Lijo tse 5 tse loketseng selemo
 

Ho itokisetsa nako ea leoatle le ho etsa hore palo e hlophisehe, re lokela ho qala tsela e eang 'meleng o motle nakong ea selemo. Ke mofuta ofe oa phepo eo u ka e sebelisang kajeno mme ke litlamorao life tseo u lokelang ho li tseba?

Lijo tsa Paleo

Lijo tse 5 tse loketseng selemo

Molao-motheo oa lijo tsa paleo ke ho ja nama e ngata e mafura, likhoho, tlhapi, lijo tsa leoatleng, mahe, li-mushroom, linate, peo, monokotsoai, litholoana le meroho, litlama, linoko, oli ea meroho. Ha ea lumelloa ho ja lijo-thollo, linaoa, lihlahisoa tsa lebese, tsoekere le letsoai.

Lijo tse joalo li lebisa ho theola boima ba 'mele empa ha li nkoe li leka-lekana ka ho feletseng ntle le haeba u e-na le khaello ea lactose le lefu la celiac. Mantsoe ana a bongaka a bolela boloetse bo sa foleng ba 'mele bo bakang mefuta e itseng ea lijo-thollo (koro, rye, oats, harese) hobane e na le protheine ea gluten. Bakeng sa motho ea nang le tšilo ea lijo e tloaelehileng, ha ho utloahale ho tlosa lihlahisoa tsa lijo-thollo lijong tsa hau, joalo ka lebese le yogurt. Ho seng joalo, u ka sebelisa lijo tsa paleo bakeng sa ho theola boima ba 'mele ka nako e khutšoanyane ho fana ka tšusumetso ea ho tsoela pele ho theola boima ba' mele le ho ja hantle.

mets

Lijo tse 5 tse loketseng selemo

Motheo oa phepelo ena - lihlopha tse 10 tsa lijo tse phelisang hantle: makhasi a matala le meroho e meng, linate, monokotšoai, linaoa, lijo-thollo kaofela, tlhapi, likhoho, oli ea mohloaare le veine. Le lihlopha tse 5 tsa lijo tse se nang phepo e nepahetseng - nama e khubelu, botoro le majarine, chisi, liphaphatha le lipompong, lijo tse halikiloeng le lijo tse potlakileng li tlameha ho qojoa.

Lijo tse fokolang ho tloha ntlheng e 'ngoe li na le thuso haholo, ho tse ling -' mele ea rona e hloka lihlahisoa tse fapaneng, 'me lijo tsa lijo le tsona li ka ama bophelo bo botle. Joala ba tlhaho le bona bo thusa ho folisa 'mele, 'me ho bo felisa ka ho feletseng ho nkoa e le phoso.

Ha ho letho mpa

Lijo tse 5 tse loketseng selemo

Motheo oa lijo ke ts'ebeliso ea PowerFlow - lijo tse matlafatsang tse nang le protheine, fiber, monounsaturated fatty acid, liminerale le livithamini. Tsena ke mahe, litholoana tse khubelu, oli ea mohloaare, linaoa, nama e se nang mafura le litlhapi, meroho e makhasi, linoko.

Ho bohlokoa ho lokisa tšebetso ea tšilo ea lijo, ho fokotsa mojaro le ho felisa matšoao a sa thabiseng a kang ho ruruha, ho ruruha, maikutlo a boima. Ho ea ka lijo tsa mongoli, lijo tse joalo li hatella mofuta oa lefutso o ikarabellang bakeng sa ho bokella lisenthimithara tse sa batleheng ka mpeng le thekeng.

Lijo tsa Smoothie

Lijo tse 5 tse loketseng selemo

Lijo tsena li kenyelletsa ho noa metsoako ea litholoana le meroho ka libeke tse 'maloa.

Detox - mokhoa o mong o motle oa matsatsi a ho itima lijo, ho hlophisa hore o na le thuso nako le nako. Leha ho le joalo, ho fepa ka metsoako e tlaase ea carb bakeng sa libeke tse 3-4 ho ka baka mathata a tebileng a "hormone". Ho haella ha li-micronutrients tse fumanehang ka nama, lijo-thollo, lijo tse mafura ha se tsa bohlokoa.

Matla a fokolang

Lijo tse 5 tse loketseng selemo

Bohlokoa ba ho ja khafetsa khafetsa likarolo tse nyane tse leka-lekaneng.

Lijo tsena li amoheloa ke WHO ebile li lumellana le poleloana ea phepo e nepahetseng. Lijo tse nyane e ka ba karolo ea bophelo ba hau ka ho sa feleng: e sebetsana ka katleho le tlala, e lula e le boemong bo tloaelehileng ba metabolism, hape e thusa ho se be boima, e fana ka matla a hlokahalang letsatsi lohle. Lijo tsa hoseng - haholo-holo li-carb tse liehang, bakeng sa lijo tsa mots'eare - li-carbs tse fokolang le fiber ka protheine e 'ngoe, bakeng sa lijo tsa mantsiboea protheine eo e e ratang.

Leave a Reply