Mehopolo e 12 ea Lijo tsa mots'eare tse phetseng hantle bakeng sa ba babeli

Litaba

• 1. Sekotlolo sa khoho-quinoa
• Lisebelisoa:
• Litsela:
• 2. Raese ea 'sesame-tofu' e halikiloeng
• Lisebelisoa:
• Litsela:
• 3. Li-tacos tsa litlhapi tsa mango-avocado
• Lisebelisoa:
• Litsela:
• 4. Khoho e monate ea litapole le-broccoli
• Lisebelisoa:
• Litsela:
• 5. Bowl ea veggies e halikiloeng le lensisi
• Lisebelisoa:
• Litsela:
• 6. Chickpea-tuna lettuce phuthela
• Lisebelisoa:
• Litsela:
• 7. Pasta ea Salmon-spinach
• Lisebelisoa:
• Litsela:
• 8. Sekotlolo sa quinoa sa Shrimp-and-avocado
• Lisebelisoa:
• Litsela:
• 9. 'Li-zoodle' tsa khōhō ea linate
• Lisebelisoa:
• Litsela:
• 10. Li-fajitas tsa likhomo
• Lisebelisoa:
• Litsela:
• 11. Frittata ea sepinichi-li-mushroom
• Lisebelisoa:
• Litsela:
• 12. Raese ea khoho ea cauliflower
• Lisebelisoa:
• Litsela:
• Ntlha ea bohlokoa

Ho tloaelehile ho ikutloa u potlakile nakong ea lijo tsa mots'eare ebe u khetha likhetho tse bonolo, joalo ka lijo tse potlakileng kapa lijo tse hoammeng, leha o ja hammoho le motho a le mong feela - joalo ka molekane, ngoana, motsoalle kapa motsoali.

Haeba u lakatsa tse fapa-fapaneng 'me u batla ho natefisa kemiso ea hau, lijo tsa mantsiboea tse nyane tse nyane li nka nako e nyane haholo ho itokisetsa' me li phetse hantle haholo.

Ho khahlisang ke hore lijo tse phehiloeng hae li amahanngoa le boleng bo ntlafalitsoeng ba lijo, 'me lijo tsa lelapa li lebisa lijong tse nang le phepo e ntle le boima bo fokolang ba bana le bacha (,).

Mona ke likhopolo tse 12 tsa phepo e nepahetseng le tse hlabosang bakeng sa tse peli.

1. Sekotlolo sa khoho-quinoa

Sekotlolo sena sa quinoa se tletse liprotheine.

Ha ho sebelisoa li-gram tse 100 feela, quinoa e fana ka li-amino acid tsohle tsa bohlokoa, mafura a omega-6 le 10% ea Daily Value (DV) bakeng sa folate (,,,).

Khoho ha e na mafura a fokolang feela empa e na le liprotheine tse ngata, e nang le ligrama tse 100 tsa nama ea matsoele e fanang ka ligrama tse 28 tsa protheine le ligrama tse 4 tsa mafura ().

Kakaretso ena e sebeletsa tse peli 'me e loketse ka tlas'a metsotso e 30.

Lisebelisoa:

• 1 lebese la khoho le senang letlalo le senang letlalo (ligrama tse 196), le sehiloe ka lisenthimithara tse 2,5
• 1 kopi (240 ml) ea metsi
• 1/2 senoelo (ligrama tse 93) tsa quinoa, e sa phehoang
• Likopi tse 2 (ligrama tse 100) tsa arugula
• 1 avocado e nyane, e sehiloe
• 1/2 senoelo (75 dikgerama) tsa tamati ea ciliegia, halofo
• Mahe a 2 a maholo
• 1 isipuni (9 dikgerama) tsa peo ea sesame
• Khaba e 1 (15 ml) ea oli ea mohloaare
• letsoai le pepere ho latsoa

Litsela:

1. Nako ea khoho ka letsoai le pepere ho latsoa.
2. Tlisa metsi ho pheha 'me u kenye quinoa. Koahela 'me u fokotsa mocheso ho isa bohareng. Pheha metsotso e 15 kapa ho fihlela metsi a kenella ka botlalo.
3. Ho sa le joalo, pheha khoho ka oli ea mohloaare holim'a setofo. Kamora hore li-cubes li soothoe, tlosa pan ka mocheso.
4. Beha metsi a bolelele ba lisenthimithara tse 7 ka pitseng ebe u a tlisa ho pheha. Fokotsa mocheso hore o bososele, o behe mahe, ebe o a belisa butle metsotso e 6.
5. Ha u qetile, beha mahe metsing a batang 'me u tlohele ho pholile. Fokotsa likhetla ka bonolo, ebe u li ebola ebe u li arola ka halofo.
6. Karolo ea quinoa ka likotlolo tse peli mme kaholimo le arugula, kana, sliced ​​avocado, tamati ea ciliegia, mahe le peo ea sesame.

Ha u sebeletsa ():

• Lik'halori: 516
• Liprotheine: Ligrama tse 43
• Mafura: 27 dikgerama
• Li-carb: 29 dikgerama

2. Raese ea 'sesame-tofu' e halikiloeng

Lekunutu le phetseng hantle ka sejana sena sa raese e halikiloeng ke hore le phehiloe hantle.

Hape, tofu e hokahantsoe le melemo e mengata ea bophelo bo botle, ho kenyeletsoa ntlafatso ea metabolism ea mafura, bophelo bo botle ba pelo le taolo ea tsoekere maling (,,,,).

Kakaretso ena ke ea limela, le hoja u ka chencha tofu bakeng sa khoho kapa shrimp haeba u khetha.

E sebeletsa tse peli mme e nka hora e le 'ngoe ho e lokisetsa.

Lisebelisoa:

• Phakete ea 1/2 (3 ounces kapa 80 grams) ea tofu e eketsehileng
• 3 tablespoons (45 ml) ea oli ea sesame
• Khaba ea 1/2 (10 ml) ea sirapo ea maple
• Khaba ea 1/2 (10 ml) ea asene ea apole
• 1 tablespoon (15 ml) ea sauce e fokotsitsoeng ea sodium
• Khaba ea 1/2 (5 dikgerama) tsa peo ea sesame
• 1 senoelo (ligrama tse 140) tsa lierekisi tse hoammeng le lihoete
• 1 eiee e nyane e tšoeu
• 1 lehe le leholo, le hlakotsoe
• 1 senoelo (186 dikgerama) tsa raese e tšoeu, e nang le mouoane
• 1/4 senoelo (ligrama tse 25) tsa li-scallion, tse khethiloeng

Litsela:

1. Preheat ontong ho ea ho 425 ° F (220 ° C) ebe u beha pampiri ea ho baka ka pampiri ea letlalo. Beha tofu pakeng tsa likarolo tse 'maloa tsa thaole ea pampiri ebe u penya metsi a mangata kamoo u ka khonang. Dice ka li-cubes tse 1-cm (2.5-cm).
2. Ka sekotlolo, kopanya halofo ea oli ea sesame le moriana oa soya, hammoho le sirapo ea maple, asene ea apole le peo ea sesame. Kenya tofu ebe u apara hantle, ebe o e beha holim'a pampiri ea ho baka ebe o chesa metsotso e 40.
3. Hoo e ka bang metsotso e 30 ha u baka, futhumatsa pane e nyane ebe u qhekella lehe, ebe u behella ka thoko.
4. Tlotsa lakane ea bobeli e kholo ea ho baka ebe u eketsa lehe, raese, eiee e tšoeu, lierekisi le lihoete. Koahela oli ea sesame le sopho e setseng, ebe u lahlela lisebelisoa tsohle ho li aba ka ho lekana. Fafatsa li-scallion ka holimo.
5. Bake metsotso e 7-10 ebe o tlosa maqephe a ho baka ka ontong.
6. Kopanya tofu le raese pele u sebeletsa.

Ha u sebeletsa ():

• Lik'halori: 453
• Liprotheine: Ligrama tse 13
• Mafura: 26 dikgerama
• Li-carb: Ligrama tse 43

3. Li-tacos tsa litlhapi tsa mango-avocado

Li-tacos tsena tse bonolo tsa litlhapi ha li felle feela ka mebala le litlolo tsa tropike empa hape le mafura a phetseng hantle pelong, joalo ka mafura a omega-9 a kang oleic acid.

Asiti ea Oleic e tsejoa ka thepa ea eona e khahlanong le ho ruruha le anti-mofets'e. Boithuto bo boetse bo fana ka maikutlo a hore ho hlokahala bakeng sa kholo e nepahetseng ea kholo le ts'ebetso (,,,).

Kakaretso ena e sebeletsa tse peli 'me e loketse ka tlas'a metsotso e 30.

Lisebelisoa:

• Li-filap tse 2 tsa tilapia (ligrama tse 174)
• Khaba e 1 (15 ml) ea oli ea mohloaare
• 3 tablespoons (45 ml) ea lero la kalaka
• 1 tablespoon (15 ml) ea mahe a linotši
• Li-clove tse 2 tsa konofolo, tse halikiloeng
• 1 tablespoon (8 grams) ea phofo ea chili
• 1 senoelo (70 dikgerama) tsa k'habeche, shredded
• Khaba e 1 (ligrama tse 5) tsa cilantro, e khabeloa
• 2 tablespoons (32 dikgerama) tsa tranelate e nang le mafura a tlaase
• 1 senoelo (ligrama tse 165) tsa mango, e hlabiloeng
• 1 avocado e nyane, e hlakotsoe
• Li-tortilla tse nyane tsa poone tse 4
• komine, letsoai le pepere

Litsela:

1. Preheat grill ho ea bohareng-mocheso o phahameng. Beha tilapia ka sekotlolo ebe u eketsa oli ea mohloaare, lero la lalaka, mahe a linotši, konofolo, kumine, letsoai le pepere. Ho silila lihlahisoa ka har'a litlhapi ebe o lula metsotso e 20.
2. Bakeng sa senoko, kopanya k'habeche, cilantro le tranelate e bolila ka sekotlolo se arohaneng, o eketsa letsoai le pepere ho latsoa. Refrigerate metsotso e 10.
3. Tlosa litlhapi ho marinade 'me u e chese ka metsotso e 3-5 ka lehlakoreng le leng. Beha litlhapi ka thōko, ebe u chesa li-tortilla ka metsotsoana e seng mekae ka lehlakoreng le leng.
4. Arola litlhapi ka ho lekana holim'a li-tortilla tse 'ne, eketsa tlola,' me holimo le mango le avocado.

Ha u sebeletsa ():

• Lik'halori: 389
• Liprotheine: 28 dikgerama
• Mafura: 74 dikgerama
• Li-carb: Ligrama tse 45

4. Khoho e monate ea litapole le-broccoli

Ka khoho ena ea litapole le-broccoli, u tla natefeloa ke lijo tse nang le phepo e ntle tse kenyeletsang li-carbs tse nang le setache, liprotheine tse omeletseng, meroho le mafura a phetseng hantle.

E na le mefuta e fapaneng ea li-antioxidants, joalo ka vithamine C, li-anthocyanins le flavonoids, tse tsoang litapoleng tsa eona, eiee, broccoli le cranberries.

Li-antioxidants ke limolek'hule tse thusang ho sireletsa 'mele oa hau ho li-radicals tsa mahala ebile li hokahane le melemo e mengata ea bophelo bo botle, ho kenyeletsoa thepa ea anticancer le bophelo bo ntlafetseng ba pelo (,,, 21).

Recipe e sebeletsa tse peli 'me e se e loketse ka tlas'a metsotso e 30.

Lisebelisoa:

• 1 lebese la khoho le senang letlalo le senang letlalo (ligrama tse 196), le sehiloe ka lisenthimithara tse 2,5
• Likopi tse 2 (ligrama tse 170) tsa lipalesa tsa broccoli
• 1 senoelo (200 dikgerama) tsa litapole, litsoe
• 1/2 senoelo (ligrama tse 80) tsa eiee e khubelu, e khethiloe
• 1 konofolo clove, minced
• 1/4 senoelo (ligrama tse 40) tsa cranberries tse omisitsoeng
• 3 tablespoons (28 grams) ea walnuts, e khethiloe
• 2 tablespoons (30 ml) ea oli ea mohloaare
• letsoai le pepere ho latsoa

Litsela:

1. Preheat ontong ho ea ho 375 ° F (190 ° C) ebe u beha pampiri ea ho baka ka pampiri ea letlalo.
2. Kopanya broccoli, litapole, onion le konofolo. Fafatsa ka oli le nako le letsoai le pepere, ebe u li akhela. Koahela ka foil ebe u chesa metsotso e 12.
3. Tlosa ka ontong, eketsa khoho, 'me u bake metsotso e meng e 8.
4. Tlosa ka ontong hape, eketsa li-cranberries tse omisitsoeng le walnuts, 'me u bake metsotso e meng e 8-10 kapa ho fihlela khoho e phehiloe.

Ha u sebeletsa ():

• Lik'halori: 560
• Liprotheine: Ligrama tse 35
• Mafura: 26 dikgerama
• Li-carb: Ligrama tse 47

5. Bowl ea veggies e halikiloeng le lensisi

Lijo tsena tsa meroho li paka meroho e mengata le protheine e thehiloeng ho limela ().

E fana ka mohloli o motle oa tšepe, o tsamaisang oksijene 'meleng oohle oa hau mme hangata o haelloa ke lijo tsa batho ba sa jeng nama (,).

Recipe e sebeletsa tse peli 'me e se e loketse metsotso e 40.

Lisebelisoa:

• 1 eiee e nyane e tšoeu
• 1 senoelo (128 dikgerama) tsa lihoete, tse koahetsoeng
• 1 zucchini e mahareng (ligrama tse 196), tse katiloeng
• Litapole tse 1 tse mahareng (ligrama tse 151), tse katiloeng
• 1 teaspoon (5 ml) ea oli ea mohloaare
• 1 teaspoon ea rosemary e ncha kapa e omisitsoeng
• 1 teaspoon ea thyme e ncha kapa e omisitsoeng
• 1/2 senoelo (ligrama tse 100) tsa lensisi, tse sa phehoang
• 1 kopi (240 ml) ea moro oa meroho kapa metsi
• Khaba e 1 (15 ml) ea asene ea balsame
• 1 tablespoon (15 ml) ea mahe a linotši
• letsoai le pepere ho latsoa

Litsela:

1. Preheat ontong ho ea ho 425 ° F (220 ° C). Kenya onion, lihoete, zucchini le litapole ho sekotlolo, ho tšela oli ea mohloaare, le nako le letsoai le pepere. Kopanya hantle.
2. Abela batho veggie ka sejaneng sa ho baka, fafatsa rosemary le thyme, ebe o chesa metsotso e 35-40.
3. Ka pitsa, tlisa moro oa metsi kapa metsi ho pheha, ebe o fokotsa ho omisa. Kenya lentile ebe u koahela. Pheha metsotso e 20-25 kapa ho fihlela o le bonolo.
4. Hang ha tsohle li phehiloe, eketsa meroho le lensisi sekotlolo se seholo ebe u lahlela asene ea balsame le mahe a linotši. Kopanya hantle pele o sebeletsa.

Ha u sebeletsa ():

• Lik'halori: 288
• Liprotheine: Ligrama tse 12
• Mafura: 3.5 dikgerama
• Li-carb: Ligrama tse 56

6. Chickpea-tuna lettuce phuthela

Lijo tsena li tletse liprotheine tse tsoang ho tuna le li-chickpeas. Ho feta moo, e fana ka tefo e ntle ea fiber ho tsoa ho veggies, e o siea o ikutloa o tletse lihora tse ngata (,,).

Recipe e sebeletsa tse peli mme ho bonolo haholo ho e etsa.

Lisebelisoa:

• 1 senoelo (164 dikgerama) tsa li-chickpea, tse phehiloeng
• Kane e le 1 ea tuna (ligrama tse 170) e kenngoeng ka makotikoting ka metsing, e tšolohile
• Makhasi a 6 a botoro-lettuoa
• 1 rantipole e mahareng, e khaotsoe
• 1 eiee e khubelu e nyane, e khaotsoe
• 1 stalk ea celery, e khaotsoe
• 2 tablespoons (10 dikgerama) tsa cilantro, e khethiloe
• 1 konofolo clove, minced
• lero le tsoang ho 1 lemone
• 2 tablespoons (ligrama tse 30) tsa mosetareta oa Dijon
• Khaba e 1 (ligrama tse 15) tsa tahini
• letsoai le pepere ho latsoa

Litsela:

1. Kenya li-chickpe ho sesebelisoa sa lijo. Li fe makhetlo a 'maloa, empa u siee likaroloana tse' maloa.
2. Ka sekotlolo, kopanya tuna, rantipole, onion, celery, cilantro le konofolo. Ebe u eketsa li-chickpeas le lisebelisoa tse setseng - ntle le lettuce - ebe u kopanya hantle.
3. Beha likhaba tse 2-3 tsa motsoako holim'a lekhasi le leng le le leng la lettuce pele u li sebeletsa.

Ha u sebeletsa ():

• Lik'halori: 324
• Liprotheine: 30 dikgerama
• Mafura: 9 dikgerama
• Li-carb: Ligrama tse 33

7. Pasta ea Salmon-spinach

Paseka ena e monate ea salmon-spinach e fana ka lijo tse leka-lekaneng tse laetsoeng ke omega-3 fatty acids.

Mafura a Omega-3 a fana ka melemo e mengata mme a bonts'itsoe ho loants'a maemo a ho ruruha le lefu la pelo (,,).

Recipe e sebeletsa tse peli 'me e se e loketse ka tlas'a metsotso e 30.

Lisebelisoa:

• 1/2 lik'hilograma (227 dikgerama) tsa saalmon e se nang letlalo, e se nang letlalo
• 1 senoelo (107 dikgerama) tsa pene pasta
• 1.5 tablespoons (21 dikgerama) tsa botoro
• 1 eiee e nyane e tšoeu, e khaotsoe
• Likopi tse 3 (ligrama tse 90) tsa spinach
• 1/4 senoelo (57 dikgerama) tsa tranelate e nang le mafura a tlase
• 1/4 senoelo (ligrama tse 25) tsa chisi ea Parmesan, grated
• 1 konofolo clove, minced
• Khaba e 1 ea parsley e ncha, e qhibililoe
• letsoai le pepere ho latsoa

Litsela:

1. Pheha pasta ho latela litaelo tsa liphutheloana. Ho sa le joalo, salisa onion ka botoro metsotso e 5.
2. Kenya litlhapi tsa salmone ebe u pheha metsotso e 5-7, u li roba ka har'a li-flakes ha u ntse u pheha. Kenya sipinake ebe u pheha ho fihlela o omella.
3. Kenya tranelate e bolila, chisi ea Parmesan, konofolo, letsoai le pepere. Khothatsa hantle pele u eketsa pasta e phehiloeng le parsley.
4. Kopanya hantle pele o sebeletsa.

Ha u sebeletsa ():

• Lik'halori: 453
• Liprotheine: Ligrama tse 33
• Mafura: 24 dikgerama
• Li-carb: 25 dikgerama

8. Sekotlolo sa quinoa sa Shrimp-and-avocado

Sekotlolo sena sa shrimp-and-avocado quinoa se fana ka lijo tse nang le protheine e ngata tse nang le monounsaturated fatty acids (MUFAs).

MUFAs e khothaletsa maemo a phetseng hantle a mafura a mali mme e thusa ho eketsa ho fumaneha ha livithamini tse qhibilihang mafura, joalo ka livithamini A, D, E, le K (,).

Sejo sena se bonolo ho se fetola. U ka tlohela li-shrimp ka ntle kapa ua li nkela sebaka ka mohloli oa protheine eo u e ratang haholo, joalo ka khoho, mahe kapa nama.

Recipe e sebeletsa tse peli mme e nka tlasa metsotso e 20 ho e etsa.

Lisebelisoa:

• 1/2 likhilograma tse 227 tsa shrimp e tala, e ebotsoeng le e ntšitsoeng
• 1 kopi (186 dikgerama) tsa quinoa, e phehiloeng
• halofo ea likomkomere tse mahareng
• 1 avocado e nyane, e lesotsoe
• Khaba e 1 (15 ml) ea oli ea mohloaare
• Khaba e 1 (ligrama tse 14) ea botoro, e qhibilihile
• Li-clove tse 2 tsa konofolo, tse halikiloeng
• 1 tablespoon (15 ml) ea mahe a linotši
• Khaba e 1 (15 ml) ea lero la kalaka
• letsoai le pepere ho latsoa

Litsela:

1. Hlatsoa skillet ebe o tlosa konofolo ka botoro le oli ea mohloaare. Kenya shrimp ebe u pheha ka mahlakore ka bobeli. Ebe u eketsa mahe a linotši, lero la kalaka, letsoai le pepere, ebe u pheha ho fihlela mongobo o teteana.
2. Ka likotlolo tse peli, arola quinoa le holimo ka shrimp, avocado le likomkomere.

Ha u sebeletsa ():

• Lik'halori: 458
• Liprotheine: Ligrama tse 33
• Mafura: 22 dikgerama
• Li-carb: Ligrama tse 63

9. 'Li-zoodle' tsa khōhō ea linate

"Zoodles" ke li-noodle tsa zucchini, tse etsang carb e ntle haholo, e se nang gluten bakeng sa pasta e tloaelehileng.

Recipe e na le liprotheine tse ngata le mafura a phetseng hantle a tsoang botoneng, a ka sireletsang khahlanong le lefu la pelo ka ho khothaletsa LDL (e mpe) le "cholesterol" e felletseng.

Ho bonolo haholo ho e etsa le ho sebeletsa tse peli.

Lisebelisoa:

• 1 lebese la khoho le senang letlalo, le senang letlalo (ligrama tse 196), le phehiloe ebile le khabisitsoe
• 1 zucchini e kholo (323 dikgerama), e tšeloa ka li-noodle
• 1/2 senoelo (ligrama tse 55) tsa lihoete, tse khabisitsoeng
• 1/2 senoelo (35 dikgerama) tsa k'habeche e khubelu, e khabisitsoeng
• 1 pepere e nyane ea tšepe, e tšetsoe
• 2 tablespoons (27 ml) ea oli ea sesame
• 1 teaspoon ea konofolo ea minced
• 3 tablespoons (ligrama tse 48) tsa botoro ea matokomane
• 2 tablespoons (30 ml) ea mahe a linotši
• 3 tablespoons (30 ml) ea sauce e fokotsehileng ea soya
• Khaba e 1 (15 ml) ea asene ea raese
• 1 teaspoon ea ginger e ncha
• 1 teaspoon ea mongobo o chesang

Litsela:

1. Sauté konofolo ka khaba e 1 (15 ml) ea oli ea sesame ka skillet holim'a mocheso o mofuthu. Kenya lihoete, k'habeche le pepere. Pheha ho fihlela o le bonolo.
2. Kenya li-noodle tsa khoho le khoho ho skillet. Pheha metsotso e ka bang 3 kapa ho fihlela zucchini e nolofala. Tlosa mocheso 'me u behelle ka thōko.
3. Ka sekotlolo se senyenyane, kopanya oli eohle ea sesame, botoro ea peanut, mahe a linotši, moriana oa soya, asene ea raese, ginger le sauce e chesang. Hlatsoa ho fihlela pere ea peanut e qhibilihile.
4. Tšela moriana holim'a li-zoodle le kana. Lahlela ho kopanya.

Ha u sebeletsa ():

• Lik'halori: 529
• Liprotheine: 40 dikgerama
• Mafura: 29 dikgerama
• Li-carb: 32 dikgerama

10. Li-fajitas tsa likhomo

Li-fajitas tsena tsa nama ea khomo lia tlatsa ebile ho bonolo ho li etsa. Liiee le pelepele li kopana hantle le sirilamunu le chili.

U ka etsa khetho e tlase ea carb ka ho sesa li-tortilla tsa poone bakeng sa makhasi a lettuce.

Recipe e sebeletsa tse peli 'me e se e loketse ka tlas'a metsotso e 30.

Lisebelisoa:

• Lik'hilograma tse 227 tsa steak, e tšetsoe ka marapo a 1/2-cm (1.3 cm)
• 1 eiee e nyane, e lesotsoe
• 1 pepere e kholo ea tšepe, e tšetsoe
• 3 tablespoons (45 ml) ea sauce e fokotsehileng ea soya
• lero le tsoang ho 1 lemone
• 1 teaspoon ea phofo ea chili
• Khaba e 1 (15 ml) ea oli ea mohloaare
• Li-tortilla tse nyane tsa poone tse 4

Litsela:

1. Kopanya moriana oa soya, sirilamunu, phofo le oli ea mohloaare.
2. Arole ka thoko ka nama ea nama ea nama ea nama le ea veggies ka motsoako bonyane metsotso e 15-20.
3. Senya skillet ebe u pheha nama. Tlosa ha o sootho ebe u eketsa lieiee le pelepele. Pheha ho fihlela o le bonolo, ebe u kenya steak hape ho e futhumatsa.
4. Arola nama le veggies ka ho lekana holim'a li-tortilla tse 'ne.

Ha u sebeletsa ():

• Lik'halori: 412
• Liprotheine: Ligrama tse 35
• Mafura: Ligrama tse 19
• Li-carb: 24 dikgerama

11. Frittata ea sepinichi-li-mushroom

Frittata ea spinach-mushroom e etsa lijo tsa mots'eare tse bonolo le tse bonolo tse ka natefeloang lijong tsa hoseng kapa tsa mots'eare.

Hammoho, mahe le spinach li fana ka 26% ea DV bakeng sa vithamine A ha e sebelisoa. Vithamine ena e bapala karolo ea bohlokoa ho bophelo bo botle ba mahlo ka ho boloka lisele tsa mahlo a hau tsa kutlo le ho thibela bofofu bosiu (,,).

Recipe e sebeletsa tse peli 'me e se e loketse ka tlas'a metsotso e 20.

Lisebelisoa:

• 2 tablespoons (30 ml) ea oli ea avocado
• 1 senoelo (70 dikgerama) tsa li-mushroom tse tšoeu, tse lesotsoe
• 1 kopi (ligrama tse 30) tsa spinach
• Mahe a maholo a 3
• 1/2 senoelo (56 dikgerama) tsa chisi e mafura a mozzarella, e shredded
• letsoai le pepere ho latsoa

Litsela:

1. Preheat ontong ho ea ho 400 ° F (200 ° C).
2. Noa khaba e 1 (15 ml) ea oli ea avocado ka skillet e sireletsehileng ka ontong ka lebaka la mocheso o phahameng. Kenya li-mushroom 'me u phehe ho fihlela ha u le bonolo, ebe u eketsa sipinake ebe u sesa motsotso o le mong. Tlosa ka bobeli ho skillet ebe u beha ka thoko.
3. Kopanya mahe le halofo ea chisi le nako le letsoai le pepere. Tšela motsoako ka skillet le holimo ka li-mushroom le spinach. Pheha holim'a setofo bakeng sa metsotso e 3-4 pele u baka.
4. Holimo le chisi e setseng ebe o fetisetsa ka ontong. Bake metsotso e 5 ebe o halika metsotso e 2 ho fihlela holimo e fetoha bosootho ba khauta. Tlosa ka ontong 'me u lumelle ho pholile pele u sebeletsa.

Ha u sebeletsa ():

• Lik'halori: 282
• Liprotheine: 20 dikgerama
• Mafura: 21 dikgerama
• Li-carb: 3 dikgerama

12. Raese ea khoho ea cauliflower

Cauliflower raese ke sebaka se setle sa carb se tlase bakeng sa raese. U ka e reka e kentsoe liphutheloana kapa u iketsetse eona ka ho khaola lipalesa tsa cauliflower ka mokhoa o ts'oanang le raese.

Lijo tsena li paka liprotheine tsa boleng bo holimo le meroho e mengata. Ho ja meroho haholo ho ka u thusa ho fihlela litlhoko tsa hau tsa limatlafatsi le ho fokotsa menyetla ea lefu la pelo (,).

Recipe e sebeletsa tse peli 'me e se e loketse ka tlas'a metsotso e 20.

Lisebelisoa:

• 1 lebese la khoho le senang letlalo le senang letlalo (ligrama tse 196), le sehiloe ka lisenthimithara tse 2,5
• Likopi tse 2 (ligrama tse 270) tsa raese ea kholifolawa e hoammeng
• 1/2 senoelo (ligrama tse 45) tsa mehloaare e se nang peō, halofo
• 1/2 senoelo (75 dikgerama) tsa tamati ea ciliegia, halofo
• 1 teaspoon ea rosemary e ncha kapa e omisitsoeng
• 1 teaspoon ea oregano e ncha kapa e omisitsoeng
• 1 teaspoon ea thyme e ncha kapa e omisitsoeng
• 1 teaspoon (5 ml) ea oli ea mohloaare
• letsoai le pepere ho latsoa

Litsela:

1. Etsa khoho ka rosemary, oregano, thyme, letsoai le pepere. Senya oli ea mohloaare ka pane 'me u batlisise khoho metsotso e 6-7 ka lehlakoreng le leng kapa ho fihlela khauta. E tlose paneng ebe u e behella ka thoko.
2. Eketsa litamati ka pane 'me u phalle metsotso e 5. Kenya raese ea cauliflower le mehloaare, ebe u hlohlelletsa ho fihlela raese ea cauliflower e qala ho nolofala.
3. Tlosa raese ea cauliflower ho tsoa pan. Arola likotlolo tse peli le holimo le kana.

Ha u sebeletsa ():

• Lik'halori: 263
• Liprotheine: 32 dikgerama
• Mafura: Ligrama tse 12
• Li-carb: 8 dikgerama

Ntlha ea bohlokoa

Le ha o haelloa ke nako ka nako, ho na le mekhoa e mengata ea ho natefeloa ke lijo tsa maiketsetso tse etselitsoeng batho ba babeli.

Lethathamo lena la diresepe le fana ka mehopolo e bonolo, e matlafatsang 'me e kenyelletsa likhetho tse' maloa tsa jeng nama le carb e tlase. Haeba u lakatsa tse fapaneng kemisong ea hau, leka tse ling tsa tsona ho fapana le ho khanna.