Ho Ja Hantle ho Bonolo!

Litaba

• Tlhahlobo bakeng sa

Motsamaisi oa boikoetliso ba Lake Austin Spa Resort Lora Edwards, MS Ed, RD, o khothaletsa merero ea lijo ka ho sebelisa tafole ea Smart Foods e tsoang ho Body for Life for Women (Rodale, 2005) ke Pamela Peeke, MD, MPH, setho sa boto ea likeletso. Filosofi e ka morao ho lenaneo lena ke ho ba le motsoako oa liprotheine, li-carbs le mafura a phetseng hantle lijong tsohle e le hore u lule u khotše.

Ho iketsetsa lijo tsa hau, khetha ntho e le 'ngoe ho Sehlopha sa A, B le C, u eketsa karolo e eketsehileng ea meroho e se nang setache ho tsoa ho Sehlopha sa B (joaloka broccoli kapa lihoete) bonyane habeli ka letsatsi. Etsa bonnete ba hore u ja ntho e 'ngoe le e 'ngoe lihora tse 'nè kapa ho feta.

Sehlopha sa A: Liprotheine tse bohlale

Mahe, chisi le lebese le fokotsehileng

Cheese, e bobebe kapa e se nang mafura, 2 oz.

Yoghurt e nang le mafura a tlase, 8 oz.

Lehe kaofela, 1

Makhooa a mahe, 3 kapa 4

Baemeli ba mahe, senoelo sa 1 / 3-1 / 2

Lowfat kottage chisi, kopi

Mafura a tlase (1%) kapa lebese le se nang mafura, 8 oz.

Chisi ea ricotta e se nang mafura, 1/3 senoelo

Litlhapi (4 oz.)

Catfish

Haddock

Salemone

Shellfish (shrimp, crab, lobster)

Tuna

Nama kapa likhoho (3-4 oz.)

Khoho e se nang letlalo kapa letsoele la Turkey

Nama ea khomo kapa nama ea kolobe

Nama ea letsoai e bobebe joalo ka ham

Lijo tsa soya/meemeli ea nama

Khoho ea Soy chicken, 1

Soy burger, 1

Soy hot dog, 1

Cheese ea soya, 2 oz.

Lebese la Soy, 8 oz.

Soy linate, 1/4-1/3 senoelo

Tofu, 4 oz.

Sehlopha B: Li-carbohydrate tse bohlale

Meroho (1/2 senoelo se phehiloeng kapa senoelo se le seng se tala)

Artichoke

Asparagase

Linaoa

Broccoli

Limela tsa Brussels

Khábeche

Lihoete

Kholifolaoa

Seleri

Semela (starchy)

Komokomore

Green beans

Pelepele e tala

Lethisi

Li-mushroom

Liieee

Lierekisi (starchy)

Litapole, monate (starchy)

Mokopu

Sepinichi

Sekoashe

Tamati

Zucchini

Litholoana (tholoana e le 'ngoe e le' ngoe kapa senoelo se le seng sa monokotšoai kapa melon chunks)

apole

monokotsoai (fragole, blueberries)

Litholoana tsa Citrus (lamunu, litholoana tsa morara)

Litholoana tse omisitsoeng, 1/4 senoelo

Mahapu, cantaloupe

Lihlahisoa tsohle

Bohobe ba lijo-thollo kaofela, selae se le seng

Bagel eohle ea koro, pita kapa phuthela, 1/2

Raese e sootho e nang le mouoane, 1/2 senoelo se phehiloeng

Raese e hlaha e halikiloeng, 1/2 senoelo se phehiloe

Oatmeal, 1/2 senoelo se phehiloeng

Barley, 1/2 senoelo se phehiloe

Sehlopha C: Smart Fats

Avocado, 1/4

Linate: lialmonde tse 15, linate tse 20, lihalofo tse 12 tsa lepa (le tsona li ka baloa e le li-protein tse bohlale)

Oli ea mohloaare, khaba e 1

Oli ea canola, khaba e le 1

Oli ea Safflower, khaba e le 1

Li-snacks tse bohlale

Karolo ea 1/2 ea protheine efe kapa efe ea Smart le karolo ea 1/2 ea Smart Carb efe kapa efe

Supuni e 1 ea botoro ea linate ka celery kapa ka apole e 1 e nang le likoto

Moroho ofe kapa ofe o senang starchy, neng kapa neng

Karolo ea 1/2 ea linate tse kopantsoeng le karolo ea 1/2 ea litholoana tse omisitsoeng

1/2 bagel ea koro le hummus

Lijo tse se nang phepo (felisa kapa u je hanyane)

Lijo tse phehiloeng: tsoekere e tšoeu, pasta e tšoeu, likuku, lichipisi, likuku,

lipompong, lipompong

Lijo tse sebetsitsoeng: Bologna, lintja tse chesang, boroso

Nama e khubelu e mafura a tletseng mafura, lebese le chisi (mafura a mangata haholo)

Lijo life kapa life tse nang le mafura

Tlhahlobo bakeng sa