Ho ja lijo le ho khaola lik'hilojule hangata ha ho bonolo hafeela u e-na le moralo o tiileng, o kenyelletsang merero ea lijo ea letsatsi le letsatsi le lenane le feletseng la mabenkeleng. Lisebelisoa tse seng kae tsa kichine li tla boela li tsamaee hantle, tse kang likotlolo tsa ho lekanya, likhaba tse lekanyang le kichine. U tla lokela ho li sebelisa ho lekanya likarolo ho fihlela u tloaela ho lekanya boholo ba tšebeletso.
Ho Hlophisa Pele
Qala ka ho rera lijo tsa hau le ho ja lijo tse monate ka matsatsi a 'maloa kapa mohlomong ka beke, ho itšetlehile ka hore na u atisa ho ea mabenkeleng hangata hakae. Beha lijo tsa letsatsi le leng le le leng hammoho 'me u kopanye lethathamo la mabenkele e le hore u ka boloka kichine ea hau ka lijo tseo u li hlokang. Reka lijo tse lumellanang le merero ea hau ea lijo 'me u qobe lijo tse phahameng tsa lik'halori le litloaelo tse ka fokolisang boiteko ba hau ba ho iphelisa.
Joale o rera ho ja lijo tse tlaase ka khalori joang? Ha e le hantle, o tla hloka ho tseba hore na ke lik'hilojule tse kae lijong tseo u li jang. USDA ea SuperTracker e ka u thusa ka eona. Hape ke habohlokoa ho khetha lijo tse nang le limatlafatsi. Kaha u ntse u itokolla lik'hilojule, u tla lokela ho etsa kakaretso ea khalori. Lihlahisoa tse phahameng, litholoana tse tlase tsa lik'halori le meroho, lihlahisoa tse feletseng le lihlahisoa tsa protheine e tlaase li lokela ho etsa boholo ba lijo tsa hau tsa letsatsi le letsatsi.
Ho rera lijo hase ntho e thata ka ho fetisisa, empa e ka nka tloaelo e fokolang, ka hona bona mehlala e 'meli e le hore u qale.
Mohlala oa pele ha o na litlolo tse monate, empa u ka li eketsa haeba u ka rata. Polane ea bobeli ea lijo e kenyelletsa lino tse tahang tsa lik'halori, empa u ka li felisa haeba u khetha.
1,701 Lijo tsa Khalori Etsa Moralo oa Batho ba se Nang Matsoho
Lijo tsa hoseng
- Mahe a mabeli a phunyeletse
- Karolo e le 'ngoe ea karolo ea lekholo lekholong ea lijo-thollo tsa lijo-thollo
- Pepu e le 'ngoe ea karolo ea 100 lekholong ea litholoana
- Senoelo se seng sa lekholong sa lero la apole e le seno
Mantsiboea
- Koahela ka tortilla e le 'ngoe ea lijo-thollo; halofo ea senoelo ea khoho e hahiloeng; litapole tse tharo tsa langa le le lej; e le 'ngoe ea mayonnaise e khanyang ea tablespoon; lettuce e ngata; le chisi e le 'ngoe e khantšitsoeng
- Senoelo se le seng sa lebese le mafura e le seno
Dinner
- E 'ngoe ea li-sirloin steak tse tharo
- Senoelo se seng se phehile linaoa tse tala
- Motho e mong ea tloaelehileng o ne a ja litapole tse monate
- Khale e nyenyane ea veine e khubelu e le seno
Ho senya
- Likhalase tse 'maloa tsa metsi
- Tse tharo-bone ea senoelo sa yogurt e nang le khaba e le 'ngoe
- Karolo e halofo senoelo se tala lihoete
- 14 li-halnut halves
- Seno se le seng sa lekholong la 100 lekholong la lero la morara
Tsebo ea phepo e nepahetseng
- Kakaretso ea lik'halori - 1 701
- Total Fat - 29,6 lekholong (58 grams)
- Kakaretso ea protheine - 24,3 lekholong (106 grams)
- Kakaretso ea lik'habohaedreite - karolo ea 41,8 lekholong (183 grams)
- Sodium - 1,326 mg
- Tsoekere - 118 grams
- Cholesterol - limiligrama tse 551
- Fat e tsitsitseng - 13 dikgerama
- Fiber - 26 dikgerama
Meriana ea K'halori ea 1 496 e nang le Batho ba se nang phepo e nepahetseng
Lijo tsa hoseng
- Karolo e le 'ngoe ea karolo ea lekholo lekholong ea lijo-thollo tsa lijo-thollo tse nang le botoro e le' ngoe ea bohobe
- Senoelo se seng sa lebese le mafura
- Karolo ea halofo ea morara
- Pakete e 'ngoe sucralose kapa stevia sweetener
Mantsiboea
- Salate e entsoeng ka likotlolo tse peli e kopantsoeng meroho; halofo e ka ba le artichoke lipelo; likaroloana tse tšeletseng tsa likomkomere, li-ounces tse tharo tse phehiloeng; halofo senoelo sa tamati ea monate; le likhaba tse peli tsa tablespoon balsamic asene joaloka ho apara.
- Karolo e nyenyane ea karolo ea 100 lekholong ea lijo tsa lijo tsa lijo tsa lijo tsa lijo tsa lijo
- Li-soda tsa ho ja e le seno
Dinner
- Mofuta o mong oa burrito o entsoeng ka senoelo se nang le halofo e phehiloe, khoho e hahiloeng, e-ounce e nyenyane e chesitsoeng ka cheddar chisi, lisepisi tse tharo tsa salsa, e le 'ngoe ea asupa e se nang oli e tranelate le lettuce
- Karolo e 'ngoe ea halofo ea raese e sootho
- Khoeli ea halofo ea linaoa tse ntšo,
- E nyenyane khalase e tšoeu veine
Ho senya
- Lik'hilo tse peli tsa popcorn (ha ho na botoro)
- Karolo e 'ngoe ea halofo ea khase e khaotsoeng ke bana
- E mong ea sebetsang ka tlaase ho mafura, a sa tsoekere a sa tsoekere a litholoana
- E 'ngoe ea lamunu
- Apulo e le 'ngoe e nang le lialmonde tse leshome
- Likhalase tse ngata tsa metsi ka likarolo tsa lemon kapa kalaka
Tsebo ea phepo e nepahetseng
- Kakaretso ea lik'halori - 1 705
- Total Fat - 19,6 lekholong (37 grams)
- Kakaretso ea protheine - karolo ea 22.7 lekholong (97 grams)
- Kakaretso ea lik'habohaedreite - karolo ea 53,3 lekholong (ligrama tse 227)
- Sodium - limiligrama tse 1 717
- Tsoekere - 78 grams
- Cholesterol - limilimithara tse 260
- Fat e tsitsitseng - 9 grams
- Fiber - 39 dikgerama
Hape ho na le meno bakeng sa khalori ea 1,200 ka letsatsi le khalori ea 1,500 ka letsatsi .
Ka kopo hlokomela: kamehla ke maikutlo a matle ho bua le mofani oa hao oa tlhokomelo ea bophelo pele o etsa liphetoho tse kholo ho lijo tsa hau tsa morao-rao, haholo-holo haeba u e-na le maemo a bophelo bo botle kapa mathata.
Litlhahiso tse ling tsa Diet:
- Etsa lijo tsa motšehare ha u sebetsa kapa u ea sekolong hobane ho le bonolo ho laola seo u se jang.
- Haeba u ja reschorenteng, khetha salate (e nolofalloe ho apara le tse ling tse phahameng tsa lik'halori), kapa khetha sopho ea meroho.
- Noa metsi a mangata ho e-na le lino tse nang le lik'halori tse phahameng.
- Eketsa ts'ebetso ea hau, kahoo o chesa lik'hilojule tse ngata.