Li-Recipes tsa 5 tsa lijo tsa hoseng tse tlase tsa Carb

Litaba

• 1. Bohobe bo tlaase ba chisi ea carb
• 2. yogurt ea tlhaho le granola
• 3. crepe e tlase
• 4. Setlolo sa avocado
• 5. Bohobe ba mokopu kapele
• 6. Pudding ea kokonate le chia

Ho etsa lijo tsa hoseng tse hlabosang le tse nang le phepo e ntle ho ka utloahala e le phephetso, empa ho a khonahala ho baleha kofi e tloaelehileng e nang le mahe mme o na le likhetho tse 'maloa tse sebetsang le tse monate ho qala letsatsi, o sebelisa lipepe tse kang omelet, bohobe bo tlase ba carb, yogurt ea tlhaho, carbola e tlase ea granola le pates.

Lijo tse tlaase tsa carb li u thusa ho theola boima ba 'mele' me li thehiloe haholo lijong tse nang le mafura a matle, joalo ka oli ea mohloaare, avocado, peo le linate, le mehloli e metle ea liprotheine, joalo ka mahe, khoho, nama, tlhapi le chisi. Ntle le moo, hoa hlokahala ho thibela tšebeliso ea phofo ea koro, habore, tsoekere, starch, raese le lijo tse ling tse nang le lik'habohaedreite.

Kahoo, ho thusa ho fapana ka lijo le ho etsa lijana tse ncha, ke tsena lipepe tse ka sebelisetsoang lijo tsa hoseng lijong tse nang le carb e tlase.

1. Bohobe bo tlaase ba chisi ea carb

Ho na le lipepepe tse 'maloa tse tlase tsa bohobe ba carb ho nka sebaka sa bohobe ba setso ba hoseng. Kakaretso ena e bonolo ebile e ka etsoa feela ka microwave.

Lisebelisoa:

• 2 tablespoons ea curd;
• Lehe le le leng;
• 1 teaspoon ea tomoso.
• Letsoai le pepere ho latsoa

Mokhoa oa ho itokisa:

Kopanya metsoako eohle ka fereko ebe o e kenya ka nkhoaneng e nyane ea khalase ho bopa bohobe. Microwave metsotso e 3, tlosa 'me u se ke oa e koalla. Khaola hlama ka halofo ebe u tlatsa chisi, khoho, nama kapa tuna kapa pate ea salmon. Sebeletsa ka kofi e ntšo, kofi e nang le tranelate e bolila kapa tee.

2. yogurt ea tlhaho le granola

Yoghurt ea tlhaho e ka fumanoa lisuphamaketeng kapa lapeng, 'me carb granola e tlase e ka bokelloa ka tsela e latelang:

Lisebelisoa:

• 1/2 senoelo sa linate tsa Brazil;
• 1/2 senoelo sa linate tsa cashew;
• 1/2 senoelo sa makotomane;
• 1/2 senoelo sa matokomane
• Khaba e 1 ea khauta e entsoeng ka khauta;
• 3 tablespoons ea kokonate e grated;
• 4 tablespoons ea oli ea kokonate;
• Monate o monate ho latsoa, ​​haholo-holo Stevia (ka boikhethelo)

Mokhoa oa ho itokisa:

Sebelisa li-chestnut, makotomane, coconut le linate ho processor ho fihlela e le boholo le sebopeho se lakatsehang. Ka setshelong, kopanya lijo tse silakantsoeng le li-flaxseed, oli ea coconut le senotlolo. Tšela motsoako ka pane 'me u chesoe ka ontong e tlase metsotso e ka bang 15 ho isa ho e 20. Sebelisa granola bakeng sa lijo tsa hoseng hammoho le yogurt e hlakileng.

3. crepe e tlase

Mofuta oa setso oa crepioca o na le lik'habohaedreite ka lebaka la boteng ba tapioca kapa starch, empa mofuta oa eona o tlase oa carb o sebelisa phofo ea flaxseed joalo ka sebaka.

Lisebelisoa:

• Mahe a 2;
• Khaba e 1 ea phofo ea linoko;
• Chisi e halikiloeng ho latsoa;
• Oregano le letsoai le lenyane.

Mokhoa oa ho itokisa:

Kopanya lisebelisoa tsohle ka sekotlolo se senyenyane, o otla mahe hantle ho fihlela tsohle li lekana. Tšela ka pane ea ho hadika e tlotsitsoeng ka oli kapa botoro le sootho ka mahlakore ka bobeli. Haeba u lakatsa, eketsa litlatsetso ka chisi, nama ea khoho, nama kapa tlhapi le meroho.

4. Setlolo sa avocado

Avocado ke tholoana e nang le mafura a mangata, a fokotsang kholeseterole e mpe le ho eketsa se setle, ntle le ho ba le fiber e ngata le lik'habohaedreite tse tlase.

Lisebelisoa:

• 1/2 avocado e butsoitseng;
• 2 tablespoons ea tranelate e bolila;
• Khaba e 1 ea lebese la kokonate;
• Khaba e 1 ea tranelate;
• 1 khaba ea lero la lemone;
• Monate hamonate ho latsoa.

Mokhoa oa ho itokisa:

Otla metsoako eohle ka blender, kopanya le ho ja bo hloekileng kapa ka toast e feletseng ea koro.

5. Bohobe ba mokopu kapele

Bohobe ba mokopu bo ka etsoa ka mefuta e letsoai le e tsoekere, e kopantsoe le mefuta eohle ea ho tlatsa le litakatso.

Lisebelisoa:

• 50 g ea mokopu o phehiloeng;
• Lehe le le leng;
• Khaba e 1 ea phofo ea linoko;
• 1 pina ea phofo ea ho baka;
• Letsoai le le leng;
• Marotholi a 3 a Stevia (ka boikhethelo).

Mokhoa oa ho itokisa:

Knea mokopu ka fereko, eketsa lisebelisoa tse ling ebe u kopanya tsohle. Tlotsa senoelo ka oli kapa botoro ebe u tšela hlama ka har'a microwave metsotso e 2. Lintho ho latsoa.

6. Pudding ea kokonate le chia

Lisebelisoa:

• 25 dikgerama tsa peo ea chia;
• 150 mL ea lebese la coconut;
• 1/2 teaspoon ea mahe a linotši.

Mokhoa oa ho itokisa:

Kopanya lisebelisoa tsohle tse ka setsing se senyenyane ebe u li siea ka sehatsetsing bosiung bo le bong. Ha u tlosa, netefatsa hore pudding e tenya le hore peo ea chia e thehile gel. Kenya litholoana tse nkiloeng ka 1/2 tse ncha le linate, haeba u rata.

Bona lenane la matsatsi a mararo le tlase la Carb 'me u ithute ka lijo tse ling tseo u ka li jang nakong ea lijo tse tlase tsa carb ka ho shebella video e latelang: