Maikutlo a 27 a bophelo bo botle le bo bonolo ba Carb Snack

Litaba

• 1. Olive tapenade e nang le li-carb crackers tse tlase
• 2. Motsoako oa maiketsetso oa maiketsetso
• 3. Chisi ea Cheddar e crisps
• 4. Mahe a senyehileng
• 5. Li-wraps tsa salate ea tuna
• 6. Monokotšoai le tranelate e shapuoa
• 7. Li-avocado tse koahetsoeng
• 8. Tsokolate e lefifi e nang le botoro ea cashew
• 9. Lihoete li khomarela li-aioli tse iketselitsoeng
• 10. fragola e tlaase ea carb smoothie
• 11. Phuthela lettuce ea BLT
• 12. Pelepele e monate ea tšepe le guacamole
• 13. Dichips tsa khale
• 14. Li-veggies tse ncha tse nang le tzatziki dip
• 15. Lihoete li khomarela pere ea linate
• 16. Lebokose le tlaase la carb bento
• 17. Sinamone e halikiloeng peo ea mokopu
• 18. Chisi ea ntlo ea polokelo
• 19. Edamame e nang le mouoane
• 20. yogurt e bonolo le linate
• 21. Salate ea lehe la avocado
• 22. Chisi ea khoele
• 23. Liapolekose li kentsoe chisi e putsoa
• 24. Ho tsuba likomkomere tsa salmon
• 25. Maqephe a leoatle
• 26. Caprese salate
• 27. Li-sardine ho baqhekelli ba peo
• Ntlha ea bohlokoa
• Mehopolo e Loketseng ea Lijo Tse Loketseng

Batho ba bangata ba latela lijo tse nang le carb e tlase ka lebaka la melemo e khahlisang ea bophelo bo botle e amanang le mokhoa ona oa ho ja.

Ka mohlala, lijo tse nang le carb e tlaase li ka khothalletsa ho theola boima ba 'mele, hammoho le ho ntlafatsa taolo ea tsoekere maling le cholesterol ea HDL (e ntle) (,).

Leha ho le joalo, ho fumana lijo tse bobebe tsa carb e tlase ho ka ba thata, kaha lijo tse ngata tse tloaelehileng tsa seneke li phahame phepong ena.

Le ha ho le joalo, o ka pheha habonolo lijo tse bobebe tse bonojoana le tsa boqapi tse lumellanang le bophelo ba hau bo tlase ba carb.

Mona ke li-snacks tse bonolo tse 27 tsa carb tse bonolo ebile li na le phepo.

1. Olive tapenade e nang le li-carb crackers tse tlase

Olive tapenade e na le mehloaare e khethiloeng, capers le oli ea mohloaare.

Mehloaare ke mohloli o motle haholo oa carb ea vithamine E, e sebetsang joalo ka antioxidant e matla 'meleng oa hau, e sirelletsa lisele khahlano le tšenyo e bakiloeng ke limolek'hule tse sebetsang tse bitsoang li-radicals tsa mahala ().

U ka etsa tapenade ea mohloaare habonolo lapeng ka ho kopanya mehloaare e khethiloeng, capers, konofolo le oli ea mohloaare. E kopanye le sesebelisoa se tlaase sa carb - joalo ka tse entsoeng ka phofo ea almonde - bakeng sa seneke se bobebe sa carb.

2. Motsoako oa maiketsetso oa maiketsetso

Motsoako oa trail hangata o na le lisebelisoa tsa carb tse phahameng joalo ka morara o omisitsoeng, lipompong le litholoana tse omisitsoeng.

Leha ho le joalo, o ka etsa mofuta oa carb e tlase ka ho kopanya linate le lipeo tse fapaneng, hammoho le lisebelisoa tse ling tsa carb e tlase joalo ka coconut e sa tsoekere. Bakeng sa risepe e bonolo ea Remix, kopanya tse latelang:

• 1 senoelo (112 dikgerama) tsa halofo ea pecan
• 1 senoelo (112 dikgerama) tsa khabeloa
  makotomane
• 1/2 senoelo sa ligrama tse 30 tse halikiloeng
  peo ea mokopu
• 1/2 senoelo (43
  gram) ea li-flakes tsa coconut tse sa tsoekere

3. Chisi ea Cheddar e crisps

Chisi ea Cheddar ke seneke se nang le li-carb tse nang le mefuta e fapaneng e nang le gram e ka tlase ho 1 ea carbs ka 1-ounce (28-gram) e sebeletsang.

Bakeng sa mefuta e meng e monate ea crispy, leka li-cheddar chisi tse entsoeng ka maiketsetso.

Khaola likhae tse tšesaane tsa chisi ea cheddar ka likarolo tse nyane. Beha mabala holim'a pampiri ea ho baka ebe o chesa ka 300 ° F (150 ° C) metsotso e ka bang 30, kapa ho fihlela ho hlaba.

4. Mahe a senyehileng

Lehe le le leng le leholo le na le gram e ka tlase ho e le 'ngoe ea carbs.

Mahe a boetse a na le vithamine B12 le choline, e leng limatlafatsi tsa bohlokoa bakeng sa bophelo bo botle ba boko (,).

Ho etsa mahe a khelohileng, tšela mahe a phehiloeng ka thata ka halofo bolelele. Qoba li-yolk tsa mahe ebe u li kopanya le mayonnaise, mosetareta oa dijon, letsoai le pepere. Ebe o beha khaba ea motsoako oa lehe ka leheng le lesoeu le holimo ka lesapo la paprika.

5. Li-wraps tsa salate ea tuna

Li-ounces tse tharo tsa tuna ea makotikoting ha e na li-carbs le ligrama tse ka bang 20 tsa protheine.

Ho etsa salate ea tuna, kopanya lithane tsa tuna tsa 3-ounce (85-gram) le 1/4 senoelo (ligrama tse 55) tsa mayonnaise le 1/4 senoelo (ligrama tse 25) tsa celery e ntšitsoeng. Loka motsoako le letsoai le pepere ho latsoa.

Bakeng sa khetho ea carb e tlaase, khaba ea tuna ea khaba ka lekhasi la lettuce la botoro.

6. Monokotšoai le tranelate e shapuoa

Monokotšoai ha o na phepo e ntle feela empa hape le khetho ea litholoana tse tlase tsa carb. Ka mohlala, li-blueberries li fana ka ligrama tse 11 feela tsa carbs ka senoelo sa 1/2 (ligrama tse 74).

Bakeng sa seneke se monate se nang le carb e tlase, kopanya kopi ea 1/2 (ligrama tse 74) tsa blueberries le likhaba tse 2 tsa tranelate e boima.

7. Li-avocado tse koahetsoeng

Avocado e le 'ngoe e mahareng e na le ligrama tse 12 tsa carbs. Leha ho le joalo, ligrama tse 9 tsa li-carbs tsena li tsoa ho fiber, phepo e sa hloneheng eo 'mele oa hau o sa e moneng, e leng ho etsang avocado khetho e ntle bakeng sa lijo tse tlaase tsa carb.

Ho etsa avocado e kentsoeng, e sehe ka halofo ebe o tlosa sekoti. Ebe khaba carb eo u e batlang e kenella bohareng ba avocado.

Leka ho tlatsa avocado ka salate ea tuna, li-shrimp, kapa mahe le chisi.

8. Tsokolate e lefifi e nang le botoro ea cashew

Chokolete e lefifi ke seneke se bobebe se tlase ha o lakatsa ho hong ho monate. Phofo e le 'ngoe (28 grams) ea bonyane 70% ea chokolete e lefifi e fana ka ligrama tse 12 tsa carbs le ligrama tse 9 tsa fiber.

Leka ho kopanya ligrama tse 28 tsa tsokolate e lefifi ka khaba e le 'ngoe (15 dikgerama) tsa botoro ea cashew bakeng sa mohloli o mong oa protheine le mafura.

Etsa bonnete ba hore o khetha bonyane tsokolate e lefifi ea 70%, kaha liperesente tse tlase li kanna tsa ba le li-carbs tse ngata ka nako e ngoe le e ngoe.

9. Lihoete li khomarela li-aioli tse iketselitsoeng

Lihoete li na le li-carb tse fokolang ho feta kamoo u ka nahanang, ka lihoete tse 10 tsa bana tse fanang ka ligrama tse 8 feela.

Bakeng sa senoko se monate, lihoete tsa bana ba babeli tse nang le sopho e tlase ea carb, joalo ka maiketsetso a maiketsetso.

Ho etsa aioli, kopanya 1/4 senoelo (ligrama tse 55) tsa mayonnaise, khaba e le 1 (15 ml) ea lero la lemone, le 1 minced clove ea konofolo. Nako le letsoai le pepere ho latsoa.

10. fragola e tlaase ea carb smoothie

O ka etsa habonolo carb smoothie e nang le lisebelisoa tse nepahetseng.

Ka mohlala, fragole ke litholoana tse monate tsa carb e tlase. Senoelo sa halofo ea ligrama tse 83 sa fragole se sehiloeng se fana ka ligrama tse 6 feela tsa carbs. Ho etsa fragola e tlaase ea carb, kopanya tse latelang hammoho:

• 1 senoelo (240 ml)
  ea lebese la almonde le sa tsoekere
• 1/2 senoelo (ligrama tse 83) tse ncha
  fragole
• 1/4 senoelo (ligrama tse 24) tsa phofo ea protheine e tlaase
• Khaba e 1 (15 grams) ea chia
  peo
• 1/4 teaspoon ea tlhahiso ea vanilla
• likotoana tse seng kae tsa leqhoa

11. Phuthela lettuce ea BLT

Li-sandwich ke lijo tse tloaelehileng tsa lijo tsa motšehare hangata li phahameng haholo ka li-carbs. Leha ho le joalo, o ka etsa bobebe bo bobebe ba carb BLT bakeng sa seneke se monate.

Beha likhae tse tharo tsa langa le le lej le likhae tse peli tsa bacon ka lekhasi le leholo la romaine ea lettuce. Bakeng sa tatso e eketsehileng le molomo oa molomo, eketsa lilae tse 'maloa tsa avocado le chisi e seng kae e halikiloeng.

12. Pelepele e monate ea tšepe le guacamole

Le ha lebitso la bona le ka fana ka maikutlo a tsoekere e phahameng, ka hona carb e phahameng, dikahare, pelepele e monate ea tšepe ke meroho e nang le carb e tlase e fanang ka ligrama tse 3 feela tsa limatlafatsi tsena ka senoelo sa 1/2 (ligrama tse 46).

Li boetse li na le vithamine ea C, e leng phepo ea bohlokoa bakeng sa pelo ea hao, sesole sa 'mele le letlalo. Ebile, pepere e le 'ngoe e tala e fana ka vithamine C e ngata ho feta lamunu ().

Etsa kariki e potlakileng ea carb guacamole bakeng sa likotoana tsa hau tsa pepere ka ho tšela avocado, onion, konofolo, lero la kalaka le letsoai hammoho ka sekotlolo.

13. Dichips tsa khale

Kale ke veggie e tsebahalang haholo ea carb e nang le limatlafatsi tse kang vithamine A, vithamine K le folate. Senoelo se le seng (ligrama tse 21) tsa khale se na le gram e ka tlase ho 1 ea carbs.

Haeba ha u morati oa khale kapa e sautéed kale, leka ho ja li-chips tsa khale.

Ho li etsa, hahola makhasi a khale ka likotoana tse longoang ebe o li beha holim'a pampiri ea ho baka e nang le pampiri ea letlalo. Koahela khale ka oli ea mohloaare, phofo ea konofolo le letsoai. Bake ka 350 ° F (177 ° C) metsotso e ka bang 10, kapa ho fihlela makhasi a makhasi a sootho ebile a le lerootho.

14. Li-veggies tse ncha tse nang le tzatziki dip

Tzatziki ke mongobo oa Segerike o entsoeng ka yogurt, konofolo le likomkomere. Hangata litlama tse ncha tse kang dill le parsley le tsona lia eketsoa.

Likhaba tse peli tsa ligrama tse 30 tsa tzatziki dip li fana feela ka ligrama tse 2 tsa carbs, e leng se etsang khetho e ntle haholo ea carb.

Kopanya le li-veggies tse ncha, tse tlaase joaloka carrocoli, lithupa tsa celery kapa lihoete tsa bana.

15. Lihoete li khomarela pere ea linate

Ho kenya lithupa tsa rantipole ka botoro ea matonkomane ke sejo se monate se monate sa carb.

Senoelo sa 1/2 (61-gram) se sebeletsang ka lithupa tsa rantipole tse nang le likhaba tse 2 tsa ligrama tse 35 tsa pere ea linate se fana feela ka ligrama tse 13 tsa li-carb kaofela.

Lihlahisoa tse ngata tsa botoro ea matokomane li na le tsoekere e ekelitsoeng, ka hona ho molemo ho khetha mofuta oa tlhaho o entsoeng ka matokomane feela le letsoai le lenyenyane.

16. Lebokose le tlaase la carb bento

Lebokose la bento ke setshelo se nang le likarolo tse arohaneng tse ka tsamaisang lintho tse ngata tse fapaneng tsa lijo.

Ho etsa bento ea hau ea carb bento, e tlatse ka mefuta e fapaneng ea lintho tse bobebe tse bobebe tse kang:

• Liprotheine: kase e bitsoang Cottage cheese,
  mahe a phehiloeng ka thata, likhoho tse halikiloeng, lisekoere tsa chisi
• Linate: lialmonde, walnuts, linate tsa macadamia, matokomane
• Li-veggies tse ncha: lithupa tsa celery,
  likomkomere, likotoana tsa pepere ea tšepe, broccoli
• Litholoana tsa carb e tlase: monokotsoai,
  cantaloupe, lilae tsa avocado, mehloaare

17. Sinamone e halikiloeng peo ea mokopu

Senoelo se le seng sa bone (ligrama tse 16) tsa peo ea mokopu se na le ligrama tse 9 tsa carbs le ligrama tse 3 tsa faeba.

Ho feta moo, peo ea mokopu e na le zinki e ngata, e leng liminerale tsa bohlokoa tse hlokahalang molemong oa bophelo bo botle ba 'mele le metabolism ().

Ho etsa peo ea mokopu e halikiloeng, kopanya senoelo sa 1/2 (ligrama tse 32) tsa peo ea mokopu le 1/2 teaspoon ea sinamone le likhabapo tse 2 (10 ml) ea oli ea mohloaare. Jala peo holim'a pampiri ea ho baka ebe o chesa ka ontong ka 300 ° F (150 ° C) metsotso e 45, kapa ho fihlela e le putsoa ka khauta.

18. Chisi ea ntlo ea polokelo

Senoelo se le seng sa halofo ea chisi e na le ligrama tse 5 tsa carbs le ligrama tse 12 tsa protheine. E boetse e ruile liminerale tse hahang masapo tse kang calcium le phosphorus.

Le ha litholoana e le tlatsetso e tloaelehileng ho chisi ea kottage, o ka e etsa hore e be e monate le e tlase ka li-carbs ka ho eketsa likhae tsa avocado kapa tamati ea ciliegia, eiee e tala e halikiloeng le sopho e chesang.

19. Edamame e nang le mouoane

Edamame ke linaoa tse tala, tse sa butsoang tse nang le phepo e nepahetseng. Senoelo sa 1/2 (78-gram) sa edamame se na le ligrama tse 7 feela tsa carbs le ligrama tse fetang 9 tsa protheine e thehiloeng ho limela.

Bakeng sa seneke se bobebe sa carb, lahlela edamame e tala ka sekotlolo se nang le thispone e le 1 (15 ml) ea metsi. Koahela ka thaole ea pampiri le microwave ka holimo motsotso o le mong kapa ho fihlela hamonate. Nako e nyane ka letsoai la leoatle 'me u natefeloe.

20. yogurt e bonolo le linate

Hangata yogurt ea setso e na le tsoekere e eketsehileng. Ho khetha yogurt e sa tsoekere e sa tsoekere ho felisa tsoekere eohle e ekelitsoeng, e fokotsang likateng tsa carb.

Ka mohlala, ligrama tse 170 tse sebeletsang ka yogurt e sa tsoekereng, e sa tsoekereng ea lebese kaofela e na le ligrama tse 8 feela tsa carbs.

Ho e boloka e le seneke se nang le carb e tlase, kopanya yoghurt e bonolo le linate tse seng kae. Matlafatsa tatso ka ho eketsa sinamone e nyane, palo e nyane ea vanilla e ntšitsoeng, kapa senoko sa tlhaho sa zero-carb joalo ka Stevia.

21. Salate ea lehe la avocado

Sebelisa avocado e mashed sebakeng sa mayonnaise bakeng sa spin e ikhethang ka salate ea mahe.

Ho etsa salate ea lehe la avocado, tšela feela avocado ea 1/2 ka lehe le 1 le phehiloeng ka thata le nako habobebe ka letsoai le pepere. Thabela salate ea lehe la avocado ka boeona, hasana ho batho ba etsang li-carb tse tlase, kapa o kene ka har'a lettuce.

22. Chisi ea khoele

Chisi ea khoele ke seneke se bobebe se nkehang habonolo sa carb. Khabamo e le 'ngoe ea chisi ea mozzarella e fana ka gram e ka tlase ho 1 ea carbs empa ligrama tse 6 tsa protheine.

Cheese hape ke mohloli o moholo oa khalsiamo, e leng sesebelisoa sa bohlokoa se hlokahalang bakeng sa bophelo bo botle ba masapo, ts'ebetso ea mesifa le sistimi ea hau ea methapo ().

23. Liapolekose li kentsoe chisi e putsoa

Ho fapana le mefuta e omisitsoeng le e kenngoeng ka makotikoting, e atisang ho ba le tsoekere le carbs e ngata, liapolekose tse sa tsoa khuoa li na le li-carbs tse ngata, ka tholoana e le 'ngoe (ligrama tse 35) e nang le ligrama tse 4 feela.

Ho etsa apricot e kentsoeng, khaola litholoana ebe o tlosa sekoti. Kopanya 1/4 senoelo (34 dikgerama) tsa chisi e putsoa e petsoang le khaba e le 1 (15 ml) ea oli ea mohloaare. Spoon motsoako bohareng ba halofo e 'ngoe le e' ngoe ea apricot. Roala pampiri e phehang bakeng sa metsotso e 1-2 ho fihlela e halikiloe.

24. Ho tsuba likomkomere tsa salmon

Salmon ke mohloli o babatsehang, o nang le carb e tlase ea omega-3 fatty acids EPA le DHA. Mafura ana a phetseng hantle a hokahantsoe le melemo e mengata, ho kenyelletsa ho fokotsa ho ruruha le bophelo bo ntlafetseng ba pelo ().

Bakeng sa seneke se monate le se nang le phepo e tlase ea carb, jala chisi e sa hlabang ka likhae tsa likomkomere, ebe o mena salmon e tsubang ka lilae 'me kaholimo ka pepere e petsohileng.

25. Maqephe a leoatle

Maqephe a omisitsoeng a leoatle ke seneke se bobebe, se nkehang, se nang le carb e tlase.

Seaweed ke e 'ngoe ea lisebelisoa tsa tlhaho tsa iodine, e leng diminerale e tšehetsang bophelo ba qoqotho. Tšoelesa ea hau ea qoqotho e etsa lihormone tsa bohlokoa tse hlokahalang bakeng sa metabolism, kholo le kholo ().

Leqephe le le leng la majoe a leoatle (ligrama tse 5) le na le grama e le 'ngoe feela ea carbs mme e ka natefeloa ka boeona kapa ea kopanngoa le likhae tsa avocado, mahe a halikiloeng, kapa ea etsoa salate.

26. Caprese salate

Caprese salate ke sejana se nang le carb e tlase se entsoeng ka ho kopanya chisi ea mozzarella, tamati, makhasi a basil le oli ea mohloaare.

Ho etsa salate e nyane ea caprese, kopanya senoelo sa 1/2 (ligrama tse 122) tsa tamati ea ciliegia, ligrama tse 28 tsa libolo tsa mozzarella tse longoang, le khaba e le 'ngoe ea makhasi a basil a sa tsoa khuoa. Koahela hammoho le khaba e le 'ngoe (15 ml) ea oli ea mohloaare e sa tsoaloang le letsoai la leoatle.

Noa khaba e 1 (15 ml) ea asene ea balsame holim'a salate bakeng sa ho eketsa tatso.

27. Li-sardine ho baqhekelli ba peo

Li-sardine ke litlhapi tse nyane tse mafura tse nang le limatlafatsi.

E 'ngoe ea li-gramme tsa li-sardine e na le zero carbs le ligrama tse 23 tsa protheine. Litlhapi tsena hape ke mohloli o motle oa khalsiamo, e fanang ka 27% ea Reference Daily Intake (RDI) bakeng sa liminerale tsena.

Leka ho kopanya li-sardine le li-crackers tse nang le li-carb tse tlase bakeng sa seneke se bobebe se nang le phepo e tlase.

Ntlha ea bohlokoa

Haeba u latela lijo tse nang le carb e tlase, ke mohopolo o motle ho boloka lijo tse bobebe tse ngata li le letsohong.

Li-snacks tse nang le carb e tlase kaholimo li fana ka limatlafatsi tse molemo joalo ka protheine, mafura a phetseng hantle le fiber. Hape, li monate ebile li ka u thusa ho khotsofatsa tlala ea hau lipakeng tsa lijo.

Lintlha tsohle tsa phepo e nepahetseng bakeng sa lijo tse thathamisitsoeng sengoloeng sena li tsoa ho .

Mehopolo e Loketseng ea Lijo Tse Loketseng