Mehopolo ea lijo tsa hoseng tse tlase-tlase tsa khalori ho eketsa letsatsi la hau

Litaba

• Matcha Smoothie ea lijo tsa hoseng
• Toast ea Avocado ea Walnut le Maple
• Quinoa lijo tsa hoseng Burrito Bowl
• Chia Granola le Yogurt e entsoeng hae
• Tlhahlobo bakeng sa

Se ke oa nyenyefatsa lijo tsa pele tsa lithuto tse se nang palo tsa letsatsi li bonts'a hore ho theola protheine le limatlafatsi hoseng ho ke ke ha u thusa feela hore u ikutloe u khotsofetse, empa hape ho boloka litakatso tsa hau li le sieo. Mme Dawn Jackson Blatner, RDD, o entse lirisepe tsena tse 'ne tsa likhalori tse 400 ho ntlafatsa bohlokoa ba lijo tsena. Matcha ke tee e tala e phofshoana, ka hona ke matla a matla a antioxidant mme e tla fepa litlhoko tsa hau tsa caffeine lihoreng tsa pele. The Walnut le Maple Avocado Toast e fana ka liprotheine le limatlafatsi ka kotloloho 'meleng oa hau, ka lebaka la bohobe bo hlometseng,' me e khotsofatsa leino la hau le monate ho qala. 'Me lipepepe tse peli tsa ho qetela, li-combos tse nang le protheine e phahameng ea quinoa le mahe le lipeo tsa chia le yogurt ka bobeli li tla thusa ho boloka ho oa ha lijo (tlala) hole ho fihlela nako ea lijo tsa hau tsa hoseng tsa hoseng.

Matcha Smoothie ea lijo tsa hoseng

Litšoantšo tsa Corbis

Ka blender, kopanya teaspoon e 1 ea phofo ea tee e tala, linoelo tse 1 1/2 tsa lebese la almonde le sa tsoekere, likhaba tse 2 tsa almond butter, banana e le 'ngoe le 1/4 senoelo sa leqhoa. Koahela ho fihlela o boreleli. (U rata tatso? Leka mekhoa ena e 20 ea Genius ea ho sebelisa Matcha.)

Toast ea Avocado ea Walnut le Maple

Litšoantšo tsa Corbis

Toast, likhae tse peli li hlahisitse bohobe bo felletseng ba lijo-thollo. Ka sekotlolo se senyenyane, kopanya avocado ea 1/2 ho fihlela e boreleli, arola avocado pakeng tsa li-toast, 'me u hasane. Karolong e 'ngoe le e' ngoe, eketsa khaba e le 1 ea walnuts e khethiloeng, 1/4 teaspoon sirapo ea maple le 1/4 sinamone ea teaspoon.

Quinoa lijo tsa hoseng Burrito Bowl

Litšoantšo tsa Corbis

Ka skillet holim'a bohareng, futhumatsa teaspoon e 1 ea oli ea mohloaare e sa tsoakoang. Kenya 1 clove garlic, minced le likopi tse 2 tsa khale tse khaotsoeng. Sauté ho fihlela meroho e hlakotsoe, metsotso e ka bang 2. Eketsa mahe a 2 'me u hatelle ka khale ho fihlela mahe a phehiloe. Ho sekotlolo, eketsa 1/2 senoelo sa quinoa e phehiloeng le likhaba tse 2 tsa cilantro e sa tsoa khuoa ebe u hlohlelletsa. Quinoa e phahameng e nang le motsoako oa mahe, likhaba tse 2 tsa guacamole le likhaba tse 2 tsa salsa e ncha.

Chia Granola le Yogurt e entsoeng hae

Litšoantšo tsa Corbis

Ho skillet holim'a mocheso o mofuthu, eketsa 1/4 senoelo sa oats e phuthetsoe, likhaba tse 2 tse sa tsoekere tsa coconut, peō e 1 ea chia, mahe a linotši a 1, oli ea kokonate ea 1 teaspoon le 1/4 sinamone ea teaspoon. Toast ho fihlela khauta, metsotso e ka bang 6, e hlohlelletsa khafetsa. Ho sekotlolo se senyenyane, eketsa 1/2 senoelo se hlakileng karolo ea 2 lekholong ea yogurt ea Greece le senoelo se le seng monokotsoai o mocha. Holimo le granola.

P.S.: Ha u na nako ea ho iketsetsa granola? Leka Natures Path Chia Granola, Khutlela Tlhaho Almond Chia Granola, kapa Food for Life Ezekiele Folaxe e Hlahisitse Semela sa Thollo.

Tlhahlobo bakeng sa