Ho ja lijo tsa hoseng tse nang le phepo ke tsela e molemohali ea ho qala letsatsi la hau, haholo haeba lijo tsa hau li kenyelletsa lijo tse phetseng hantle.
Lijo tsa hoseng, ho latela setsebi sa phepo e nepahetseng Sarah Elder, ke mosebetsi oa hau 'meleng oa hau bosiung bo fetileng. Ha o ja lijo tsa hoseng tse phetseng hantle, o tlatsa matla, khalsiamo le protheine eo 'mele oa hau o e sebelisitseng ha o robala bosiu, ho latela lijo.news.
Leha ho le joalo, ha se motho e mong le e mong ea ratang ho ja lijo tsa hoseng hoseng. Lintlha li bonts'a hore ho na le kamano lipakeng tsa ho tlola lijo tsa hoseng le botenya. Alexandra Johnston, moprofesa oa lipatlisiso tsa takatso ea lijo Univesithing ea Aberdeen, o hlalosa hore batho ba jang lijo tsa hoseng hangata ba na le litloaelo tse ntle, joalo ka ho ikoetlisa khafetsa le ho tlohela ho tsuba.
Phuputso e bonts'a hore ho ja lijo tsa hoseng ho molemo bakeng sa bophelo bo botle le bophelo bo botle mme ho tlatsetsa ho fokotseheng ha boima ba 'mele (BMI). Lintlha li boetse li fana ka maikutlo a hore o kanna oa chesa likhalori tse ngata ho pholletsa le letsatsi haeba o ja lijo tsa hoseng tse hlabosang. Ka lehlakoreng le leng, ho se je lijo tsa hoseng ho amahanngoa le ho chesa lik'hilojule tse fokolang ho pholletsa le letsatsi, e leng ntho e bohloko ho ba batlang ho theola boima ba 'mele.
Malebela a 3 bakeng sa lijo tsa hoseng tse phetseng hantle
Ja liprotheine tse omeletseng
Fokotsa mokhoa oa hau oa ho ja nama e phehiloeng 'me u je linaoa tse ngata, mahe, nama ea khomo le nama ea kolobe, linaoa, likhoho, lijo tsa leoatleng le lihlahisoa tsa lebese tse sa tsoakoang joalo ka yogurt.
Qoba lijo tse tsoekere
Lijo-thollo, libagel, libare, muesli le lero hangata li na le tsoekere e ekelitsoeng, e ka lebisang pherekanong ea matla le ho ja ho feta tekano qetellong ea letsatsi. Tlohela lino tse tsoekere joaloka kofi e tsoekere le tee.
Ja litholoana le meroho e mengata
Kenya meroho e setseng ho mahe bakeng sa omelette ea meroho. Haeba u potlakile, ja litholoana tse ncha. Ho ja lijo tse nang le fiber tse ngata bakeng sa lijo tsa hoseng ho tla u thusa hore u lule u khotše nako e telele.
Lijo tsa hoseng tse leka-lekaneng li kopanya mafura, faeba, lik'habohaedreite le protheine. Morero ona ou thusa hore u ikutloe u tletse u bile u le matla letsatsi lohle.
Lijo tse ntlehali tsa hoseng
Toast ea lijo-thollo kaofela
Lithollo kaofela li na le thepa ea antioxidant hape li na le liminerale tse ngata tse kang calcium, iron, potasiamo, magnesium le zinc, tse bohlokoa molemong oa boits'ireletso ba mmele le bophelo bo botle ba pelo. Ho feta moo, livithamini tsa B tse tsoang lithong tsohle li thusa 'mele ho fetola lijo ho ba matla.
Avocado
Li-avocado li na le faeba e jang lijo, mafura a phetseng hantle pelong le metsi ho etsa hore u ikutloe u khotše. Sena se thusa ho thibela ho ja haholo nakong ea phomolo ea letsatsi. Li-avocado li boetse li na le mafura a sa foleng, a thusang ho fokotsa kotsi ea lefu la tsoekere, lefu la pelo le mofetše o amanang le bophelo.
libanana
Litholoana tsena li na le faeba e qhibilihang, e ka theolang maemo a k'holeseterole ka ho e tlosa ka mpeng le ho e thibela ho kena maling le ho koala methapo.
Monokotšoai
Senoelo se le seng sa li-blueberries se na le ligrama tse robong tsa fiber le liphesente tse 50 tsa vithamine C ea hau, bakeng sa lik'halori tse 60. Menokotshwai e meng, e kang menokotshwai, tse tala le fragole, e na le dithibela-mafu tse thibelang tshenyo ya disele. Ho eketsa monya monokotšoai oa hau ho ka thusa ho sireletsa methapo ea mali lejoeng le kotsi le ho ntlafatsa phallo ea mali.
Tee e ntšo kapa kofi
Phuputso e bonts'a hore li-antioxidants le caffeine e teeng le kofi e sa tsoekere li ka fana ka melemo e mengata, joalo ka ho fokotsa menyetla ea mafu a sa foleng le ho thusa ka taolo ea boima ba 'mele.
mahe
Mahe ke lijo tse nang le livithamini tse ngata A, D le B12. Lehe le le leng le na le ligrama tse robeli tsa protheine, tseo 'mele oa hau o li hlokang bakeng sa mali a phetseng hantle, masapo le letlalo. Kaha 'mele oa hau o nka nako e teletsana ho etsa protheine, e boetse e etsa hore u ikutloe u tletse ho feta.
Linate le botoro ea matokomane
Khaba ea likhaba tse peli ea peanut butter e na le ligrama tse robeli tsa protheine le mafura a sa phelelang hantle a phetseng hantle pelong. Phuputso e bonts'a hore linate tse ngata tsa lifate le linate li amahanngoa le kotsi e tlase ea mafu a sa foleng le ho theola boima ba 'mele kapa ho e hlokomela. Reka li-butters tsa linate tse entsoeng ka linate le letsoai feela, ka tlase ho 140 mg ea letsoai ha u sebeletsa.
oat
Li-oats li na le faeba e ngata, limela tsa protheine ebile li na le livithamini tsa B, hammoho le liminerale tse kang calcium, iron le magnesium. Li-oats li thusa ho theola menyetla ea hau ea lefu la pelo hobane li boetse li na le fiber e bitsoang beta-glucan, e ntlafatsang maemo a k'holeseterole. Ntle le moo, beta-glucan e ka fepa li-probiotic tsa 'mele oa hau kapa libaktheria tse "ntle" mme ea li thusa ho atleha, tse tšehetsang bophelo bo botle ba mala.
peo
Peo ea Chia, peo ea folaxe le peo ea sesame e ka eketsoa lithollo le li-smoothies. Peo ke mohloli o motle oa khalsiamo, tšepe, magnesium le zinc, tse bohlokoa bakeng sa ho matlafatsa boits'ireletso. Li boetse li na le fiber e qhibilihang, e thusang ho fokotsa k'holeseterole e mpe ha e ntse e phahamisa k'holeseterole e ntle. Protheine le faeba ka har'a peo li thusa ho thibela lehloba le tsoekere maling.
Ja lijo tsa hoseng tse phetseng hantle letsatsi le leng le le leng ho u thusa hore u phele hantle nako e teletsana mme u qobe litakatso tse sa lokang tsa lijo tse se nang phepo.
- Pinterest,
- thelekramo
- Ho kopana le
Re tla hopotsa, pejana re boleletse se lokelang ho ba lijo tsa hoseng ho latela lets'oao la zodiac, hape ra eletsa ho pheha lijo tsa hoseng tse phetseng hantle le tse monate - mahe a halikiloeng ka avocado.