Letsatsi la Lijo Tsa Ka: Setsebi sa Phepo e nepahetseng Mitzi Dulan

Litaba

• Lijo tsa hoseng: Oatmeal
• Lijo tsa hoseng: Pineapple
• Noa Nako le Nako: Metsi a leqhoa
• Sejo sa Bohareng ba Hoseng: Cherry Smoothie ea Tsokolate
• Lijo tsa mots'eare: Sandwich ea Ham le Avocado
• Lijo tse hlabosang: Yasso Bar e hahiloeng ka yogurt
• Seneke sa Thapama: Li-Almond tsa Sliced
• Lijo tsa mantsiboea: Whole-Wheat Spaghetti
• Lijo tse hlabosang: Banana le mahe a linotši
• Tse ling ho SHAPE.com:
• Tlhahlobo bakeng sa

Mitzi Dulan, RD, America's Nutrition Expert®, ke mosali a le mong ea maphathaphathe. Joalo ka mme, mongoli-'moho oa Lijo tsa All-Pro, hape e le mong'a Camp Camp ea Mitzi Dulan's Adventure Boot, setsebi se tsebahalang sa naha sa phepo e nepahetseng le boikoetliso se hloka matla a phahameng letsatsi lohle. Ntle le lijo tse tharo tse nang le phepo e ntle, o lula a le matla ka ho ja lijo tse bobebe tse kang lialmonde tse halikiloeng.

Dulan o re: "Ke tsepamisitse maikutlo haholo ho ja lijo tse hloekileng tse latsoehang haholo empa hape tse khotsofatsang. "Ke noa metsi letsatsi lohle. Ke leka feela ho a boloka a le haufi le nna letsatsi lohle le ho tlatsa hape ha ho hlokahala."

Lijo tsa hoseng: Oatmeal

Lik'hilojule tse 325, ligrama tse 5 tsa mafura, ligrama tse 54 carbs, ligrama tse 15 tsa protheine

"Ke jele sekotlolo sa oatmeal ea Quaker. Ke eketsa sinamone, mahe a linotši, le li-cherries tse 'maloa tse omisitsoeng. Ke e kopanya le karolo ea 1 lekholong ea lebese la manyolo ho matlafatsa protheine. Li-oats ke lijo-thollo tse felletseng, kahoo li phahame ka fiber, protheine, le limatlafatsi tse ling. Sinamone ke senoko se nang le li-antioxidants tse ngata kahoo ke leka ho eketsa tse ling lijong tsa ka nako tsohle ha ho khonahala. "

Lijo tsa hoseng: Pineapple

"Ke boetse ke ja phaenapole bakeng sa lijo tsa hoseng, kaha ke rata litholoana 'me kamehla ke leka ho kenyelletsa tse ngata ka letsatsi."

Noa Nako le Nako: Metsi a leqhoa

"Metsi a leqhoa! Ke rata ka ho feletseng 24 oz ea ka. Copco tumbler. E nthusa ho boloka tlaleho ea hore na ke noa metsi a mangata hakae. Ho noa li-tumblers tse tharo tse tletseng metsi a batang letsatsi ka leng ho thusa ho chesa lik'hilojule tse eketsehileng tsa 100! Ho nka 'mele ea rona matla ho fetola mocheso oa metsi ho tloha serameng ho ea ho mocheso oa 'mele oa rona."

Sejo sa Bohareng ba Hoseng: Cherry Smoothie ea Tsokolate

225 lik'hilojule, 1.5 dikgerama mafura, 28 dikgerama carbs, 24 dikgerama protheine

"Cherry smoothie e koahetsoeng ke chokolete e nyane. Ke sebelisa chokolete e feptjoang ka whey protheine phofo e nang le cherries ea tart e leqhoa le 3/4 c. lebese la 1 lekholong la tlhaho. Ke motsoako o phethahetseng oa carb / protheine bakeng sa seno sa ka mor'a ho ikoetlisa le cherries ea tart. li khahlanong le ho ruruha. E boetse e thusa ho mpha tharollo ea chokolete! "

Lijo tsa mots'eare: Sandwich ea Ham le Avocado

Lik'hilojule tse 380, mafura a ligrama tse 8, ligrama tse 42 tsa lik'habohaedreite, ligrama tse 32 tsa protheine

"Samenche e nang le likotoana tse tharo tsa ham ea tlhaho ea lijo tse halikiloeng, e halikiloeng ke avocado ea Hass, tamati e halikiloeng, mosetareta o nokiloeng ka sandwich ea koro e tšesaane, le lehlakoreng la broccoli. Ena ke e 'ngoe ea lijo tsa ka tsa mantsiboea tse potlakileng haholo, tse bonolo, e na le phepo, e monate ebile ea khotsofatsa. Boea ba avocado bo monate ebile bo fana ka livithamini, liminerale le li-phytonutrients tse ka bang 20, ha ham e ntse e fana ka protheine e otileng. "

Lijo tse hlabosang: Yasso Bar e hahiloeng ka yogurt

"Yasso e hatsetseng ea yogurt ea Greece; tsena ke ntho e ntle haholo e fumanoeng 'me bareki ba ka le bana baa ba rata, hape. Ka lik'hilojule tse 70 feela, ba latsoeha joaloka dessert empa ba fana ka ligrama tse tšeletseng tsa protheine!"

Seneke sa Thapama: Li-Almond tsa Sliced

Lik'hilojule tse 160, ligrama tse 10 mafura, ligrama tse 11 carbs, ligrama tse 6 tsa protheine

"Lialmonde tse halikiloeng ha ke ntse ke sebetsa tafoleng ea ka. Ke rata lialmonde ka lebaka la crunch, protheine le fiber. Le tsona lia khotsofatsa!"

Lijo tsa mantsiboea: Whole-Wheat Spaghetti

Lik'hilojule tse 560, mafura a ligrama tse 11,5, ligrama tse 73 carbs, ligrama tse 38 tsa protheine

"Spaghetti ea koro e felletseng e nang le Lean Ground Beef ea Laura e kentsoe mongobo oa marinara; hape, ke rata ho etsa bonnete ba hore ke fumana mohloli o motle oa protheine lijong tsohle le lijo-thollo tsohle. Khomo ea nama ea likhomo e hlahisoa ntle le lithibela-mafu kapa lihomone."

Lijo tse hlabosang: Banana le mahe a linotši

"Libanana tse halikiloeng tse tšetsoeng mahe a linotši hanyane bakeng sa lijo tse tsoekere. Li monate haholo, 'me ke fumana lijo tse tsoekere tse nang le matla a mangata, tse nang le limatlafatsi tse nang le senate sa tlhaho."

Tse ling ho SHAPE.com:

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Tlhahlobo bakeng sa