Mefuta e meng ea Sandwich
Haeba lentsoe "lijo tsa motšehare" le se le tšoana le "sandwich," ke nako ea ho tsoa ka mokhoa oa hau! Ho na le menyetla e mengata ea lijo tsa motšehare.
Salads
Kaofela ha rona re tseba salate ea mohlokomeli ea khale ea ho chesa - ho khaola ho bata, cheese, le lehe le phehiloeng ka thata ho salate e tala (hangata leqhoa). Empa salate ea lijo e fetohile e tummeng haholo lireschorenteng le lapeng, ka mefuta e fapaneng e fokolang feela ke mehopolo.
Ha e le hantle e na le protheine leha e le efe e kopantseng ea salate meroho le meroho.
Lijo tse tlase tsa "Carb" Lijo tsa "Lijo
- Sebelisa meroho e ngata e tala ea setala, e nang le limatlafatsi tse ngata ho feta lettua le tloaelehileng la leqhoa. Hona joale hore meroho e bolokiloe e ntse e le ka lebenkeleng le leng le le leng, ho etsa salate ha ho mohla ho kileng ha e-ba bonolo haholo.
- Haeba u sebelisa liaparo tsa botlolo, hlahloba lebokose bakeng sa li-carbs. Liaparo tse ngata tse "khanyang" li na le tsoekere e ekelitsoeng bakeng sa tahlehelo ea tatso ha oli e fokotseha.
- Khetha liaparo tsa oli ka mafura a monounsaturated , a kang oli ea mohloaare .
- Ho bonolo haholo ho iketsetsa liaparo tsa hau-ka sebele e ka nka nako e ka tlaase ho motsotso. Etsa setsi se nang le oli tlase ea sekotlolo, beha salate ka holimo, ebe u lahlela. Bakeng sa liaparo tse monate, kopanya limela tse ling tseo u li ratang haholo le linōko ho mayonnaise e meng. Fela fatše ka metsi kapa lero la lemone.
Mehlala ea Saladi kenyeletsa
- Salate ea Segerike (beha liprotheine tse eketsehileng, tse kang mahe a phehiloeng ka thata, khōhō kapa lijo tsa leoatleng) ka seaparo sena sa salate sa Greek
- Saladi ea taco e tlaase
- Karolo e tlaase ea carb ea asia e khaotsoeng ka khōhō ea ginger-ginger
- Salate e qhibililoeng ka khōhō, apole le bacon
- Khoho (e phehiloeng ntle le bohobe, e le hantle) meroho ea meroho, lehloa le khethiloeng lehloa, pepere e khubelu , le walnuts
- Low-carb coleslaw e nang le likhoho, li-pecan le likhama tsa apole
- Salate ea tuna ka meroho, langa le le lej, le avocado
- Salmon ka holimo ho meroho, ho koahela linaoa tse tala, li-mushroom le limela
- Khoho le meroho, likomkomere, li-pecans le cheese e buluse
- Etsa li-steak le meroho, e tšesaane e tšesaane eiee e khubelu, pepere e tala, le li-mushroom
- Salate ea Cobb
Li-roll-Ups le Wraps
Ho na le mefuta e meraro ea mantlha ea li-roll-low-ups:
- Lettuce: Sebelisa lijo tsa "mushy", tse kang tuna, saalmon, lehe, kapa salate ea khōho e le ho tlatsa li-lettuce roll-up. Lettuce e khōlō e siea mosebetsi o molemo ka ho fetisisa. Kenyelletsa meroho e kang lihlopha tsa pepere, kapa ho seng joalo ho utloahalang eka ke ntho e monate (hafeela u sa e feteletse). (Mofuta o mong o tšoanang ke ho sebelisa "salate ea protheine" e le ho pata, le ho sebelisa seleroana, pepere ea Bell, likomkomere, joalo-joalo joaloka dippers.)
- Nama: Etsa li-cheese le li-veggies ka selae sa phofu ea khomo, nama, joalo-joalo. Ho etsa mohlala, roala sopinake e kene ka nama ea khomo e halikiloeng, kapa kholejoe ka ham.
- Li-Tortilla tse tlaase-tlaase: Etsa ntho leha e le efe eo ue batlang ho e-na le tortilla e tlaase 'me u etse "ho phuthela."
Li-soups
Li-soups li na le mekhoa e mengata haholo 'me li ka fana ka koloi e setseng ea lijo le meroho. Lijo tse ngata tsa sopho e ka ba li-carbs tse tlaase haeba u ka tsoa starch (noodles, raese, litapole). Ho na le li-sopho e entsoeng ka likotopo tse tlaase, empa boholo ba tsona ha li joalo; o tlameha ho bala mangolo ka hloko. Iketsetsa pitsa e khōlō ea sopho e le hore e qhale likarolo.
Ka mohlala, leka sopho ena ea mookoli .
Leftovers
Mantsiboea a bonolo ka ho fetisisa ho tsohle? Feela ho ja lijo tsa motšehare letsatsing le hlahlamang!