Thibela li-spikes tsa mali le ho thibela tlala ka likhetho tsena
Lijo tse phoroselang li ka phetha karolo ea bohlokoa ho rera lijo, haholo haeba u na le lefu la tsoekere. Ha u khethiloe ka bohlale, lijo tse hajoang ka letsoho li ka eketsa livithamine, diminerale, fiber, protheine le mafura a phetseng hantle ha u ja. Li ka boela tsa thusa ho thibela litakatso tsa lijo le tsoekere e tlase ea mali.
Ka lehlakoreng le leng, ho ja lijo tse haelloang ke boleng ho ka etsa hore ho be le likhaello tse eketsehileng tsa lik'hilojule, mafura a mangata, sodium le tsoekere e ka senyang boima ba mali, khatello ea mali le tšelo ea tsoekere ea mali.
Liphuputso li bontšitse hore mofuta oa snack o amana le Body Mass Index (BMI) le boleng ba lijo.
Lijo tse senoang tse nang le linate, litholoana le meroho li bonahala li amahanngoa le phepo e nepahetseng le ho fokotsa li-BMI, athe ho noa li-pompong le lino tse tsoekere tse tsoekere li kopantsoe le lijo tse seng kae le ho feta BMI. Nako ea ho noa lijo e lokela ho ba ka bomong 'me e ka fapana ho latela meriana , mokhoa oa bophelo, mokhoa oa ho ikoetlisa, le ho laola tsoekere ea mali.
20 Ho Tsamaisa Lijo tsa Batho ba nang le lefu la tsoekere
Mohlomong lisebelisoa tsa bohobe bo ka u thusa hore u ntlafatse lijo tsa hau le ho fokotsa boima ba 'mele. Lijo tse ka tlaase mona li na le limatlafatsi tse ngata le calori le li-carbohydrate tse laoloang. Khetho e 'ngoe le e' ngoe ea bohobe bo na le lik'hilojule tse fetang 200 le hoo e batlang e le 15-30 dikgerama tsa lik'habohaedreite.
1 leseli le se nang mafura a yogurt ea Greece le 3/4 senoelo sa blueberries le 1 peo ea tapepoon chia
~ Lik'hilojule tse 200, mafura a 3 g, mafura a mafura a 0 g, 22 g lik'habohaedreite, 7 g fiber, 65 mg sodium, 22 g liprotheine
Lettuce ea Turkey e phutheha ka avocado le tomate (2 lekhasi la lettuce la Roma, 2 oz turkey, 1/3 avocado, tomate e le 1)
~ 150 lik'hilojule, mafura a 8 g, mafura a 1 g a mafura, 6 g, lik'hemik'hale tse 4 g, 500 mg sodium, 13 g
Pepere e le 'ngoe (lamunu, e mosehla, e khubelu, e tala) khaola ka likhasepo tse 2 tsa hummus kapa li-guacamole kapa linaoa tse hasaneng
~ 110 lik'hilojule, mafura a 6 g, 1 g mafura a tletseng mafura, 14 g, lik'hemik'hale tse 5 g, 120 mg sodium, 3,6 g liprotheine
1 apole e nyane (~ 4oz) e nang le tablespoon e le 'ngoe ea tlhaho ea pereate, almoro ea botoro, botoro ea cashew kapa botoro ba letsatsi. (Haeba u se na linate tse nang le linate, u ka khetha linate tse fapaneng ho li kopanya le lialmonde tse 15, li-pistachios tse 25, li-halt tse ka bang 14, li-cashews tse 12,
~ Lik'hilojule tse 160, mafura a 8 g, mafura a 1 g a mafura, 20 g lik'habohaedreite, 5 g fiber, 60 mg sodium, 5 g
1 maqeba a lijo-thollo a tletseng serame a nang le mafura a 0% a majoe a yogerike a Greek le fragole tse 5 tse nkiloeng ka lithōle kapa likhaba tse 2 tsa blueberries, li-blackberries kapa tse tala.
~ Lik'hilojule tse 200, mafura a 0 g, mafura a mafura a 0 g, 27 g lik'habohaedreite, 4 g fiber, 80 mg sodium, 18 g
Lihoete tse 20 tsa bana le 1 tablespoon tsohle tsa tlhaho tsa pereate
~ Lik'hilojule tse 180, mafura a 8 g, mafura a mafura a 1 g, lik'habohaedreite tse 23, 4 fiber, 120 g sodium, 4 g
1 likomkomere tse nang le litepisi tse nang le litepisi tse 2 tsa hummus kapa guacamole
~ Lik'hilojule tse 115, mafura a 6 g, mafura a 1 g a tletseng mafura, 15 g lik'habohaedreite, 3 g fiber, 120 mg sodium, 4 g
Likopi tse 3 tsa mesclun lettuce, spinach kapa arugula (kapa kopanya) ka 1 oz (1/4 senoelo shredded) karolo ea skim mozzarella chisi le tomate ea cherry e khanyang ka asene ea balsame
~ Lik'hilojule tse 180, mafura a 5 g, mafura a 3 g a tletseng mafura, 17 g lik'habohaedreite, 2 g fiber, 245 mg sodium, 10 g
Makhaoa a makhooa a 3 (a phehiloeng ka thata) ka li-celery
~ 100 lik'hilojule, mafura a 0 g, 5 g lik'habohaedreite, 3 g fiber, 160 mg sodium, 12 g
1 likomkomere tse tšeloa ka 1 mafura a tamati, 1 oz mafura a feta feta cheese, 1 teaspoon oli ea mohloaare le asene ea balsame ho latsoa.
~ 150 lik'hilojule, mafura a 10.5 g, mafura a 4,5 g, mafura a 6 g, likhase tse 2,5 g, 320mg sodium, 5,5 g ea protheine
Likopi tse 3 moea o phaetse popcorn o nang le lipofu tse 2 tsa Parmesan
~ Lik'hilojule tse 135, mafura a 4 g, 2.0 g mafura a tletseng mafura, 20 g lik'habohaedreite, 3.5 g fiber, 150 g sodium, 6 g
7 Triscuits (kapa setlama se seholo sa lijo-thollo) - holimo le ho robala ka linaoa le ho pata parsley
~ Lik'hilojule tse 165, 6.0 g mafura, 0.5 g mafura a mangata, 25 g lik'habohaedreite, 4 g fiber, 300 mg sodium, 5 g
Banana e ½ e nang le kopi e 1 ea lebese le tlaase, mahlaseli a 1 a leqhoa - motsoako (o ka lebisa lebese la almond e sa hlahisoang ka monate ho pholosa lik'halori le lik'habohaedreite)
~ 150 lik'hilojule, mafura a 2,5 g, mafura a mafura a 1.5, 27 g lik'habohaedreite, 1.5 g fiber, 125 mg sodium, liprotheine tse 8 g
1 senoelo sa sesepa sa meroho sa sodium sa lentile
~ Lik'hilojule tse 160, mafura a 4 g, mafura a mafura a 0.5, 24 g lik'habohaedreite, 8 g fiber, 340 mg sodium, 7 g
Li-almonde tse 12 (tse sa lomosoang tse halikiloeng kapa tse tala) le ½ -3/4 senoelo sa lijo-thollo kaofela
~ Lik'hilojule tse 180, mafura a 7 g, mafura a mafura a 0 g, 25 g lik'habohaedreite, 5 g fiber, 190 mg sodium, 5 g
Li-nate le litholoana tse sa phutholohang: lialmonde tse 15, li-pistachio tse 25, lipale tse 14 tsa lemon, li-cashews tse 12, likhahantsoane tse 25 - tse peli le 1 ho sebelisoa litholoana (ex: 1 apole e nyenyane, 1 khase ea melon, 1/2 banana, 1 1/4 senoelo fragole)
~ Lik'hilojule tse 160, mafura a 8 g, mafura a 1 g a mafura, 20 g, lik'habohaedreite tse 5 g, 0 mg sodium, 5 g
Litholoana kebabs : 1 senoelo sa mahapu, 1 oz feta (likoto), ½ likomkomere tse nyenyane. Skewer 1 cube mahapu, 1 cube feta, le 1 likomkomere ka likarolo tse hlano.
~ Lik'hilojule tse 160, mafura a 6 g, mafura a mafura a 4 g, 17 g lik'habohaedreite, 0,6 g fiber, 300 mg sodium, 5 g
Li-chips tsa khale (ho iketselitse) (kopi e le 'ngoe)
~ 100 lik'hilojule, mafura a 5 g, 6 g lik'habohaedreite, 2 g fiber, 70 mg sodium, 2 g protheine
Maamondi a Savory (a itokiselitse)
~ Lik'hilojule tse 160, mafura a 12 g, mafura a mafura a 1 g, 7 g, lik'hemik'hale tse 3 g, 307 mg sodium, 6 g
Crudite le linaoa tse White, Greek yogurt, le Sun-Dried Tomato Spead
~ 100 lik'hilojule, mafura a 0 g, 10 g lik'habohaedreite, 3 g fiber, 55 mg sodium, 5 g
> Mohloli
> Weisenberger, J. "Seo Scientipi se se Buang ka ho Nya Lijo ." Lijo le phepo e nepahetseng July / August . 2015: 14-16. Print.