Ke ntho e kholo ho tseba hore na ke lijo life tse ntle tseo u lokelang ho li tšoara
Ho ba bang, mohopolo oa ho pheha kapa esita le nako ea ho pheha ke mathata. Haeba u sa rate ho pheha, u se ke ua hlola u tsuba. Ho na le litsela tsa ho ba le phepo e nepahetseng, e tlase ea carb ntle le ho fetola setofo kapa ho pata konopo ka microwave.
Polane ena ea lijo e ka 'na ea akarelletsa ho khanna le ho feta ho ja lijo tse ncha kapa tse batang, empa tsohle tseo u lokelang ho li etsa ke ho bula friji ea hau.
Letsatsi le phetseng hantle le le tlaase la Carb
Morero oa lijo o latelang ke oa lijo tsa letsatsi. Kakaretso ea carb ke ligrama tse 33 tsa lik'habohaedreite , ligrama tse 25 tsa fiber, ligrama tse 120 tsa liprotheine le lik'hilojule tse 1,567.
| Nako ea lijo | Lijo |
|---|---|
| Lijo tsa hoseng | 1/2 senoelo tsohle tse nang le li-bran tse nang le fiber e eketsehileng 1/2 lebese la senoelo 3/4 senoelo sa fragole Tablespoons tse 3 li tšetsoe lialmonde |
| Mantsiboea | Eya ho Wendy's . Fana ka masiba a mabeli a tlhaho a entsoeng ka tlhaho le a salate ea caesar. U se ke ua ja li-buns le croutons. |
| Snack | Li -mushroom tse 3 tse kholo, e 'ngoe le e' ngoe e na le thispone e le 'ngoe ea li-cheese e thehiloeng ka chisi |
| Dinner | K'hamphani ea likhoho e sebelisa li-lettuce tse 3 tse khōlō (o ka sebelisa tortula e tlaase, empa ho tla hlokahala hore u fetole li-carb le li- fibre ) Li-ounche tse 4 tsa khoho e phehiloeng ho tloha k'hamphaning ea li-deli kapa ho tloha ka ho fetisisa ea khōlo e halikiloeng 1/2 senoelo se tranelitsoeng pepere e khubelu 1 plum langa le le lej, le sliced 1/2 khalase 1 thispone mayonnaise |
| Dessert | Raspberry vanilla cream - Ha ho phehe, empa e hloka blender ka metsotso e 5 |
Li-calories li ka fapana ka ho eketsa le ho tlosa liprotheine le mafura, kapa, haeba lik'habohaedreite tsa hau li fapana ho sena, ka ho fetola lijo tse ngata tsa lik'habohaedreite.
Etsa Moralo oa Hao oa Cook le oa Low Carb oa Hao Letsatsi le Letsatsi
U ka etsa menu ea hau ea lijo bakeng sa letsatsi ka ho fetola lijo tse tloaelehileng. Ka mohlala, lijo-thollo le smoothies ke khetho e ntle bakeng sa lijo tsa hoseng, ha mefuta e sa tšoaneng ea salate hangata e le khetho e ntle ea lijo tsa motšehare kapa tsa lijo tsa motšehare.
Bongata ba carbs meroho le salate lijoana li tsoa fiber , kahoo palo ea marang-rang e tlaase haholo. Sebelisa meroho e makhasi a kang lettuce, k'habeche, kale le spinach ho etsa setsi sa hau, ebe u eketsa meroho e tlase e le hore u khantše tatso ka pelepele ea tšepe, zucchini, le likomkomere ebe u penya lero la lemone. Ho jazz ka salate ea hao, e etse salate ea Mediterranean e kenyang litamati tsa morara, feta cheese, lifate tsa mohloaare, veine e khubelu le tuna ea makotikoting.
Ho ja lijo tsa hoseng ho ka ba le carb e tlase, fiber e phahameng e nang le lebese le monokotsoai. Kapa, fetola 'me u etse hore liprotheine li sisinyehe, e leng tse ntle haeba u hloka ho li tšoara. Liprotheine tse shakes li ka kenyeletsa phofo e nyenyane ea protheine, monokotsoai o monate, linate tse pshatlehileng, le lebese la kokonate.
Hoseng e 'ngoe e kholo, nako ea lijo tsa motšehare kapa ea bohobe bo bobebe e ka ba lijo tse entsoeng ka manyolo kapa li-nitrate tseo u ka li jang kapa u sa li ja.
Lijo tsa lijo tsa ho ja lijo li boetse li na le khetho, taolo ea lesela le ho boloka lijo tsa hau tsa lijo-tlaase ke ho ja protheine le ho otla bohobe, litapole, kapa lijo tsa starchy.