Litharollo tse bonolo tsa Lijo

Litaba

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1. JA HANGATA-HAPE U KENYE LIPOROTORIKI TSE LING

Leano: Fetoha ho tloha ho lijo tse peli kapa tse tharo tse kholo ho tse hlano kapa tse tšeletseng tse nyenyane tsa lik'hilojule tse 300 ho isa ho tse 400.

Melemo ea ho laola boima ba 'mele: Ka ho ja khafetsa, ha ho bonolo hore u be mabifi le ho roala lifaha ntho e 'ngoe le e' ngoe eo u e bonang. Ha u ja lijo tse bobebe tsa motšehare le motšehare oa mantsiboea, ha u bolaoe ke tlala nakong ea lijo tsa mots'eare kapa ka mor'a mosebetsi, kahoo u ke ke ua tla hae ho itlopa joala. Bakeng sa sejo se seng le se seng kapa seneke, ja liprotheine le li-carbs, joalo ka lijo-thollo tse nang le lebese, apole e nang le peanut butter kapa sandwich ea turkey. Liprotheine li nka nako e telele ho sila ho feta li-carbs, kahoo o tla lula o khotsofetse nako e telele. Phuputso e nyane ea Yale e bonts'itse hore ha basali ba ne ba e-na le protheine e phahameng ea lijo tsa mots'eare, ba ne ba ja liperesente tsa 31 ka tlase ho likhalori nakong ea lijo tsa mantsiboea ho feta ha ba ne ba ja lijo tsa mots'eare tse phahameng. Keletso: Leka ho eketsa li-ounces tse 2-3 tsa tlhapi kapa sefuba sa khoho lijong tsa hau tsa mots'eare.

Bonase ea bophelo bo botle: Ka ho ja khafetsa, u tla boloka matla a hao, ho tsepamisa mohopolo le ho falimeha-'me u tla thibela ho tsoa ha motlakase mantsiboea ho tloaelehileng ho tloaelehileng har'a basali. Hape, o kanna oa ja phepo e ntle hobane o ke ke oa itlopa joala le ho jarolla likhalori tse se nang letho.

2. FETOLELA HO LITHO TSOHLE

Leano: Hangata kamoo ho ka khonehang, khetha lihlahisoa tsa lijo-thollo ho feta balekane ba bona ba hloekisitsoeng. Mohlala, leka harese kapa bulgur ho fapana le raese e tšoeu. Ja bohobe ba koro ho e-na le koro e tšoeu kapa e nonneng, oatmeal ho e-na le grits, Grape-Nuts sebakeng sa Special K, kapa ho feta, Cap'n Crunch. Mona ke hobane'ng ha u lokela ho bala lileibole tsa phepo:

* Bohobe ba Bran for Life bo na le ligrama tse 5 tsa fiber ka selae se seng-lik'hilojule tse 80-ha Pepperidge Farm bohobe bo bosoeu bo tšesaane bo nang le likhalori tse 80 empa ligrama tse zero tsa fiber.

1 ounce ea Morara-Nuts e na le ligrama tse 2,5 tsa faeba le likhalori tse 104 ha e le 'ngoe ea Special K e na le ligrama tse 0,88 tsa fiber le likhalori tse 105 (Capun ea Crunch e na le ligrama tse 0,9 tsa fiber le li-calories tse 113- le tsoekere).

Melemo ea ho laola boima ba 'mele: Lijo tsa lijo-thollo kaofela li hlafuna ebile lia khotsofatsa. Faeba ea bona e ba tlatsa haholoanyane, ka hona o tla ja hanyane mme o se ke oa lapa kapele. Keletso: Ja lijo-thollo tse 1 tse sebelisoang lijong tsohle.

Bonase ea bophelo bo botle: Lijo tse nang le fiber e ngata joalo ka lijo-thollo li thusa ho sireletsa khahlanong le lefu la pelo, lefu la tsoekere, mohlomong le kankere ea letsoele, manyeme le mala. Li boetse li na le liminerale tse sututsoang lihlahisoa tsa lijo tse ntlafalitsoeng.

3. EKETSA LITHOLOANA 'ME U SE LEJANG MABELETSO Lijong Tsohle

Leano: Sena ha se bolele ho eketsa lero la litholoana kapa seno sa veggie-seo hangata se se nang fiber, livithamini tse sa tsotelleng le likhalori tse ngata-ho lijo tsa mots'eare le lijo tsa mots'eare. (Ka mantsoe a mang: Sesepa sa 6-ounce sa Sefate se Phahameng sa Apple Juice se na le lik'hilojule tse 90 le ligrama tse 0.2 feela tsa fiber-e seng betere ho feta Hi-C Candy Apple Cooler. Ka lehlakoreng le leng, apole e mahareng e na le lik'hilojule tse 81 le ligrama tse 3.7 tsa fiber.) O hloka ho eketsa tholoana le meroho ka botlalo. Kapa, ​​haeba ho li eketsa nakong ea lijo ho sa utloahale, o ka ikemisetsa feela ho eketsa ho li ja habeli.

Melemo ea ho laola boima ba 'mele: Ho ikutloa u khotsofetse, o hloka boima bo itseng ka mpeng ea hau. Tholoana kapa meroho e felletseng e tla u fa maikutlo ao a botlalo. Ho bolelang, mohlomong u tla ja hanyenyane nakong ea lijo tsa hao le ka mor’a tsona. Keletso: Khetha litholoana le meroho e nang le 'mala o tebileng.

Bonase ea bophelo bo botle: Litholoana le meroho li jere livithamine le phytochemicals. Ho na le limatlafatsi tse ngata tse thibelang lefu la pelo le mofetše le mofetše, tse atisang ho lahleha ha re hlophisa litholoana le meroho ka lero. Kahoo ho rekisa lero bakeng sa lihlahisoa tse felletseng ho ka fokotsa kotsi ea hau bakeng sa mafu ana.

4. KHETHA LITLHAKISO TSA LETSATSI TSA METSI TSE TLAASENG-TSE NENG

Leano: Butle-butle sebetsa ho tloha mafura a felletseng ho isa mafura a fokolang ho isa mafura a tlase ho ea lebese le se nang mafura, yogurt, ice cream le chisi. Haeba lekhetlo la ho qetela u sampile chisi e mafura a tlase e latsoehile joalo ka rabara, e leke hape. Lihlahisoa tse tlaase tsa mafura li ntlafetse haholo.

Molemo oa ho laola boima ba 'mele: Ena ke tsela e bonolo ea ho boloka ka likhalori ntle le ho tela tatso. Li-ounise tse 'ne tsa chisi e tloaelehileng e na le likhalori tse 120, ha li bapisoa le likhalori tse 100 bakeng sa liperesente tse peli, likhalori tse 90 bakeng sa liperesente tse 1 le tse 80 tse se nang mafura. Cheese e le 'ngoe ea Cheddar e na le lik'hilojule tse 114 le ligrama tse 6 tsa mafura a mafura; Kraft cheese ea 1 e fokotsehile e na le lik'hilojule tse 90 le ligrama tse 4 tsa mafura a mangata. Khaba e le 'ngoe ea Breyers vanilla ice cream e na le lik'hilojule tse 150 le ligrama tse 5 tsa mafura a mafura; Häagen Dazs e na le lik'hilojule tse 270 le ligrama tse 11 tse mafura; Breyers Light e na le lik'hilojule tse 130 le ligrama tse 2.5 tsa mafura a mafura. Keletso: Tsepamisa maikutlo tabeng ea ho khaola mafura a mangata.

Bonase ea bophelo bo botle: U fokolitse haholo mafura a mafura, mofuta o eketsang kotsi ea ho tšoaroa ke lefu la pelo. Ka mohlala, li-ounces tse 4 tsa chisi e tloaelehileng e na le ligrama tse 3 tsa mafura a mangata, ha li bapisoa le ligrama tse 1,4 bakeng sa chisi e nang le mafura a fokolang, e ka tlase ho grama e le 'ngoe bakeng sa mafura a fokolang ebile ha ho na mafura a mangata a se nang mafura. Litsebi li khothaletsa ho fokotsa mafura a mangata ho feta liperesente tse 10 tsa likhalori tsohle, e fetolelang ligrama tse 22 ka letsatsi lijong tse nang le likhalori tse 2 000.

5. NWA METSI A MANGATA

Leano: Basali ba lokela ho noa linoelo tse 9 tsa mokelikeli ka letsatsi, haholo ha u ikoetlisa, empa ba bangata ba noa linoelo tse 4-6 feela ka letsatsi. Boloka botlolo ea metsi tafoleng ea hau, mokotleng oa hau le koloing ea hau.

Molemo oa ho laola boima ba 'mele: Ho noa metsi ho etsa hore u ikutloe u khotše, kahoo ho ka etsahala hore u je hanyenyane, 'me ho thusa ho u thibela ho ja ha u sa lapa. Batho ba bangata ba fetohela lijong ha ba hlile ba nyoriloe. Keletso: Noa metsi ho fapana le lino tse tsoekere le maro ho nosetsa le ho boloka lik'halori.

Bonus ea bophelo bo botle: Ho lula u noselitsoe hantle ho ka fokotsa menyetla ea mafu, ho kenyeletsoa mofetše oa kolone, letsoele le senya. Phuputsong e 'ngoe, basali ba tlalehileng hore ba noa likhalase tse fetang tse hlano tsa metsi ka letsatsi ba na le menyetla e ka tlase ho karolo ea 45 lekholong ea mofetše oa mala ho feta ba noang tse peli kapa tse fokolang.

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