le khalori e 6 e lekanang hora. "E fana ka li-electrolyte tsa bohlokoa joalo ka potasiamo, magnesium le calcium," ho bolela Patricia Bannan, R.D., sengoli sa E-ja Hantle Ha Nako e Le thata. "Tsena li ka 'na tsa u thusa hore u lule u le metsi 'me kahoo u qobe ho tsuba ha u ka li feta." Etsa bonnete ba hore u khetha metsi a tlhaho a kokonate, eseng ho tsepamisa mohopolo, bakeng sa hooch e phetseng hantle.

Koahela Lebese la Avocado

Eseng feela bakeng sa guac, avocado e sebetsa hantle ho nka sebaka sa botoro ho thepa e besitsoeng joalo ka limafine le bohobe ntle le ho fetola tatso, ho rialo Diane Henderiks, RD, seapehi le mothehi oa Dish le Diane. Sebelisa palo e lekanang ea avocado e hloekileng joalo ka ha u ka tlotsa botoro, 'me u tla boloka likhalori tse ka bang 80, ligrama tse 9 tsa mafura, le ligrama tse 7 tsa mafura a tletseng ka khaba. Etsa phetoho e tšoanang ea 'ngoe ho ea ho e' ngoe bakeng sa mayo ho apara le li-sandwich tse kang tuna fish ho tlosa lik'hilojule tse ka bang 70, ligrama tse 8 tsa mafura, le gram e le 'ngoe ea saturated ka khaba. Henderiks oa eketsa: "Ha u ntse u sila le ho whisk avocado, e ba bonolo haholoanyane.

RELATED: 10 Lijo Tse Monate Tsa Avocado

Chill Out le Edamame

Boloka mokotla oa edamame ka sehatsetsing sa hau, 'me u sebelise linaoa tse nyane tse tala e le li-ice cubes ka har'a smoothie ea hau bakeng sa mohloli o motle oa protheine ea semela, Henderiks o re. Kotara feela ea kotara e na le ligrama tse 3 bakeng sa lik'hilojule tse 30.

Bake ka Linaoa tse Ntšo

Li-brownies ha li tsejoe hantle ka ho phela hantle, empa ho eketsa linaoa tse ntšo ho ka thibela li-spikes tsa tsoekere maling tse atisang ho amahanngoa le ho ja lipompong, Bannan o re. Che, linaoa ha li fetole tatso, empa li eketsa ho tlatsa liprotheine le fiber le ho etsa lijo tse theolelang. Haeba risepe ea hau e hloka kopi ea phofo, e fetole ka kopi ea puree ea linaoa e ntšo. Bonase: Joale lijo tsa hau ha li na gluten.

Tenya ka ho Cauliflower

Cauliflower e chesehang e nang le carb e tlase e ja ho fapana le litapole tse khotliloeng e ka sebelisoa ho etsa sopho e monate ea vegan. "Eketsa tse ling tsa veggie efe kapa efe eo u tla e sebelisa ka sopho qalong, ebe u e tlosa hang ha e phehiloe, puree ho fihlela e boreleli, ebe ue khutlisetsa pitseng, u eketsa senoelo ka nako ho fihlela sopho e tenya," Henderiks o re. Cauliflower, lihoete, zucchini, litapole le linaoa tse tšoeu kaofela li sebetsa hantle. U ka ba ua theola li-veggies tse hloekileng bakeng sa tranelate, empa etsa bonnete ba hore u li etsa hore li be bonolo haholo ka ho kopanya le moro kapa lebese.

Marinate le Kofi

Ka tekano, java e ka itšireletsa khahlanong le lefu la tsoekere la mofuta oa 2, lefu la Parkinson le stroke-hape e fa salmon, nama ea kolobe, steak, bison le khoho tatso e tsubang. Ho sebelisa kofi e entsoeng ho tla nolofatsa nama 'me ho bolela hore u hloka feela oli e nyenyane, haeba e teng. Lumella protheine ea hau e kene ka har'a tatso ea marinade kapa u e lahlele ka seapehing se liehang, Henderiks o re.

Khetha Oats

Ho e-na le ho sebelisa phofo e tšoeu e haellang ka har'a likuku tsa hau, bohobe bo potlakileng le likuku, sila oats ka blender ho fihlela e le phofo e ntle, Henderiks o fana ka tlhahiso. Kenya sebaka sa halofo ea phofo ka phofo ea oat, 'me u ke ke ua hlokomela phetoho e ngata ho ts'ebetsong ha u ntse u eketsa liprotheine tse ngata le hoo e ka bang makhetlo a mane a fiber.

RELATED: Mefuta e meng e thabisang ea Oatmeal

Litholoana tsa "Choc"

Le ka mohla ha ua lokela ho ikutloa u le molato ka ho ja chokolete e nyane e lefifi, joalo ka ha liphuputso li bontša hore e ka theola "cholesterol" e "mpe" mme ea phahamisa "cholesterol" e ntle ea HDL, ea fokotsa khatello ea mali le ho ruruha, ea boloka boko ba hau bo le bohale, le ho thibela lefu la pelo le lefu la tsoekere. Empa senotlolo mona ke "hanyane" kaha li-flavonol tse matla li tla le li-calories le mafura a mangata. Henderiks o rata ho qhibilihisa khaba e le 'ngoe ea chokolete e ntšo ea chips le ho e tšela holim'a litholoana bakeng sa seneke se phetseng hantle kapa setepisi se monate ho khotsofatsa takatso ea hau.

Tlhahlobo bakeng sa