Lahleheloa ke liponto tse 10 ka khoeli ka thuso ea Morero ona oa ho ja hantle

Litaba

• Morero oa Lijo tsa "Lahleheloa ke Liponto tse 10 ka Khoeli": Likhopolo tsa lijo tsa hoseng tsa likhalori tse 300
• Li-pancake tsa Apple-Cinnamon Oatmeal
• Ham, Lehe le Sandwich ea Cheese
• Lethathamo la Li-mushroom le Sipinachi
• Mahe a linotši a futhumetseng
• Veggie Patty e nang le Apple-Chicken Soseji
• "Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Likhopolo tsa lijo tsa mots'eare tse 400-khalori
• Lijo tse monate tsa Shrimp Noodle
• Rice ea Veggie Burger le linaoa
• Salate ea Meroho ea Chunky e nang le Lemon-Cumin Vinaigrette
• Wrap ea Salad Wrap
• Sandwich ea Turkey e tsubang le Chipotle Mayo
• "Theohela Liponto tse 10 ka Khoeli" Moralo oa Lijo: Litlhahiso tsa Lijo tsa Motšehare tse Phethahetseng
• "Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Maikutlo a lijo tsa mots'eare tsa likhalori tse 500
• Khoho Marsala
• Seared Steak e nang le Saute ea Eggplant
• Paseka e nang le meroho ea mosetareta e nang le Ricotta
• Li-Tacos tsa Litlhapi le Sauce ea Chipotle-Lime
• Salad ea Cobb ea California
• "Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Maikutlo a phelisang hantle a lijo tsa motšehare
• "Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Ho ja lijo tse bobebe
• Tlhahlobo bakeng sa

Kahoo u batla ho etsa joalo lahleheloa ke moshemane matsatsing a 10 10 liponto ka khoeli? Ho lokile, empa pele ho bohlokoa ho hlokomela hore ho theola boima ba 'mele ha se leano le letle ka ho fetesisa (kapa le tšoarellang ka ho fetesisa). Leha ho le joalo, bophelo bo ea etsahala, 'me le bona, linako tse behiloeng, joalo ka lenyalo kapa phomolo - tseo ka bobeli li ka bakang khatello ea maikutlo e sa hlokahaleng ka tsela eo u shebahalang ka eona. Mme ka ketsahalo e kholo e haufi le sekhutlo, o ikemiselitse ho ithuta ho theola liponto tse 10 ka khoeli, ka polokeho.

Ntle le ho latela litlhahiso tsena tse bolokehileng, tse tšehetsoeng ke lipatlisiso le ho noa H20 e ngata (eo u lokelang ho e etsa kamehla, BTW), ho khomarela lijo tse phetseng hantle ho ka u thusa ho finyella lipakane tsa hau, hape. Lenaneo lena la lijana tse potlakileng, tse nang le matla li ka u thusa ho theola boima ba 'mele ka khoeli e le' ngoe - tsela e phetseng hantle le e thabileng. Khetha feela ho tsoa ho lijo le lijo tse bobebe tse ka tlase ho etsa moralo oa hau oa "ho lahleheloa ke lik'hilograma tse 10 ka khoeli" bakeng sa kakaretso ea lik'hilojule tse 1,500 ka letsatsi.

Ka moralo o motle, o ka lebella ho theola boima ba liponto tse 8 ho isa ho tse 10 ka khoeli e le 'ngoe, empa seo ha se sebetse haeba o se o ntse o le lijong tse nang le likhalori tse tlase ho qala. Pele o kenella lijong tsena, sheba hore na u na le likhalori tse kae ka 'nete ho ja - le hore na u lokela ho ja tse kae ho latela boemo ba ts'ebetso ea hau, sekhahla sa metabolism ea mantlha, le maemo a bophelo. Hoa makatsa hore ebe ho ja hanyenyane haholo ho ka sitisa lipakane tsa hau tsa ho theola boima ba 'mele, hape. (Hape bala: U ka Theola Boima bo Bokae ka Khoeli ka Khoeli?)

Hang ha u se u balile litlhoko tsa khalori ea hau 'me u ikemiselitse hore li lekana le moralo ona oa phepo e nepahetseng, u tla be u le mothating oa ho theola 10 e theola liponto ka khoeli ntle le ho ba le nyeoe e le' ngoe ea li-hangries.

Mekhoa ea ho pheha e entsoeng ke Natalia Hancock, R.D.

Morero oa Lijo tsa "Lahleheloa ke Liponto tse 10 ka Khoeli": Likhopolo tsa lijo tsa hoseng tsa likhalori tse 300

Psst...kofi feela ha e nkoe e le lijo tsa hoseng tse phetseng hantle. Ho e-na le hoo, khetha e 'ngoe ea lipepe tse khotsofatsang le tse bonolo ka tlase. (Empa ha e le hantle, kofi e ngata hakae?)

Li-pancake tsa Apple-Cinnamon Oatmeal

Etsa: li-pancake tse 4 (li-servings tse 2)

Lisebelisoa

• 1/4 senoelo sa oats
• 1/3 senoelo sa lebese la skim
• 1/4 senoelo sa apole e grated
• 1 lehe, le otloa
• 2 likhabapo tsa likokoana-hloko tsa koro
• 1/8 teaspoon sinamone
• 1/4 senoelo hammoho le likhaba tse 2 tsa motsoako oa lijo-thollo tsa pancake
• 2 teaspoon oli ea canola
• 1/3 senoelo sa yogurt ea Greece
• 1 teaspoon tsoekere e sootho

Litsela

1. Ka sekotlolo se bohareng, kopanya li-oats le lebese le khutsitseng 'me u emelle metsotso e 5. Kenya apole le lehe.
2. Ka sekotlolo se senyenyane, kopanya kokoana-hloko ea koro, sinamone le motsoako oa pancake. Butle-butle eketsa lisebelisoa tse omeletseng ho motsoako oa oat.
3. Ka skillet e mahareng, futhumatsa oli ea canola holim'a mocheso o mahareng. Kenya 1/4 ea batter ebe u pheha, u ntse u e fofa hanngoe, ho fihlela pancake e soeufala ka mahlakore ka bobeli.
4. Pheta. Sebeletsa ka yogurt ea Segerike e kopantsoeng le tsoekere e sootho.

Ham, Lehe le Sandwich ea Cheese

Lisebelisoa

• Muffin e 1 ea koro ea Senyesemane
• Selae se le seng sa namane e se nang 'mele
• 1 lehe, scrambled
• Khaba e 1 e halikiloeng chisi ea Amerika
• Letsoai le pepere e ntšo, ho latsoa
• 1/2 senoelo mahapu a khethiloeng

Litsela

1. Ho hlatsoa muffin ea Senyesemane. Ka halofo e le 'ngoe, selae sa 1 sa lera le omeletseng le sa tsoakoang le chisi ea Amerika le nontšitsoeng ka letsoai le pepere e ntšo.
2. Holimo le halofo e setseng ea 'muffin' me u sebetse ka mahapu. (Related: 11 Healthy Breakfast Sandwich Recipes)

Lethathamo la Li-mushroom le Sipinachi

E etsa: li-servings tse 4

Lisebelisoa

• Likhae tse 4 bohobe ba lijo-thollo bo felletseng
• Likopi tse 2 tse sliced ​​li-mushroom
• 1/3 senoelo sa pepere e khubelu ea tšepe e khaotsoeng
• 1/4 senoelo sa onion e halikiloeng
• Likopi tse 4 tsa spinach ea lesea
• Mahe a 8
• 1 kopi ea lebese le khutsitsoeng
• 2 tablespoons Parmesan
• Letsoai le pepere, ho latsoa

Litsela

1. Preheat oven ho ea ho 450 ° F.
2. Koahela botlaaseng ba sejana se senyenyane sa ho baka se nang le setlolo sa ho pheha se sa khahleheng; beha bohobe ka tlase.
3. Koahela skillet se seholo se nang le setlolo sa ho otlolla; eketsa li-mushroom, pepere le onion; saute metsotso e 5. Kenya likopi tse 4 tsa spinach ebe u bososela motsotso o le mong.
4. Otla mahe ka lebese 'me u tšollele bohobe. Holimo le meroho e sauteed le likhaba tse 2 tsa Parmesan; nako le letsoai le pepere e ntšo.
5. Bake ka metsotso e 15 kapa ho fihlela lehe le butsoitse. (E ka kenya sehatsetsing ho fihlela lihora tse 24 pele u pheha, u eketsa Parmesan pele u baka.)

Mahe a linotši a futhumetseng

Lisebelisoa

• 1/4 senoelo sa oats
• 1/2 senoelo sa pere e khaotsoeng
• 2 tablespoons fatše flaxseeds
• Hlakola ginger e fatše
• 2 likhaba tsa mahe a linotsi

Litsela

1. Tlisa metsi a senoelo sa 1/2 ho ea ho 3/4; eketsa oats le pere.
2. Fokotsa mocheso le ho pheha li-oats ho latela litaelo tsa liphutheloana. Holimo ka li-flaxseeds tse fatše, ginger e fatše le mahe a linotši. (Kapa leka e 'ngoe ea lipepe tsa rona tsa oatmeal bakeng sa ho theola boima ba' mele.)

Veggie Patty e nang le Apple-Chicken Soseji

Lisebelisoa

• 1 apole-khoho boroso
• 1/4 senoelo sa litapole, grated
• 1/4 senoelo sa litapole tse khubelu tsa thabo, grated
• 1/4 senoelo sa zucchini, grated
• 1 lehe le lesoeu
• 1 tablespoon phofo
• Letsoai, ho latsoa
• Cayenne, ho latsoa
• Nutmeg, ho latsoa
• 1 teaspoon oli ea canola

Litsela

1. Pheha boroso ea apole-kana ho latela litaelo tsa liphutheloana.
2. Kopanya litapole, litapole tse khubelu tsa Red Bliss le zucchini hammoho ebe u phaphatha le thaole ea pampiri ho monya mongobo.
3. Kenya 1 lehe le lesoeu le phofo ea 1 tablespoon; Nako ea ho latsoa ka letsoai, cayenne le nutmeg.
4. Theha patty ebe u pheha ka khaba e 1 ea oli ea canola holim'a mocheso o mofuthu ho fihlela o sootho ka lehlakoreng le leng. Sebeletsa ka 1/2 pinki ea morara oa morara. (Bonus: Lijo tsa hoseng tse ntlehali ho ja pele ho mofuta o mong le o mong oa boikoetliso)

"Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Likhopolo tsa lijo tsa mots'eare tse 400-khalori

Loantša #saddesklunch syndrome le ho fepa motšehare ka e 'ngoe ea lipepe tse mebala-bala, tse monate. (E amanang le: Lijo tse 5 tsa Lijo-Lokisetsa Li-Lunches tse Molemo tsa Boroso)

Lijo tse monate tsa Shrimp Noodle

Lisebelisoa

• 1/3 senoelo sa li-noodle tsa cellophane kapa pasta ea moriri oa lengeloi
• 1/4 senoelo sa pepere e khubelu ea tšepe, julienned
• 1/4 senoelo sa rantipole, julienned
• 1/4 senoelo sa lierekisi tse tsoekere
• Li-ounces tse 3, li ebotsoe
• 1 teaspoon botoro ea peanut
• 2 tablespoons asene ea raese
• 1 teaspoon tsoekere e sootho
• Mokelikeli oa 1/2 lime
• 1 teaspoon ea oli ea sesame
• Etsa li-flakes tse khubelu
• Tšoaea letsoai leoatleng
• 1/4 senoelo sa limela
• Khaba e 1 e khethiloe scallion
• Khabapo e 1 e entsoeng ka cilantro

Litsela

1. Cook cellophane noodles kapa pasta ea moriri oa lengeloi. Ha ho setse nako e le 'ngoe ea ho pheha, eketsa pepere e khubelu ea tšepe, rantipole le lierekisi tse tsoekere. Tlosa li-noodle le meroho ka pitseng; beha pasta ka thōko 'me u hlatsoe meroho ka metsi a batang.
2. Kenya li-shrimp ho pitsa; bitsa metsotso e 3, tsoha.
3. Hlatsoa hammoho peanut butter, asene ea raese, tsoekere e sootho, lero la lime, oli ea sesame, li-flakes tse khubelu tsa pepere le letsoai la leoatle. Lahla li-noodle, meroho le shrimp ka limela, scallion le cilantro. Fafatsa ka ho apara.

Rice ea Veggie Burger le linaoa

Lisebelisoa

• 1 veggie burger (Likhetho tsa rona tse holimo ke tsena.)
• Khaba e 1 ea minced onion
• 1/2 teaspoon kumine
• 1/4 teaspoon phofo ea chili
• 1/4 teaspoon letsoai
• Khoho e nang le sodium e tlase haholo
• 1/4 senoelo sa raese e sootho
• 1/4 senoelo sa linaoa tse ntšo tse entsoeng ka makotikoting, ho hlatsoa le ho tšeloa
• 1/4 senoelo se qhibilihisang poone e nang le serame
• 1 teaspoon e entsoeng ka avocado
• 3 tablespoons salsa

Litsela

1. Pheha burger ea veggie ho latela litaelo tsa liphutheloana; khaola likotoana tse lekanang le ho loma ebe u behella ka thōko.
2. Kenya onion, kumine, phofo ea letsoai le letsoai ho khoho e nang le sodium e tlase ebe u e sebelisa sebakeng sa metsi ho pheha raese e sootho ho latela litaelo tsa liphutheloana.
3. Kopanya raese e phehiloeng le linaoa tse ntšo le poone e hoammeng. Holimo le burger ea veggie e hahiloeng, avocado e halikiloeng le salsa.

Salate ea Meroho ea Chunky e nang le Lemon-Cumin Vinaigrette

Lisebelisoa

• 1/3 senoelo sa li-chickpea tse entsoeng ka makotikoting, ho hlatsoa le ho tšeloa
• 1/3 senoelo linaoa tsa liphio tse kenngoeng makotikoting, ho hlatsoa le ho tšeloa
• 1/4 senoelo sa rantipole e khabisitsoeng
• 1/4 senoelo sa jicama e khethiloeng
• 1/4 senoelo sa apole e khethiloeng
• 1/4 senoelo se tšetsoeng pepere e khubelu ea tšepe
• Khaba e 1 e tšetsoe celery
• 1/4 senoelo sa likomkomere tse khethiloeng
• Khabapo ea 1 ea mokopu
• Mokelikeli oa 1/2 lemon
• 2 teaspoon oli ea mohloaare
• 1 tablespoon veine e khubelu asene
• 1 teaspoon fatše kumine
• Tšela tsoekere
• Tšoaea letsoai
• 1/2 senoelo sa phaenapole, khaola likotoana tsa boholo ba ho loma

Litsela

1. Kopanya hammoho lierekisi, linaoa tsa liphio, rantipole, jicama, apole, pepere e khubelu, celery, likomkomere le peo ea mokopu.
2. Hlatsoa lero la lemone, oli ea mohloaare, asene e khubelu, komine, tsoekere le letsoai; rotha ka holim'a salate. Sebeletsa ka phaenapole.

Wrap ea Salad Wrap

Lisebelisoa

• 1/2 apole e khubelu e monate, e khaole likotoana tse boholo ba ho loma
• 1 lehlaka la celery, le khethiloe
• 1 tablespoon morara o omisitsoeng
• Li-walnuts tse 5, tse khethiloeng
• 1/4 senoelo sa rantipole e khabisitsoeng
• 1 ounce letsoele la khoho, pheha
• Khaba e 1 ea moaparo oa peo ea poppy
• Sekoahelo sa lijo-thollo se bolelele ba lisenthimithara tse 8

Litsela

1. Kopanya hammoho apole, celery, morara o omisitsoeng, walnuts, rantipole; nama ea khoho, le peo ea poppy. Spoon holim'a sekoahelo sa lijo-thollo se bolelele ba lisenthimithara tse 8.

Sandwich ea Turkey e tsubang le Chipotle Mayo

Lisebelisoa

• 1/4 senoelo sa mayonnaise
• 1 tablespoon cilantro
• Khaba e 1 e khethiloe scallion
• 1 tablespoon chipotle chilies ka adobo
• 1 tablespoon lero la lime
• Khaba ea 1/2 chipotle mayo
• Lilae tse 2 tsa bohobe ba lijo-thollo
• Li-ounces tse 3 tse tsubang turkey
• Selae se le seng sa cheddar
• Likhae tse 4 likomkomere
• Kopi e le 'ngoe e halikiloeng ea lettuce ea romaine

Litsela

1. Koahela hammoho mayonnaise le cilantro, scallion, chipotle chilies ka adobo, le lero la kalaka.
2. Jala chipotle mayo ka bohobe. Selae se le seng se ka holimo se nang le turkey, chisi ea cheddar, likomkomere le lettuce la romaine. Holimo le selae sa bohobe se setseng. (Kapa kopanya banana le e 'ngoe ea lisamentshisi tse 10 tse phetseng hantle tlasa likhalori tse 300.)

"Theohela Liponto tse 10 ka Khoeli" Moralo oa Lijo: Litlhahiso tsa Lijo tsa Motšehare tse Phethahetseng

Na u phathahane haholo hore u ka itokisetsa lijo nakong ea ho lahleheloa ke liponto tse 10 ka phephetso ea moralo oa khoeli le khoeli? Tšoara lijo tsena tsa lireschorente bakeng sa khetho e potlakileng e ke keng ea lahla macro ea hau.

• Starbucks Tomate le Mozzarella Sandwich (lik'halori tse 350)
• Quiznos Chipotle Turkey Sammie (lik'hilojule tse 400)
• Chick-fil-Sandwich ea khōhō e halikiloeng le senoelo se seholo sa litholoana (lik'hilojule tse 400)
• P.F. Mokete oa Chang's Stir-Fried Buddha (380 lik'hilojule)

"Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Maikutlo a lijo tsa mots'eare tsa likhalori tse 500

Khetha e 'ngoe ea lijo tsa mantsiboea tsa DIY ho qeta letsatsi la hau hantle.

Khoho Marsala

Lisebelisoa

• 2 tablespoons phofo
• 1/4 teaspoon letsoai
• 1/4 teaspoon pepere e ntšo
• 4-ounce sefuba sa khoho
• 1 teaspoon oli ea canola
• 1 konofolo clove, minced
• Khaba e 1 e tšetsoe eiee
• 1 senoelo sa li-mushroom
• 1/3 senoelo sa marsala veine
• 1 thispone halofo le halofo
• 4 litapole tse ncha tse halikiloeng
• Kopi e le 'ngoe ea linaoa tse tala tse halikiloeng
• 1 teaspoon botoro

Litsela

1. Kopanya phofo le letsoai le pepere e ntšo. Butterfly kana sefuba le dredge mahlakoreng ka bobeli motsoako oa phofo.
2. Chesa oli ea canola ka skillet e kholo holim'a mocheso o mofuthu; saute clove ea konofolo le onion 1 motsotso.
3. Kenya li-mushroom ebe u pheha metsotso e 5. Sutumelletsa li-mushroom ka lehlakoreng la pan 'me u kenye khoho; batla metsotso e 2 ho isa ho e 3 ka lehlakore ebe o eketsa veine ea marsala.
4. Fokotsa mocheso 'me veine e fokotsehe ka halofo; halofo le halofo le ho fokotsa halofo. Sebeletsa ka litapole tse ncha tse halikiloeng le linaoa tse tala tse kopantsoeng le botoro le nako le letsoai le pepere e ntšo ho latsoa. (Related: Metsotso e 15 ea Lijo tse Fetolang Lijo tsa Mantsiboea a Solo ho ba Phepo)

Seared Steak e nang le Saute ea Eggplant

Lisebelisoa

• 2 teaspoon oli ea mohloaare
• 1 clove ea konofolo, e khaotsoe
• 1/4 senoelo veine e khubelu
• Letsoai le pepere e ntšo, ho latsoa
• 1 4-ounce seaparo sa seaparo
• 1 eggplant e mahareng, e ebotsoeng le e katiloeng
• 1/3 senoelo sa minced onion
• 1/2 senoelo sa tamati e khethiloeng
• 1 thispone feta
• 1 tablespoon koena
• Khaba e 1 ea parsley

Litsela

1. Preheat oven ho ea ho 350 ° F.
2. Hlakola hammoho teaspoon e 1 ea oli ea mohloaare, konofolo, veine e khubelu, letsoai le pepere e ntšo ho latsoa.
3. Tšela motsoako holim'a steak; Tsamaea metsing metsotso e 20.
4. Fafatsa eggplant ka teaspoon e 1 ea letsoai, e behe pampiring e nang le thaole ea pampiri ebe u lula.
5. Cook steak ka oli e chesang e skillet metsotso e 2 ka lehlakoreng le leng. Bake metsotso e 10.
6. Tšoaea thaole ea pampiri holim'a li-eggplant. Sula ka teaspoon e 1 ea oli ea mohloaare ho fihlela khauta; eketsa onion 'me u phehele metsotso e 2. Kenya tamati e khethiloeng ebe u pheha metsotso e 2; nako le letsoai le pepere e ntšo. Tlosa mochesong; eketsa feta, koena le parsley.

Paseka e nang le meroho ea mosetareta e nang le Ricotta

Lisebelisoa

• Makhasi a mane a mosetareta o motala (kapa oa Switzerland)
• 1/2 senoelo sa nonfat ricotta
• 1/4 senoelo sa poone
• 1/4 senoelo se entsoeng ka pepere e khubelu ea tšepe
• Pepere e ntšo, ho latsoa
• 3/4 senoelo sa sopho ea marinara
• Kopi e le 1 e phehiloeng pasta e felletseng ea koro

Litsela

1. Preheat ontong ho likhato tse 350.
2. Makhapetla a tala a mosetareta (kapa Swiss chard) metsing a belang a letsoai motsotso o le mong ho fihlela a omella ebile a le bonolo; tlosa kutu e tenya ka tlase ho lekhasi le leng le le leng.
3. Kopanya hammoho ricotta le poone le pepere e khubelu ea tšepe; nako ea ho latsoa le pepere e ntšo.
4. Arola ho tlatsa ricotta har'a makhasi a matala a mosetareta 'me u phutholle e' ngoe le e 'ngoe, u phunye mahlakoreng e le hore ho tlatsoa ho se ke ha tsoa. Beha makhasi a kentsoeng ka har'a sejana se nyane sa ho baka ebe kaholimo ho na le sopho ea marinara.
5. Bake metsotso e 20. Sebeletsa holim'a pasta e feletseng ea koro. (P.S. Lijo tsena tsa lijo tsa mantsiboea tsa veggie ke tsona tse hole le salate ea bland.)

Li-Tacos tsa Litlhapi le Sauce ea Chipotle-Lime

Lisebelisoa

• Filimi ea tilapia ea 6-ounce
• Hlakola lero la lime
• Tšoaea cayenne
• Tšoaea letsoai
• 1/2 senoelo sa nonfat ea yogurt ea Greece
• 2 tablespoons mayonnaise
• lero la 1 lime
• 1 teaspoon lero la lime
• 1 ho ea ho 2 teaspoon Tabasco Chipotle Pepper Sauce
• senya letsoai
• Li-tortilla tsa poone tse 2 6-inch
• 4 tablespoons thawed poone e leqhoa
• 4 tablespoons linaoa tse ntšo tse entsoeng ka makotikoting, ho hlatsoa le ho tšeloa metsi
• Kopi e le 'ngoe e khabisitsoeng k'habeche
• 1/2 senoelo se tšetsoe tamati
• 4 tablespoons chipotle-lime sauce

Litsela

1. Preheat ontong ho ea ho 375 ° F.
2. Khella tilapia e le 'ngoe ka lero la kalaka le nako le cayenne le letsoai. Bake metsotso e 20.
3. Ho etsa spaghetti: Kopanya yoghurt ea Greek, mayonnaise, lero la 1 lime, zest ea kalaka, Sauce ea Pepere ea Chipotle le letsoai.
4. Li-tortilla tsa toast ka ontong ea toaster ebe li le holimo ka 'ngoe ka li-ounces tse 3 tsa tilapia; 2 tablespoons thawed poone e hoammeng; 2 tablespoons linaoa tse ntšo tse entsoeng ka makotikoting, li hlatsoitsoe le ho tšolloa; 1/2 senoelo sa k'habeche e khabisitsoeng; 1/4 senoelo sa tamati e halikiloeng; le 2 tablespoons chipotle-lime sauce.

Salad ea Cobb ea California

Lisebelisoa

• 1/4 senoelo sa oli ea mohloaare
• 1 teaspoon mosetareta
• 1/3 senoelo sa veine e khubelu ea veine
• 1 teaspoon tsoekere
• 1 teaspoon letsoai
• 1/2 teaspoon pepere e ntšo
• Likopi tse 2 tsa k'habeche-le-carrot slaw
• Li-ounces tse 4 tse phehiloeng ka khoho
• 2 tablespoons e entsoeng ka avocado
• Khaba e 1 e sithabetseng chisi e putsoa
• 1 selae se phehiloeng ka bacon e entsoeng ka applewood, e pshatlehileng
• 1/4 senoelo se tšetsoe tamati
• Li-crackers tse 4 tsa lijo-thollo

Litsela

1. Kopanya oli ea mohloaare, mosetareta o le 1, asene e khubelu ea veine, tsoekere, letsoai le pepere e ntšo.
2. Lahlela likhaba tse 2 tsa khabisitsoeng ka slaw ea k'habeche le ea rantipole. Holimo ka khoho, avocado, chisi e putsoa, ​​bacon le tamati. Sebeletsa ka li-crackers tsa lijo-thollo. ( Kopanya lintho ka ho lahlela li-veggies, liprotheine le chisi ka e 'ngoe ea litlolo tsena tse 3 tsa ho apara.)

"Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Maikutlo a phelisang hantle a lijo tsa motšehare

Ha u le ka ntle ho toropo kapa u ja le ba lelapa kapa metsoalle, boloka likhetho tsena tsa bophelo bo botle ba lijo tsa motšehare ka kelellong. (Related: Mokhoa oa ho ja le ho theola boima ba 'mele)

• Panera Bread Asia Sesame Salad le Khoho le sekotlolo sa meroho e 10 ea meroho (lik'hilojule tse 510)
• Letsoele la KFC le halikiloeng, litapole tse khotliloeng tse nang le gravy, linaoa tse tala le poone e kholo holim'a cob (lik'hilojule tse 490)
• Chili ea Mangoe e se Nang Molato-Chile (lik'hilojule tse 490)
• Olive Garden Shrimp Scampi Dinner (510 lik'hilojule)

"Lahleheloa ke liponto tse 10 ka khoeli" Morero oa lijo: Ho ja lijo tse bobebe

Seneke se seng le se seng sa litakatso tsena se theola boima ba 'mele ka liponto tse 10 khoeling e le' ngoe. ja tse peli ka letsatsi.

• 1 senoelo sa liapole tse nang le li-halves tse 2 tsa graham
• Smoothie, e entsoe ka senoelo sa 2/3 senoelo sa Greek se kopantsoeng le senoelo sa 3/4 sa fragole se hoammeng le 1/3 ea lebese la senoelo
• Mango o le mong o monyane, o khabeloa mme o fafatsoa ka cayenne le lero la kalaka ho latsoa, ​​le li-gingersnaps tse 2
• 2 tablespoons guacamole (leka li-hacks tsena ho lekanyetsa ho ina!) Ka li-pita chips tse 8 tsa koro e felletseng
• Cheese ea 3/4 ea cheddar le apole e nyane
• 1/2 senoelo se phehiloeng edamame e entsoeng ka shelled e nang le teaspoon e 1 ea oli ea mohloaare le ho fafatsa letsoai la leoatle
• 1 ounce li-pretzels tsa lijo-thollo tse nang le likhaba tse 2 tsa tzatziki

Tlhahlobo bakeng sa