Na u ja litholoana tse lekaneng? USDA e khothalletsa hore batho ba bangata ba baholo fumana li-servings tse 2 ho isa ho tse 4 (tse ka bang likotlolo tse 2) ka letsatsi, empa ba bangata ba rona re haelloa! Ke rata litholoana 'me ke li ja khafetsa, empa ha ho motho e mong le e mong ea fihlelang apole ha ba lakatsa ho noa. Mona ke litsela tse hlano tse phetseng hantle tsa ho etsa hore litholoana li monate.
1. Eketsa tsokolate e lefifi
Haeba u sa ntse u nahana hore tsokolate ke lijo tse sa che, ke nako ea ho tsoha ka potlako.
Chokoleti e lefifi e tletse melemo ea bophelo bo botle (ka mokhoa o leka-lekaneng, ha e le hantle). Fumana phaello ea hau ea phepo e nepahetseng ka ho e kopanya ka litholoana tse ncha. Hlatsoa li-chops tse tsoekere tse monate (k'hokate e khabileng), ebe u li tšela ka mefuta eohle ea litholoana: monokotsoai o monate, li-phainapple, li-apple, u li reha! U ka boela ua phahamisa papali ea hau 'me ua etsa li- raspberry kiss crunchettes, choco-melee e phunyeletsa yogurt e sa tšoaneng, kapa tsokolate banana nachos .
2. E fetolela ho Etsa Bolulo
Classic s'mores ke monate o sa lekaneng. (Ke mang ea sa rateng tsokolate e qhibilihisitsoeng, gooey marshmallows le li-crackers tse teteaneng?) Empa ke fumane mokhoa oa ho senya lik'hilojule le litekanyetso tsa mafura le ho etsa ntho ea bophelo bo botle. Ke sebelisa lisebelisoa tsa liapole ho e-na le li-crackers, 'me phello ea eona e makatsa kelello! Apulo e eketsa lero la juiciness le sebetsang hantle haholo ka litlolo tse ling.
Apple-Faced Apple S'mores
Kakaretso eohle: lik'hilojule tse 126, mafura a mafura a 3g (2g a lula fatše), 30mg sodium, 26g carbs, fiber ea 2.5g, tsoekere ea 18,5g, protheine ea 1g
1. Ka sekotlolo se senyenyane haholo sa microwave, microwave tse 2 tsa teaspole e nyenyane e tsoekere e tsoekere e tsoekere ka 50 lekholong matla bakeng sa metsotsoana e 25. Khothalletsa ho fihlela ho boreleli le seaparo se le seng.
2. Senya tsokolate holim'a likhase tsa apola tsa Gala kapa Fuji tse peli tse boima ba 1/2-inch. Holimo le likhaba tse peli tsa tablespoons mini marshmallows.
3. Ho sebelisa torche ea kichineng, maru-maromoro a futhumetseng ho fihlela ho qhibiliha le ho totobetsa, metsotsoana e 5 ho ea ho e 10.
(Ho seng joalo, microwave ka metsotsoana e ka bang 20).
4. Fokotsa setlolo se seng sa fatše se nang le mafura a fatše ebe o se fafatsa ka liphale tsa apole. Lumella ngoan'a hao oa ka hare hore a itšepe!
3. Fokolisa
Haeba ha o e-s'o jele litholoana tsa hau ka foromo e leqhoa, u ntse u le sieo. Karolo e 'ngoe le e' ngoe e tšoana le ho longoa ha sethala sa litholoana tsa tlhaho!
Tšoara mokotla oa monokotsoai o nang le serame kapa mango chunks ho tloha suphamaketeng ebe o o penya ka ho toba molomong oa hao. Sheba lisebelisoa ho netefatsa hore ha ho na tsoekere e ekelitsoeng. Hape u fane ka risepe ea ka bakeng sa teko ea Fro-Yo Grapesicles !
Tsela e 'ngoe e bonolo ea ho thabela litholoana tse behiloeng ke smoothie e phetseng hantle-empa hase bohle ba smoothies ba phetseng hantle. Ho boloka lik'hilojule tsa hau, cheka DIY smoothies .
4. Perk Up Salads
Ak'u nahane ka holimo ho veggies ha u akhela hammoho salate! Litholoana li ka ba kenyelletso e amohelehang le e monate. Lula salate ea hao ka monokotšoai o monate haholo, kapa u khaole liapole tse ling bakeng sa khanya e itseng. (Liapole ke e 'ngoe ea mekhoa e meng eo ke e ratang haholo ea crouton !) Litholoana li ka boela tsa eketsa tsazzle ho saladi ea mokhoa oa lijo. Hlakisa salate e phetseng hantle ea khoho ka mayo e nyenyane le morara o mobe. Ho na le menyetla e fetang e le 'ngoe, kahoo ba fe teko eohle.
5. Fumana Grillin '
Litholoana li ka latsoa hamolemo ha u li ja. Mona ke risepe ho u thusa ho nyolosa papali ea hau ea BBQ lehlabuleng lena.
Litholoana Tse Jetsoeng ka Jobe Kebabs & Dip
1 / 4th ea risepe (1 kebab e nang le hoo e ka bang 3 tbsp dip): lik'hilojule tse 135, 0.5g mafura a mangata (0g a ntse a nona), 17mg sodium, 30.5g carbs, 3g fiber, tsoekere ea 23g, 4.5g protheine
1. Haeba u sebelisa li-skewers tsa lehong, li koahe metsing ka metsotso e ka bang 20 ho thibela ho chesa. (U tla hloka 4 skewers.)
2. Kopanya lisebelisoa tse latelang ho etsa hore e kokotse: li-ounces tse se nang mafura a yogurt ea Greece, sopho e 1 ea tsoekere e tšoeu, 1/8 teaspoon sinamone, le 1/8 teaspoon vanilla extract. Kopanya ho fihlela o kopantsoe hantle le o boreleli. Refrigerate ho fihlela e loketse ho sebeletsa.
3. Khaola litholoana tse latelang ka li-inch chunks; u tla hloka senoelo sa se seng le se seng: phaenapole, mango, perekisi / nectarine le banana.
Tšoaea holim'a li-skewers tse 4, u phuthe likaroloana ka thata. Fafatsa le 1/4 teaspoon sinamone.
4. Tlisetsa grill (kapa pan ea grill) e silafalitsoe ka mochini o se nang mocheso ho mocheso o mofuthu. Eketsa skewers, koahela, 'me u phehele ka metsotso e ka bang 3 ka lehlakoreng le leng, ho fihlela litholoana li le bobebe' me li khabisitsoe. Haeba u sebelisa pan ea grill, sebetsa ka li-batches, u tlose pan ho tloha mocheso o pakeng tsa li-batches ho tsosolosa hape.
5. Sebeletsa ka ho pata le ho monate monate o monate oa lehlabula!
Bakeng sa lirepepe tse se nang molato, lijo tse fumanoang, lits'ebeletso tsa maqheka, le ho feta, ngolisa mahala mahala ea imeile kapa u etela Hungry Girl!