Mehopolo ea lijo tsa hoseng tsa khalori e tlase ho hotetsa Hoseng ha Hao

Litaba

• Li-Waffles tse nang le Blueberry Maple Syrup
• Sipinake le Bacon Omelet
• Mokopu le Granola Parfait
• Bagel le Cheese ea Cream le Tomate
• Butter ea Peanut le Banana Pancakes
• Blueberry-Pistachio Parfait
• Berry Smoothie
• Lihlahisoa tsohle tse nang le Ricotta, Liperekisi le lialmonde
• Mofuthu oa Quinoa le Apple Cereal
• Ho Phuthela ha Ricotta le Pear
• Lijo-thollo tse nang le lialmonde le banana
• Likhetho tse ntle tsa khalori e tlase ea bophelo bo botle
• Tlhahlobo bakeng sa

Mme a kanna a nepahala ha a re: "Lijo tsa hoseng ke sejo sa bohlokoahali sa letsatsi." Ebile, ho ja lijo tsa hoseng tse nang le likhalori tse tlase ke tloaelo ea letsatsi le letsatsi bakeng sa liperesente tsa 78 tsa ba National Registry Management Registry (bao kaofela ba lahlehileng bonyane liponto tse 30 mme ba li bolokile bonyane selemo se le seng). Le thuto ea 2017 ho Journal ea American College of Cardiology e eketsa bopaki bo bongata ba hore ho tlola lijo tsa hoseng ke leano la lijo tse booatla. E fumane hore ba sa jeng lijo tsa hoseng ba kotsing e kholo ea ho ba le lisosa tse 'maloa tsa lefu la pelo le methapo e kenyeletsang cholesterol e phahameng le khatello ea mali.

Haeba u leka ho theola boima ba 'mele, ha u batle ho tlōla lijo tsa hoseng ka ho feletseng, empa ho e-na le hoo, khetha e 'ngoe ea li-recipe tsa lijo tsa hoseng tse nang le lik'halori tse tlaase kapa mehopolo ea lijo e tla khotsofatsa tlala ea hau ntle le ho senya mekhoa ea hau e phetseng hantle. Kahoo emisa ho bala kofi e le lijo tsa hau tsa hoseng ebe u qala letsatsi la hau ka tsela e phetseng hantle ka e 'ngoe ea lijo tsa hoseng tse nang le likhalori tse tlase. (E latelang: Mehopolo ea Healthy Breakfast Straight ho tsoa ho Jen Widerstrom)

Li-Waffles tse nang le Blueberry Maple Syrup

Lipalopalo tsa lijo tsa hoseng tsa khalori e tlase: 305 lik'hilojule

Lisebelisoa:

• 1/3 senoelo sa li-blueberries tse leqhoa
• Likhaba tse 2 tsa sirapo ea maple
• Li-waffle tse 2 tsa lijo-thollo kaofela
• 1 tablespoon pecans

Joang ho: Microwave blueberries le sirapo hammoho metsotso e 2 ho isa ho e 3, ho fihlela monokotsoai o qhibiliha. Li-waffles tsa toast le hodimo ka sirapo e futhumetseng ea blueberry. Fafatsa le li-pecans.

Sipinake le Bacon Omelet

Lipalopalo tsa lijo tsa hoseng tse nang le khalori e tlase: Lik'hilojule tse 308

Lisebelisoa:

• 1 lehe le 2 makhooa a mahe
• Lilae tse 2 tse phehiloeng ka bacon ea turkey, e robehileng
• Kopi e le 1 ea spinach ea lesea
• Ho pheha
• 1 selae sa toast ea lijo-thollo kaofela
• 1 teaspoon botoro

Mokhoa oa ho: Hlatsoa hammoho mahe, bacon le spinach. Apara skillet ka spray ea ho pheha; pheha motsoako oa lehe ebe u sebeletsa ka toast le botoro. (E amanang: Ke efe e phetseng hantle: Mahe a Felletseng kapa Makhooa a Mahe?)

Mokopu le Granola Parfait

Lipalopalo tsa lijo tsa hoseng tse nang le khalori e tlase: Lik'hilojule tse 304

Lisebelisoa:

• Setshelo se le seng (li-ounces tse 6) yogurt e se nang mafura a tlaase
• 2 likhaba tsa mahe a linotsi
• 1/4 teaspoon linoko tsa mokopu
• Sebaka se le seng sa lijo-thollo tse sitsoeng tsa lijo-thollo, se soahlamaneng
• 1/2 senoelo mokopu o entsoeng ka makotikoting

Mokhoa oa ho: Kopanya hammoho yogurt, mahe a linotši le linoko tsa mokopu. Ka sekotlolo, motsoako oa yogurt, crumbs le mokopu.

Bagel le Cheese ea Cream le Tomate

Lipalopalo tsa lijo tsa hoseng tse nang le khalori e tlase: Lik'hilojule tse 302

Lisebelisoa:

• 1 e nyane (3-ounce) bagel ea lijo-thollo kaofela
• 2 tablespoons tranelate chisi e tlaase mafura
• Lilae tse 2 tse kholo langa le le lej
• Letsoai le pepere ho latsoa

Joang ho: Toast bagel halves le ho hasana ka tranelate chisi. Holimo lehlakoreng le leng le le leng ka selae sa tamati 'me u noe letsoai le pepere.

Butter ea Peanut le Banana Pancakes

Lipalopalo tsa lijo tsa hoseng tse nang le khalori e tlase: Lik'hilojule tse 306

Lisebelisoa:

• 1/2 banana e nyane, e khaotsoe
• 2 di-teaspoon botoro ea peanut
• 1/3 senoelo se lokisitsoeng sa pancake batter ea lijo-thollo kaofela
• 1 teaspoon mahe a linotsi

Joang ho: Kenya banana le peanut butter ho batter. Pheha li-pancake ho ea ka litaelo tsa sephutheloana, 'me u sebeletse ka mahe a linotši a tšetsoeng ka holimo. (E amanang: Li-Recipes tsa 10 tsa Keto-Approved Pancake)

Blueberry-Pistachio Parfait

Lipalopalo tsa lijo tsa hoseng tse nang le khalori e tlase: Lik'hilojule tse 310

Lisebelisoa:

• 3/4 senoelo sa yoghurt ea Greek e se nang mafura
• 1 teaspoon mahe a linotsi
• Khabapo e 1 e entsoeng ka li-pistachio
• 1 sinamone ea teaspoon
• Senoelo sa 3/4

Joang ho: Kopanya yogurt, mahe a linotši, li-pistachio le sinamone. Holimo ka li-blueberries le lijo-thollo tsa Kashi.

Berry Smoothie

Lipalopalo tsa lijo tsa hoseng tse nang le khalori e tlase: Lik'hilojule tse 310

Lisebelisoa:

• kopi e le 'ngoe ea yoghurt ea Greek e se nang mafura
• 1/2 senoelo sa monokotsoai o nang le serame (mofuta ofe kapa ofe)
• 1/2 banana
• 1/2 senoelo sa vanilla soy lebese

Joang ho: Kopanya lisebelisoa tsohle ka blender ebe o kopanya ho fihlela o kopantsoe. (Related: 10 Green Smoothies Mang kapa mang ea Tla Rata)

Lihlahisoa tsohle tse nang le Ricotta, Liperekisi le lialmonde

Lipalopalo tsa lijo tsa hoseng tsa khalori e tlase: Lik'hilojule tse 410

Lisebelisoa:

• Li-waffle tse 2 tse tletseng lijo-thollo (tse halikiloeng)
• 1/4 senoelo sa ricotta e entsoeng ka skim
• 1/2 senoelo se tšetsoe liperekisi tse nang le serame
• Khaba e le 1 ea lialmonde tse thellelisitsoeng

Mokhoa oa ho: Abela waffles ka mokhoa o ts'oanang le ricotta. Holimo ka liperekisi tse hatselitsoeng le lialmonde.

Mofuthu oa Quinoa le Apple Cereal

Lipalopalo tsa lijo tsa hoseng tsa khalori e tlase: Lik'hilojule tse 400

Lisebelisoa:

• 2/3 senoelo sa quinoa e phehiloeng
• 1/2 senoelo sa lebese la nonfat
• 1/2 senoelo sa liapole tse khethiloeng
• Khabapo e 1 e entsoeng ka walnuts
• Cinnamon, bakeng sa topping

Joang ho: Mocheso oa quinoa, lebese le liapole ka microwave metsotsoana e 30. Holimo le li-walnuts ebe u fafatsa sinamone. (E amanang: Li-Recipes tsena tse 10 tsa lijo tsa hoseng tsa Quinoa li tla etsa hore u lebale tsohle ka Oatmeal)

Ho Phuthela ha Ricotta le Pear

Lipalopalo tsa lijo tsa hoseng tse nang le khalori e tlase: Lik'hilojule tse 400

Lisebelisoa:

• 1/3 senoelo sa ricotta ea skim
• 1 tortilla ea koro e felletseng
• 1/2 senoelo se tšetsoe lipere
• Di-teaspoon tse 4 tse entsoeng ka li-pistachio

Joang ho: Jala ricotta ka ho lekana ka lehlakoreng le leng la tortilla. Holimo le lipere le li-pistachio le moqolo.

Lijo-thollo tse nang le lialmonde le banana

Lipalopalo tsa lijo tsa hoseng tsa khalori e tlase: Lik'hilojule tse 410

Lisebelisoa:

• Kopi e le 'ngoe e halikiloeng koro
• 3/4 senoelo sa lebese la nonfat
• 2 tablespoons slondamonde lialmonde
• 1/2 banana, e khaotsoe

Mokhoa oa ho: Tšela koro e halikiloeng ka sekotlolo. Holimo ka lebese, lialmonde le banana.

Likhetho tse ntle tsa khalori e tlase ea bophelo bo botle

Ho tloha Starbucks

• Oatmeal e nang le tsoekere e sootho le linate (lik'hilojule tse 310)
• Kofi e telele e ntšo

Ho tsoa ho Dunkin' Donuts

• Sandwich e Tšoeu ea Lehe la Veggie (lik'hilojule tse 290)
• Kofi e mahareng e nang le lebese la skim (likhalori tse 25)

Tlhahlobo bakeng sa