Mekhoa e Metle ea ho Fokotsa Likhalori

Litaba

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Boloka likhalori tse 100+

1. Eketsa Oli ea Mohloaare Qetellong

Hangata re nahana ka sautéing e le mokhoa oa ho pheha mafura a tlaase, empa meroho e meng, e kang eggplant, li-mushroom le meroho, e atisa ho noa mafura a mangata a kentsoeng pan. Qhekella likokoana-hloko tsa hau, ebe u li akhela ka likhabapo tse 'maloa tsa oli ea mohloaare e sa tsoaloang, pepeta ea sirilamunu le pinch ea pepere e khubelu le letsoai la leoatle.

Likhalori tse bolokiloeng ka senoelong ka seng: 150

2. Fokotsa Lero la Hao

Tlatsa botlolo ea metsi ka li-ounces tse 6 tsa lero le metsi a phatsimang a lekanang. Kapa u etse Arnold Palmer ka ho kopanya li-ounise tse 6 tsa lemoneade ka tee e lekanang ea tee ea leqhoa.

Li-calories li bolokiloe: 100

3. Etsa Litapole tse Mashed tsa Letlalo

Kopanya ka halofo ea senoelo sa moro o nang le sodium e tlase bakeng sa liponto tse ling le tse ling tse tharo tsa litapole sebakeng sa halofo ea kopi ea botoro kapa tranelate e boima. Haeba u ntse u lakatsa tatso e monate, ka holim'a litapole tse khotliloeng ka pat ea botoro (hoo e ka bang teaspoon) bakeng sa lik'hilojule tse 36 feela.

Li-calories li bolokiloe kopi e le ngoe: 150

4. Khoebo ka Khalase ea Hau ea Veine

Lijana tsa setso tsa veine e khubelu li entsoe ka sekotlolo se seholo ho fa mokelikeli monyetla oa ho hema. Tlatsa 'me u ka' na ua fumana li-ounces tse 8 ho isa ho tse 9 tsa veine. Ho sebelisa lekolilo la champagne, le ts'oereng li-ounise tse ka bang 5 feela, ho tiisa taolo ea karolo e iketsang.

Li-calories li bolokiloe: 100

Boloka likhalori tse 250+

1. Fokotsa thepa ea hau e besitsoeng

U ka fokotsa lik'hilojule ka har'a li-muffin tse phehiloeng tse ncha ka ho sebelisa pane e nang le li-slots tse leshome le metso e 'meli ho e-na le e nang le tse tšeletseng feela. 'Me haeba u chencha halofo ea kopi ea liapole bakeng sa halofo ea kopi ea botoro kapa oli e hlokoang ho risepe ea hau, u ka boloka likhalori tse ling tse 75 ka' muffin e 'ngoe.

Li-calories li bolokiloe: 310 ho isa ho 385

2. Fumana Sandwich Savvy

Mohale oa tuna ea lisenthimithara tse 6 ea nang le li-chips tse nang le lowfat a ka bonahala e le lijo tse bobebe, empa e na le likhalori tse 700 le ligrama tse fetang 30 tsa mafura. Khetha karoloana e nyane ea Turkey ntle le mayo kapa oli-'me u tlōle soda, litsupa le cookies.

Likhalori tse bolokiloeng: 420

3. Bongata Up hao Pasta-le Veggies

Haeba u etsa pasta lapeng, senoelo sa 2 sa li-noodle se nang le ladle e kholo ea nama, vodka kapa sauce ea Alfredo e ka u khutlisetsa li-calories tse 600 kapa ho feta. Ho tlatsa poleiti ea hau, kopanya kopi ea pasta le kopi ea meroho e nang le mouoane, o tšela sejana ka halofo ea kopi ea sopho ea hau eo u e ratang haholo ea marinara.

Li-calories li bolokiloe: 250

4. Sebeletsa Lijo tse hlabosang ka khalase e thunngoeng

U ke ke oa hana ho nka selae sa senotlolo sa kalaka kapa khekhe ea lijo-thollo? Itumelle ho monya chelete e lekanang le khalase ea lithunya (hoo e ka bang likhaba tse tharo) 'me u tla boloka liperesente tse 80 tsa likhalori tseo u ka li fumanang karolong e boholo bo felletseng.

Li-calories li bolokiloe: 360

Boloka likhalori tse 500+

1. Nka Popcorn ea Hao u ee lifiliming

Sekontiri se mahareng se tsoang holong ea boithabiso se na le bonyane likhalori tse 900 ntle le ho tlatselletsa "botoro". Etsa pop ea hau ea "lowfat" ebe u emisa mokotla oa hau.

Li-calories li bolokiloe: 600

2. Lijo-thollo tsa Moqapi oa Leforo le Granolas

Multigrain le likhetho tsohle tsa tlhaho li ntse li ka ba le tsoekere le mafura a mangata. Tšela sekotlolo se nang le lebese bakeng sa lijo tsa hoseng 'me u ka khaba likhalori tse 700 habonolo pele u tsoa ka monyako. E-ea ho lijo-thollo tse nang le fiber tse ngata tse nang le lik'hilojule tse 200 kapa ka tlase ho kopi e 'ngoe.

Li-calories li bolokiloe: 500

3. Kgetha Sejo se itshetlehileng sa Nama

Ha u ja reschorenteng, oda filet mignon ea 6-ounce ho fapana le T-bone ea 10-ounce kapa likhopo tse kholo. Liapehi tse ling li tla hlatsoa nama ka botoro kapa oli ka mor'a ho pheha ho etsa hore steak e shebahale e le lero, kahoo kopa kichineng hore e tlōle mohato ona ho fokotsa lik'hilojule tse 100.

Li-calories li bolokiloe: 500 ho isa ho 600

4. Furalla Tafole ea Buffet

Khetha sebaka se bonyane maoto a 16 ho tloha smorgasbord 'me u shebane le lijo ha u ja. Phuputso e 'ngoe e bontšitse hore batho ba entseng sena ba jele likhalori tse makholo a' maloa ka karolelano, ho feta ba lutseng hole feela.

Li-calories li bolokiloe: 650

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