Libaka tsa hoseng tsa Reader

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Ha re u kopa ho romella lijo tsa hau tsa hoseng tse u li ratang tse phelisang hantle, re ile ra koaheloa ke likhopolo tse makholo tse monate. Kamoo ho bonahalang kateng, babali ba Shape ha ba har'a karolo ea 25 lekholong ea Maamerika a sa jeng lijo tsa hoseng! Ntho e ntle hape. Lipatlisiso tse entsoeng ke Univesithi ea Colorado le National Weight Control Registry ka mekhoa ea bophelo ea batho ba ka bang 3,000 ba lahlehetsoeng ke lik'hilograma tse 30 kapa ho feta ('me ba e boloka selemo kapa ho feta) e bontša hore ho ja lijo tsa hoseng kamehla ke e' ngoe ea lijo tsa hoseng. matšoao a molemo ka ho fetisisa a katleho ea ho theola boima ba 'mele. Kahoo ho hlompha sehopotso sa rona sa bo21 sa lilemo, re khethile lijo tsa hoseng tse bonolo ka ho fetisisa tse 21, tse nang le phepo le tse bululetsoeng tse tlisitsoeng ke babali ba 'nete ba SHAPE ka mekhahlelo e supileng.

Lithollo tsa Rise-and-Shine

1. Li-waffle tsa lijo-thollo tse nang le yoghurt le fragole: Li-waffle tse 2 tsa khoebo tsa lijo-thollo tse felletseng. Holimo le 1/2 senoelo sa lowfat vanilla yogurt le 1/2 senoelo sa sliced ​​fragole. Lintlha tsa phepo e nepahetseng: 373 lik'hilojule, 11 g mafura.

"Haeba ke ikutloa ke fokola, ke tšela sirapo ea 'mapa ka holimo bakeng sa monate o monate."

-- Daphne Shafer, Morehead City, N.C.

2. Tomate le Cheese English Muffin: Ka holim'a 'mafene oa Senyesemane oa lijo-thollo o nang le li-ounces tse 2 tsa chisi ea Cheddar e tlaase le lilae tse 2 tsa tamati. Pheha ho fihlela cheese e qhibiliha. Lintlha tsa phepo e nepahetseng: 242 lik'hilojule, 5 g mafura.

"E potlakile ebile e na le lijo-thollo, lebese le meroho."

-- Susan Ackermann, Ellendale, N.D.

3. Peanut Butter Qhibiliha: Hasa lilae tse 2 tsa bohobe ba koro e halikiloeng ka likhaba tse 2 tse fokolitsoeng mafura a peanut butter. Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 320, mafura a 14 g.

"Botoro ea matokomane ea gooey e qhibilihisitsoeng e nka nakoana ho e ja, ka hona lijo tsa hoseng li nka nako e teletsana."

- Pauline Wagnor, Fairlawn, Ohio

Setsebi sa rona sa phepo e nepahetseng se re "Lihlahisoa tsa bohobe ba lijo-thollo kaofela li na le fiber e ngata ho feta bohobe bo bosoeu," ho bolela Jackie Nugent, RD, setsebi sa phepo e nepahetseng New York City le moeletsi oa lijo. "Fiber ea lijo e eketsa khotsofalo ea ho hlafuna, athe ha e fane ka lik'hilojule!"

Mahe a makatsang

4. Becky's Egg le Red Pepper Sandwich: Hlakola mahe a 2 ka teaspoon e 1 ea pepere e khubelu holim'a griddle e koahetsoeng ka setlolo sa ho pheha se sa phehoang se nang le botoro. Sebeletsa ka 'muffin oa Senyesemane oa lijo-thollo. Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 245, mafura a 15 g.

"Lijo tsa hoseng tsena tse potlakileng li fana ka protheine e matlafatsang."

- Becky Thackston, Hiram, Ga.

5. Bacon le Mahe a se Nang Molato: Ka skillet se koahetsoeng ka ho pheha ho sa khaotseng, qhoqha makhooa a mahe a 4 ka chisi ea Cheddar e halikiloeng ka 2 le 1 bacon ea Turkey. Lintlha tsa Phepo: Lik'hilojule tse 196, mafura a 6 g.

"Lijo tsa hoseng tse khotsofatsang li ntšelisa letsatsi lohle."

- Kelly Sullivan, Yonkers, NY Ho lokolloa

6. Ho Phuthela Boroso ea Lehe le Meroho: Qhekella makhooa a mahe a mabeli le khokahano e le 'ngoe ea masiana a veggie ka li-skillet tse arohaneng tse koahetsoeng ka ho pheha ho sa khaotse. Tlatsoa boroso holim'a thaole ea pampiri ebe u tšela tortilla ea koro e felletseng. Koahela ka mahe le ketchup ea khaba e le 'ngoe ebe u phutha. Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 219, mafura a 3 g.

"E monate, e na le khalori e tlase ebile e tlatsa haholo!"

- Liza Zaracko, Vineland, NJ

Setsebi sa rona sa phepo e nepahetseng se re "Mahe a makhooa le turkey bacon kapa boroso ea veggie ke mehloli e metle ea protheine e omileng e khomarelang ho uena," ho bolela setsebi sa phepo Evelyn Tribole, M.S., R.D, mongoli oa Ho pheha ho eketsehileng ka bophelo bo botle ba lapeng (Rodale, 2000). "Ho e lekanya hanyane, eketsa selae kapa tse peli tsa toast ea lijo-thollo le litholoana tse ncha."

Libaka tse Hloahloa tsa Lijo tsa hoseng

7. Kashi, Litholoana le Lebese la Soy: Kopanya senoelo sa 3/4 sa lijo-thollo tsa Kashi, 1/2 senoelo se tšetsoeng fragole le kopi e le 1 ea lebese la soya. Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 194, mafura a 6 g.

"Ha ke potlakile, ke tšela lijo-thollo ka nkeng e kholohali e nang le litholoana le lebese la soya, ebe ke ja ha ke ntse ke lokisetsa bana ba ka."

-- Kathleen Allen, Evergreen, Colo.

8. Crisp ea Butter ea Peanut ea Texas: Khaba ea microwave e 1 ea botoro ea linate e nang le mafura a fokotsehileng metsotsoana e 30. Khella ka holim'a senoelo sa lijo-thollo tsa Fiber 1 se nang le banana e le 'ngoe e sephara. Lintlha tsa phepo e nepahetseng: 309 lik'hilojule, 8 g mafura.

"Kamore ena ea hoseng e tšoana le Rice Krispies e alafshoang ka peanut butter!"

- Paula Felps, Lewisville, Texas

9. Classic Cereal Combo: 1/2 senoelo sa lijo-thollo tse nang le senoelo sa 1/2 senoelo sa lijo-thollo tse halikiloeng le serame sa kopi e le 'ngoe. Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 251, mafura a 2 g.

"Bakeng sa mefuta-futa le tatso, ke kopanya lijo-thollo tse peli tse fapaneng ka sekotlolong sa ka hoseng ho hong le ho hong.

- Amy Rhodes, Owego, NY

Setsebi sa rona sa phepo e nepahetseng se re "Ke khothaletsa kopanyo ea lijo-thollo," ho bolela Nugent. "E u fa monyetla oa ho natefeloa ke tatso ea lijo-thollo tseo u li ratang haholo, tseo e kanna eaba ha li na fiber e ngata hakaalo, ka lijo-thollo tse phuthetsoeng ka har'a fiber empa mohlomong e se e 'ngoe ea tseo u li ratang. U tla fumana tse ntlehali ho tsona ka bobeli. lijo-thollo tsa lefatše - tatso e kholo hammoho le fiber e ngata. "

Mehlolo ea Microwaveable

10. Sandwich ea lijo tsa hoseng e phetseng hantle: Microwave patty e se nang nama. Koahela patty ka selae sa 1-ounce sa chisi ea lowfat ea Cheddar 'me u e behe holim'a 'muffin oa Senyesemane. Lintlha tsa phepo e nepahetseng: 311 lik'hilojule, 5 g mafura.

"Ke nka lijo tsa hoseng hona mosebetsing ho e-na le lijo tse potlakileng."

- Sabine H. Lien, Mariha Park, Fla.

Setsebi sa rona sa phepo e nepahetseng se re "Batla patties ka ligrama tse 3 tsa mafura kapa ka tlase ho likhalori tse 100," ho bolela Elizabeth Somer, M.A., R.D, sengoli sa Lijo tsa Tšimoloho (Henry Holt, 2002).

11. Cinnamon-Apple Bake: Bea likhae tse ebotsoeng tsa apole e mahareng e 1 ka sekotlolo; ka holimo ka 1/2 senoelo sa lijo-thollo tsa bran le dash ea sinamone. Microwave e phahameng metsotso e 2. Lintlha tsa Phepo: Lik'hilojule tse 167, mafura a 2 g.

"Lijo tsa hoseng tsena li tšoana le crispie ea apole e phetseng hantle."

- Mirella Mosca, Maple, Ontario, Canada

12. Makhooa a Mahe le Sipinachi: Microwave makhooa a mahe a 3 le 1/2 senoelo se sentse sepinichi se hoammeng metsotso e 2 ebe o eketsa pepere e nyane. Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 83, mafura a 0 g.

"Ho eketsa halofo ea litapole tse khubelu tsa Red Bliss ho fa makhooa a mahe le spinach ho feta!"

- Patricia Granata, Baltimore

Li-Smoothies tse monate feela

13. "Ice Cream" Smoothie e iketselitsoeng: Kopanya kopi e le 'ngoe ea litholoana tse ncha, linoelo tse 2 tsa lebese le khutsitseng, sephutheloana se le seng sa 3-ounce hang-hang nonfat vanilla pudding mix le kopi e le' ngoe e pshatlileng leqhoa metsotsoana e 45. E etsa li-servings tse 4. Lintlha tsa phepo e nepahetseng (kopi e le 'ngoe): Lik'hilojule tse 100, mafura a 1 g.

"Ke fumana tse ling tsa litlhoko tsa ka tsa litholoana tsa letsatsi le letsatsi le lebese ka smoothie ena."

- Mackenzie Taylor-McLaine, Leoatle la Dewey, Fla.

14. Tofu Shake: Koahela kopi e le 'ngoe ea lamunu kapa lero la phaenapole le 31/2 ounces e tiileng kapa tofu ea silika le 1/2 ea senoelo sa litholoana ho fihlela e boreleli. Lintlha tsa Phepo (Senoelo se le seng): lik'hilojule tse 342, mafura a 4 g.

"Ho sisinyeha hona ho monate ka mor'a ho ikoetlisa hoseng!"

-- Lillian Breen, Natick, Mass.

15. Shake-Citrus Shake: Kopanya kopi e 1 ea nonfat vanilla yoghurt le senoelo sa 1/2 senoelo, 1/2 senoelo sa lero la lamunu, 1 teaspoon phofo ea folaxe, likhaba tse 2 tsa kokoana-hloko ea koro le 1/2 senoelo sa leqhoa ka blender ho fihlela e boreleli. Lintlha tsa phepo e nepahetseng (1 senoelo): lik’hilojule tse 372, mafura a ligrama tse 3.

"Ke eketsa mahe a linotši haeba a hloka ho natefeloa hanyane. Ho tšoana le ho ba le lebese la hoseng bakeng sa lijo tsa hoseng."

- Margarita Jager, Stow, Ohio

Setsebi sa rona sa phepo se re "Litholoana tse ncha li na le li-antioxidants tse loantšang maloetse, livithamini le fiber," Somer o re. "Hape, kokoana-hloko ea koro e na le livithamini tse ngata E le B. Smoothies ke tsela e phethahetseng ea ho kenya li-superfood tsena ka bobeli lijong tsa hau."

Libaka tse Hloahloa tsa Sontaha

(Li-recipe tse nkang nako e seng kae empa li hloka boiteko)

16. Litapole le Hash Hash: Kopanya liiee tse 2 tse tala tse khethiloeng le 1 bacon ea Turkey ka sekotlolo le microwave motsotso o le mong. Hlohlelletsa litapole tse 1 tse halikiloeng le microwave metsotso e 3-5 ho feta. Eketsa letsoai, pepere le 1 lehe le otliloeng. Microwave e phahame ka metsotso e meng e 11/2. Fafatsa ka khaba e 1 e halikiloeng ea chisi ea Cheddar. Sebeletsa ka 1/2 senoelo sa likarolo tsa lamunu. Lintlha tsa phepo e nepahetseng: Lik'hilojule tse 400, mafura a 10 g.

"Ka linako tse ling ke fetola sena lijong tsa mantsiboea tse potlakileng ka ho eketsa lehe le selae sa bacon."

- Lana Harrison, Los Angeles

17. Chili Cheese Omelet: Ka skillet e nyenyane, kopanya 1/2 senoelo sa lehe, kopi ea 1/4 ea chili e se nang mafura le selae se le seng sa lowfat chisi. Pheha metsotso e 5. Sebeletsa ka tamati e khubelu e le 1, e tšetsoe ka lehlakore. Lintlha tsa Phepo: 182 lik'hilojule, 5 g mafura.

"Omelet ena e latsoa ho nona haholo ho feta kamoo e hlileng e leng kateng ka chisi e qhibilihisitsoeng ka holimo."

-- Christy Neria, La Verne, Calif.

18. Oat Bran Blueberry Pancakes: Kopanya sephutheloana se le seng sa 12-ounce sa khoebo ea oat-bran pancake le kopi e le 'ngoe ea li-blueberries tse hoammeng le 1/2 senoelo sa metsi. Lesela le tjekela holim'a griddle e koahetsoeng ka ho pheha ho sa phekolehe ka botoro. Pheha li-pancake ka lehlakoreng le leng ho fihlela li-bubble li hlaha, ebe u phunya. Sebeletsa ka likotoana tsa mahe a mahe a linotši. Lintlha tsa phepo e nepahetseng (li-pancake tse 2 le 1/2 senoelo sa mahe a linotši): lik'hilojule tse 157, mafura a 1.5 g.

"Hangata ke etsa likuku tse ling hore li hatsele ebe ke li futhumatsa hape hoseng ho hong."

-- Julie Husman, Valencia, Calif.

Setsebi sa rona sa phepo e nepahetseng se re "Li-pancake tsena li na le fiber e ngata e qhibilihang, e theolelang kotsi ea lefu la pelo le lefu la tsoekere mme e o boloka o tletse nako e telele, ka hona ha o na monyetla oa ho ja haholo hamorao motšehare," ho bolela Somer. "Holim'a moo, li-blueberries ke e 'ngoe ea mehloli e metle ka ho fetisisa ea' Mè oa li-antioxidants."

Lijo tsa hoseng tsa On-the-Run

19. Lijo tsa hoseng ka Bowl: Kopanya senoelo sa 1/2 sa apolesauce le yoghurt e sa nonfat ea vanilla, tsoekere e sootho e 1 le sesepa sa sinamone. Motsoako oa refrigerate bosiu bo le bong. Holimo le likhaba tse 2 tsa lijo-thollo tsa morara pele u ja. Lintlha tsa Phepo: 250 lik'hilojule, 0.5 g mafura.

"Ke etsa sehlopha se seholo ebe ke se boloka ka sehatsetsing beke eohle."

-- Rosemary Blethen, Antioke, Calif.

20. Cheese ea Cantaloupe le Cottage: Tlatsa halofo ea cantaloupe e mahareng (lipeo li tlositsoe) ka kopi e le 'ngoe ea chisi ea lowfat cottage le peo e nyane ea soneblomo e sa tšeloang letsoai. Fokotsa ka mahe a linotsi a 1 teaspoon. Lintlha tsa Phepo: Lik'hilojule tse 443, mafura a 10 g.

"Mpa ea ka e amehile haholo hore nka ja eng kapa eng e boima hoseng, ka hona motswako ona o lula mpeng ea ka mme o mpha matla a ho qala letsatsi."

- Lana Hawkins, Los Angeles

21. Apple Danish Roll-up: Beha 1/2 apole, e khaole, lilae tse 2 tse tšesaane tsa part-skim mozzarella chisi le 1/2 teaspoon ea tsoekere le dash ea sinamone ka tortilla ea phofo. Phuthela le ho futhumatsa ka microwave metsotsoana e 30. Lintlha tsa Phepo: Lik'hilojule tse 225, mafura a 7g.

"Le nna ke lekile sena bakeng sa lijo tsa mots'eare ka ho eketsa likhae tse 'maloa tsa ham ea mahe a linotši a lowfat. E phuthe feela' me u natefeloe!"

-- Sandy Johnson, Tulsa, Okla.

Setsebi sa rona sa phepo se re "Apple Danish Roll-Ups ke qalo e matlafatsang ho fihlela letsatsing lena," ho bolela Nugent. "E fana ka lihlopha tse tharo tsa lijo ho e le 'ngoe -- litholoana, lebese le lijo-thollo - tse loketseng bakeng sa lijo tse feletseng. Haeba u sebelisa li-ounces tse 2 kapa ho feta tsa chisi ea mozzarella, moqolo o mong le o mong o fana ka hoo e ka bang halofo ea k'halsiamo eo ue hlokang bakeng sa letsatsi lohle. "

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