Ho na le li-snacks tse 'maloa tse ka oelang likampong. Tse ling li monate haholo-re u shebile, nkho ea lipompong-ha tse ling li thusa haholo, joalo ka tse seng kae tse tala. lialmonde re kharafu ka melomong ea rona ho qoba nako ea 3 p.m. senyehile. Boemo bo loketseng ba li-snack? Ho leka-lekana ka bophelo bo botle ba fiber le ho tlatsa liprotheine, ka leselinyana la mafura le lik'habohaedreite bakeng sa matla. Haele hantle, etsa tekanyo e phahameng ea protheine: limatlafatsi tsena li bohlokoa ho u boloka u khotsofetse ho fihlela lijo tsa hau tse latelang, e leng seo lijo tse bobebe li leng ka sona. Bona, lijo tse bobebe tse 25 tsa protheine tse tla u thibela ho lapa…ho fihlela ka nako ea lijo tsa mantsiboea.
RELATED: Likhopolo tse 23 tse tlase tsa Carb tseo u ka li etsang lapeng
Sepheo1. Hummus
Protheine: 3g / sebeletsa
Hummus e tletse brim ka protheine - hoo e ka bang ligrama tse tharo bakeng sa likhaba tse ling le tse ling tse peli - kahoo fumana ho pata. 'Me ha se protheine leha e le efe feela. Lierekisi li na le lysine e ngata 'me tahini ke mohloli o ruileng oa amino acid methionine. Ka bomong, lijo tsena ke liprotheine tse sa fellang, empa ha u li kopanya ho etsa hummus, li etsa protheine e feletseng, e tla u boloka u tletse nako e telele. Letšoao la rona le rekiloeng lebenkeleng ke Sabra (the tatso ea linate tsa phaene ke * kiss ea chef * ), empa hummus e boetse e bonolo ho e etsa lapeng ka processor ea lijo kapa blender. Keletso e chesang: Qala ka avocado hummus e monate ebe u tloha moo.
2. Cheese le Crackers
Protheine: 7g/ounce e le 'ngoe
Litaba tse monate: Boto ea chisi ea thapama ha e le hantle ke khetho e ntle ea ho ja lijo tse bobebe haeba u batla protheine. Sekhechana se le seng sa chisi ea cheddar e fana ka ligrama tse supileng tsa protheine le karolo ea 20 lekholong ea lijo tse khothalletsoang letsatsi le letsatsi tsa calcium. E boetse e na le lik'habohaedreite tse tlase, haeba u latela lijo tsa ketogenic. Ho boloka boto ea chisi ea hau e na le phepo e nepahetseng ka hohle kamoo u ka khonang, khetha li-crackers tsa lijo-thollo 'me u leke (leka!) hore u se ke ua ja ntho eo kaofela ka bouena. Na re ka etsa tlhahiso ea ho eketsa morara o halikiloeng?
3. Mahe
Protheine: 6g/lehe le le leng le leholo
Ema, ha u boloke mahe a phehiloeng ka thata ka mokotleng oa hau hore u a je nakong ea leeto la hoseng? Rona feela? U ka 'na ua batla ho palama terene, hobane mahe ke mokhoa o tsotehang oa ho fumana protheine e ngata ka har'a sephutheloana se nkiloeng, sa boholo ba ho loma. Lehe le le leng le leholo le na le ligrama tse tšeletseng tsa protheine le lik’hilojule tse ka bang 80, ho bolelang hore u ka ja tse ’maloa ntle le ho li fetelletsa. Re rata lehe la metsotso e robeli le ntseng le le monate empa le se bohlasoa, le fafatsoa ka lintho tsohle tse monate tsa bagel .
4. Li-popcorn
Protheine: 3g/likopi tse tharo tse sebeletsang
Li-popcorn tsa theater li fumane rap e mpe, empa hobane feela e tšetsoe ka oli, letsoai le metsoako ea maiketsetso. Empa Makipikipi ka bohona ha e le hantle ke khetho e phetseng hantle ea ho ja lijo tse bobebe: Ho tšeloa moea, ho fana ka linoelo tse tharo ho na le lik'hilojule tse 100 le ligrama tse tharo tsa protheine. Jazz ka setlolo seo u se khethileng, joalo ka cayenne, phofo ea konofolo, soso e chesang kapa mahe a linotsi a chesang (re tšepe, leka). Haeba u ne u batla ho tšela botoro e nyane, re ne re ke ke ra bolela.
5. Matla a ho Loma
Li bitse ho loma matla kapa libolo tsa protheine, ka tsela efe kapa efe li monate joalo ka ha li le molemo ho uena. Hangata e entsoe ka motsoako oa linate, lipeo, botoro ea linate, oats le phofo ea protheine, litlolo tsena tse sa beheng li bonolo ho li etsa ebile li ntle ho boloka sehatsetsing sa hau bakeng sa maemo a tšohanyetso a hang. U batla ho leka letsoho la hau ho li etsa lapeng? Recipe ena bakeng sa ha ho bake tsokolate pistachio protheine libolo ho tsoa ho blog ea lijo Cotter Crunch ke sebaka se monate sa ho qala.
RELATED: Litlhahiso tse 15 tsa Protein Ball bakeng sa Matlafatso ea Matla a Potlako le a Monate
Sepheo6. Yoghurt ea Segerike
Protheine: 23g / senoelo se le seng sa karolo ea 2 lekholong ea yoghurt ea Segerike
'Nete e monate: Yoghurt ea Segerike ha e le hantle e na le protheine e ngata le tsoekere e fokolang ka ho sebeletsa yogurt e tloaelehileng, le hoja e entsoe ka metsoako e tšoanang. Ke hobane mokelikeli oa hloekisoa, 'me o siea pheko e nang le protheine e ngata (le e ke keng ea khonahala). Seo se lekana le seneke se tlatsang ho feta yogurt e tloaelehileng feela, ho latela e 'ngoe Thuto ea Univesithi ea Missouri . Komiki e le 'ngoe ea karolo ea 2 lekholong ea yoghurt ea Segerike e na le lik'hilojule tse ka bang 160 le ligrama tse 23 tsa protheine ha ho sebelisoa, re sa bue ka karolo ea 25 lekholong ea k'halsiamo e khothalletsoang letsatsi le letsatsi. U tla fumana setshelo sa Fage 2-persente ea Plain Greek yoghurt ka sehatsetsing sa rona ka linako tsohle. E phahamise ka monokotsoai o mocha, linate kapa lipeo ho ea holimo (kapa u li sebelise ka lilae tsa apole le mahe a linotši bakeng sa ho qoelisoa).
7. Granola ea maiketsetso
Oats ke mohloli o makatsang oa protheine, ka ligrama tse tšeletseng ka halofo ea senoelo. Empa re ne re ke ke ra khothaletsa ho ja li-oats tse omeletseng ka har'a canister, kahoo li fetole granola. Recipe ena ea cocoa peanut butter granola e na le molemo o eketsehileng oa peanut butter, kahoo e fana ka ligrama tse robong tsa protheine ka ho sebeletsa. Rea tseba hore na re tla be re ja eng hosane.
8. Edamame
Protheine: 17g/kopi e le 'ngoe (e phehiloe).
Edamame ha e le hantle li felletse, linaoa tsa soya tse seng li holile, 'me soya e lekana le protheine e kholo. Sejo se le seng sa edamame se phehiloeng se fana ka ligrama tse 17 tsa protheine, kahoo ke mokhoa o bonolo, o tlatsang matla a matla. E reke ka mokhoa o omisitsoeng ka leqhoa bakeng sa khetho e loketseng, ha u le leetong kapa u boloke sehatsetsi sa hau ka mekotla e 'maloa ea edamame e leqhoa bakeng sa ho besa, ho sotha le ho halika. Ka kopo, fetisa soy sauce.
9. Lierekisi tse Besitsoeng
Protheine: 29g / 100 dikgerama
Ehlile, u ka ja lierekisi tse sa hlakang ka lekotikoti ... kapa u ka li halika ka oli ea mohloaare, letsoai le pepere bakeng sa seneke se monate, se nang le protheine e monate le e hlabang ka litsela tsohle tse nepahetseng. Lierekisi li na le ligrama tse 19 tsa protheine ka ligrama tse 100 'me mohlomong u se u ntse u e-na le lekotikoti ka pantry ea hau. Ho li halika, li hlatsoe, li tšolle le ho omisa kotikoti ea lierekisi, ebe u li tšela ka oli ea mohloaare, letsoai, pepere le linoko life kapa life tseo u li ratang, 'me u halike ka ontong ea 375F ho fihlela khauta e le monate. Voil , nako ea ho ja lijo tse bobebe ke hona joale.
Sepheo10. Peanut Butter
Protheine: 7g/khaba tse peli
Che, peanut butter ha se ea sandwich feela. Khaba e tletseng peanut butter ke e 'ngoe ea lintho tseo re lokelang ho li etsa ha re hloka ho hong ho jeoa mme re hloka ka potlako . Hore na o khetha mofuta oa tlhaho, khetho e thata kapa, eo re e ratang haholo, Creamy Jif , peanut butter e jara ligrama tse supileng tsa protheine bakeng sa khaba e 'ngoe le e 'ngoe ea likhaba tse peli. E kopanye le li-crackers tsa koro, lilae tsa apole kapa banana bakeng sa ho matlafatsa lik'habohaedreite, kapa u kenye khaba ho smoothie bakeng sa phekolo e monate. Boloka nkho tafoleng ea hau ea mosebetsi kapa pantry (kapa ka bobeli) e le hore u lule u e-na le seneke letsohong.
11. Cottage Cheese
Protheine: 12g/halofo-kopi e sebeletsang
Che, ha se lijo tsa lijo feela. Cheese ea Cottage e na le protheine e ngata, banna! E boetse e monate ka pepere e ntšo e sa tsoa khuoa. Ho ipapisitse le mofuta, kopi ea halofo ea cottage chisi e na le ligrama tse 12 tsa protheine le likhalori tse 110 feela. U se ke ua e kokota ho fihlela u lekile.
12. Tuna ea makotikoting
U se ke ua boloka tuna eo ea makotikoting bakeng sa ho qhibiliha ha lijo tsa motšehare. Hape ke nosh e potlakileng ea protheine, e kenang ka ligrama tse 20 tsa protheine ka li-ounce tse tharo. 'Me ha ho hlokahale hore u e je ka ho toba ka mokoti. E apese ka mosetareta kapa mayonnaise, senya pepere e ntšo e ncha 'me u e sebelise e le topper bakeng sa li-crackers kapa toast.
13. Litlhapi tse entsoeng ka makotikoting
Protheine: 20g / li-ounce tse tharo tse sebeletsang
Haeba ha u na thini ea sardine e kentsoeng ka tlung ea hau, ke nako ea ho boloka. Li-sardine, li-anchovies le litlhapi tse ling tse entsoeng ka makotikoti le lijo tsa leoatleng ke mohloli o babatsehang oa protheine, ka ligrama tse 20 ka li-ounce tse tharo. Ha e so rekisoe? Li monate ho li-crackers le li-toast, tse tšetsoeng ka oli ea mohloaare kapa li tšeloa ka sauce e chesang. Reka thini ea 'Mala oa sardine mme re lebohe hamorao.
Sepheo14. Letsoho la Lialmonde
Protheine: 6g/ounce e le 'ngoe e sebeletsang
Linate ka kakaretso ke mohloli o motle oa protheine, empa lialmonde li joalo haholo, li kenella ka ligrama tse tšeletseng ka ounce e le 'ngoe e sebeletsang. 'Me ha u nahana ka fiber (ligrama tse' nè) le mafura a phetseng hantle a almonde, u na le risepe bakeng sa pheko ea protheine e tletseng bophelo bo botle ba pelo. Ka lehlohonolo, ho na le mefuta e mengata e fapaneng ea lireschorente, ho tloha ho tse tala ho ea ho tse monate oa wasabi. Hangata re khomarela lialmonde tse halikiloeng ka letsoai hanyenyane, tse halikiloeng . (Re ka re'ng? Re ba purists.) The caveat only? Lialmonde (le linate tsohle, bakeng sa taba eo) li na le lik'halori tse ntle haholo, kahoo shebella likarolo tsa hau. BTW, palo e fokolang ea letsoho e lekana le lialmonde tse ka bang 20.
15. Cheese ea Khoele
Protheine: 6g
Ntho ena e ratoang ea bongoaneng e etsahala hore e be seneke se bohlale, haeba u hloka protheine ha u ntse u tsamaea. Sethupa se le seng sa chisi se fana ka ligrama tse tšeletseng tsa protheine le gram e le 'ngoe feela ea carbs, e leng se etsang hore e be khetho e' ngoe e ntle bakeng sa keto-dieters. Mofuta ofe kapa ofe kapa tatso e tla sebetsa, empa re na le karolo ho ea khale ea kamehla mozzarella .
16. Peanut Butter Crackers
Protheine: 5g/ho sebeletsa
Ha ho na lihlong ho boloka liphutheloana tse 'maloa tsa makumane a peanut butter tafoleng ea hau bakeng sa thapama e khutsitseng, haholo-holo ha u nahana hore li ka ba le ligrama tse 'nè tsa protheine ka ho sebeletsa. Ho molemo le ho feta, iketsetse tsa hau ka li-crackers tsa lijo-thollo le nkho ea hau e tšepahalang ea peanut butter. O na le e 'ngoe ea tsona, na?
17. Trail Mix
Protheine: 8g/ho sebeletsa
Nahana ka trail mix e na le melemo eohle ea linate le tse ling tse monate, joalo ka litholoana tse omisitsoeng le li-flakes tsa kokonate. U ka iketsetsa ea hau lapeng kapa ua khetha e 'ngoe lebenkeleng la korosari empa u leke ho batla motsoako o nang le ligrama tse 8 tsa protheine bakeng sa seneke sa ho tlatsa haholo. Re tla be re bua leshano haeba re ka re Target Monster Trail Mix e ne e se ntho eo re e ratang, empa e boetse e na le ligrama tse 17 tsa tsoekere-oops. Motsoako o loketseng oa litselana o boima holim'a linate 'me o bobebe holim'a lichipisi tsa peanut butter.
Sepheo18. Litholoana le Nut Bars
Protheine: 5g
Haeba motsoako oa granola le trail o ne o e-na le lesea le monate, e ka ba eona, ntle le bohlasoa, ehlile. Litholoana le linate ke seneke se bonolo, 'me boholo ba tsona li na le ligrama tse tšeletseng tsa protheine ka bareng. Re rata MOFUTA mekoallo hobane li na le tsoekere e fokolang (ligrama tse hlano feela ka bareng) 'me li tla ka mefuta e mengata ea litatso, joalo ka letsoai la chokolete e lefifi le vanilla ea blueberry.
19. Turkey Rollups
Protheine: 8g/ounce e le 'ngoe e sebeletsang
Haeba u na le lijo tsa motšehare ka sehatsetsing sa hau, li sebelise hantle 'me u etse li-rollups tse seng kae tse potlakileng tsa turkey. Ena ke bonono ho feta saense, 'me u ka ba tlatsa ka eng kapa eng eo ue ratang (chisi, li-veggies, chisi e ngata). E 'ngoe ea turkey e na le ligrama tse robeli tsa protheine. E-ea toropong.
20. Oatmeal
Protheine: 6g/kopi e le 'ngoe (e phehiloe).
Na hoa makatsa hore ebe oatmeal e na le protheine e lekaneng? E, le hoja e le lijo-thollo, kopi e le 'ngoe ea oatmeal e phehiloeng e na le ligrama tse tšeletseng tsa protheine (le lik'hilojule tse 150 feela), e leng se etsang hore e be seneke se phetseng hantle se tla khomarela likhopo tsa hau. E phahamise ka linate, lipeo kapa peanut butter ho eketsa protheine e eketsehileng. Recipe ea rona ea oats ea bosiu bo le bong e nang le peanut butter le banana e re fa lijo tsa hoseng tse bonolo le seneke se betere.
21. Salate ea Khoho
Protheine: 7g / sesebelisoa se le seng
Re u fa tumello e felletseng ea ho fetola lijo tsa mots'eare hore e be seneke. Hobaneng? Hobane ke protheine goldmine. Karolo e 'ngoe ea risepe ea rona bakeng sa salate ea khoho ea yogurt ea Greece e na le ligrama tse supileng tsa protheine le lik'hilojule tse 113. E bobebe empa e ntse e tlatsa, e leng sona seo re se hlokang thapama feela.
Amazon22. Li-snacks tsa Cheese
Protheine: 9g/ho sebeletsa
Seo heck ke seneke sa chisi , ua botsa? Potso e ntle. Ho na le sehlopha sohle sa li-munchables 'marakeng tse entsoeng ka chisi e senyehileng, kahoo e monate joaloka sekontiri le cheesy joaloka chisi. Mohlala o mong o joalo? Li-whisk tsa Cheddar Cheese Crisps , e fanang ka ligrama tse robong tsa protheine ka ho sebetsa 'me e entsoe ka motsoako o le mong feela: cheddar chisi.
23. Jerky
Protheine: 12g / ounce e le 'ngoe e sebeletsang
Li-backpackers le bahahlauli ba holim'a ntho e 'ngoe: Jerky ke sejo se phetseng hantle, se nang le protheine, haholo hobane se entsoe ka nama (kapa tlhapi kapa li-mushroom, haeba u le ntho ea mofuta oo). Poro e le 'ngoe ea nama ea nama ea khomo e na le ligrama tse 12 tsa protheine. Haeba u khetha jerky ea nama ea khomo e rekiloeng ka lebenkeleng kapa turkey jerky, leka ho fumana khetho e fokolang haholo. Kapa khetha ho iketsetsa, haeba u na le dehydrator letsohong.
24. Botoro ba Nut
Protheine: 6g / 32-gram e sebeletsa
Haeba u batla liprotheine tsa peanut butter empa u hanana le makotomane (kapa u sa rate tatso feela), li-nut butter tse ngata li fana ka phepo e tšoanang le ho feto-fetoha ha makotomane. Ho molemo le ho feta, li-nut butter tse ngata li sebetsoa hanyane ntle le lisebelisoa tse makatsang. Justin's Almond Butter Ka mohlala, e entsoe ka lialmonde tse halikiloeng le oli e ommeng feela, 'me e na le ligrama tse tšeletseng tsa protheine ka ligrama tse 32. Botoro ea almonde le sandwich ea jelly, mang kapa mang?
25. Li-Protheine Bars
Ka lebitso le kang protheine bar, ho bolokehile ho bolela hore mekoallo ena e na le ... protheine e ngata. Empa ha se liprotheine tsohle tse lokelang ho itšetleha ka tsona, joalo ka tsoekere e ngata haholo. Likhetho tse phetseng hantle, tse ngata tsa ho tlatsa li na le bonyane ligrama tse robeli tsa protheine, eseng ho feta ligrama tse 14 tsa tsoekere le bonyane ligrama tse 3 tsa fiber. Libaka tse seng kae tse lumellanang le sekoloto li kenyelletsa RXBAR , Protheine feela le Nahana! Libaka tse nang le protheine e phahameng .
RELATED: Li-Protein tse 15 tse phetseng hantle ka ho fetesisa tseo u ka li rekang ho Amazon
