Lijo tse 15 tse Molemohali tsa Protheine e Phahameng ka ho Fetisisa tseo U ka li Jang

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Lefatšeng le letle, re ka pheha phepelo e monate bakeng sa lijo tsohle. Empa lijo tse halikiloeng ka linako tse ling ke eona feela khetho. Ho ea ka Sekolo sa Sechaba sa Meriana , batho ba baholo ba lokela ho ikemisetsa ho fumana bonyane ba letsatsi le letsatsi 0,8 dikgerama tsa protheine ka k'hilograma ea boima ba 'mele, kapa hoo e ka bang ligrama tse 7 bakeng sa lik'hilograma tse 20. Seo se bolela hore o tla batla hoo e ka bang ligrama tse 20 lijong ka 'ngoe, ho fana kapa ho nka, ho lula sebakeng se khothaletsoang. Ka lehlohonolo, ho na le liketane tse ngata tsa lireschorente tse nang le likhetho tse fanang ka matla a protheine e khotsofatsang (eseng feela li-carbs tse hloekisitsoeng). Ho tloha McDonald's McDouble ho Starbucks Li-boxes tsa protheine tse bonolo, mona ke lijo tse 15 tse phahameng ka ho fetesisa tse nang le protheine e ngata ho tse ling tsa liketane tse tsebahalang ho pota.

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1. McDonald's McDouble

Ho sebeletsa: lik'hilojule tse 400, mafura a 20g, 33g carbs, 2g fiber, 7g tsoekere le 22g protheine

Rea e fumana: Ka linako tse ling salate e ke ke ea e khaola. Ka lehlohonolo, McDonald's McDouble, (e tsejoang hape e le li-patties tse peli tsa nama ea khomo, chisi ea Amerika, pickles, ketchup, onion le mosetareta) e batla e le tlaase ka lik'halori le lik'habohaedreite ho nahanoa ka bongata ba protheine eo e fanang ka eona. Haeba u batla, u ka senya chisi 'me ua lahleheloa ke lik'hilojule tse 50 le ligrama tse 4 tsa mafura.

2. Salate ea Arby's Roast Chicken Entrée

Ho sebeletsa: lik'hilojule tse 250, mafura a 14g, 8g carbs, 3g fiber, 4g tsoekere le 25g protheine

Le hoja li-salads tse ngata tsa lijo tse potlakileng e le likhoho tsa khōhō holim'a bethe ea lettuce e iketsang eka ke bophelo bo botle, Arby's e fana ka mofuta oa khoho e halikiloeng. Pepper bacon, tamati, cheddar le ranch dressing lintho tse ntle bakeng sa lijo tsa mots'eare (kapa lijo tsa mantsiboea).

3. Chick-Fil-A Lemon Kale Caesar

Ho sebeletsa: lik'hilojule tse 470, mafura a 24g, 22g carbs, 0g fiber, 8g tsoekere le 43g protheine

Khetho e 'ngoe ea salate e nang le protheine e ngata ke phetolelo ea Chick-Fil-A ea Caesar ea khale. Parmesan e beoeng, li-breadcrumbs tsa panko le li-wedges tse ncha tsa lemone li etsa hore e utloe haholo 2021.

4. Salate ea Wendy ea Apple Pecan

Ho sebeletsa: lik'hilojule tse 460, mafura a 23g, 26g carbs, 5g fiber, 18g tsoekere le 39g protheine

Motsoako oa liapole, li-cranberries tse omisitsoeng, li-pecans tse halikiloeng le chisi e putsoa e pshatlehileng li utloahala hanyenyane lilemong tsa bo-1990 'me re kene ka hare ho eona. E-ba bonolo ho apara haeba u batla ho boloka tekanyo ea tsoekere e fokotsehile.

5. Salate ea Chipotle le Khoho, Meroho ea Fajita le Salsa e Besitsoeng ea Chili-Corn

Ho sebeletsa: lik'hilojule tse 295, mafura a 8.5g, 24g carbs, 6g fiber, 7g tsoekere le 37g protheine

TBH, menu ea Chipotle e mabapi le ho kopanya le ho bapisa, kahoo ke e 'ngoe ea lireschorente tse bonolo ho fumana khetho e phetseng hantle. Empa ho etsa hore e be bonolo le ho feta, re fana ka tlhahiso ea ho fapanyetsana sekotlolo sa hau sa burrito se tloaelehileng bakeng sa salate (ha ho na raese e lekanang le lik'habohaedreite tse fokolang) 'me u kenye salsa ea poone e monate-e lekaneng sebakeng sa moaparo.

6. Shake Shack ShackBurger (Lettuce Wrap)

Ho sebeletsa: lik'hilojule tse 320, mafura a 24g, 2g carbs, 0g fiber, 1g ea tsoekere le 21g ea protheine

Ha u le Shake Shack, u ka kopa sandwich efe kapa efe e fumanehang ka har'a sephutheloana sa lettuce sebakeng sa bun e tloaelehileng. Le hoja sena se ke ke sa eketsa protheine leha e le efe, se tla fokotsa palo ea lik'habohaedreite ka ligrama tse 24-e bohlokoa haeba u shebeletse lijo tsa hau tsa carb.

7. Tsela e ka tlas'a lefatše 6-Inch Oveni e Besitsoeng ea Khoho

Ho sebeletsa: lik'hilojule tse 270, mafura a 4.5g, 41g carbs, 5g fiber, 8g tsoekere le 21g protheine

Lenaneo la Subway's Fresh Fit le kenyelletsa lintho tse nang le liprotheine tse ngata, le lik'hilojule tse 400 kapa tse fokolang le tse peli tsa meroho. Ho eketsa phepo e nepahetseng, bokella sandwich ea hau holimo ka allllll meroho.

8. McDonald's McChicken

Ho sebeletsa: lik'hilojule tse 400, mafura a 21g, 39g carbs, 1g fiber, 5g tsoekere le 14g protheine

FYI, McDonald's e fokolitse lethathamo la eona ho tloha COVID-19, empa lebitso le ntse le sebeletsa OG McChicken. Tšoara mayo, 'me u tla kuta lik'hilograma tse 100 le ligrama tse 11 tsa mafura.

9. Starbucks Chickpea Loma le Avocado Protein Box

Ho sebeletsa: lik'hilojule tse 560, mafura a 37g, 43g carbs, 13g fiber, 7g tsoekere le 15g protheine

Lijo tse sa jeoang ka potlako tse ntseng li e-na le protheine e ngata li fokola haholo, empa khetho ena ea Starbucks e thehiloe limela ka botlalo. le e na le ligrama tse 15 tsa lintho tse ntle. E boetse e na le fiber e ngata ho u boloka u ikutloa u tletse nako e telele.

10. Khoho e halikiloeng ea Starbucks le Lebokose la Protheine ea Hummus

Ho sebeletsa: lik'hilojule tse 300, mafura a 9g, 32g carbs, 7g fiber, 6g tsoekere le 22g protheine

Ntho e ’ngoe e nang le protheine e ngata ketane e tsebahalang ea kofi ke khoho e halikiloeng le hummus box, e nang le ligrama tse 22 tsa protheine le ligrama tse 9 feela tsa mafura.

11. Chick-Fil-A 3-Piece Grilled Nuggets

Ho sebeletsa: lik'hilojule tse 130, mafura a 3g, 1g carbs, 1g fiber, 0g tsoekere le 51g protheine

Boipolelo: Re rata likhoho tsa likhoho. Ke mang ea sa e tsebeng? Mofuta o halikiloeng oa Chick-Fil-A o na le ligrama tse 25 tsa protheine ka har'a likotoana tse robeli empa ke ligrama tse 3 feela tsa mafura (ha ho bapisoa le ligrama tse 11 tsa mofuta o halikiloeng).

12. Taco Bell Soft Taco

Ho sebeletsa: lik'hilojule tse 180, mafura a 9g, lik'habohaedreite tse 17g, fiber ea 3g, tsoekere e 1g le protheine ea 9g

Taco Bell hajoale e ntse e fana ka lethathamo le lekanyelitsoeng hanyane ka lebaka la COVID, empa taco e bonolo ea nama ea khomo e na le karo-karolelano e ntle ea protheine ho ntho e ngoe le e ngoe, leha o ka odara tse peli ho li etsa lijo tse tlatsang.

13. Taco Bell Burrito Supreme, Fresco Style

Ho sebeletsa: lik'hilojule tse 340, mafura a 11g, lik'habohaedreite tse 48g, fiber ea 98g, tsoekere e 4g le protheine ea 14g

Linaoa le nama ea khomo ea burrito ea Taco Bell li eketsa fiber le protheine, ka ho latellana. Odara setaele sa hau sa fresco ho lahleheloa ke tranelate e bolila le chisi 'me u boloke mafura le likhalori li le tlase hanyane.

14. Panera Bohobe ba Turkey Sandwich

Ho sebeletsa: lik'hilojule tse 520, mafura a 20g, 54g carbs, 4g fiber, 4g tsoekere le 32g protheine

E, sandwich ea khale ea turkey ea Panera e na le ligrama tse 20 tsa mafura ka ho sebeletsa, empa ke ligrama tse 3.5 feela tse nang le mafura a mangata. Ho feta moo, o ka fumana taelo ea halofo ea ho fokotsa chelete eo, hantle, halofo (kapa feela u kope mayonnaise).

15. Dunkin 'Veggie Egg White Omelet

Ho sebeletsa: lik'hilojule tse 290, mafura a 13g, 27g carbs, 5g fiber, 4g tsoekere le 17g protheine

Rea tseba hore lebitso lena le re omelet, empa sena ke sandwich. Leha ho le joalo, khetho e bobebe ea lijo tsa hoseng ea Dunkin e na le ligrama tse 17 tsa protheine le likhalori tse 290 feela. Dumela ruri.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang