Ho ja lijo tse felletseng, tse thehiloeng limela ke e 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho boloka maemo a tsoekere ea mali a le teng. Lebaka la sena ke fiber. E liehisa ho tsoa ha tsoekere maling, e thusang ho tsitsisa maemo a insulin. Tsoekere e hloekisitsoeng, lihlahisoa tsa liphoofolo, lijo tse entsoeng ka mocheso o phahameng li baka ho qhoma ho matla ho tsoekere ea mali. Ho qoba ketsahalo ena, ho khothalletsoa ho beha lijo tse nang le fiber e ngata sebakeng sa pele lijong tsa hau. Joale lihlahisoa tsee ke life? Kale, spinach, romaine, arugula, turnips, lettuce, chard, le meroho efe kapa efe e ntle bakeng sa maemo a tsitsitseng a tsoekere ea mali. Leka ho eketsa lijo tsena lijong tsa hau ka hohle kamoo ho ka khonehang: salate, li-smoothies tse tala, kapa u li sebelise ka mokhoa oa tsona oa pele. Chia, folaxe, soneblomo, mokopu, hemp le peo ea sesame ke mehloli e matla ea phepo. Li na le livithamine, le liminerale tsa bohlokoa tse kang magnesium, protheine, tšepe. Chia, hemp, le peo ea folaxe li na le fiber e ngata ka ho khetheha—ligrama tse 10-15 ka likhaba tse peli tsa tablespoons. Ho khothalletsoa ho eketsa likhaba tse 'maloa tsa lipeo tsena lijong tsa hau letsatsi lohle. Leka ho eketsa peo ho oatmeal, smoothies, sopho kapa salate. Lialmonde ke mohloli o mong o moholo oa magnesium, fiber le protheine. Lialmonde li ruile haholo ka magnesium ha li bapisoa le linate tse ling (li-cashews li maemong a bobeli). Linate tsohle, ho kenyeletsoa lialmonde, li na le chromium e ngata, e nang le phello e molemo maemong a tsoekere ea mali. Lialmonde tse fokolang ka letsoho (haholo-holo li kolobisitsoe) li etsa seneke se setle se tla boloka tsoekere ea mali e phahame le ho fa 'mele oa hau limatlafatsi. Oats, raese, kokoana-hloko ea koro, amaranth, quinoa, raese e sootho le e hlaha, nyalothe e ruile haholo ka magnesium. Lithollo tsohle tse ka holimo li ka sebelisoa ka poro bakeng sa lijo tsa hoseng - tse monate le tse phetseng hantle!
2022-11-11