Lijo tse 10 tse Phethahalang Tse U Tlatsang le ho Felisa Hanger

Litaba

• Avocado
• Mahe
• Li-oats
• Libanana
• Lentile
• Linate
• Sopho
• Litlhapi tse Mafura
• Makipikipi
• Yogurt ea Segerike
• Tlhahlobo bakeng sa

Ha se sephiri ho ba hangry ke ntho e mpe ka ho fetisisa. Mpa ea hao ea korotla, hlooho ea hao ea sisinyeha, 'me ua utloa u koatile. Leha ho le joalo, ka lehlohonolo, hoa khoneha ho laola tlala e bakang khalefo ka ho ja lijo tse nepahetseng. Bala ho bala ho ithuta ka lijo tse holimo tse phetseng hantle tse u tlatsang, hammoho le litsela tse amoheloang ke litsebi tsa ho li ja.

Avocado

Ehlile, guac e ka ba e eketsehileng - empa phello ea tlala ea avocado e ea e thusa ka botlalo. Tholoana ena e ratoang ke balateli (e, litholoana!) e na le mafura a mangata a phetseng hantle - ke hore mafura a monosaturated - le fiber, e cheka butle 'meleng oa hau, ho latela Megan Wong, R.D., setsebi sa lijo se ngolisitsoeng AlgaeCal. Sena se eketsa ho khora, o re, ho u boloka u khotše nako e telele. Bonus: Haeba u na le khatello e phahameng ea mali, u tla thabela ho tseba hore "li-avocado li tletse potasiamo, e thusang ho theola khatello ea mali ka ho phomotsa methapo ea mali le ho ntša sodium e feteletseng," ho arolelana Wong.

Joaloka lijo tse tlatsetsang hantle, li-avocado li bohlokoa haholo ha o leka ho bokella lijo ntle le ho fetola risepe ka botlalo. Ka mohlala, Wong o fana ka tlhahiso ea ho sebelisa 1/4 ho 1/2 avocado sebakeng sa mayo ka sandwich, tranelate e boima ka sopho, le ice cream ka smoothies "nako le nako ha u lakatsa ho ba le setlolo se monate." Lebenkeleng, batla litholoana tse tiileng ka letlalo le botala bo khanyang haeba u ntse u reka esale pele, ho bolela Wong. Li tla butsoa ka matsatsi a mararo ho isa ho a mahlano, empa haeba u hloka ho sebelisa avocado ASAP, u ka butsoa ka potlako avocado e thata ka ho e boloka ka mokotleng oa pampiri o nang le apole. (Related: Holy Sh*t, Ho hlakile hore Kaofela re Lokela ho Hlatsoa Avocados Tsa Rōna)

Mahe

U leka ho qoba mpa e lumang? Ela hloko mahe, "a fanang ka liprotheine le mafura, tseo ka bobeli li u thusang hore u lule u khotse nako e telele," ho hlalosa setsebi sa lijo se ngolisitsoeng Colleen Christensen, RD A na le "omega-3 fatty acids, e leng limatlafatsi tsa bohlokoa tseo re lokelang ho li fumana ho tsona. lijo tseo 'mele ea rona e sitoang ho li etsa. "

Ho sa le joalo, protheine e mahe e fumaneha ka bongata, ho bolelang hore 'mele oa hau o ka e sebelisa habonolo. Phuputsong ea barupeluoa ba 2017 ba jeleng mahe a mabeli ka letsatsi (vs. pakete e le 'ngoe ea oatmeal ka letsatsi) nakong ea libeke tse' ne ba bile le maemo a tlase a hormone ea tlala ghrelin - phello eo bafuputsi ba e hokahantseng le liprotheine tse phahameng mahe. FYI— lehe le leholo le phehiloeng ka thata (50 grams) le na le ligrama tse fetang 6 tsa protheine, ho latela Lefapha la Temo la United States (USDA).

Oho, mme ho fapana le tumelo e atileng, mahe ke ke hakaalo phahamisa k'holeseterole ea mali. Ke hobane k’holeseterole e jeoang (k’holeseterole e fumanoang lijong) ha e ame haholo tekanyo ea mali a hao, ho bolela Christensen. Ho ipapisitsoe le lipatlisiso tsa hajoale, boramahlale ba lumela hore ho ja lijo tse nang le mafura a mangata haholo - ao e seng mahe - ho etsa hore 'mele oa hau o hlahise k'holeseterole e ngata le ho feta, ho eketsa litekanyetso tsa hau tsa LDL ("tse mpe"), ho latela American Heart Association ( AHA).

Bakeng sa sejana se lekaneng hantle se entsoeng ka lijo tse tlatsang, mahe a mabeli a nang le carb e phetseng hantle, joalo ka lehe le halikiloeng le sekotlolo sa quinoa. Ho ja "protheine, mafura, le Li-carbs li tla fa 'mele oa hau matla a ho sebetsa letsatsi lohle," ho hlalosa Christensen. Ntle le moo, u ka kopanya sehlopha sa li-muffin tsa mahe 'me ua li thabela e le lijo tsa hoseng tse khotsofatsang beke eohle.

Li-oats

Wong o re: "Faeba e li-oats e e etsa hore e be le phepo e ntle hape e tlatse." Lebaka ke lena: Beta-glucan, fiber e qhibilihang ka har'a oats, e matla haholo (bala: gooey). Sena se liehisa tšilo ea lijo, e hlahisang matšoao a ho khora le ho etsa hore u ikutloe u khotše, ho latela lipatlisiso tse phatlalalitsoeng ho Litlhahlobo tsa Phepo. Wong o phaella ka hore li-oats le tsona li tlatsetsa bophelong bo botle ba masapo, kaha li na le calcium le magnesium, e tšehetsang ho kenngoa ha khalsiamo ka ho kenya vithamine D. Batho ba se nang lebese, thabang! (E amanang le: 9 High-Protein Oatmeal Recipes e ke keng ea u fa lijo tsa hoseng FOMO)

Kaha li nkuoa e le lijo tse phelisang hantle tse u khotsofatsang, "oats ke lijo tsa hoseng tse phethahetseng bakeng sa batho ba nang le khefu e telele pele ba ja," ho bolela Wong. Leha ho le joalo, o tla batla ho "qoba li-oats tse nang le tatso, hobane tsena li na le tsoekere e ngata e ekelitsoeng," o re. "Ha nako e ntse e ea, tsoekere e ngata haholo e ekelitsoeng e ka lebisa ho boima ba 'mele [ho sa batleheng] le bofokoli ba phepo e nepahetseng." Ho fapana le moo, nka tsela ea DIY, u tšele kopi e le 'ngoe ea habore e phehiloeng - leka: Quaker Oats Old Fashioned Oats (E reke, $ 4, target.com) - ka linoko, linate le litholoana tse ncha (tse eketsang fiber, BTW) . U batla khetho e amohelehang ea maeto? Etsa li-muffin tsa oatmeal kapa li-cookie tsa protheine ea oatmeal bakeng sa seneke seo u eang ho sona se nang le lijo tsena tse tlatsang bophelo bo botle.

Libanana

Haeba u hloka ho loma kapele, nka banana. E 'ngoe ea lijo tse tlatsang ka ho fetisisa, banana ke mohloli o matla oa fiber, o ka "fokotsang hore na lijo li feta kapele hakae tsamaisong ea hau ea lijo, [ho u thusa] hore u ikutloe u khotsofetse nako e telele," ho bolela Christensen. E boetse e eketsa habeli e le mohloli o bonolo, oa ho nka le ho ea oa lik'habohaedreite, o fanang ka matlafatso ea matla, oa eketsa. Nka lintlha ka ho kopanya banana le protheine le mafura, joalo ka khaba ea botoro ea peanut, joalo ka Butter ea Peanut ea Justin's (E Reke, $ 6, amazon.com). "Combo ena e tla u fa matla ka ho lula phofo, ntle le ho ikutloa u lapile hape kapele kamora moo," ho bolela Christensen. (Bona hape: Easy, Healthy Banana Peanut Butter Recipes Tseo U Tla Batla ho li Etsa ka ho Pheta)

Haeba libanana tsa hau li fumana matheba a lefifi, u se ke ua potlakela ho li lahlela. Matheba a teng ke "ts'ebetso e bitsoang enzymatic browning, e etsang hore libanana tsa hau li be bonolo hape li be monate," oa hlokomela. Libanana tse sootho li loketse li-muffin tsa banana, e leng lijo tse ntle tse tlatsang tse u tšoarang pakeng tsa liboka tsa Zoom. U ka boela ua hatsetsa libanana tse sehiloeng 'me ua li kenya ho li-smoothie tsa hoseng bakeng sa ho ama monate o monate le ho tlatsa fiber, ho etsa tlhahiso ea Christensen.

Lentile

Bakeng sa lethal dose le leng la satiating fiber le protheine, fihlella lentile. "Senoelo se le seng sa lensisi se na le ligrama tse ka bang 18 tsa protheine, e fokotsang ghrelin," ho latela Erin Kenney, M.S., R.D.N., L.D.N., H.C.P., setsebi se ngolisitsoeng sa phepo ea phepo. E boetse e "matlafatsa peptide YY, hormone e etsang hore u ikutloe u khotše," o re. Empa ela hloko: Joalo ka lijo tse nang le fiber e ngata, ho ja lensisi tse ngata kapele haholo ho ka baka khase le ho ruruha. Kahoo, eketsa tlhahiso ea hau ea lijo tse tlatsang bophelo bo botle butle-butle 'me u noe metsi a mangata ho thusa faeba hore e tsamaee hantle tsamaisong ea hau ea tšilo ea lijo, ho bolela Kenney.

Lebenkeleng le leholo lentile li fumaneha ka makotikoting 'me li omisitsoe, empa lintho tse ka makotikoting hangata li na le sodium e ngata, ho bolela Kenney. Eya liphetolelong tse nang le sodium e tlase kapa u phehe lensisi tse omisitsoeng (E reke, $ 14, amazon.com) ho qoba sodium e eketsehileng ka ho feletseng. (E-ba bonnete ba hore u noa lensisi e omisitsoeng ka bosiu bo le bong pele u pheha ho senya phytic acid, e thibelang matla a 'mele oa hao ho monya liminerale tse kang magnesium le tšepe tse fumanoang lijong tsena tse tlatsang, ho hlalosa Kenney.) Ho tloha moo, leka ho sebeletsa 1/2 kopi ea lentile e nang le moriana oa maiketsetso oa Bolognese. O re: "Ho kopanya lentile le vithamine C ho tsoa ho tomate sauce ho thusa ho matlafatsa ho monya ha tšepe ka har'a lensisi." U ka sebelisa 'em ho etsa salate kapa sopho e ngata kapa e le mokhoa o mong oa nama ho li-tacos bakeng sa motsoako oa lijo tse phetseng hantle tse u tlatsang.

Linate

"Linate li na le mafura a mangata, a bakang ho lokolloa ha cholecystokinin le peptide YY," ho hlalosa Kenney. Lihormone tsena li baka pherekano ka ho liehisa motsamao oa lijo ka maleng a hau, ho latela tlhahlobo ea mahlale ea 2017. Linate li boetse li na le fiber le protheine, e leng se tlatsetsang ho ba le boikutlo ba ho tlala.Taba e le 'ngoe feela: Linate li na le mafura a mangata (ka hona, lik'halori), ka hona, hopola boholo ba ts'ebeletso, ho bolela Kenney. Karolo e le 'ngoe ea linate e lekana le likhaba tse nyane kapa tse peli tsa botoro ea linate, ho bolela AHA.

Ha u na bonnete ba hore na ke mofuta ofe oa linate oo u ka o qhekellang? Kenney o re o khethe fave ea hau hobane mofuta o mong le o mong oa lijo tse tlatsang bophelo bo botle ke mohloli o motle oa mafura, protheine le faeba tse phetseng hantle. "Empa ba bang ba ka fana ka melemo e phahameng eo MaAmerika a sa e fumaneng ho lekana," oa eketsa. Mohlala, lialmonde li na le magnesium - 382 mg ka kopi, ho nepahala - e leng phepo eo Maamerika a mangata a haelloang ke eona, oa hlalosa. (E amanang: Linate le Peo tse 10 tse Phelang Haholo)

Ha se linate tsohle tse bolokang lishelefo tsa mmaraka oa heno tse lekanang, leha ho le joalo. Kenney o re: “Hangata linate li besoa ka oli e se nang bophelo bo botle e kang canola, peanut le oli ea meroho. Hape, hangata li halikiloe maemong a batang haholo, tse bakang mahlaseli a kotsi a mahala (lintho tse tšoanang tse amanang le mafu a sa foleng a kang mofets'e). O re: "Ho molemo ho reka linate tse tala ebe u li halika hanyenyane ka likhato tse 284 tsa Fahrenheit ka metsotso e 15," o re, "kapa u reke linate tse halikiloeng hanyenyane tse omeletseng" tse kang Nut Harvest Lialmonde Tse Besitsoeng Hanyane (Reka, $20,amazon.com). Ho tloha moo, li lahlele ka salate, ka yogurt, kapa ka tsela e iketselitsoeng. U ka boela oa ja linate ntho ea pele hoseng ho laola takatso ea hau ea lijo letsatsi lohle, oa eketsa.

Sopho

Haeba u na le nako ea zero ea ho lokisa lijo, senoelo sa sopho e ka ba mopholosi oa hau. Senotlolo ke ho khetha ho tlatsa sopho e entsoeng esale pele e nang le fiber e ngata, protheine le metsi ebile e na le sodium e tlase, ho bolela Kenney. "Khetha sopho e nang le bonyane ligrama tse 3 tsa fiber ho tloha meroho kapa linaoa," o fana ka tlhahiso. Leha ho le joalo, "sopho e ngata e makotikoting ha e fane ka likhothaletso tse 25 ho isa ho tse 30 tsa protheine ho phethela lijo," kahoo e-ea sopho e entsoeng ka moro oa masapo, motsoako o nang le protheine e ngata. Leka: Parks le Nash Tuscan Vegetable Bone Broth Soup (Reka E, $24, amazon.com), e khothalletsa Kenney.

Lapeng, o ka etsa sopho ea mantlha ea makotikoting le ho feta ea lijo tse tlatsang ka ho eketsa meroho e hoammeng, linaoa tse nang le makotikoti a tlase le sopho e entsoeng pele. Sopho e tloaelehileng ea ho sebeletsa sopho e entsoeng ka makotikoting ke kopi e le 'ngoe, ho bolela Kenney, ka hona leka ho sebelisa kopi e le' ngoe ea 1/4 ea kenyelletso e ngoe le e ngoe. (Related: Recipe ena e bonolo, e phetseng hantle ea Khoho ea Khoho ea Noodle Ke Lijo Tse Khathollang Tseo U li Hlokang)

Litlhapi tse Mafura

Ho kenyelletsa litlhapi tse mafura, joalo ka salmon kapa tuna, lethathamong la hau la lijo tsa pele ho ka fokotsa tlala haholo. Ke tsohle ka lebaka la lihlahisoa tse phahameng tsa mafura a omega-3 le protheine e ka litlhaping, ho bolela Christensen. Haeba u sa tsoa qala ho reka litlhapi, u se ke ua li nahana haholo, ho bolela Christensen. "Batho ba bangata ha ba je litlhapi tse lekaneng kamoo li leng ka teng, kahoo qala ka ho li reka ka kakaretso." Litlhapi tse hatselitsoeng hangata li theko e tlase, kahoo tsamaea le tsona haeba li lumellana hantle le tekanyetso ea hau. Ha e le nako ea ho pheha lijo tsena tse phelisang hantle, leka ho baka ho hlahisa tatso ea eona ha u ntse u boloka lisebelisoa li le tlase, ho bolela Christensen. U ka boela ua leka tlhapi e halikiloeng moeeng, e "u fang crunch eo u e batlang ntle le ho ikutloa u le boima ka mpeng ea hau," o re. Sebeletsa tlhapi ea hau ea tlhapi, hangata li-ounces tse 'ne, ka lijo-thollo tse felletseng (ke hore, raese e sootho, quinoa) kapa litapole tse halikiloeng. Hammoho, liprotheine, mafura le lik'habohaedreite li tla u boloka u khotše.

Makipikipi

Na u lakatsa lijo tse bobebe tse tsoekere? Finyella li-popcorn, lijo tsa lijo-thollo kaofela. "Ke mohloli o motle oa livithamine, liminerale le fiber, e leng eona e etsang hore e be lijo tse phetseng hantle tse u tlatsang," ho hlalosa Wong. Mme haeba o hloka bopaki, boithuto ba 2012 ho Phepo Journal e fumane hore li-popcorn li eketsa ho khora ho feta likhase tsa litapole.

Bakeng sa seneke se phetseng hantle se ka tlase ho lik'hilojule tse 100, leka ho fumana likopi tse 3 tsa popcorn, ho bolela Wong. "Qoba li-popcorn tse nang le microwave, haholo haeba li kentsoe pele kapa li natefisitsoe," kaha likhetho tsena hangata li na le mafura a mangata a sa pheleng hantle (ke hore, mafura a mangata), letsoai, tsoekere le lintho tsa maiketsetso. Sebakeng seo, e-ea bakeng sa popcorn e hlakileng e nang le moea (Reka, $11, amazon.com) 'me u kenye linoko, litlama le oli ea mohloaare. "Phaprika le phofo ea konofolo ke likhetho tse monate, 'me haeba u lakatsa ho ja cheesy, leka ho fafatsa tomoso e nang le phepo," ho fana ka maikutlo a Wong. Li-popcorn tse majabajaba, FTW.

Yogurt ea Segerike

"Yogurt ea Greece ke lijo tse phelisang hantle tse u tlatsang ka lebaka la bongata ba protheine," ho arolelana Wong. "Sekontiri sa 170-gram (6-ounce) se fana ka ligrama tse 17 tsa protheine… hoo e batlang e le mahe a 3!" Phuputso ea 2015 e bile ea fumana hore yogurt e ka eketsa li-hormone tse satiating tse kang peptide YY le glucagon-like peptide-1 (GLP-1). Yong yogurt hape ke mohloli o motle oa khalsiamo, e bohlokoa bakeng sa masapo a hao, moriri, mesifa le methapo, ho bolela Wong.

Ho rua molemo lijong tsena tse phelisang hantle, kopanya linate tse seng kae — e leng lijo tse ling tse tlatsang! - e nang le setshelo se le seng sa yoghurt ea Greek, joalo ka Fage's Total Plain Greek Yogurt (Reka E, $2, freshdirect.com). Linate li eketsa mafura le fiber ka har'a yogurt e nang le protheine e ngata, 'me e theha motsoako oa A + oa limatlafatsi, oa hlalosa. E-ba le bonnete ba hore u hlokomele tsoekere e ekelitsoeng, eo u ka e fumanang liphetolelong tse khahlisang.

Tlhahlobo bakeng sa