Na u khathetse ka mor'a ho ja? Lebaka ke lena

Litaba

• Tlhahlobo bakeng sa

Nako ea lijo tsa mots'eare ea potoloha, u lula fatše 'me ua ja,' me nakong ea metsotso e 20, matla a hau a qala ho fokola mme o tlameha ho loana ho tsepamisa mohopolo le ho boloka mahlo a bulehile. Ho na le mabaka a 'maloa a etsang hore u ikutloe u khathetse kapa u le botsoa ka mor'a lijo tsa mots'eare, empa ka liphetoho tse' maloa, u tla qala ho ikutloa u le matla le ho pompeloa.

Ja Sena

Lijo tse nang le index e phahameng ea glycemic (lik'habohaedreite tse phahamisang maemo a tsoekere ea mali) ke li-no-nos tse kholo kaha tsoekere e lijong tsena e tsoa kapele, e leng se etsang hore maemo a insulin a eketsehe. Qalong li ka 'na tsa etsa hore u ikutloe u ferekane' me u le mahlahahlaha, empa ha tsoekere e tsoa maling a hao, u tla utloa ho senyeha ha matla ao u a tsebang. Lijo tse nang le index e phahameng ea glycemic li kenyelletsa lijo tse ntlafalitsoeng le lijo tse entsoeng ka li-carbs tse ntlafalitsoeng joalo ka bohobe bo bosoeu, pasta, raese e tšoeu, bagels, lijo-thollo tse nang le fiber e fokolang, li-crackers le li-pretzel, thepa e besitsoeng, hammoho le oatmeal hang-hang, russet le litapole. , lero, soda le ho makatsang, matsatsi, mahapu, phaenapole, morara o omisitsoeng le libanana.

Ho molemo ho tlola li-sandwich tse tšoeu tsa bohobe, li-wraps le pasta ka ho felletseng ebe o ea bohobe ba lijo-thollo kapa lithollo tsa 'nete tse kang quinoa kapa harese, kapa haeba o li ja, etsa bonnete ba hore li kopantsoe le protheine (ligrama tse 20 ho isa ho tse 30) ) le li-carbs tse ntle (ligrama tse 50 ho isa ho tse 65 kakaretso ea li-carbs) le fiber (ligrama tse robeli kapa ho feta) tse fumanoang ka meroho le litholoana. Mona ke maikutlo a mang a matle a lijo tsa mots'eare.

• Sandwich ea Hummus le veggie bohobe bo hlahisitsoeng ka lijo-thollo bo nang le apole e mahareng: lik'hilojule tse 430, ligrama tse 69.2 tsa carbs, ligrama tse 16.8 tsa fiber, ligrama tse 12,9 tsa protheine
• Litapole tse halikiloeng, linaoa tse ntšo le quinoa salate: lik'hilojule tse 484, ligrama tse 63,5 tsa carbs, ligrama tse 12,6 tsa fiber, ligrama tse 15,8 tsa protheine
• Salate ea khoho ea lesea ea sesame e nang le halofo ea senoelo sa blueberries: lik'hilojule tse 456, 69.9 grams carbs, 10.8 grams fiber, 30.3 grams protheine
• Sekotlolo sa Veggie burrito se nang le li-cashews tse letsoai tse robong: likhalori tse 466, ligrama tse 62.9 tsa carbs, 11.1 gram fiber, 24.1 gram protein
• Tofu ea maple-kumine le farro: lik'hilojule tse 381, ligrama tse 62.4 tsa carbs, ligrama tse 11,4 tsa fiber, ligrama tse 18.3 tsa protheine
• Sopho ea Butternut squash lentile e nang le pere e bohareng: lik'hilojule tse 356, 68.2 grams carbs, 22.5 grams fiber, 18 grams protheine
• Lemon-soy edamame sekotlolo sa harese: lik'hilojule tse 541, 62.4 grams carbs, 14.5 grams fiber, 21.9 grams protheine
• Strawberry banana spinach smoothie le lialmonde tse 12 tse tala: lik'hilojule tse 414, 48.1 grams carbs, 10.4 grams fiber, 19.2 grams protheine
• Khoho e halikiloeng (kapa tofu), beet, apole, salate ea spinach: lik'hilojule tse 460, ligrama tse 39.4 tsa carbs, ligrama tse 8.3 tsa fiber, ligrama tse 34.3 tsa protheine
• Salate ea Mexico ea tempeh quinoa e nang le kopi e le 'ngoe ea tse tala: lik'hilojule tse 417, ligrama tse 60 carbs, ligrama tse 17,8 tsa fiber, ligrama tse 18,9 tsa protheine

Hlokomela Sena

Hopola Thanksgiving? Hase feela Turkey e etsang hore u ikutloe u khathetse-ke taba ea hore mohlomong u jele lijo tse peli (kapa ho feta!) Tsa lijo ka nako e le ngoe. Boloka lijo tsa mots'eare li le lipakeng tsa lik'hilojule tse 400 ho isa ho tse 500 'me 'mele oa hau o ke ke oa khathala ho feta tekano ka ho sebetsa nako e eketsehileng ho sileha makholo a lik'hilojule ka nako e le 'ngoe. Noa metsi kapa seltzer sebakeng sa soda ho boloka lik'hilojule tse 100, khetha litholoana tsa 'nete holim'a lero la litholoana bakeng sa fiber e eketsehileng,' me u se ke oa lebala ka tse ekelitsoeng joalo ka selae sa chisi seo u se kentseng sammy ea hao, mokotla oo oa li-chips le poso- ja lijo tsa mots'eare Starbucks latte kapa cookie-tseo le tsona lia li bala!

Etsa Sena

Ho ja lijo tsa hau ho hloka matla, kahoo thusa lintho ka ho tsamaea metsotso e 15 ka mor'a lijo. Boithuto bo bonts'a hore ho itsamaela kamora ho ja ha ho ntlafatse ts'oaetso feela, empa ho thusa ho hlakola tsoekere maling, ho theola maemo a tsoekere ea mali kamora 'lijo. Ha e nke haholo; Metsotso e 15 ho isa ho e 20 e lekane. U ka nka sebaka se sekhutšoanyane ho ea serapeng sa boikhathollo kapa k'hefi, u natefeloa ke lijo tsa hau tsa mots'eare, ebe u khutlela morao. Hape, li-endorphin tse lokolotsoeng ho tsoa boikoetlisong bo bonyenyane li ka thusa ho hlakola hlooho le ho u fa matla.

Tlhahlobo bakeng sa