Li-snacks tsena tse 11 tse matlafatsang li tla u sutumelletsa ho thella ha hao mantsiboea
Litaba
- Libanana tse ncha le liapole
- Yogurt le Thollo
- Makipikipi
- Halofo ea Sandwich ea Turkey
- Pelepele e khubelu le Hummus
- Lialmonde le Walnuts
- Litlhapi tsa Soy
- Tlhahlobo bakeng sa
Ke 10 a.m., lihora tse 'maloa feela ka mor'a ho ikoetlisa le lijo tsa hoseng,' me u se u qala ho utloa matla a hao a fokotsehile. Mme ha o se o ntse o e-na le linoelo tse peli tsa kofi, o lokela ho nkela lintho joang? Amohela li-munchie tsa hau.
"Ho ja lijo tse bobebe ho boloka metabolism ea hau e ntlafalitsoe hape ke mokhoa o motle oa ho matlafatsa matla a hau," ho bolela Tara Gidus, RD Empa bareng ea tsoekere ea tsoekere ha se eona e lokisoang-o hloka seneke se tletseng phepelo ea limatlafatsi ho o boloka pele ho oa hoa lijo tsa mots'eare. Pele o itihela setulong sa deske ea hau, ja lijo tse bobebe tseo Gidus a li ratang haholo.
Libanana tse ncha le liapole
E jere vithamine C, li-antioxidants, le fiber, litholoana ke lijo tse bobebe tse matla ha u hloka matlafatso e nyane. "Ba na le livithamini, liminerale le li-carb tse ntle, tse u fang matla a potlakileng," ho bolela Gidus. Khetha litholoana life kapa life tseo u li ratang — libanana, liapole le lilamunu li fumaneha habonolo hobane ha li hloke sehatsetsi. Le hoja e se tsona tse nkehang habonolo, monokotšoai ke khetho e ntle haholo ea tsoekere e tlase. (U hloka inspo e eketsehileng? Iketsetse boqapi ka mekhoa ena e bonolo le e phetseng hantle ea ho ja litholoana.)
Recommended sebeletsa boholo: Sengoathoana se le seng sa litholoana tse ncha kapa kopi e le 1 ea litholoana tse entsoeng kapa monokotsoai
Lik'halori: 80-120, ho latela litholoana
Yogurt le Thollo
Ha u hloka ho nkeloa holimo joaloka kofi ea espresso — e re, pele u ikoetlisa kapa ha lijo tsa mantsiboea li sa le teng lihora tse ngata — retelehela ho yogurt. Gidus o khothaletsa ho fafatsa lijo-thollo tse hlabosang kaholimo bakeng sa senoko se u matlafatsang se tla u ts'oarella ho fihlela lijo tsa hau tse latelang. O re: "U tla ba le li-carbs ka yogurt le lijo-thollo bakeng sa matla, le protheine e tsoang ka yogurt, e etsang hore u ikutloe u khotše nako e telele," o re.
Recommended sebeletsa boholo: 1 6-ounce setshelo sa yogurt
Lik'halori: 100-200, ho latela hore na o khetha yogurt e se nang mafura kapa mafura a tlase
Makipikipi
E 'ngoe ea lijana tse bobebe tsa eneji e tlase-ho-radar? Motsoalle oa hau oa lifilimi (ho tlosa botoro eo kaofela, ehlile). "Popcorn ke seneke se monate haholo hobane u fumana molumo o mongata le fiber (e etsang hore u ikutloe u khotše), 'me ke lijo-thollo tse felletseng, ka hona e phetse hantle ho feta seneke joaloka li-pretzels," ho bolela Gidus. Ho feta moo, mofuta oa microwave o mafura a tlase o bonolo ho o lokisa le ho ba le lik'hilojule tse tlase. Tšoaea mokotla o sebeletsang o le mong ka har'a lao ea hao ea tafole bakeng sa ho bobebe ha bonolo ha o utloa thapama ea mots'eare. (Ebe u leka ho eketsa li-toppings tsa cal-low le linoko.)
Boholo ba litšebeletso bo khothalelitsoeng: Sephutheloana se le seng sa li-popcorn tse nang le mafura a tlase
Lik'halori: 100
Halofo ea Sandwich ea Turkey
Che, sandwich ha e sa le nako ea lijo tsa mots'eare feela. "Batho ba bangata ba nahana hore lijo tse bobebe li tlameha ho ba lijo tse bobebe, empa le uena u ka ja lijo tsa sebele," ho bolela Gidus. Halofo ea semenche e omeletseng kapa ea khōhō ka bohobe bo felletseng ba koro le mosetareta e u fa li-carb tse matlafatsang le protheine e khotsofatsang eo o e hlokang bakeng sa seneke se monate se o bolokang o fehla lihora tse ngata. (E amanang: Li-sandwich tse 10 tse chesang tse khotsofatsang litakatso tsa hau tsa lijo tsa mariha)
Recommended sebeletsa boholo: Halofo ea sandwich, e entsoe ka li-ounise tse 2 tsa nama e omeletseng ea Turkey le selae se le seng sa bohobe bo felletseng ba koro
Lik'halori: Hoo e ka bang 200
Pelepele e khubelu le Hummus
Hopola lihoete tsa bana le ranch dip eo batsoali ba hau ba neng ba e beha lijong tsa hau tsa mots'eare u sa le ngoana? Munchie ena ke mofuta oa batho ba baholo. Li-veggies le hummus ke li-snacks tse nang le matla a lekaneng, kahoo ha li kopantsoe, ke li-duo tse sa emeng. Theha sephutheloana sa hau sa seneke ka meroho ea Gidus-pepere e khubelu, zucchini, li-mushroom, lierekisi tse tsoekere, le asparagase e tala - bakeng sa tekanyetso ea li-carb, fiber le livithamine. Kopana le khaba e ngata ea hummus, e eketsang protheine ho matlafatsa matla a ho lula a seneke.
Recommended sebeletsa boholo: Likokoana-hloko tse se nang moeli le 1/4 senoelo sa hummus
Lik'halori: Ba ka bang 100
Lialmonde le Walnuts
Ha ho tluoa lijong tse bobebe tsa motlakase, o ntse o ka fumana makumane a litapole ntle le mafura a nang le linate tse halikiloeng. Lialmonde le walnuts li tletse fiber, mafura a phetseng hantle, a u thusang hore u lule u khotše, le limatlafatsi tse kang selenium, vithamine E, le omega-3s. Hobane linate li tsebahala habonolo ho le bonolo ho li ja ho feta tekano, Gidus o khothaletsa leqheka lena: Tlatsa thini e se nang letho ea Altoids ka linate bakeng sa boholo bo phethahetseng ba ho sebeletsa (hoo e ka bang ounce).
Boholo ba litšebeletso bo khothalelitsoeng: 1 ounce ea lialmonde kapa walnuts
Lik'halori: 160-170
Litlhapi tsa Soy
Ka nako e 'ngoe u batla ho phiri fatše ka mokotla o felletseng oa lijo tse bobebe, le li-crisps tsa soya tse lokileng. E entsoe ka protheine ea soya e ikhohomosang, ts'ebetso ena e phetseng hantle ho chip ea hau ea setso ke "ntho e letsoai, e makukuno, e bobebe eo ba bangata ba rona re e batlang ka bohobe bo bobebe." 'Me ka ligrama tse ka bang hlano tsa protheine ka ho sebeletsa, ba na le matla a ho lula ho feta mokotla oa li-chips tse tloaelehileng kapa li-pretzels.
Boholo ba litšebeletso bo khothalelitsoeng: 1 mokotla o sebeletsang 2 (ja ntho e felletseng!)
Lik'halori: 140