Lijo tse bobebe tsa meroho tse potlakileng le tse phetseng hantle

Litaba

• 1. Botoro ea linate e nang le litholoana
• 2. Lithupa tsa chisi
• 3. Pelepele ea tšepe e nang le hummus
• 4. Li-chickpea tse halikiloeng
• 5. Popcorn
• 6. Linate
• 7. Yogurt e nang le litholoana
• 8. Litlhapi tsa khale
• 9. Cottage chisi
• 10. Smoothie e tala
• 11. Edamame e halikiloeng
• 12. Trail Remix
• 13. Peo ea mokopu
• 14. Oatmeal
• 15. Mahe a phehiloeng ka thata
• 16. Li-chips tsa Guacamole le plantain
• 17. Libolo tsa maiketsetso tsa maiketsetso
• Ntlha ea bohlokoa

Ho khetha li-snacks tse nang le phepo ho li thabela letsatsi lohle ke karolo ea mantlha ea phepo e nepahetseng - ho kenyeletsoa le lijo tsa batho ba sa jeng nama.

Ka bomalimabe, lijo tse bobebe tse bobebe tse bobebe ha li fane ka phepo e ntle ntle le likhalori tse eketsehileng, sodium le tsoekere e ekelitsoeng.

Leha ho le joalo, ho fumana likhetho tsa seneke tsa meroho tse bonolo, tse nkehang habonolo le tse matlafatsang ha hoa lokela ho ba phephetso.

Mona ke likhopolo tse 17 tse potlakileng le tse phetseng hantle tsa meroho.

1. Botoro ea linate e nang le litholoana

Ho kopanya litholoana tseo u li ratang haholo le botoro ea linate ho etsa hore u je lijo tse bobebe tse bonolo, tse tlatsoang le tse potlakileng tseo u ka li thabelang kae kapa kae.

Litholoana tse kang liapole, libanana le fragole li tletse li-antioxidants ebile li na le faeba e ngata e thusang hore o lule o ikutloa o khotsofetse lipakeng tsa lijo tsa hau tsa mantlha ().

Ho sa le joalo, li-butter tsa linate - joalo ka almond, peanut, kapa cashew butters - li fana ka lethal dose la pelo le khotsofatsang la protheine le mafura a phetseng hantle.

2. Lithupa tsa chisi

Lithupa tsa chisi ke seneke se nkehang habonolo se bonolo ho thusa ho thibela litakatso ha u ntse u tsamaea.

Le ha boemo ba limatlafatsi bo fapana ho latela mofuta le chisi, lithutsoana tsa chisi hangata li fana ka ligrama tse 5-7 tsa protheine ka ligrama tse 28.

Liprotheine ke macronutrient e tlatsang haholo, e etsang chisi khetho e ntle haholo bakeng sa seneke sa meroho se khotsofatsang ().

Seneke sena ke mohloli o motle oa khalsiamo, liminerale tsa bohlokoa tse thusang ho matlafatsa masapo le meno a hau ().

3. Pelepele ea tšepe e nang le hummus

Pelepele ea tšepe e nang le hummus ke mokhoa o phetseng hantle, o ipapisang le semela ho li-chip tsa setso le ho ina.

Pelepele ea tšepe ha e fane feela ka lijo tse ts'oanang tse khotsofatsang joaloka li-chips kapa li-crackers empa hape e na le lik'hilojule tse tlase ebile e na le fiber, vithamine C le vithamine A.

Hape, ho li kenya ka hummus ho ka thusa ho matlafatsa phepo ea hau ea protheine le fiber ha o ntse o boloka khalori ea hau e le tlase.

4. Li-chickpea tse halikiloeng

Lichickpeas li jere liprotheine, faeba, livithamine le liminerale tse kang manganese le folate.

Ho molemo ka ho fetisisa, li-chickpea tse halikiloeng li bonolo ho etsoa hae ka ho lahlela li-chickpea tse phehiloeng ka oli ea mohloaare le khetho ea hau ea linoko kapa linoko pele u li baka ka 400 ° F (200 ° C) metsotso e 20-30.

Pepere ea Cayenne, phofo ea konofolo, phofo ea chili, komine, sinamone le linate ke likhetho tse monate ho thusa ho natefisa li-chickpea tsa hau.

5. Popcorn

Popcorn ke seneke se nang le phepo, se nang le likhalori tse tlase, e leng mohloli o moholo oa liminerale tsa phosphorus, magnesium le zinc.

E boetse e na le mankanese a mangata - diminerale e amehang ka tšilo ea lijo, tšebetso ea boits'ireletso ba mmele, tlhahiso ea matla, le bophelo bo botle ba boko ().

Etsa bonnete ba hore o khetha li-popcorn tse nang le moea ho fapana le mefuta e sa etsoang esale pele kapa ea microwave, eo hangata e nang le likhalori tse eketsehileng, mafura le sodium.

Bakeng sa tatso e eketsehileng, leka ho natefisa li-popcorn tse nang le moea o nang le paprika, phofo ea onion, Parmesan ea limela kapa parsley.

6. Linate

Linate - joalo ka lialmonde, walnuts, cashews le pistachios - li fana ka leruo la limatlafatsi tsa bohlokoa, ho kenyeletsoa mafura a phetseng hantle pelong, fiber, protheine, magnesium, tšepe le calcium.

Ntle le ho ba le letsoai le makatsang, lipatlisiso li bonts'a hore ho eketsa linate lijong tsa hau ho ka fokotsa menyetla ea lefu la pelo, khatello e phahameng ea mali, lefu la tsoekere le mefuta e meng ea mofets'e joalo ka mofets'e oa colorectal ().

Leha ho le joalo, hopola hore linate li na le lik'hilojule tse ngata, kahoo li natefeloe ka tekano 'me u khomarele ligrama tse 28 ka nako e le karolo ea phepo e nepahetseng.

7. Yogurt e nang le litholoana

E ruile ka protheine, calcium, vithamine B12, le potasiamo, yogurt ke khetho e ntle haholo ea meroho.

Ho kopanya yogurt le liapole, monokotšoai, libanana, morara, kapa mofuta oa litholoana tseo u li ratang ho ka u thusa haholo hore u noe fiber, vithamine C le li-antioxidants tse loantšang mafu.

Batla mefuta e hlakileng, e sa tsoekere ho fokotsa ho noa tsoekere e eketsehileng mme u sebelise sinamone e nyane, mahe a linotši, kapa sirapo ea maple ho ntlafatsa tatso ka tlhaho.

8. Litlhapi tsa khale

Lichips tsa khale ke tsela e bonolo ebile e monate ea ho pepeta meroho e makhasi lijong tsa hau tsa letsatsi le letsatsi.

Kale ke mohloli o motle haholo oa livithamini C le A - limatlafatsi tsa bohlokoa tse amehang ts'ebetsong ea boits'ireletso ba mmele le thibelo ea mafu (,).

Leka ho etsa li-chip tsa khale hae ka ho lahlela khale ka oli ea mohloaare le letsoai la leoatle, ebe o baka ka 275 ° F (135 ° C) metsotso e 15-20 ho fihlela e le lerootho. Li shebelle haufi, kaha li ka chesa habonolo.

9. Cottage chisi

E entsoe ka mahe a lebese la khomo - a kopantsoeng ka lebese le kopantsoeng ka ho eketsa asiti lebeseng - chisi ea kottage ke sehlahisoa sa lebese se nang le protheine e ngata se nang le phosphorus, selenium le vithamine B12.

Hape ke mohloli o moholo oa khalsiamo, phepo ea bohlokoa e bapalang karolo ea mantlha ho thehoeng ha masapo, ts'ebetso ea mesifa le ho boloka lihormone ().

Cottage chisi e na le tatso e bonolo e ka natefeloang e le 'ngoe kapa e kopane le litholoana tse kang libanana, mahapu, monokotšoai le phaenapole.

Ntle le moo, o ka kopanya chisi ea kottage ka oli ea mohloaare le ho fafatsa letsoai le pepere e ntšo bakeng sa seneke se monate sa meroho.

10. Smoothie e tala

Green smoothies e ka ba tsela e potlakileng hape e bonolo ea ho kenya li-veggies tse 'maloa lijong tsa hau ha o ntse o fokotsa lijo tsa hau tsa fiber, livithamini, liminerale le li-antioxidants.

Le ha li-smoothies tse tala hangata li etsoa ka meroho e makhasi a kang khale kapa spinach, litholoana tse ling, meroho le lisebelisoa li ka eketsoa hape. Mohlala, leka lihoete, celery, beet, monokotsoai, libanana, peo ea chia kapa lijo tsa folaxe.

U ka kopanya liprotheine tsa limela tsa meroho tse kang whey, pea, hemp kapa protheine ea raese e sootho. Tsena li ka u boloka u ikutloa u khotsofetse nako e telele le ho ts'ehetsa kholo ea mesifa le taolo ea tsoekere maling (,,).

11. Edamame e halikiloeng

Edamame ke linaoa tsa soya tse kotuloang pele li butsoa ka botlalo. Li ka belisoa, tsa beseletsoa kapa tsa halikisoa ho etsa seneke se hlabosang le se nang le phepo ha u ntse u ea.

Ebile, edamame e phehiloeng e paka ligrama tse 8 tsa fiber le ligrama tse 18 tsa protheine e thehiloeng semeleng ka kopi e le 1 (155-gram) e sebeletsang mme e na le magnesium, tšepe le vithamine C.

Edamame e sebetsa haholo ebile e ka rekoa ka liphutheloana tse loketseng, tse loketseng ho jeoa kapa tse halikiloeng ho 400 ° F (200 ° C) metsotso e 30-40 ka Parmesan ea meroho, konofolo, pepere kapa paprika bakeng sa senate se khotsofatsang lapeng. .

12. Trail Remix

Trail mix ke seneke se bonolo, sa meroho se entsoeng ka linate, lipeo le litholoana tse omisitsoeng.

E ea nkeha, e monate, e phetse hantle ebile ea tenyetseha, 'me u ka e hlophisa hore e lumellane le likhetho tsa hau.

Linate, lipeo, litholoana tse omisitsoeng, coconut le lijo-thollo tse kang raese e ikhohomosang kapa popcorn ke mehlala e seng mekae ea metsoako e nang le phepo eo u ka e sebelisang ho rala le ho hlophisa motswako oa hau o phethahetseng.

13. Peo ea mokopu

Peo ea mokopu ke mohloli o moholo oa limatlafatsi tse ngata tsa bohlokoa, ho kenyeletsoa protheine le fiber.

Li boetse li ruile ka magnesium, micronutrient e hlokahalang bakeng sa ho honyela ha mesifa, taolo ea khatello ea mali, ts'ebetso ea methapo le DNA synthesis ().

O ka chesa lipeo tsa mokopu lapeng ha bonolo ka ho li akhela ka oli ea mohloaare, letsoai le linoko, ebe o li baka ka 350 ° F (175 ° C) metsotso e 20-30 kapa ho fihlela e le sootho ea khauta.

14. Oatmeal

Le ha hangata e khetholloa e le lijo tsa hoseng, oatmeal e ka natefeloa nako efe kapa efe ea letsatsi e le seneke se tlatsang le se nang le phepo.

Li-oats li na le mofuta oa fiber e bitsoang beta-glucan, eo ho nahanoang hore e khothaletsa ho theola boima ba 'mele le ho ntlafatsa maemo a k'holeseterole, taolo ea tsoekere maling le khatello ea mali ().

Tlosa tatso ea oatmeal ea hau ka li-toppings tse kang linate, lipeo, litholoana tse omisitsoeng, monokotsoai, sinamone kapa botoro ea linate.

15. Mahe a phehiloeng ka thata

Mahe a phehiloeng ka thata e ka ba sejo se monate le se nang le phepo sa meroho ho u thusa hore u lule u ikutloa u khotsofetse lipakeng tsa lijo.

Ntle le ho ba mohloli o moholo oa protheine, mahe a phehiloeng ka thata a boetse a na le selenium, vithamine A le livithamini tsa B.

Boithuto bo boetse bo fana ka maikutlo a hore ho ja mahe ho ka fokotsa tlala ho ts'ehetsa boima ba 'mele le ho eketsa maemo a mali a cholesterol ea HDL (e ntle) le li-antioxidants (,,).

16. Li-chips tsa Guacamole le plantain

Ho kopanya liphahlo tsa semela le guacamole ke tsela e bonolo ea ho fokotsa ho ja ha mafura a phetseng hantle ha o ntse o khotsofatsa litakatso tsa hau tsa seneke se letsoai.

Li-avocado tse guacamole li na le mafura a mangata a mangata, a bontšitsoeng a eketsa cholesterol ea HDL (e ntle) le ho fokotsa maemo a triglyceride. Hape ke mohloli o motle oa potasiamo, vithamine C, le vithamine B6 ().

Hape, ho bonolo ho etsa li-chips tsa plantain mme li ka apeha ho fapana le ho halikisoa bakeng sa mofuta o mong o phetseng hantle ho feta likhapisi tsa litapole tse rekiloeng ka lebenkeleng.

Lahlela li-plantain tse tšesaane ka oli ea mohloaare le linoko ebe u li chesa ka 400 ° F (200 ° C) metsotso e 15 ho isa ho e 20 - kapa ho fihlela li-plantain li soeufala li bile li hlaba.

17. Libolo tsa maiketsetso tsa maiketsetso

Libolo tsa matla ke khetho e bonolo feela ea seneke eo u ka e etsang lapeng le ho itlhophisa ka khetho ea hau ea metsoako e nang le phepo.

Leka ho eketsa linate le lipeo libolo tsa hau tsa matla ho thusa ho matlafatsa phepelo ea hau ea protheine, fiber le mafura a phetseng hantle pelong (,).

Litholoana tse omisitsoeng, cocoa nibs le mahe a linotši ke khetho e ntle ea ho eketsa tatso le li-antioxidant tsa seneke sa hau (,,).

Ho qala, eketsa lisebelisoa ho sesebelisoa sa lijo le ho otla ho fihlela motsoako o boreleli. Ebe u kenya libolo ebe u li beha ka sehatsetsing ho li hlophisa metsotso e 10-15 pele u natefeloa.

Ntlha ea bohlokoa

Ho kenyelletsa lijo tse bobebe tse fapaneng lijong tsa hau ho ka u thusa ho lula u ntse u ja lipakeng ha u ntse u pepeta limatlafatsi tse ling.

Ka lehlohonolo, ho na le lijo tse bobebe tsa batho ba sa jeng nama tse o ka khethang ho tsona - tseo kaofela li nang le phepo, ho leng bonolo ho li lokisetsa ebile li monate.

Ho qala, khetha feela tse 'maloa tsa lintho tseo u li ratang' me u natefeloe e le karolo ea phepo e nepahetseng ea meroho.

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