Ho khetha bohobe bo pholileng ke monyetla o moholo oa ho matlafatsa phepo ea hau, ho boloka tsoekere ea mali, le ho thibela ho ja lijo tse ngata. Bothata ke hore ka linako tse ling ha re tsebe seo re ka se jang, mme ho e-na le ho khetha bohobebe bo nang le phepo, re atisa ho khetha habonolo, re itšoarella ka letsoai le monate. Senotlolo sa ho noa lijo tse nang le bophelo bo botle ke ho ba le lisebelisoa tse ntle tsa letsoho tse bonolo le tse nang le limatlafatsi.
Bakeng sa batho ba nang le lefu la tsoekere kapa ba batlang ho ntlafatsa bophelo bo botle kapa ho theola boima ba 'mele, bohobe bo nepahetseng bo na le khalori le li-carbohydrate tse laoloang. Sena se tla thusa ho ntlafatsa phepo ea hau, ho eketsa matla a hao le ho thibela boima ba 'mele kapa ho thusa ho fokotsa boima ba' mele. Molao o motle ke ho boloka lijo tsa hau li ja lijo tse ka bang lik'hilojule tse 200 kapa ka tlase . Ho phaella moo, o batla hore sesebelisoa sa hau se be le fiber le protheine, limatlafatsi tse peli tse thusang ho thusa satiety. Qetellong, ke khopolo e ntle ho leka ho khetha lijo tsohle joaloka lijo tse hlaselang lijo le ho qoba ho senya lik'habohaedreite tse hloekisitsoeng tse ka eketsang tsoekere ea mali, ho khothaletsa ho ja haholo, le ho hlahisa ho ruruha.
Sheba lethathamo lena la ho latsoa. Khetha litakatso tsa hau kapa u qapa tse ling tse ncha. Tsena ke menahano e meng feela - ho eketsa mefuta e fapa-fapaneng ho tla etsa hore moralo oa lijo o monate 'me o be le phepo.
1 -
Hangata Litholoana Tse Ncha li Molemo!Litholoana li na le lik'habohaedreite, fiber, livithamine le diminerale. Haeba u na le lefu la tsoekere, ikemiselitse ho boloka karolo ea hau ho e mong (karoloana e nyane - boholo ba bolo ea tennis, banana ba 1/2, kopi e le 'ngoe ea monokotsoai kapa melon, 1/2 senoelo se tsoakiloeng litholoana) ka ho lula le ho nahana ho eketsa protheine ho sesepa sa hau ho fokotsa hore na tsoekere ea mali e potlako hakae. Litholoana li ka ba bohobe bo monate pele ho ho ikoetlisa kapa thapama-pick-up. E ka boetse ea sebetsa e le monate ka mor'a lijo tsa mantsiboea.
- apole
- Banana (1 e nyane kapa e 2)
- Li-cherries (12-15)
- Clementine
- Morara
- Morara (12-15 bohareng bo bohareng)
- Melon ea Honeydew
- Kiwi (li-kiwi tse peli tse nyenyane)
- Mango (1/2 senoelo)
- Likokoana-hloko
- namunu
- Papaya
- Liperekisi
- Pere
- Ananese (1/2 senoelo)
- Plums
- Li-tangerines
- Lehapu
2 -
Meroho e sa lekanyetsoangMeroho e se nang mafura e na le lik'habohaedreite le lik'hilojule. Ba ruile ho tlatsa fiber, livithamine le liminerale. Ho tlatsa sesepa sa hau sa bohobe, bobeli ba 1/2 senoelo se phehiloe kapa 1 senoelo sa meroho e tala ka sopho ea hummus, guacamole, kapa botoro ea linate.
- Mathata a Pepper ea Bell
- Monokotšoai
- Broccoli
- Kholifolaoa
- Sehoete
- Seleri
- Litamati tsa Cherry kapa Morara (12-15)
- Komokomore
- Jicama
- Li-mushroom
- Lierekisi tsa Lehloa
- Linaoa tsa String
3 -
Litsela tsa ho itšoara le ho eaHa o ntse o e-ea ho bonolo ho lebala ho jara ntho e jeoang, e leng se etsang hore o tlameha ho reka ntho e itseng ho nosh. Ho tiisa hore lijo tsa hau li ja lijo tse matlafatsang ebile li monate, ke habohlokoa ho ba bareki ba savvy. Ikemisetsa ho fumana lijo tse monate tse nang le limatlafatsi le tse fokolang mafura a sodium le a tletseng mafura.
- Senepa sa Tlhapi
- Popcorn ea Whole ea lijo
- Mantsoe a sa tsitsitsoeng (lialmonde, pistachios, walnuts, cashews, 1 oz kapa 1/4 senoelo)
- Yoga e tlaase e mafura a Greek
- Litholoana Tse Ncha
- Meroho e merobo e nang le Hummus
- Semela se sesehileng sa Sugar
- Ehe e thata-phehiloeng
- Mehloaare
- Pickles
- Rice Cakes (Brown)
- Soy Chips
- Soy Nuts
- Cheese ea String
- Peō ea soneblomo (e sa senyehe)
- Trail Mix (boloka ho e mong ho sebeletsa)
4 -
E Lokise le ho ThabaHaeba u le lapeng 'me u na le nako ea ho etsa bohobe bo khotsofatsang, ho e-na le ho potlakela ho sebelisa likhabinete, shapa ntho e potlakileng mme u lule fatše, e behe holim'a poleiti' me u e thabele. Ho ela hloko seo u se jang ho ka u thusa ho arola lijo tsa hau.
- 1/2 Turkey kapa Lean Ham Sandwich (likhae tse 2 tsa nama e tšesaane) ka Selaso sa Bohobe Bohle
- Senoelo se le seng sa Sopho e tlaase-Sodium
- 1 Tapepoon Nut Butter ka 1 selae sa Whole Grain Toast kapa 1/2 Whole Grain English Muffin
- Apple kapa Pear Lintja tse nang le Cinnamon le Mafura a Greek Greek Yogurt
- Apple kapa Pear Lihlahisoa le Butter Peanut, Butter Butter, kapa Butter Cashw (1 Tablespoon)
- 1 Litapole tse nyenyane tsa Bakeng tse nang le thepa ea Cottage Cheese e tlaase
- 1/2 Khaba ea Cold e sa Neng e E-ba le Mantsiboea a nang le mafura a majoe a Greece a Yogurt
- 3 Li-eggwhite tse nyenyane tse nang le Sipinachi
- Ho Sebeletsa Adamaame ka Mocheso oa Cheese ea Parmesan
- Green Salad le 1 Tablespoon Vinaigrette kapa 1 Teaspoon Oli ea Olive le veine
- 2 Tablespoons Hummus le Lihoete (kapa Meroho e meng e sa tsitsitseng)
- Cottage Cheese e nang le mafura a tlaase le 3/4 senoelo sa Blueberries kapa fragole
- 1 Tapepoon Peanut Butter ka Celery
- Meroho e meholo le 1-2 Thalapo ea likhahla (Guacamole kapa Bean Dip_
- Salmon e tsubang ka bahlaseli bohle ba lijo-thollo
- 1 Tomate e koahetsoeng ka 1 Tapepoon Mafura a tlaase Tuna kapa Egg Salad
- Li-Crackers tsa "Grain Whole" (1 ho sebeletsa) le 1 Ho sebeletsa Cheese e tlaase