Skinny on Spuds: Mokhoa oa ho ja litapole le ho theola boima ba 'mele

Litaba

• Tlhahlobo bakeng sa

Feta litapole? Ho hang! Ea mahareng e na le lik'hilojule tse 150 feela, 'me e tletse fiber, potasiamo, le vithamine C. 'Me ka li-tweaks tsena tse bonolo, ha ho hlokahale hore u je 'em plain.

U rata batata ba hao ba laetsoeng?

E na le botoro, tranelate e bolila le bacon, lehlakore lena la ntlo ea steak le na le ligrama tse 30 tsa mafura-ho feta kamoo o ka fumanang sirloin ea li-ounce tse 6.

Ho chencha ka bohlale

Tlola botoro, rekisa bacon bakeng sa chives (o boloka tranelate e bolila), 'me u arole litapole tse halikiloeng ka pal bakeng sa likhalori tse 170 le ligrama tse 3 tsa mafura.

Ha u khone ho hana salate ea litapole?

Senoelo se le seng feela sa lijo tsa pikiniki tse jereng mayo se paka ligrama tse 21 tsa mafura le likhalori tse 360.

Ho chencha ka bohlale

Eya bakeng sa mofuta oa asene ho khaola likhalori tse ka bang 155. Haeba u lakatsa ho ba le tranelate, shapa seaparo se nang le yogurt e se nang mafura ho e-na le mayo 'me u tla kuta li-calories tse 130.

Batla gela gela gela le seo?

Sejo se itekanetseng sa lijo tse potlakileng se fana ka li-calories tse 370 le ligrama tse 19 tsa mafura, hammoho le tekanyetso e kholo ea sodium.

Smart swap

Etsa li-fries tsa maiketsetso ka li-calories tse fetang 100 feela u sebelisa litapole tse nang le tšepe.

Ke hlanya ka mashed?

Li lokiselitsoe ka botoro le lebese le felletseng, lijo tsena tsa boiketlo li boima ba lik'hilojule tse 237 le ligrama tse 9 tsa mafura ka kopi.

Smart wap

Hlakola botoro 'me u fetohele lebeseng la nonfat bakeng sa ho boloka lik'hilojule tse 80 ('me hoo e batlang e le mafura kaofela). Bakeng sa tatso e eketsehileng, pheha Yukon Golds ea tlhaho ka mongobo oa khoho e nang le sodium e tlase ho e-na le metsi.

Tlhahlobo bakeng sa