Lahleheloa ke Mafura a Belly ka Li-Swaps tsena Tse Phetseng Hantle

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Ha re tobane le eona, ka linako tse ling li-condiment li etsa lijo; empa tse fosahetseng e ka ba tsona tse thibelang sekala hore se senyehe. Li-swaps tsena tse hlano li ka u thusa ho theola likhalori le ho matlafatsa limatlafatsi - ntle le ho tela tatso e le 'ngoe:

Khoebo ea botoro bakeng sa avocado

Avocado ke botoro ea tlhaho. U ka e jala ka toast ea lijo-thollo nakong ea lijo tsa hoseng 'me u natefeloe ke botle ba eona bo monate ka ho tseba hore ka khaba e le 'ngoe e na le lik'hilojule tse 3/4 tse fokolang. Le ha botoro e na le mafura a mangata, li-avocado li na le li-MUFA tse phetseng hantle (mafura a monounsaturated), vithamine E (antioxidant e matla e loantšang botsofali), le potasiamo, phepo ea bohlokoa bakeng sa ts'ebetso ea pelo le likhohlano tsa mesifa tse sebetsang joalo ka diuretic ea tlhaho (aka seqhoqho se seholo).

Fetola mayo bakeng sa hummus

Sesebelisoa sena se fella ka halofo ea likhalori bakeng sa palo e habeli (li-tbsp tse peli ho fapana le e le 'ngoe) mme hobane e entsoe ka linaoa le konofolo, e matlafatsa tlhahiso ea hau ea protheine, liminerale le li-antioxidants. Hoa makatsa ho eng kapa eng ho tloha sandwich e bulehileng sefahleho kapa ho phuthela ho apara salate ea litapole e pholileng (e leke - e monate).

Sebelisa vinaigrette eseng ranch

U tla boloka bonyane lik'hilojule tse 60 ka 1/4 senoelo (boholo ba bolo ea kolofo) le bonase: asene e bontšitsoe ho laola tsoekere e maling le ho thibela ho eketseha ha mafura. Phuputso e 'ngoe e fumane hore batho ba jang khaba ea asene pele ho lijo tsa mots'eare le lijo tsa mantsiboea ba lahlehetsoe ke liponto tse peli ho feta libeke tse nne - ntle le ho etsa liphetoho tse ling - mme ba ikutloa ba khotsofetse.

Phapanyetsano ketchup bakeng sa mosetareta o monate

Ha u bokella ketchup ho burger ea hau ea turkey u ka 'na ua se ke ua e nka e le sauce e monate, empa khaba e' ngoe le e 'ngoe e na le teaspoon ea tsoekere e hloekisitsoeng. Raha tatso ka mosetareta ho e-na le hoo e ka bang 1/3 ea lik'hilojule le mofuta o tšoanang oa li-antioxidants tse loantšang mofetše tse fumanoang ho broccoli le k'habeche.

Cynthia Sass ke setsebi sa phepo se ngolisitsoeng se nang le li-degree tsa master lithutong tsa mahlale tsa phepo le bophelo bo botle ba sechaba. O bonoa khafetsa thelevisheneng ea naha ke SHAPE ea tlatsetsang ka mohlophisi le moeletsi oa phepo ho New York Ranger le Tampa Bay Rays. Morekisi oa hae oa morao-rao oa New York Times ke Cinch! Hlōla litakatso, li-ponto tse theohelang le li-inche tse lahlehileng.

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