Tse ka Hare
Joalokaha u tseba, ha u sebetsa ka foromo ea ka, ntho ea bohlokoa ke phepo e nepahetseng. Re u fa lijo tse 7 tsa ho theola boima ba 'mele tseo setsebi sa boikoetliso Jillian Michaels se eletsang ho se kenyelletsa lijong tsa hau tsa letsatsi le letsatsi.
Bala lingoliloeng tse ling tse thusang mabapi le phepo e nepahetseng:
- Phepo e nepahetseng: tataiso e felletseng ea phetoho ea PP
- Hobaneng ha re hloka lik'habohaedreite, lik'habohaedreite tse bonolo ebile li rarahane bakeng sa ho theola boima ba 'mele
- Liprotheine bakeng sa boima ba 'mele le mesifa: tsohle tseo u hlokang ho li tseba
- Ho bala likhalori: tataiso e felletseng ea ho bala likhalori!
Lijo tse phetseng hantle bakeng sa ho theola boima ba 'mele ho tsoa ho Jillian Michaels
1. broccoli
Broccoli e na le livithamini le limatlafatsi tse ngata. E na le vithamine C, potasiamo, sodium, beta-carotene le li-antioxidants tse fokotsang kotsi ea lefu la pelo. Bakeng sa molemo oa eona kaofela broccoli e monate haholo, ho bonolo ho e lokisa ebile e na le likhalori tse tlase. Ligrama tsa 100 tsa mofuta ona oa k'habeche li na le likhalori tse ka tlase ho 30 le ligrama tse 5 feela tsa lik'habohaedreite.
Ntle le moo, broccoli e na le livithamini tse ngata le chlorophyll, tse kopantsoeng le likhoele tsa phepo e matlafatsang ts'ebetso ea metabolic, ka mantsoe a mang e potlakisa metabolism. Mme qetellong, broccoli e na le fiber e ngata, e tloaelang mala.
2. Bohobe bo felletseng ba koro
Lebala ka taba ea hore lik'habohaedreite tsohle - sera se setle. Bohobe bo felletseng ba koro ha boa kena lefeela lenaneng la lijo bakeng sa ho theola boima ba 'mele, hobane e na le boleng bo phahameng ba phepo ebile e thusa ho laola takatso ea lijo. O khothaletsa tlhahiso ea leptin - hormone e khotsofatsang e bonts'ang 'mele oa rona hore rea kula. Bohobe bo felletseng ba koro bo kenella butle butle 'me bo u fa monyetla oa ho lula u khutsitse ka nako e telele.
Ntle le moo, bohobe bo felletseng ba koro bo ke ke ba boloka limatlafatsi tse ngata nakong ea kalafo ea mocheso. Kaha bohobe bona bo na le litlheferetsi tse ngata, bo thusa ho boloka mala a ka hare, 'me ka hona e le tšilo ea lijo e tloaelehileng.
3. Liqhomane
Kharenate e na le vithamine C e ngata, ho bolelang hore e thusa ho matlafatsa sesole sa 'mele. Ntle le moo, e na le li-anthocyanins - antioxidant e hlokahalang bakeng sa ts'ebetso e tloaelehileng ea pelo. Anthocyanin e boetse e na le thuso ho ba ratang ho chesoa ke letsatsi kapa ba lula sebakeng se chesang se mongobo, hobane e sireletsa lisele tsa letlalo mahlaseling a UV.
Ntle le moo, ho netefalitsoe hore li-anthocyanini ke "babolai" ba lisele tse mafura. Boithuto bo bontšitse hore sesosa se seng sa ho emisa kholo ea lisele tse mafura ke li-antioxidants 'meleng ea rona hammoho le liqhomane. 100 g ea kharenate e na le likhalori tse 50 feela, 'me phello ea eona e ntle' meleng e bohlokoa haholo.
4. Konofole
Mohlomong, hoa makatsa ho bona har'a lihlahisoa tsa konofolo ea boima ba 'mele, empa E, Jillian Michaels ha a khothalletsoe ho qoba sena se khethehileng ka tatso ea semela. Ke batho ba fokolang feela ba tsebang hore konofolo e tiisa maemo a tsoekere maling, ho bolelang hore 'mele ha o hloke ho sebelisa insulin, e bakang phepelo ea mafura.
Konofolo e theola k'holeseterole e "mpe" ha e ntse e ntlafatsa "cholesterol" e ntle, e ts'ehetsa metabolism ea mafura a phetseng hantle liseleng tsa 'mele. Qetellong, lithuto li bontša hore konofolo e eketsa hormone ea testosterone, e u fa matla a eketsehileng bakeng sa ho ikoetlisa.
5. oli ea tlhapi
Mabapi le melemo ea oli ea litlhapi ba bangata ba rona re tseba ho tloha bongoaneng. Oli ea tlhapi ke mohloli o enneng oa limatlafatsi le livithamini tse molemo. E na le mafura a acid omega-3 mme e bohlokoa bakeng sa moriri o phetseng hantle, letlalo le manala. Oli ea litlhapi e na le livithamini A le B tse ngata, iodine le phosphorus.
Hape oli ea tlhapi ke sehlahisoa sa bohlokoa bakeng sa ho theola boima ba 'mele, hobane e thusa ho ntlafatsa metabolism. Ho ba molaoli e moholo oa insulin maling, e thusa 'mele hore o se ke oa etsa lihlahisoa tse mafolofolo ka mokhoa oa mafura. O ka nka oli ea tlhapi ka litlatsetso kapa oa ja lijo tse ngata tse nang le mafura a bohlokoa a omega-3 (mackerel, herring, salmon, tuna).
6. Monokotšoai: tse tala le fragole
Taba ea mantlha, monokotšoai ona o na le likhalori tse tlase haholo (li-calorie tse ka bang 40 ho 100 g), ka hona ha li kotsi ho palo ea hau. Taba ea bobeli, li na le index e tlase ea glycemic mme ka hona ha li tlatsetse ho nyoloheng ka potlako ha tsoekere maling. Mme sa boraro, fragole le tse tala ke tatso e monate ebile li nka lijo tse tsoekere tse tsoekere.
Ntle le moo, joalo ka liqhomane, monokotšoai ona o na le li-anthocyanins, tse thibelang ponahalo ea lisele tse mafura. Li na le antioxidant e 'ngoe ea tlhaho - polyphenol, e fokotsang kotsi ea lijo tse mafura mme e na le phello e ntle metabolism.
7. Tee e tala
Haeba u na le tloaelo ea ho noa kofi ka makhetlo a 'maloa ka letsatsi, ho molemo ho lebala ka eona. Cafeine e feteletseng ha e bake feela tšitiso ea metabolism, empa le ho se leka-lekane ha lihormone. U re kofi ke mohloli o moholo oa matla? Leha ho le joalo, caffeine e nang le tee e tala, e leng e 'ngoe ea lihlahisoa tse ntle ka ho fetisisa tsa ho theola boima ba' mele.
Tee e tala e theola maemo a tsoekere maling, ka hona AIDS ho hatella tlala. Haeba u batla ho ja seneke, noa khalase ea tee e tala (ehlile e se na tsoekere), 'me u tla lebala lihora tse' maloa ka tlala. Ho bohlokoa ho hlokomela hore tee e tala e na le catechin ea antioxidant, e susumetsang metabolism le ho chesa mafura a mangata kahare ho lisele. Hape e thusa 'mele ho felisa chefo le matsoai a kotsi.
Sheba hape:
- Lijo tse 10 tse holimo tse nang le zinki e phahameng ka ho fetisisa
- Lijo tse holimo tse 10 tse nang le magnesium e ngata
- Lijo tse 10 tse holimo tse nang le iodine
- Lijo tse holimo tse 10 tse nang le vithamine A e ngata