Thoto ea Tuna ea Collard Bophahamo

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 215

Letlalo - 6g

Carbs - 13g

Protheine - 31g

Kakaretso Nako ea metsotso e 15
Lokisetsa metsotso e 15 , Cook 0 mets
Litšebeletso 1

Fokotsa li-carbs le lik'hilojule ka ho etsa li-wraps tse kenang ka har'a limela tse nang le likhahla. Tala e tala ka potlako e etsa hore e be mokete o phethahetseng oa salate ea tuna ea khanya le e monate.

Meroho e meholo e kang makhasi le litlhapi tsa tuna e tletse limatlafatsi tse loantšang, ho akarelletsa le vithamine C le mafura a omega-3 . Protheine ea mafura le fiber e etsa hore sekoahelo sena se khotsofatse haholo, le hoja se le lik'hilojule tse tlaase.

Lijo

• 1 e kholo lekhasi le tala
• 1 (5-ounce) tuna e nang le makotikoting, e tšolotsoeng
• 1 tablespoon nonfat ea yogurt ea Segerike
• 1 teaspoon mayonnaise
• Senoelo sa ¼ se tšolotsoeng apole (se sa phehoang), kapa celery
• Juice le khase ea 1/2 ka lime
• 1 bohareng ba rantipole, e shredded

Litokisetso

1. Tlosa karolo e thata, e ka tlaase ea lekhahla le tala 'me le kene ka pitsa e kholo ea metsi a belang metsotsoana e 15.
2. Tlosa lekhasi le lenyenyane, o omella, ebe o behella ka thōko.
3. Ka sekotlolo, kopanya tuna e entsoeng ka makotikoting, yogurt, mayonnaise, apole le lero la lime le sehlaha; kopanya ho kopanya.
4. Beha botala bo motala ka holim'a sefahleho mme u behe lihoete tse ling tse khabisitsoeng ka hare, tse lateloa ke motsoako oa tuna.
5. Joaloka burrito, pata ka lehlakoreng le letšehali le le letona la molaleng ho tlatsa ho tlatsa.

1. Ho qala qetellong haufi le uena, tloha.
2. Khaola halofo 'me u sebeletse.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Chunk light tuna ke e ntle ea mercury e kgetho, kapa o sebelisa motsoako oa albacore oa makotikoting le khanya e khanyang. Tlosa tuna ka salmon ea makotikoting bakeng sa salate ea lijo tsa leoatle e monate le e phetseng hantle.

Liapole li eketsa mokokotlo o babatsehang ho salate ena. Hlahloba ka mefuta e meng ea litlhaloso tse kang mehloaare, li-cranberries tse omisitsoeng, lialmonde tse senyehileng, kapa pere.

Litlhahiso tsa ho pheha le ho sebeletsa

E le hore u boloke liphahlo tsena, li koahele ka thata ka phuthehong ea polasetiki le lebenkeleng ka sehatsetsing kapa ka mokotla oa lijo tsa motšehare hammoho le leqhoa le leqhoa ho tlisa sekolong kapa ofisi.