Lehe le Molemo

Litaba

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Ho tloha ho Bapersia ho ea ho Bagerike le Baroma, batho ho theosa le lilemo ba ketekile ho fihla ha selemo ka mahe - moetlo o ntseng o tsoela pele kajeno ho pholletsa le lefats'e nakong ea mekete ea Paseka le Paseka.

Empa mahe a ile a lahleheloa ke ho benya ha 'ona lilemong tsa bo-1970 ha lingaka li qala ho lemosa khahlanong le 'ona ka lebaka la k'holeseterole e ngata. Hona joale litsebi tsa phepo e nepahetseng li fa lijo tsena tse nang le mefuta e mengata monyetla oa bobeli. Phuputso ea haufinyane ea Univesithi ea Harvard e fumane hore batho ba phetseng hantle ba ka ja lehe ka letsatsi ntle le ho eketsa menyetla ea bona ea lefu la pelo kapa stroke. "Palo ea mahe ao u ka a jang e ipapisitse le bophelo ba hau ba mantlha," ho bolela Josephine Connolly-Schoonen, MS, RD, motlatsi oa moprofesa oa bongaka lithutong tsa malapa Univesithing ea Naha ea New York Stony Brook ebile e le sengoli sa Lose Weight Permanently With the Bulls -Eye Guide ea Lijo (Bull Publishing, 2004). "Haeba u na le k'holeseterole e phahameng ea LDL, joale ja mahe ka mokhoa o itekanetseng - ho fihlela mahe a mabeli kapa a mararo ka beke. Haeba u se na [LDL e phahameng], ha ho na lebaka la ho thibela mahe."

Connolly-Schoonen o falliselitse mahe sehlopheng se nang le lithibelo tse fokolang tataisong ea hae ea lijo e thehiloeng tliliniking. Lebaka: li na le liprotheine tse ngata 'me li ruile ka antioxidants lutein le zeaxanthin (tse fumanoang ka har'a yolk), tse sireletsang leihlo khahlanong le ho senyeha ho amanang le lilemo. Empa ka holim'a tsohle, lehe le mahareng le na le likhalori tse 70 feela le ligrama tse 6 tsa protheine. Kahoo behella kathoko lehe la hao le ka thoko 'me u natefeloe ke lijo tsena tse phuthetsoeng hantle, tse nang le limatlafatsi!

Li-mushroom tse se nang Crustless le Asparagus Quiche

E sebeletsa 4

Nako ea ho itokisa: metsotso e 5

Nako ea ho pheha: 16-18 metsotso

Tlhokomelo ea phepo e nepahetseng: Le hoja sejana sena se fumana karolo ea 55 lekholong ea lik’hilojule tsa sona mafurang, se na le mafura a fokolang hammoho le mafura a mangata. Li-quiches tsa setso ka karolelano ea ligrama tse 30-40 tsa mafura ka ho sebeletsa, boholo ba tsona li tletse; tlhahiso ea rona e na le ligrama tse 15 feela tsa mafura, tse ka tlase ho halofo ea tse tletseng.

Ho pheha

1 eiee e nyane, e khabeloa hantle

4 marumo a asparagase, a khaotsoe 'me a khaola likotoana tse 1/4-inch

1 kopi e entsoeng ka majoe li-mushroom tse tšoeu

Mahe a maholo a 6

1/2 senoelo sa lebese le tlaase la mafura

1/2 senoelo sa mafura a tlase a tranelate e bolila

1/4 teaspoon ea paprika

Pinch ea nutmeg

Letsoai le pepere ho latsoa

Lilae tse 3 lowfat chisi ea Switzerland, e sehiloeng ka thata

Senya sekoti se sa sebetseng ka ho pheha spray ebe u eketsa lieiee le asparagase. Saute ka mocheso o mofuthu metsotso e 2-3 kapa ho fihlela meroho e qala ho nolofala. Kenya li-mushroom ebe u pheha metsotso e 1-2 ho feta.

Ho sa le joalo, otla hammoho mahe, lebese le tranelate e bolila ka sekotlolo se bohareng. Eketsa paprika, nutmeg, letsoai le pepere 'me u behelle ka thōko. Apara khalase kapa sejana sa ho baka se nang le letsopa ka ho pheha 'me u kenye meroho e phehiloeng, o e hasanye ka ho lekana. Tšela motsoako oa lehe ka holimo, ebe o fafatsa ka chisi. Koahela sejana ka sekwahelo kapa ka thaole ea pampiri le microwave e phahameng ka metsotso e 8. Tlosa 'me u lumelle ho ema, ho koaheloa, metsotso e 5 ho feta.

Lintlha tsa phepo e nepahetseng Ho sebeletsa (1/4 ea quiche): likhalori tse 249, mafura a 55% (15 g; 7 g e tletse), 13% carbs (8 g), 32% protein (20 g), 356 mg calcium, 1.5 mg iron, 1 g fiber, 167 mg ea sodium.

Sekoahelo sa salate ea mahe a linoko

E sebeletsa 2

Nako ea ho itokisa: metsotso e 5

Nako ea ho pheha: metsotso e 12

Mahe a 4, a phehiloeng ka thata le ho eboloa

Khabapo e 1 ea mayonnaise e bobebe

1/4 teaspoon mosetareta oa Dijon

1/8 teaspoon lero le phofo

Letsoai ho latsoa

Kopi e le 1 ea lesea le sa tsoa hlatsoa arugula, le hlatsoitsoe ebe lea omisoa

Li-tortilla tse 2 tsa koro e felletseng

1/2 pepere e khubelu ea tšepe e khubelu, e koahetsoeng, e lenngoeng ebe e khaola likotoana tse tšesaane

Khaola mahe ka sekotlolo ebe u eketsa mayonnaise le mosetareta. Kopanya hantle le fereko ho fihlela lisebelisoa tsohle li kentsoe ka ho lekana. Kenya phofo ea letsoai le letsoai ebe u kopanya hape.

Ho bokella sekoahelo ka seng, beha halofo ea arugula holim'a tortilla. Holimo ka halofo ea motsoako oa mahe 'me u hasane ka ho lekana holim'a arugula ka mokokotlo oa khaba. Beha halofo ea tšepe ea tšepe e hlobolisa ka holim'a salate ea mahe. Tšoaea mahlakoreng a tortilla ho ea bohareng, ebe u tšela halofo ea tortilla hōle le uena. Ho sebeletsa, khaola sekoahelo ka seng halofo e kopaneng.

Lintlha tsa phepo e nepahetseng ka ho sebeletsa (sephutheloana se le seng): lik'hilojule tse 243, mafura a 50% (13 g; 4 g a tletse), 25% ea lik'habohaedreite (15 g), 25% ea protheine (15 g), 88 mg calcium, 1.7 mg iron, 10 g fiber, 337 mg sodium.

Sopho ea Motsoako oa Mahe a Italy

E sebeletsa 4

Nako ea ho itokisa: metsotso e 5

Nako ea ho pheha: metsotso e 5

Sopho ena e bobebe, e khotsofatsang, ea moro, e tsejoang Italy e le stracciatella, e kopanya mahe le lierekisi tse ling tse ratoang haholo nakong ea selemo.

Likopi tse 4 tse se nang mafura, moro oa khōhō o nang le sodium e tlase

Mahe a 2 a maholo ka mocheso oa kamore

1/4 senoelo sa grated Parmesan chisi

Khaba e 1 e khabisitse parsley e ncha

1 isipuniki ea lero la lemone

Letsoai le pepere ho latsoa

Pinch ea nutmeg

1/2 senoelo sa lierekisi tse ncha tse khabisitsoeng

Meqolo e mene ea lijo-thollo tse 4

Tšela moro oa khōhō ka har'a pitsa 'me u tlise ho chesa ka mocheso o tlaase. Ho sa le joalo, otla mahe, chisi ea Parmesan le parsley hammoho ka sekotlolo se kopanyang se mahareng. U sebelisa whisk, tsosa ka matla moro ka ho le letona 'me butle butle u tšollele motsoako oa lehe. Eketsa lero la lemone, letsoai, pepere le nutmeg. Kenya lierekisi tse ncha le ladle hanghang ka likotlolo tsa sopho. Sebeletsa ka moqolo oa lijo-thollo kaofela.

Lintlha tsa phepo e nepahetseng ho sebeletsa (kopi e le 'ngoe ea sopho, moqolo o le mong oa lijo-thollo): lik'hilojule tse 221, mafura a 39% (10 g; 1 g e tletse), 33% carbs (19 g), 28% protheine (16 g), 49 mg calcium, 1 mg tšepe, 3 g fiber, 394 mg sodium.

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