Liphetoho tse 9 tsa bophelo bo botle ba 'mele

Litaba

• 1. Leka ketchups ntle le tsoekere e eketsehileng
• 2. Sebelisa hummus ho kenya tatso ho lisamentshisi, lisalate le masela
• 3. Fana ka lipilisi tsa likhalori tse phahameng bakeng sa likhetho tse matlafatsang
• 4. Sebelisa lekotikoti la lebese le nang le mafura a mangata a coconut ho fapana le setlolo se tšetsoeng ka libotlolong
• 5. Leka ho iketsetsa sauce ea BBQ e phetseng hantle
• 6. Koahela moaparo o iketselitsoeng bakeng sa salate ea hau
• 7. Etsa mosetareta oa mahe a linotsi o molemo ho uena
• 8. Kopa sirapo ea panakete e sebetsitsoeng
• 9. Makeover marinara ea hau
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Li-condiments ke lijo tse tloaelehileng ka kichineng, empa tse ngata li jere tsoekere e eketsehileng, sodium, mebala ea maiketsetso le lithibelo.

Haeba u batla ho fokotsa tsena lijong tsa hau, li-swaps tsena li tla u thusa.

1. Leka ketchups ntle le tsoekere e eketsehileng

Fave ketchup ea hau e kanna ea paka tsoekere e eketsehileng ho feta kamoo u nahanang. Lihlahisoa tse ngata tse tsebahalang tsa ketchup li ka ba le tsoekere ka khaba ea khaba. E lekana le teaspoon e 1 ea tsoekere.

Bakeng sa moelelo, American Heart Association e khothaletsa hore banna ba be le ligrama tse 37,5 tse fetang tse 10 (likhabapo tse 9) mme basali ba na le ligrama tse 25 (likhabapo tse 6) tsa tsoekere ka letsatsi.

Primal Kitchen le Tessemae ke lihlahisoa tse etsang ketchup ntle le tsoekere e eketsehileng.

2. Sebelisa hummus ho kenya tatso ho lisamentshisi, lisalate le masela

Haeba u batla ho kenya limatlafatsi tse ling lijong tsa hau, sebelisa hummus ho lisamentshisi tsa hao tseo u li ratang le wraps sebakeng sa mayo. U ka eketsa popi ea hummus ho salate ea hau hore e be monate.

e na le livithamini le liminerale tse ngata ho feta, ho kenyelletsa:

• protheine
• vithamine C
• Li-vithamine tsa B
• magnesium

Hape, e na le fiber e phahameng ebile e na le likhalori tse tlase.

3. Fana ka lipilisi tsa likhalori tse phahameng bakeng sa likhetho tse matlafatsang

Haeba u morati oa li-dips tse nang le tranelate joalo ka ho inela ka onion ea French kapa ho ranch, mohlomong u oa tseba hore ba paka lithane tsa likhalori mme ba ka ba le sodium e ngata.

Ka lehlohonolo, ho na le mekhoa e meng e nang le phepo ho fapana le litlolo tsa setso tseo u ka li etsang u le mong.

Hlahloba risepe ena ea ho inela French onion. E sebelisa yogurt ea Greek e nang le protheine e phahameng ho fapana le mayo le tranelate e bolila ho e fa setlolo se setlolo.

Haeba u sa iketsetse, Kite Hill le Tessemae ba fana ka likhetho tsa pele tsa bophelo bo botle tsa ho ina.

4. Sebelisa lekotikoti la lebese le nang le mafura a mangata a coconut ho fapana le setlolo se tšetsoeng ka libotlolong

Le ha ho ka ba thata ho hanela litlolo tse bolileng tsa barekisi ba kofi lebenkeleng, bongata ba lihlahisoa tsena li na le tsoekere e eketsehileng, 'mala oa maiketsetso, thickeners le lithibelo.

Haeba u batla mokhoa o mong ntle le lisebelisoa tsena, leka ho etsa kerime ea kofi lapeng.

Kenya lekoti la lebese la coconut le nang le mafura a mangata ho nkho ea khalase ebe oa hlokohla. Jazz creamer ea hau ka ho eketsa lero la sinamone, lero la vanilla kapa phofo ea linaoa, kapa phofshoana ea sirapo ea maple haeba u ntse u ka rata monko o monate.

Boloka setlolo sa hau se iketselitsoeng sehatsetsing ebe o se sebelisa pele beke e fela.

5. Leka ho iketsetsa sauce ea BBQ e phetseng hantle

Barbecue sauce e ka ba le likhabapo tse hodimo kapa tse tharo tsa tsoekere e ekelitsoeng ka khaba e 2 ea khaba.

Haeba u batla mofuta o mong o phetseng hantle ho feta sopho ea BBQ e tsoekere, leka ho iketsetsa. Kakaretso ena ea sopho ea BBQ ha e na tsoekere e eketsehileng mme e sebelisa liperekisi ho eketsa monate oa tlhaho o tla kopana hantle le sejana seo u se ratang haholo.

6. Koahela moaparo o iketselitsoeng bakeng sa salate ea hau

Liaparo tse ngata tsa salate 'marakeng li entsoe ka metsoako e fokolang ho feta phepo e ntle, ho kenyeletsoa tsoekere e ekelitsoeng, oli e ntlafalitsoeng le litlolo tse natefisang maiketsetso.

U ka iketsetsa liaparo tse potlakileng, tse iketselitsoeng u sebelisa metsoako eo mohlomong u seng u ntse u e-na le eona ka kichineng ea hau.

Leka risepe ena ea Greek yogurt ranch, kapa risepe ena e monate ea turmeric ea ho apara. Kapa u tsamaee habonolo, 'me u apare salate ea hau ka motsoako oa oli ea mohloaare le asene ea balsame.

7. Etsa mosetareta oa mahe a linotsi o molemo ho uena

Motsoako oa mahe a linotši a mosetareta le tatso e monate li kopane hantle le lijo tse ngata. Leha ho le joalo, lihlahisoa tse ngata tsa mosetareta tse lokiselitsoeng hantle li na le tsoekere le likhalori tse ngata.

Latela risepe ena bakeng sa phetoho e phetseng hantle. E kopanya yogurt ea Greece, asene ea apole cider, konofolo le lisebelisoa tse ling tse matlafatsang ho etsa mofuta oa mosetareta oa hau oa mahe a linotši oo u o ratang haholo.

8. Kopa sirapo ea panakete e sebetsitsoeng

Na u ne u tseba hore sirapo ea pancake ha e tšoane le sirapo ea maple? Pancake le sirapo ea waffle ha e hlile ha e na sirapo ea maple. Ho e-na le hoo, hangata li entsoe ka sirapo ea poone, 'mala oa caramel, tatso ea' mapa le lithibelo.

Haeba u batla mokhoa o mong o phetseng hantle ho beha lipanekuku tsa hao le waffles, sebelisa sesepa sa maple se hloekileng, kapa leka e 'ngoe ea tse latelang:

• linate botoro le marotholi a linotši
• monokotsoai o sa tsoa khuoa le yoghurt ea Greek kapa ea coconut
• jeme ea maiketsetso e entsoeng ka maiketsetso le ho fafatsa peo ea hemp

9. Makeover marinara ea hau

Marinara sauce ke sejo se seng se atisang ho ba le tsoekere e eketsehileng. Leha ho le joalo, lihlahisoa tse ngata, ho kenyeletsoa Rao's le Victoria, ha li na tsoekere e kenyellelitsoeng mme ke mokhoa o betere ho feta disokisi tsa marinara tse tsoekere.

Haeba u ka mpa ua iketsetsa marinara ntle le tsoekere e ekelitsoeng, leka risepe ena e bonolo.

Ntlha ea bohlokoa

Ho reka li-condiments tse nang le phepo e ngata lebenkeleng kapa ho iketsetsa lapeng ke litsela tse ntle tsa ho ntlafatsa boleng ba phepelo ea hau, haholoholo haeba o sebelisa li-condiments letsatsi le letsatsi.

Leka tse ling tsa mehopolo e phetseng hantle e thathamisitsoeng kaholimo bakeng sa phepo e nepahetseng ho li-condiments tseo u li ratang haholo.