Li-recipe tsa salate tse u bolokang u khotsofetse

Litaba

• Tlhahlobo bakeng sa

Ke 'nete hore lisalate ke tsela e bonolo ea ho khomarela phepo e nepahetseng, empa ntho ea ho qetela eo u batlang ho ba kamora lijo tsa mots'eare ke lapile.

Ha ua tlameha ho ba joalo - feela eketsa matla a ho lula ka ho tlatsa sekotlolo sa hau sa salate ka fiber le protheine. Lijo tse nang le fiber li u thusa hore u ikutloe u khotše ho feta tse se nang eona, 'me li lula nako e telele ho thibela tlala hamorao. Ha lijo li sa sebetsoe hakaalo, fiber ea eona e ba ngata, ka hona, libete tsa hau tse ntle ka ho fetisisa ke litholoana, meroho le lithollo tse felletseng. Liprotheine li boetse li u boloka u khotsofetse nako e telele ho feta li-carbs tse sebetsitsoeng, 'me e fana ka bonase haeba u ka ikoetlisa: E fana ka li-amino acid tse hlokahalang ho aha le ho lokisa mesifa. Khomarela nama ea nama ho fokotsa mafura a mangata. Haeba u motho ea jang meroho, itokisetse ka limela tsa linaoa, linate, soya le tofu.

Hoa utloahala? Hona joale etsa hore e thahasellise. Kakaretso ea salate e phetseng hantle ha ea lokela ho latsoa e bora - e nke ho Jackie Keller. O kopanya koetliso ea hae ea ho pheha Le Cordon Bleu e tummeng Fora le boiphihlelo ba hae ba bophelo bo botle e le Motsamaisi oa Mothehi oa NutriFit le sengoli sa Ho pheha, ho ja le ho phela hantle. Mona, o u tlisetsa lethathamo la lijo tse khotsofatsang ho tloha ho Mantaha ho isa Labohlano - empa li ntse li le mosesane - salate le litlolo tsa ho roala.

Liaparo tse molemohali bakeng sa li-salate tse phetseng hantle

Moaparo oa Orange | Moaparo oa Avocado | Liaparo tse 7 tse Slimmed-Down Salad

Mantaha: KASHA SALAD LE METSOA

Litšebeletso: 3 (boholo ba ho sebeletsa: 3/4 senoelo)

Seo u se hlokang

1 tbsp. asene ea balsame

1 tbsp. oli ea canola

1/4 senoelo sa lero la lemone

1/2 lb. li-mushroom tse ncha

Likopi tse 1 1/2 tsa lierekisi tse leqhoa, tse qhibilihisitsoeng

1 senoelo kasha

1/2 tsp. letsoai la konofolo

1 shallot e nyane, e hahiloeng hantle

Mokhoa oa ho e etsa

1. Senya lierekisi ebe u li behella ka thoko. Sela li-mushroom tse ncha 'me u li tšele ka sekotlolo se senyenyane se nang le lero la lemone (lero le tla ba thibela ho phunya). Kenya li-mushroom hantle 'me u li behe ka thōko.

2. Kenya kasha ho linoelo tse 2 tsa metsi a belang ebe u e pheha, e hlohlelletsa khafetsa, ho fihlela e le bonolo, metsotso e ka bang 5. Hlatsoa kasha, e hlatsoe hantle, 'me u tsoe hape. Fetisetsa kasha sekotlolo se seholo.

3. Ho lokisa moaparo, tlosa li-mushroom, ho boloka lero la lemone. Ho metsi ana eketsa asene, shallots, letsoai le pepere. Hlohlelletsa lisebelisoa hammoho. Ho hlaba ka matla, tšela oli ka har'a molapo o mosesaane, o tsitsitseng. Tsoela pele ho whisking ho fihlela moaparo o kopantsoe hantle. Beha moaparo ka thoko.

4. Kenya kasha, li-mushroom tse ncha le ho apara lierekisi. Kopanya lisebelisoa hantle ebe o sebeletsa hanghang.

Se ho eona

Likhalori: 310; Mafura: 6g; Likhabohaedreite: 56g; fiber: 7g; Liprotheine: 12g

Hobaneng e paka litebele

Khetho ena ea meroho e na le matla a fokolang butle ka lebaka la kasha eohle ea lijo-thollo. Sena se thusa ho lekola maikutlo a hau le ho o boloka o matlafatsoa nako e telele ho feta lithollo tse ntlafalitsoeng (joalo ka pasta e tloaelehileng). Keletso: Ho lula u khotsofetse, eketsa protheine ho ena le lipepising tse ling tsa salate ka ho eketsa lilae tsa mahe tse phehiloeng ka thata.

Liaparo tse molemohali bakeng sa li-salate tse phetseng hantle

Ho apara Orange | Moaparo oa Avocado | 7 Liaparo tsa Slimmed-Down Salas

TSATSI: STEAK N' PUTSOE

Litšebeletso: 4 (boholo ba ho sebeletsa: 3 oz. Nama / 0.5 oz. Cheese / 1 oz. Ho apara)

Seo u se hlokang

12 oz. sirloin steak, e sa phehoang

2 oz. chisi e putsoa, ​​e pshatlehileng

1 pepere pepere e ntšo

2 tamati, khaola likotoana tse 1/4".

1 senoelo sa lihoete, khaola likotoana tse 1/4 "diagonal

Likomkomere tse 1, tse lesotsoe

4 Oz. Ho apara serapa sa mafura ntle le mafura

Likopi tse 8 tsa lettuoa la Roma, tse khabisitsoeng

Mokhoa oa ho e etsa

1. Nako ea nama ka pepere e ntšo. Chesa grill 'me ha ho chesa, pheha nama ho fihlela ho etsoa hantle, metsotso e ka bang 4 ka lehlakoreng le leng. Behella ka thoko ho pholile pele o tšela likotoana tse tšesaane.

2. Hlatsoa lettuce ebe o ohla o omme. Hlatsoa 'me u lokise meroho e meng ea salate. Tšela ho apara ka linoelo ho sebeletsa ka lehlakoreng.

3. Arola lettuce likarolong tse 4 tse lekanang, tšela karolo ka 'ngoe' me u khabise ka karolo ea 1/4 ea sesebelisoa ka seng. Holimo ka lithupa tsa steak, ebe cheese e putsoa e putlama.

Se ho eona

Likhalori: 320; Mafura: 18g; Likhabohaedreite: 16g; Faeba: 4g; Liprotheine: 23g

Hobaneng e paka litebele

Steak e nang le tšepe e ngata le meroho e mecha ke motsoako o phethahetseng oa ho lokisa mesifa ka mor'a ho ikoetlisa ntle le ho phunya lijo tsa hau.

Liaparo tse molemohali bakeng sa li-salate tse phetseng hantle

Ho apara Orange | Ho apara liaparo tsa avocado | 7 Liaparo tsa Salate tse Slimmed

LABORARO: NAKO E NTSE, KONA LE BARLEY SALAD

Litšebeletso: 4 (boholo bo sebetsang: likopi tse 2)

Seo u se hlokang

3 tbsp. asene ea balsame

Likopi tse 2 tsa linaoa tse ntšo, tse phehiloeng

1 tbsp. oli e tlotsitsoeng

2 tbsp. chisi ea Parmesan e se nang mafura, e silafalitsoeng

2 tbsp. mafura, meroho ea sodium e fokotsehileng

2 tbsp. basil e ncha, minced

Likopi tse 2 tsa poone e hoamisitsoeng, e qhibilihisitsoeng

1 kopi e nang le lierekisi tse nang le serame, e qhibilihile

3/4 senoelo sa harese e bohareng ea perela

2 3/4 likopi tsa metsi

Mokhoa oa ho e etsa

1. Ka sekotlolo sa 2-quart ka mocheso o phahameng, tlisa metsi le harese ho pheha. Fokotsa mocheso ho isa bohareng bo tlase; koahela karolo e itseng 'me u bosose ka metsotso e 30 ho isa ho e 35, kapa ho fihlela ha e le bonolo. Tlosa metsi a setseng. Fetisetsa harese sekotlolo se seholo.

2. Kenya linaoa, poone le lierekisi.

3. Ka sekotlolo se senyenyane, hlakola hammoho asene, basil, moro le oli. Tšela holim'a salate; khoa ho kopanya hantle. Fafatsa le chisi ea Parmesan. Sebeletsa mofuthu kapa serame.

Se ho eona

Likhalori: 380; Mafura: 6g; Likhabohaedreite: 69g; Faeba: 16g; Liprotheine: 17g

Ke hobane'ng ha e fana ka punch

Limela tse kopantsoeng le lijo-thollo tse felletseng li fana ka lijo tse nang le liprotheine tse ngata ho risepe ena ea salate e phetseng hantle - 'me fiber ea tsona e tla thusa ho lekanyetsa maemo a tsoekere ea mali e le hore o se ke oa hlola o lapa kapele. Ho etsa meroho ena le e meng e phetseng hantle ea salate, tlohela chisi. E etse hore e se ke ea e-ba le gluten ka ho chencha harese bakeng sa quinoa.

Liaparo tse molemohali bakeng sa li-salate tse phetseng hantle

Ho apara Orange | Ho apara liaparo tsa avocado | Liaparo tse 7 tse Slimmed-Down Salad

Labone: Salate ea Khoho ea MEDITERRANEAN

Litšebeletso: 2 (boholo ba ho sebeletsa: kopi e le 1)

Seo u se hlokang

Likopi tse 2 tsa lettuce la Roma

1/2 lb. letsoele la kana, letlalo

1 tsp. safflower oli

Litamati tse 12 tsa ciliegia, tse halofo

1 likomkomere, e qhibililoe, e peiloe 'me e khaotsoe

4 Mohloaare oa Kalamata

2 tsp. lero la lemone

2 tsp. oli ea mohloaare e sa tsoakoang

1 oz. feta cheese, e robehileng

1 tbsp. Parsley ea Italy, e khaotsoeng hantle

1 tsp. letsoai le nang le letsoai

Mokhoa oa ho e etsa

1. Nako ea kana ea sejoe le sopho ea linoko. Bake ka 375ºF metsotso e 15, kapa ho fihlela e phehiloe. Koahela 'me u khaole ka li-cubes.

2. Kopanya likhoho, likomkomere, mehloaare, lero la lemone le oli ea mohloaare; kopanya hantle.

3. Holimo le feta cheese le parsley. Khahlisa ka litamati tsa ciliegia.

Se ho eona

Likhalori: 280; Mafura: 12g; Lik'habohaedreite: 11g; Faeba: 4g; Liprotheine: 31g

Hobaneng e paka litebele

Ka lebaka la mafura a eona - mofuta o phetseng hantle oa pelo oa mohloaare le oli ea mohloaare - salate ena e tla thusa ho thibela tlala. Feta le khoho li sebetsa e le mehloli e mengata ea protheine, ha likomkomere, tamati le meroho li fana ka fiber, kaofela ha tsona li u boloka u khotše.

Liaparo tse molemohali bakeng sa li-salate tse phetseng hantle

Ho apara Orange | Ho apara liaparo tsa avocado | Liaparo tse 7 tse Slimmed-Down Salad

LABOHLANO: WATERCRESS LE TURKIEY SALAD

Litšebeletso: 4 (boholo ba ho sebeletsa: 5 oz.)

Seo u se hlokang

1 lb. sefuba sa turkey, se halikiloeng

Li-sprigs tse 2 tsa likopi tsa watercress, tse pakiloeng hanyenyane, li hlatsoitsoe ebile li hlatsoitsoe

1 pere, e qhibililoe 'me e khaotsoe hantle

3 tbsp. lero la lemone

3 tbsp. lero la apole

1 oz. chisi e putsoa, ​​e pshatlehileng

1 hlooho ea lettuce ea lekhasi, joalo ka romaine

Lipere tse 2, tse ebotsoeng, tse kentsoeng 'meleng le tse tšesaane

1 tbsp. tranelate e se nang mafura

2 tsp. NutriFit French Riviera Letsoai Mahala Linoko

Mokhoa oa ho e etsa

1. Bakeng sa ho apara, beha pere e hahiloeng ka har'a sekotlolo sa mosebetsi oa sesebelisoa sa lijo, 'me u phunyeletse ho fihlela o mashed ka apole le 2 tbsp. lero la lemone, tsoekere (1 tsp., haeba e lakatsa), parsley le tranelate e bolila. Behella ka thoko.

2. Hlatsoa 'me u omise lettuce, u arohane ka makhasi. Halofo, stem le mantlha empa u se ke ua ebola lipere tse setseng. Khaola ka bolelele, beha ka sekotlolo sa boholo bo mahareng 'me u akhotse ka lero la lemone le setseng.

3. Etsa poleiti ka makhasi a lettuce 'me u hlophise lilae tsa pere holim'a makhasi. Lahlela Turkey (Tlhokomeliso: Turkey e lokela ho halikoa le motsoako oa French Riviera pele e sehoa ka "li-cubes" tse 1 le watercress ka moaparo le sebaka se holimo. Eketsa chisi e putsoa ebe e khabisa ka liaparo tse ling.

Se ho eona

Likhalori: 220; Mafura: 3g; Likhabohaedreite: 18g; Faeba: 3g; Protheine: 31g

Hobaneng e paka litebele

Ena ke e 'ngoe ea lipepe tsa salate tse loketseng kamora ho ikoetlisa ka matla ha o hloka protheine le lijo tse nang le mongobo. Lipere li fana ka fiber, mongobo le tatso, ha watercress e fa 'mele oa hau vithamine C (e hlokahalang bakeng sa ho lokisoa ha mesifa) le protheine (bakeng sa ho aha mesifa).

Liaparo tse molemohali bakeng sa li-salate tse phetseng hantle

Moaparo oa Orange | Moaparo oa Avocado | Liaparo tse 7 tse Slimmed-Down Salad

Tlhahlobo bakeng sa