Lijoana tse 12 tse phetseng hantle bakeng sa ho theola boima ba 'mele, ho ea ka litsebi tsa lijo

Litaba

• Seo U ka se Batlang Sejong se Molemo sa ho Fokotsa Boima ba 'Mele
• Li-snacks tse Hloahloa ka ho Fetisisa Tse rekiloeng Lebenkeleng bakeng sa Ho Theola Boima ba 'Mele
• Li-Chickpeas tse halikiloeng
• Pepitas le Applesauce
• Li-crackers tsa Flaxseed le ho Hasa
• Litholoana le Limela tsa Granola Libaka
• Lipakete tsa Oatmeal tse sa tsoakoang
• Li-snacks tse etselitsoeng maiketsetso bakeng sa ho theola boima ba 'mele
• Raspberries le Walnuts
• Mahe a Boima bo Boima le Cheese
• Yogurt ea Greek le li-Berries
• Meroho e tala le Ranch Dip
• Matsatsi a Medjool a Kentsoeng ka Nut Butter
• Lebokose la liprotheine
• Tlhahlobo bakeng sa

Ha ke na ho e tsoekere: Ho fihlela lipheo tsa hau, ekaba ho theola boima ba 'mele kapa ho ja hantle feela, ho ka ba thata. Ho beha merero ena ho ka utloahala e le karolo e bonolo. Ho li khomarela ntle le ho lapa, 'me, na nka re, ke hlotsoe? Ha e le hantle, seo se ka ikutloa se le haufi haholo le ha ho khoneha, haholoholo haeba o latela lijo tse thibelang. Mme leha, e, ho ja khaello ea likhalori ke tšiea ea ho theola boima ba 'mele, ho lula u khutsitse ebile o khotsofetse le hona ho bohlokoa. Ho seng joalo, o ka ikutloa o hlokeha haholoanyane mme qetellong o lahla lipheo tsa hau. Hey, e ka etsahala - empa ha ea tlameha ho ba joalo.

Kena: ho hlaba.

Keletso ea nakong e fetileng ea lijo e kanna ea u kholisa hore ho qhekella pakeng tsa lijo ke sera se shoang sa ho theola boima ba 'mele. Tlhokomeliso ea Spoiler: Ha ho joalo. Ho e-na le hoo, ho fihlella (senotlolo!) Seneke se phetseng hantle ho ka u thusa ho u matlafatsa le ho u thusa ho qoba mekhahlelo eo e lebisang ho jeng pente ea Ben le Jerry bakeng sa lijo tsa mantsiboea. (Hape, ha ho kahlolo - kaofela re bile teng, 'me, TBH, ka linako tse ling Half Baked e teng hantle feela seo u se hlokang.)

Hona joale, ha se seneke se seng le se seng se entsoeng se lekana - 'me sena ke' nete haholo ha ho tluoa ho fihleleng lipheo. Kahoo ...

Seo U ka se Batlang Sejong se Molemo sa ho Fokotsa Boima ba 'Mele

Ho khatholla kapele: Liprotheine, faeba le mafura a phetseng hantle kaofela li eketsa phepo ea lijo le lijo tse bobebe, ho bolelang hore o tla ikutloa o felletse nako e telele mme o se na monyetla oa ho ja ho feta tekano, ho bolela Sheri Vettel, RD, setsebi sa phepo e nepahetseng sa phepo ho tsoa Setsing se tsoang ho Integrative Nutrition . Trio ena e boetse e cheka butle ho feta lik'habohaedreite tse bonolo, tse thusang ho laola maemo a tsoekere ea mali, o phaella ka ho re. Eketsa li-carbs tsa lijo-thollo ka har'a motsoako 'me u na le bonnete ba hore u tla qoba ho theoha ha tsoekere ea mali (le ho teneha le litakatso tse tlang le eona). (Related: Lintho tse 14 tse hlanyang tseo batho ba li etsang ho eketsa protheine lijong tsa bona)

Le ha liprotheine, fiber le mafura a phetseng hantle e le likarolo tsa bohlokoa tsa setaele sa ho ja se phetseng hantle, le tsona ke likarolo tsa bohlokoa tsa lijo tse reretsoeng ho fihlela lipheo tsa tahlehelo ea boima. Ke hobane li u boloka u tletse nako e telele le palo e tlase ea likhalori. (Hopola: Ho fokotsa lik'halori, leha e le hanyane, ho ka bapala karolo e kholo ho u thusa ho theola boima ba 'mele.) Ka mohlala, liprotheine li nka bolelele ba makhetlo a mabeli ho feta lik'habohaedreite ho sileha, ho u boloka u le habeli ho lekana le lik'halori tse tšoanang e na le lik'hilojule tse 'nè ka gram), ho bolela Audra Wilson, RD, setsebi sa lijo sa bariatric se ngolisitsoeng ho Northwestern Medicine Metabolic Health and Surgical Weight Loss Center Sepetlele sa Delnor. Mafura a phetseng hantle a boetse a thusa ka ho khora le ho eketsa tatso ea lik'hilojule tse ka bang robong ka gram, o phaella ka ho re.

Karolo e 'ngoe ea bohlokoa e lokelang ho nahanoa, ho latela Vettel? Bio-individuality, aka mohopolo oa hore motho e mong le e mong o na le litlhoko tse fapaneng kapa litlhoko tsa phepo. Mohlala, hore na o ka hloka li-protein tse kae (vs. Sena se bolela hore ho batho ba bangata, ho tsepamisa maikutlo ho ligrama tse itseng tsa fiber kapa protheine ha ho hlokahale ka ho feletseng.

"Ke boetse ke khothaletsa ho shebana le letsoai la phepo ea lijo tseo u li khethang, ho fapana le sepheo se tiileng sa khalori," ho bolela Vettel. "Mamela 'mele oa hau ho tseba hore na o hloka mafura a makae, haeba a le teng, lipakeng tsa lijo."

Ha u etsa Ha u hloka ho hong, Vettel o khothaletsa seneke se bohlale sa ho theola boima ba 'mele se kenyelletsang bonyane tse peli tsa tse latelang: meroho, litholoana, lijo-thollo, mafura a phetseng hantle, kapa mohloli o se nang mafura oa protheine. O re: "Hlompha hore matsatsi a mang lijo tse bobebe li ka ba le lik'hilojule tse ngata ho feta tse ling, 'me ho lokile.

Haufinyane, lethathamo la li-snacks tse ntle ka ho fetisisa tse rekiloeng ka lebenkeleng le tse entsoeng lapeng tse latelang mokhoa ona, ka hona, ke ntho e le 'ngoe feela eo u hlokang ho e etsa hore u e boloke 'me u be le eona e se e loketse. (E amanang le: Baetapele ba 14 ba kamora ho ikoetlisa ba ikoetlisang le Dietiti ba hlapanya ka)

Li-snacks tse Hloahloa ka ho Fetisisa Tse rekiloeng Lebenkeleng bakeng sa Ho Theola Boima ba 'Mele

Li-Chickpeas tse halikiloeng

Ho ja ka koteng ea li-chickpeas ho kanna ha utloahala ho hohela haholo, empa ho li fetola ho loma hanyane ebe li fetoha mokhoa o mong o phetseng hantle oa li-chip. Ha o ntse o ka etsa DIY, Biena o etsa hore ho be bonolo ka mekotla ea bona ea ho ts'oara le ho tsamaea ea likhoho tse halikiloeng (E reke, $ 13 bakeng sa pakete ea 4, amazon.com). "Ba fana ka ligrama tse 8 tsa protheine le ligrama tse 8 tsa fiber bakeng sa lik'hilojule tse ka bang 140 ho u thusa hore u qete nako ea hau ea thapama," ho bolela Bethany Doerfler, RD, ngaka e ngolisitsoeng ea phepo e nepahetseng sepetleleng sa Northwestern Memorial. lijo tse bobebe tsa ho theola boima ba 'mele le tsona ke "mokhoa o motle bakeng sa ba nang le pheko ea linate," ho eketsa Doefler.

Pepitas le Applesauce

E ruile ka magnesium e matlafatsang maikutlo, pepitas - ha e le hantle peō ea mokopu e se nang khetla (khetla) - etsa sejo se monate ho sa tsotellehe lipakane tsa hau. Nka feela Superseedz tsena (Reka, $23 bakeng sa 6, amazon.com) ka mohlala: Ka ligrama tse 2 tsa fiber, ligrama tse 7 tsa protheine, le ligrama tse 12 tsa mafura a phetseng hantle ka senoelong sa 1/4 feela, li hlakile ka holimo- notch nosh. Bakeng sa khetho e thata le ho feta, kopanya seneke sena sa tahlehelo ea boima ba 'mele le liapolesauce tse sa tsoekere, tse se nang tsoekere, ho bolela Doerfler.

Li-crackers tsa Flaxseed le ho Hasa

Ka basomi bohle ba kenang 'marakeng, ho ka ba thata ho fumana hore na ke eng eo e leng ea bohlokoa ho reka - ke hore, ho fihlela joale. Nako e tlang ha o batla e 'ngoe ea lijana tse bobebe tsa ho theola boima ba' mele, lekola suphamakete ea heno bakeng sa batho ba qhekellang ba nang le fiber e ngata joalo ka peo ea folaxe, ho o boloka o le matla haholoanyane. Doerfler o khothaletsa Mary's Gone Crackers Super Seed (E reke, $ 27 ka pakete ea 6, amazon.com) kapa Flackers Flaxseed Sea Salt Crackers (E reke, $ 5, thrivemarket.com), tseo ka bobeli li "kopaneng hantle le botoro ea peo, li sentse avocado , kapa chisi, "o re.

Litholoana le Limela tsa Granola Libaka

Ha ho tluoa libakeng tsa mekoallo ea granola, hopola mantsoe ana a mararo: e boloke e le bonolo. Qoba ho ba nang le lethathamo la metsoako e melelele le tsoekere e ngata, 'me ho e-na le hoo, u ee libakeng tse nang le litholoana tse omisitsoeng (joalo ka matsatsi) le linate, kaha li tletse ka ho tlatsa fiber le protheine, ho bolela Vettel. Leka: KIND Blueberry Vanilla Cashew Bars (Reka E, $8, target.com), e nang le ligrama tse 12 tsa mafura, ligrama tse 5 tsa fiber, le ligrama tse 5 tsa protheine. (Bona hape: Libaka tsa maiketsetso le tse phetseng hantle tsa Granola bakeng sa ho noa hamonate hamonate.)

Lipakete tsa Oatmeal tse sa tsoakoang

Ha ho hlokahale ho emisa terene ea oatmeal nakong ea lijo tsa hoseng; boloka moshanyana eo e mobe a matha letsatsi lohle. Oatmeal e na le beta-glucan, fiber e qhibilihang e theolang k'holeseterole 'me, ka lehlakoreng le leng, e ka thusa ho fokotsa kotsi ea lefu la pelo, ho bolela Doerfler. 'Me ha fiber e qhibilihang e kopana le metsi le maro a mang, e etsa ntho e kang gel e etsang hore mofuta ona oa fiber e tlale - e nka sebaka sa' mele ka mpeng ea hao 'me e thusa ho theha setuloana ha se ntse se tsamaea ka pampitšana ea GI. Senya lipakete tse sebeletsang motho a le mong tafoleng ea hau bakeng sa moea o bonolo, o fofonelang, e ntle sejo se monate sa ho theola boima ba 'mele. Khetha liphetolelo tse se nang tsoekere, tse kang Trader Joe's Unsweetened Instant Oatmeal Packets (Reka, $24 bakeng sa lipakete tse 16, amazon.com), lokisetsa ka lebese le sa tsoetsoeng (lebese le tla eketsa protheine), ebe u hlohlelletsa litholoana. (Bona hape: Seo Dietitians ba ka se rekang ho Trader Joe's ka $ 30 feela)

Li-snacks tse etselitsoeng maiketsetso bakeng sa ho theola boima ba 'mele

Raspberries le Walnuts

Ena ke pairing e matla e etsang e 'ngoe ea lijana tse bobebe tsa ho theola boima ba' mele, ho latela Vettel. Li-raspberries li tletse fiber (ligrama tse 8 ka senoelo) 'me li-walnuts tse tala, tse se nang letsoai (ea ho 1 oz) li tletse mafura le protheine bakeng sa ho khora. Ho feta moo, li-walnuts li boetse li ruile ka omega-3 fatty acids e loantšang ho ruruha, e ka thusang haholo ho fihlela sepheo sa hau, hobane ho ruruha hangata ho amahanngoa le boima ba 'mele ebile ho ka etsa hore boima ba' mele bo be thata le ho feta, oa hlalosa.

Mahe a Boima bo Boima le Cheese

"Seneke se potlakileng le se bonolo seo ke se ratang ke mahe a mabeli a phehiloeng ka thata a nang le chisi e tsofetseng ea 1 oz, joalo ka cheddar e bohale, parmesan, bleu, swiss, kapa brie," ho bolela Autumn Bates, C.C.N, setsebi sa phepo e nepahetseng sa bongaka California. E na le protheine le mafura a mangata - hoo e ka bang ligrama tse 20 tsa e 'ngoe le e' ngoe - bakeng sa lik'hilojule tse ka bang 270, oa hlalosa. "Lijoe tse tsofetseng le tsona li na le maemo a tlase a lactose a ka fokotsang khatello ea maikutlo ea GI."

Yogurt ea Greek le li-Berries

Senoelo se le seng sa yogurt ea Greece se fana ka ligrama tse 12-14 tsa ho tlatsa protheine bakeng sa likhalori tse ka bang 80-120, ho bolela Wilson. Batla yogurt ea Greece e senang tsoekere kapa tsoekere e tlase, joalo ka Chobani's Non-Fat Plain Greek Yogurt (E reke, $ 6, freshdirect.com). Ho eketsa kopi e le 'ngoe ea monokotšoai ho nka seneke sena sa boima ba' mele se phetseng hantle ka fiber e eketsehileng, livithamini le liminerale, ho bolela Wilson. Mme litholoana tse tlase tsa tsoekere (joalo ka monokotšoai) kapa meroho li ka u thusa hore u ikutloe u tletse ka li-calories tse ngata, oa eketsa.

Meroho e tala le Ranch Dip

Ka nako e 'ngoe lijo e mpa e le sejana sa ho ja. Sebakeng sa mapheo a likhoho, kopanya kopi e le 'ngoe ea meroho e tala - ke hore, lihoete, celery, kapa pelepele ea tšepe - e nang le dip e monate ea DIY. Sohle seo u lokelang ho se etsa ke ho kopanya karolo ea 2 lekholong ea mafura a Greek yogurt le pakete ea polasi ea lijo-thollo (Reka E, $2, thrivemarket.com), ho hlalosa Wilson. "Ke seneke se monate se nang le mafura a phetseng hantle le liprotheine tse ngata - e ka bang ligrama tse 12 ho 4 oz," oa eketsa. 'Me ICYDK, li-veggies li nkoa e le e' ngoe ea li-snacks tse molemo ka ho fetisisa tsa ho theola boima ba 'mele (le, TBH, li-snacks ka kakaretso) hobane u ka li ja tse ngata bakeng sa lik'hilojule tse ngata - ho feta moo, li nka sebaka ka mpeng ea hau, ho etsa hore e be e tletseng. (khotsofetse) ho ikutloa, 'me u fane ka limatlafatsi tse ngata tsa bohlokoa.

Matsatsi a Medjool a Kentsoeng ka Nut Butter

E ruile ka li-antioxidants tse loantšang maloetse, matsatsi ke pheko e nepahetseng ea ka mor'a lijo (kapa esita le pakeng tsa lijo) ho khotsofatsa leino la hau le monate. Ha ho bonahale eka u raha lijo tse bobebe tse tsoekere? Leka ho fapanyetsana bana ba hau ba Sour Patch e tloaelehileng bakeng sa litholoana tse monate ka tlhaho kapa ho leka seneke sena sa ho theola boima ba 'mele. Matsatsi a mabeli feela a holimo ho 2-3 a nang le botoro ea linate, eo liprotheine le mafura a phetseng hantle li etsang seneke e eketsehileng ea ho khora. U ka ba ua leka ho emisa lehare lena haeba u rata ho phekoloa ha leqhoa. (U kanna oa leka e 'ngoe ea li-snacks tsena tse phetseng hantle ho folisa takatso ea hau.)

Lebokose la liprotheine

Le ha ho na le liphetolelo tse fumanehang ho Starbucks - tseo Bates a li khothalletsang ha o ntse o matha - le ho tsoa lebenkeleng, o ka boloka chelete (le li-additives) ka ho iketsetsa lebokose la protheine. Qala ka li-cubes tse seng kae tse nang le mafura a tlase (~ 1-2 oz) kapa nama e halikiloeng ea lijo (~ 2-3 oz), eketsa ka 1/4 senoelo sa lialmonde kapa pistachios, 'me u li qete ka kopi e le' ngoe ea morara kapa monokotsoai, ho bolela Wilson. Sejo se bobebe sa ho theola boima ba 'mele se na le trifecta: fiber, protheine le mafura a phetseng hantle. Molemo ka ho fetisisa o ka kopanya litlolo le likhetho letsatsi le leng le le leng.

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