1 - Lijo tse phetseng hantle bakeng sa lihlahisoa tse peli tse fokolang tsa lijo le lihlahisoa tse fokolang
Lijo tse fokolang haholo le lihlahisoa tse tlaase li ka 'na tsa bonahala eka lia hanyetsana, empa bobeli ba na le lipatlisiso tse ngata tse reng ke litsela tse sireletsehileng le tse sebetsang tsa ho shebella boima ba hau. Ha e le hantle, ke nahana hore ba arolelana le meroho e fokolang ea carb le nama e tlaase ea mafura.
U batla ho tseba ho eketsehileng? Mona ke likhetho tsa ka bakeng sa lijo tse ka sebetsang bakeng sa lijo tse tlase tsa carb le li-fat-fat.
2 - Meroho le Lettuce
Tsela e molemo ka ho fetisisa ea ho tlatsa sethala sa lijo ke ho qala ka karolo ea seatla se bulehileng ea meroho le lettuce. Ba eketsa molumo ho lijo ntle le ho eketsa lik'hilojule tse ngata. Le hoja lettuce la leqhoa le sa fosahetse, meroho e lefifi le lettuce ke khetho e bohlale, ha li ntse li jara livithamine tse eketsehileng le liminerale.
Tlhapi e Ntle ea Carb: Eketsa li-blue, li-Italian, kapa liaparo tsa vinaigrette.
Tlhahiso e tlaase: Eketsa lero la lemone kapa ho apara mafura a hau a tlaase.
3 - Asparagus
Meroho ena e ntle e ka ba setsi se ka sehloohong sa li-carb kapa lijana tse tlaase. Asparagus e na le lik'hilojule 'me e na le livithamine tse kang folate le vithamine A.
4 - Zucchini
Tsukini ke e 'ngoe ea lik'hilojule e tlaase, e nang le limela tse ngata tse monate ha li kenyelletsoa lijana tse chesang Zucchini e ka qojoa e le mong kapa ka meroho e meng.
Kakaretso ea Carb e Fokolang: Paseka ea Zucchini
5 - Tomate
Litamati li monate ka sopho e monate ea langa le le lej kapa e nkiloeng ka leqhoa ka salate kapa sandwich.
6 - Salmone
Salmone e na le omega-3 fatty acids, e leng molemo bakeng sa tsamaiso ea pelo ea hao. Hape ke mohloli o motle haholo oa protheine 'me o na le antioxidant e bitsoang astaxanthin .
7 - Khoho
Khoho, ha e lokiselitsoe hantle, e na le mafura a tlaase le e ntle haholo ea protheine. Likhoho tsa tlhaho tse hlahisitsoeng li etsa hore le ho feta li khethoe. Qoba li-direpepe tse hlokang hore ho be le lijo le li-sauces tse monate.
K'hafutso ea Carb e Fokolang : Pie e Ntle ea Carb ea Khoho
8 - Lijo tsa Game
Lijo tsa lipapali, tse kang likokoanyana le elk, li khotsofetse haholo, hape li na le mohloli o babatsehang oa liprotheine, carnitine le zinc.
9 - Moro kapa Sopho ea Stock
Moro kapa stock e ka sebelisoa e le motheo bakeng sa sopho, li-stew le sauces. Li ka boela tsa sebelisoa litlhapi tse ling ho boloka nama e le mongobo nakong ea ho pheha.
10 - Lihlahisoa
Li-monokotšoai li na le livithamine tse ngata le li-antioxidants 'me li etsa lijo tse monate tse ngata kapa tse ntle ho feta salate.
Tlhapi e Ntle ea Carb: Sebeletsa li-blueberries le fragole ka popi ea lithōle e otloang ka thata le ho fafatsa lialmonde tse sututsoeng.
Tlhahiso e fokolang: Sebeletsa monokotšoai o nang le yogurt e tlaase le mafura a almond.
11 - Veine e khubelu
Liphuputso li bonts'a kamano e teng pakeng tsa veine e sebelisoang le bophelo bo botle ba 'mele (esita le veine e sebelisoang ka metsi). Hopola hore ho sebelisoa ha veine ke li-ounces tse 'nè feela. Veine e boetse e sebelisoa e le sejo se ka sehloohong mefuteng e 'maloa ea diresepe.
Kakaretso ea Carb e fokolang: Sipinachane e seng bonolo feela
Recipe ea Fat Low: Li-Red Wine Gravy
Lisebelisoa
Lefapha la United States la Temo ea Temo ea Tlhahlobo ea Temo Lefapheng la Sechaba sa Nutrient National for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/4860.
Mekala ea United States ea Temo le Bophelo le Litšebeletso tsa Botho. "Tataiso ea Lijo bakeng sa Maamerika 2015-2020." Http://health.gov/dietaryguidelines/2015/guidelines/.