Tlaase khalori ditshwara-moya hore ba le nako e telele e tla u tlohela satiated le kgotsofala

ho ja bophelo bo botle ha ho bapaloa feela pota bala lik'hilojule. Bohlokoa ka ho fetisisa karolo e bapaloang ke khetho ea lijo le letona - le kgatello mona ke ho ba tse nang le palo e khōlō ka ho fetisisa ke limatlafatsi hloka 'mele oa hao. Ke thabela ho tseba hore seneke u khetha ho ja ka bohareng ba letsatsi, e tla ntlafatsa 'mele oa hao ka lintho tse molemo, empa e ha e fana ka mo nang le palo e khōlō ea lik'hilojule tse ka jele lijo e tletseng. Ho joalo le ka nako e tlang ha u ka tšohanyetso hlaseloa ke tlala, empa u ke ke (kapa u se ke ua batla) ka motsotso fanoeng moo ke ja lijo tsa motšehare e tletseng kapa lijong - tshebediso molemo ka ho fetisisa ditshwara-moya tsena hore na hoo e batlang e ha ho lik'hilojule, empa ruileng tse ngata ke limatlafatsi . 'mele oa hao o tla u bolella leboha bakeng sa eona.

mokopu ka yogurt

Kopanya kopi halofo ea ka yogurt tlase mafura le kotara senoelo sa khotliloeng mokopu. Sweeten stevia, Vanilla ntsa le sinamone. Mokopu - tsela e molemo ea ho eketsa ka tjhelete e ya le litlheferetsi, ntle le e ntseng e eketseha palo ya mafura.

applesauce

Khaola apole mong khabeloa le ka ekelletsa ho seo kopi halofo ea applesauce unsweetened. U tla fumana ba ntlafala phetolelo ea spaghetti apole, e leng e ka thabela ho crunch. Ho etsa hore tatso le ho feta thahasellisang, eketsa sinamone.

Cottage chisi le melon

Kopanya e tlase mafura a Cottage chisi le sliced melon. kopi halofo ea melon tla fana ka o sekhahla letsatsi le letsatsi divithamini A le C, e leng tla u thusa ho finyella boreleli le e hlakileng ea letlalo.

Lehe makhooa le toast

Nka toast me a mo liprotheine tse peli tse halikiloeng mahe, joale fafatsa le pepere.

pelepele e khubelu le poli chisi

Khaola mong pepere e khubelu 'me ba thabela ho le tablespoons tse peli tsa poli chisi. Poli chisi na le botenya e monate haholo 'me e sa tloaelehang tatso,' me ka nako e tšoanang e na le feela karolo ea boraro ea lik'hilojule le mafura a ho feta karolo ea boraro ea Cottage chisi ho tloha lebese khomo le.

Jicama le mahe a linotši-mosetareta spaghetti

Hick - eng? Jicama - motso meroho, kopi e 'ngoe ea tseo ho na le dikgerama tse tšeletseng tsa faeba. Peel le selae e - ja spaghetti e entsoeng ka Segerike ka yogurt, mosetareta le mahe a linotši.

Lihoete le hummus

Nka lihoete tse leshome tse nyenyane le tse tablespoons tse peli tsa hummus. O ka ka ekelletsa ho botle le latsoa a batla a ea moorage, tse kang dille kapa parsley.

Likomkomere le tranelate chisi

Khaola ea likomkomere ka hlobolisa mosesaane. Kopanya halikiloeng pelepele monate, le tlaase-khalori tranelate chisi le e sithabetseng pepere ntsho. Jala tranelate motsoako ka hlobolisa likomkomere. Likomkomere ba hoo e ka bang ka ho feletseng entsoe ka metsi a, e leng se etsang hore e e seneke loketseng.

Broccoli le spaghetti tzatziki

Etsa spaghetti tzatziki, ho kopanya ka yogurt Segerike, lero la lemone 'me likomkomere khabeloa hasesaane. Broccoli ha ho hlokahala hore ho pheha - qoelisa bona ka spaghetti, 'me ja foreshe.

Little poone le spaghetti soya

Nka e nyenyane mashome a mabeli cobs tsa poone le ua inela li ka spaghetti soya. Little Corn ruileng ka folic acid, vithamine B, e thusang ho hlahisa lisele tse ncha le ho ba sireletsa.

Sandwich le Turkey

Nka toast, jala ka ho eona le mosetareta 'me a beha ho na le dilae a mabeli a Turkey.

Liapole le chisi

Nka likotoana tsa chisi, le go tsepanya ka nngeleng bona le dihalofo ea liapole. Khetha chisi, e leng mafura e tlaase le protheine e ngata kamoo ho ka khonehang.

14 almonde linate

Ke lialmonde ha ho hlokahale additives efe kapa efe ya ho fumana seneke haholo. Sena ke ka ho fetisisa nutritionally morui, linate, ke hore, ba na le ea mahloriso e khōlō ea limatlafatsi ka khalori.

Bohobe le sefate sa almonde e botoro

Jala bohobe le oli almonde - ho ke ke ha e le e ratoa e le peanut, empa e na le litlheferetsi tse ngata, tšepe, le vithamine E.

22 pistachios

Pistachios na le protheine e phahameng ka ho fetisisa dikahare 'me bonyane mafura dikahare bapisoa le linate tse ling tsohle. Leka ho khetha linate untreated. Liphuputso li bontša hore batho ba jang ba etsang liphesente tse 41 ho feta lik'hilojule tloha pistachios, haeba ba ha ho hlokahale hore li hloekisa.

chisi liqhoome

Kopanya e Parmesan grated le pinch ea pepere cayenne le liqhoome qetang ho pheha. Parmesan, ya e le hantle, e na le e khōlō palo ya letsoai, empa ha o nka feela e nyenyane, u tla fumana tse tharo feela diphesente tse boleng lona ba letsatsi le letsatsi, 'me lik'hilojule 22 feela. Empa liqhoome hao le tla ba le tatso hlollang.

monate liqhoome

Kopanya e liqhoome qetang ho pheha le sinamone le stevia. Sisinya tsohle ka mokotleng pampiri kapa setshelo. Ha ke rate stevia? O ka nka sebaka sa eona le ho natefisa tatso e mong - mahe a linotsi, halefile ka metsi ka ontong microwave e ka motsoako oa e mong ho e mong.

Bohobe le avocado

Ha namela libakeng tse ka bohobe kotara ea avocado, e sithabetseng ho tumellano ya litapole tse khotliloeng. Fafatsa le pepere ba sithabetseng. Kha li-avocado - ke mohloli o moholo oa mafura monounsaturated, e thusa ho ntlafatsa mali maemo k'holeseterole le ho fokotsa kotsi ea lefu la pelo.

Liprotheine thata phehiloeng mahe a, mosetareta

Pheha mahe metsotso 12-15, moo pholile, lekhapetleng le khaola ka halofo. Tlosa yolks le khaba ka, fafatsa le pepere le ina ka mosetareta. Yellow mosetareta fumana mala lona tswa seasoning bitsoa turmeric, le nang le a hlollang-ba khahlanong le a hlabang thepa. Le keletso hanyane: haeba u eketsa metsi le teaspoon ea ho baka soda le ho e, u tla ba bonolo haholo ho hloekisa qeta lehe.

Salate le mahapu

Tšela spinach foreshe le asene ea balsame le eketsa sliced mahapu. Spinach ruileng ka vithamine ea K, e thusang ho ntlafatsa mali hoama, hammoho le vithamine A, e leng se molemo bakeng sa mahlo a hao.

litapole Mexico

O ka kamehla pheha ea litapole ka ontong, empa haeba u ha ba na nako, e etsa ka microwave e le. Pierce litapole makhetlo a 'maloa ka fereko e le pheha ka microwave e le ka matla a feletseng bakeng sa metsotso e mehlano, kapa ho fihlela Tuber ke bonolo. Khaola litapole ka halofo le borashe le halofo ea ka yogurt Segerike.

Salate le linaoa tse tšoeu

Kopanya linaoa tse tšoeu le hasesaane onion tala, eketsa lero la lemone le ditamati hasesaane. linaoa tšoeu - sena ke mohloli o phethahetseng oa faeba, protheine le tšepe.

Prawn le chilli le kalaka

Qoelisa makhala leshome kgolo ka lero kalaka, fafatsa le gogola phofshoana. Ka seneke ena khanya u tla fumana dikgerama ba bangata kamoo ho tse leshome tsa protheine. Ho feta moo, makhala na le antioxidant astaxanthin, e tsebahala ka thepa lona-ba khahlanong le a hlabang.

Baked apole

liapole Baked ka nosetsa caramel ka lekarecheng le additives tse fapa-fapaneng le monate. Empa haeba u batla bophelo bo botle tlase khalori tlhahiso - u se ke ua eketsa letho, feela apeha apole, fafatsa ka ho eona le sinamone.

morara hoammeng

Morara - seneke moholo ka ba o khathollang le o hoammeng, empa haeba u khetha le kgetho ya ea bobeli, morara a lule nako e telele.

Fragole le chisi pōli

Go tsepanya ka nngeleng fragole tse leshome le thispone ea poli chisi.

Kiwi le kokonate

Khaola ka a na le dilae le nngwe kiwi litholoana, fafatsa le kokonate unsweetened.

English renaissance le botoro tholoana

Etsa dimafene koro kaofela, loetsa litsepe ka mokopu kapa botoro apole.

protheine Shake

Kopanya le Shake protheine phofo le khalase ea unsweetened almonde lebese.

tlase khalori ka holim'a ice cream

Summer joaloka ka holim'a ice cream, empa mefuta e ngata tse phahameng ka lik'hilojule le mafura a. Ka hona, u lokela ho lula ba le ka pokello e tlase khalori ka holim'a ice cream.

tsokolate lefifi

Hang-hang re ka re - seneke ena ha a hloke leha e le efe agregar a-ons! O ka ka tsela e sireletsehileng ho ja ka nako likotoana tse tharo tsa tsokolate lefifi.