Haeba u moatlelete empa u ntse u sa tiisehe ka tlhokahalo ea mafura, mona ke mabaka a 5 a tla u kholisa hore mafura a meroho a lokela ho kenngoa lijong:
1. Loantša ho ruruha le ho thibela
Molemo oa bohlokoa ka ho fetisisa oa mafura a meroho ke hore a sebetsa e le setlolo bakeng sa manonyeletso, li-ligamente, methapo ea mali le lisele. Ba fokotsa monyetla oa ho ruruha methapong ea mali, boko, lisele, pelo; esita le ho fokotsa khatello ea maikutlo. Baatlelete ba bangata ba ja litlhapi ho fa 'mele li-omega-3 acid tse fokotsang ho ruruha' meleng. Empa ke habohlokoa ho utloisisa hore bakeng sa merero ena, ha e le hantle, ha ho hlokahale saalmon kapa mackerel. Litlhapi li fumana li-omega-3 tsa tsona ho tsoa ho algae, 'me le rona re ka li fumana ka kotloloho ho tsoa ho algae, hammoho le peo ea chia, peo ea folaxe, peo ea hemp, peo ea mokopu le walnuts. Mafura a meroho ha a na k'holeseterole - ho fapana le hoo, a na le limatlafatsi tse tala tse fumanoang ka ho toba maleng a Lefatše. 'Me e, esita le mafura a mangata, ha a fumanoa mehloling ea limela (cocoa, kokonate), a ntse a le molemo ho theola khatello ea mali le ho phahamisa triglycerides.
2. Matla a mangata
Ha 'mele o sa fumane lik'hilojule tse lekaneng ho tsoa ho liprotheine, lik'habohaedreite le mafura, mokhathala o potlakela ho kena. Boemo bona bo thibeloa habonolo ka ho ja lijo tse nang le acid e mafura. 'Mele ea rona e bohlale haholo, e re hoeletsa ka mathata a eona, u hloka feela ho ithuta ho e mamela.
Haeba u phomola ka ho lekaneng, empa u shebahala u khathetse ka linako tsohle, u ka ’na ua fumana hore ha u na lik’hilojule tse lekaneng tse tsoang mafura a phetseng hantle. Taba ea pele, etsa bonnete ba hore ha u je tsoekere e hloekisitsoeng le phofo, e khothalletsang ho ruruha le ho eketsa maemo a tsoekere ea mali, e leng se lebisang ho feto-fetoha ha maikutlo. Hape, etsa bonnete ba hore u ja liprotheine, lik'habohaedreite le mafura a phetseng hantle (esita le ka tekanyo e nyane) lijong tsohle. Kenya mafura a meroho a tsoang lijong tse tala lijong tsa hau 'me u utloe phapang!
3. Kholiso
Mafura a meroho a boetse a hlokahala ho fumana maikutlo a ho khora. Mafura a nka nako e telele ho sileha ho feta liprotheine le lik'habohaedreite 'me a na le lik'hilojule tse ngata (ligrama tse 9 ha li bapisoa le 4 ka lik'habohaedreite le protheine). Li thusa ho boloka maemo a tsoekere ea mali le ho qoba ho theoha ha khatello nakong ea boikoetliso.
4. Ho monya limatlafatsi
Motho e mong le e mong o hloka limatlafatsi, 'me baatlelete le bona ba hloka mokhelo. Bongata ba limatlafatsi tsa bohlokoa li qhibiliha ka mafura, ho bolelang hore li ke ke tsa monngoa ntle le mafura. Tsena ke livithamine A, D, E, K. Ka hona, e le hore u fumane molemo o moholo ho lijo, mafura a meroho a tlameha ho kenngoa lijong. Hoo e ka bang meroho eohle e na le livithamine tse ngata A le K. Li-mushroom li na le vithamine D e ngata, 'me li-avocado, linate le lipeo ke mohloli oa tlhaho oa vithamine E, e bolokang methapo ea mali le letlalo le letle.
5. Ho matlafatsa mesifa
Ho sa tsotellehe tumelo e tsitsitseng ea hore mesifa e hahiloe feela ka protheine, sena hase 'nete ka ho feletseng. Ha e le hantle, liprotheine, mafura le lik'habohaedreite hammoho li haha mesifa. Ak'u nahane hore 'mele oa hau ke (ka ho loketseng) mochine o tlotsitsoeng hantle. Ebang u haha mesifa, mamello, kapa matla, etsa bonnete ba hore u ja mafura a phetseng hantle pele u ikoetlisa. Lisele tsa hau tsa mesifa li tla u leboha 'me u tla haha mesifa ka nako e fokolang ho feta ha u ne u qoba mafura ka ho feletseng. Ho phaella moo, mafura a potlakisa metabolism, le hoja ba bangata ba lebeletse hore e be le phello e fapaneng.
Mona ke seneke se setle sa pele ho boikoetliso: Kopanya kopi ea 1/3 ea oatmeal le khaba e le 1 ea peo ea chia le khaba e le 'ngoe ea lialmonde tse tala, peo ea mokopu, kapa walnuts, cherries e foreshe kapa e hatselitsoeng, sinamone le stevia (haeba u e batla e monate). Eketsa lebese "e seng lebese" ho noka motoho ona o phetseng hantle.
Seo u sa lokelang ho se ja ka mafura a phetseng hantle
Ha u khetha mafura a phetseng hantle, qoba oli e hloekisitsoeng. Ho e-na le hoo, ja mehloli e feletseng ea mafura a nang le livithamine, liminerale le fiber. Hopola: lijo life kapa life tse nang le fiber li molemo haholo ho khothaletsa ho eketseha ha mesifa le ho theola boima ba 'mele. Ka mohlala, bakeng sa mafura a meroho, khetha li-avocado, lialmonde le mohloaare ho e-na le oli e tsoang lijong tsena, ’me nama ea kokonate ho e-na le oli ea kokonate. Haeba u mamella oli hantle, ho monate, empa ho sa tsotellehe boemo leha e le bofe, u se ke ua lebala lijo tse feletseng.
Hape qoba lik'habohaedreite tse phahameng tse kang raese e tšoeu, li-cookie, litholoana tse omisitsoeng tse nang le tsoekere e ekelitsoeng, li-crackers tse tšoeu tsa phofo, tseo kaofela li ka bakang boima ba 'mele. Khetha mehloli e phetseng hantle ea lik'habohaedreite: limela tsa linaoa, lijo-thollo (quinoa, harese, oatmeal, raese e hlaha), litholoana tse ncha, meroho le meroho e makhasi.
Moatlelete kapa che, mafura a hlokahala maemong afe kapa afe. Kamehla khetha lijo tse hloekileng, tse feletseng, tse thehiloeng limela ho feta lijo tsa liphoofolo, tse se nang k'holeseterole empa li na le livithamine le liminerale tse ngata. Joaloka limatlafatsi tse ling kaofela, mafura a lokela ho ba karolo ea bohlokoa ea lijo tse leka-lekaneng.
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