Lethathamo le molemo ka ho fetisisa la lijo tsa bohobe bakeng sa tahlehelo ea boima ba 'mele le akarelletsa lijo tse sa tšoaneng. Hape, u e lumele kapa che, boholo ba lijo tse lahleheloang ke boima ba 'mele ha bo na lijo tsa "lijo" kapa lintho tse phatlalatsang hore ke "tlaase-khalori."
Haeba u batla ho matlafatsa matla a hau a matla, ja lijo tse ntlafetseng, 'me u fokolise fatše, u nke lethathamo lena le uena ho ea ho rekisa le ho tlatsa koloi ea hau ka lijo tsena tsa motheo, tse phetseng hantle le tsa tlhaho.
Bohobe le lijo-thollo
- Bohobe bo bong le bo bong
- Semela se tletseng lijo-thollo
- Li-oatmeal (li-oats tse phuthetsoe kapa li-oat tse khaoang ka tšepe)
Bongata ba lijo-thollo le lihlahisoa tsa bohobe li jere tsoekere le lichelete tse hloekisitsoeng. Ke tsona tse bohlale tseo ba li bitsang "li-carbs tse mpe."
E le hore u li qobe, bala lipale 'me u batle lihlahisoa tse kenyelletsang lijo tse feletseng le tsoekere e patehileng . U tla fumana lihlahisoa tse ngata tse ntle ka ho fetisisa lilong tsa mahlaseli a tlase haholo moo li leng thata ho bona.
Lijo le Litlhapi
- Mobu o fatše Turkey
- Nama e tšoeu, khoho e se nang letlalo
- Sliced turkey matsoele
- Litlolo tsa bohobe bo bobebe
- Sebaka sa steak
- Salmone e ncha
- Lerato la kolobe
U se ke ua tšaba ho botsa sesepa sa hau ka ho khaola ho hoholo ha nama ea nama ea likhomo le lijo tse ling . O ka atisa ho tlosa mafura a steak ea hau eo ue ratang ho fokotsa mafura le khalori ea palo.
'Me u be bonnete ba hore o tla nka bonyane litlhapi tse le' ngoe kapa tse peli tsa litlhapi. Mafura a phetseng hantle litlhapi ke phaello e bohlale ho lijo tse fokolang boima ba 'mele. Hape leka ka mefuta e sa tšoaneng ea tlhapi e tšoeu joaloka cod kapa tilapia.
Tloha li-filets le li sebelise ka tacos kapa u sebelise likokoana-hloko tse ncha.
Lijo tsa Kanned le Li Pakiloeng
- Raese e Brown
- Paseka e tletseng lijo-thollo
- Quinoa, harese, kapa litholoana tse ling kaofela
- Linaoa tse omisitsoeng kapa tse entsoeng ka makotikoting
- Lentile tse omisitsoeng
Sebaka seo ho etsoang lijo ka hare ho sona ke moo bahoebi ba hlokang ho sebetsa ka thata. Lihlahisoa tse ngata tsa makotikoting le li-boxed li bonahala li phela hantle empa li na le tsoekere, letsoai le mafura.
Ka hona, hlokomoloha letšoao ka pele 'me u bale phepo e nepahetseng bakeng sa khetho e nepahetseng.
Tlatsa koloi ea hau ka linaoa, lentile le lijo tse kang quinoa, harese kapa esita le motsoala. Lijo tsena li eketsa tekanyo e nepahetseng ea protheine ho salate le lijana tse ka thōko. Kenya sebaka sa raese e tšoeu le pasta e tšoeu ka liphetoho tse ngata ho eketsa lijo tsa fiber le ho thibela tlala .
Litholoana le Meroho
- Meroho e mebala e mongobo (spinach, kale, chard)
- Mebala e mebala-bala, li-veggies (pelepele, radishes)
- Mefuta e mengata e mengata bakeng sa salate, sandwich (langa le le lej, likomkomere, lettuce le leqhoa)
- Li-veggies tse hlahisang li-crunchy (lihoete, celery, jicama)
- Ho bonolo ho jara litholoana tsa snack (liapole, libanana, li-orang)
- Li-monokotsoai tse ntle (blueberries, tse tala, fragole)
- Litholoana tse monate tsa nakoana (mahepu, phaenepple, kiwi)
Smart dieters e qeta boholo ba nako ea bona lihlahisoa tsa lihlahisoa tsa 'maraka. U ka bua le mookameli oa lihlahisoa ho fumana hore na ke lintho life tse teng ka nako ea selemo 'me u fumana likhopolo tsa pono ea ho li sebelisa nakong ea lijo tsa hau.
Haeba lihlahisoa tse ncha li le bitsa chelete e ngata, reka litholoana le meroho. Batla mekotla e se nang li-syrups, letsoai kapa tsoekere.
Mafura
- Lebese le se nang mafura kapa mafura a tlaase
- Ma yogulo a Greece a se nang mafura kapa a mafura
- Cheese e tlaase haholo
- Cottage cheese ea mafura
- Mahe kapa sebaka sa motsoako
Lihlahisoa tsa lebese ha li felle meeli bakeng sa dieters e mengata. Empa feela joaloka thepa e entsoeng ka makotikoti, lihlahisoa tse ling li na le tsoekere e eketsehileng, kahoo hlahloba lintlha tsa mefuta pele u khetha.
Seo U sa Lokelang ho se Reka
U tla lemoha hore ha ho na li-sauces, liaparo kapa li-condiments hothathamong lena la mabenkele. Hobane'ng? Hobane e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho khaola lik'hilojule ka kichineng ke ho tlosa li-sauces tse phahameng le ho ata. Thabisa feela lijo tsa hau ka lintho tsa motheo tse kang letsoai le pepere kapa litlama tse ncha.
Hape ha ho na lijo tse hahiloeng ka bohobe, lihlahisoa tse halikiloeng kapa li-dessert tse phahameng. Noa li-veggies tse hloekileng nakong ea motšehare ebe u thabela litholoana tse monate bakeng sa lijo tse tsoekere.
Ka lethathamo lena la motheo la ho ja lijo tse phelisang hantle, kichineng sa hau se tla ba le lijo tse molemo ka ho fetisisa ho u thusa hore u fokotsehe 'me u phele bophelo bo botle.