Bakeng sa batho ba phefolang lijo tse tlaase , lenane la lijo tseo u ke keng ua li ja li ka bonahala li sa feleng. Leha ho le joalo, haeba u tsepamisa maikutlo lihlahisoa tse ncha le liprotheine tse omeletseng, takatso ea hau ea ho fokotseha le ea lijo e ka fokotseha. Ntho e 'ngoe ea bolotsana ke ho kenyelletsa litlolo tse sa tšoaneng ho boloka lijo tsa hau li le monate ebile li le monate. Mona ke moo lintho tsa li-pantry li kenang. Ka mohlala, li-condiments joaloka asene, mosetareta, moriri o chesang, konofolo, moro oa khōhō le mayonnaise e entsoeng ka oli ea mohloaare ha ho na leha e le efe ea carbs.
Lihlahisoa tse phetseng hantle bakeng sa ho pheha
Haeba u le lijo tse fokolang, u tseba hore u lokela ho kenyelletsa mafura a phetseng hantle ha u pheha le lipepepe. Mefuta e meng e na le boleng bo phahameng ba phepo e nepahetseng ho feta ba bang. Tsena li kenyelletsa:
- Oli ea kokonate
- Oli ea mohloaare
- Ghee (e hlalositse botoro, e sa kenyelletseng lihlahisoa tsa lebese)
Boholo ba mongoli ba fanang ka lijo tse ngata ba re ho qoba oli e phahameng mafura a omega-6 (soya, poone, mohloli o mongata le soneblomo). Mahlaseli a mararo a hydrogenated a lokela ho qojoa hangata ha a na le mafura a trans.
Ho eketsa Flavor ka Li-condiments
Li-condiments tse ngata li na le tsoekere ea mefuta eohle. Pele u qala ho bala li-label , tloaelana le litšoantšo tse ngata tsa tsoekere . Boloka li-condiments tse tlase kapa tse seng kae tse latelang hore u fane ka tatso ea hau:
- Masalate, ntle le litelu tse nang le monate, haholo-holo monoana oa mahe a linotši
- Li-vinegar tsa Cider le veine. U ka boela ua hlahloba ba bangata ba kenang lifate tsa vinegar empa ba netefatse hore u hlahlobe li-carbs leha e le efe ea asene ea litholoana.
- Litlama tse omisitsoeng le linoko. Ntle ho mefuta e meng ea metsoako e ekelitseng tsoekere, bohle ba amoheleha.
- Litlama tse ncha tse kang basil, chives, cilantro, dill mane, parsley
- Mefuta ea saling le pelepele
- Lebese la kokonate
- Nute le kokonate li lata bakeng sa ho baka le ho hlapa
- Boholo ba li-sauces tse chesang, tse kang Tabasco
- Boholo ba salsas
- Soso ea moriana kapa tamari
- Mayonnaise . Sheba haholo maru a phahameng mafura a monounsaturated , ho e-na le mafura a polyunsaturated 'me u qobe oli ea soy haeba ho khoneha.
- Liaparo tsa salate tse sa tsoekere, haholo-holo lihlahisoa tse mafura a monounsaturated, tse kang oli ea mohloaare (hlahloba mangolo ka hloko).
- Capers
- Horseradish
- Pesto
- Lemon kapa lero la lime (1 grama ea carb ka ho ponkha)
- Li-extracts (vanilla, lemon, almonde, joalo-joalo)
- Khoho, nama ea khomo, kapa meroho moro kapa bouillon
- Ketchup e tlaase ea tlaase
- Li-pickle tsa Dill lia thaba
- Setlolo se monate sa tsoekere ha sea thaba
- Low carb jams le ho boloka (hlahloba mangolo)
Ho tletse ho hongata ha ho ea
Ho ja dijo tse tlaase ha ho hlokahale hore ho boleloe hore kamehla o pheha lijo le ho pheha ho tloha qalong. Ho na le li-snacks tse ngata tse fumanehang khoebong o lokelang ho tsoelapele, ho phaella lihlahisoa tse ncha, ho khotsofatsa tlala ka pinch. Bakeng sa sohle se latelang, bala mangolo a lijo ka hloko ho bona tsoekere e eketsehileng le starch:
- Lijo tse ling tsa phepo e nepahetseng
- Mahe a thata-phehiloeng
- Li-jerkies tse ling, tse kang nama ea nama ea likhomo, turkey kapa saalmon
- Botoro le linate tsa linate
Seo u lokelang ho se etsa
Ho tseba seo u sa lokelang ho se ja ke habohlokoa ho feta ho tseba seo u ka se jang. Batho ba bang ba sa lebelloang ba tsoekere e patiloeng ba kenyelletsa asene ea balsame, veine ea veine le veine ea Worcestershire. Hape, o tla batla ho ipolokela lintho ka tsela e itekanetseng ka ho tlosa likoloi tsa hau tse tlaase tse latelang:
- Ketchup e tloaelehileng
- Li-tomate-based chili sauce le sauce ea mantle (ntle le haeba e se tsoekere)
- Salate e apara ka tsoekere
- Moea oa tartar
- Sepeu sa plum, sauce e monate le e bolila, sauce ea oyster
- Letsoai la Teriyaki
- Mohoete oa steak (ka ho fetisisa)
- Li-sauces tse ngata, ho kenyeletsa le barbecue, li na le tsoekere e ngata
- Li-jams, li-jellies, lia boloka
> Mohloli:
> United States Lefapha la Temo (USDA), Tlhahlobo ea Tlhahlobo ea Temo. Sechaba sa Nutrient Database bakeng sa Reference Standard, Release 28, 2016.