Lijo tse potlakileng: likhetho tse 10 bakeng sa seneke se phetseng hantle

Haeba u labalabela ho loma kapele le ho nchafatsa libeteri tsa hau, se ke oa sheba lehlakoreng la lijo tse potlakileng tse fumanehang. Ho na le mekhoa e meng e mengata ea ho ja lijo tse bobebe ho feta lijo tse potlakileng, e bohlokoa haholo.

Avocado e le seneke se phetseng hantle

Avocado e na le monounsaturated fatty acids, antioxidants, le fiber. Taba ea pele, le palo e nyane ea avocado e fepa hantle ebile e ts'ehetsa mosebetsi oa mesifa ea pelo ea hau. Taba ea bobeli, nama ea avocado e na le livithamini tsa sehlopha B, K, potasiamo, koporo, livithamini E le C.

Maberebere

Li-blueberries le monokotsoai o mong li fana ka matla le molumo. Monokotšoai ona o fana ka bokhoni ba ona ba ho ntlafatsa mohopolo le ho sireletsa 'mele ho senyeha ha oxidative.

Peanut butter e le seneke se phetseng hantle

Peanut butter ka tekanyo e nyane e tla u fa livithamini le liminerale, 'me e monate haholo! Oli nate ena e na le livithamini tsa B, E, koporo, manganese, phosphorus le magnesium.

Lialmonde

Taba ea pele, nate ena e na le lik'hilojule le mafura a mangata, empa melemo ea lijo tsa hau ke ea bohlokoa haholo. Taba ea bobeli, ho sa tsotellehe litšobotsi tsa eona, e thusa ho theola liponto tseo tse eketsehileng, ’me mafura a acid a molemo ao e nang le ’ona a thusa ho sebetsa ha pelo le methapo ea mali—lialmonde, tse nang le protheine e ngata, vithamine E, magnesium le manganese.

Fragola e le seneke se phetseng hantle

Low antioxidants, mohloli oa livithamini le liminerale tse ngata. Fragola e pelo e lekaneng ho khotsofatsa tlala ea hau. 'Me o tla tšehetsa pelo, normalizes maemo a tsoekere maling,' me o sireletsa 'mele ho tloha free radicals.

Pistachios

Li-pistachios le tsona ke mohloli o moholo oa protheine, e monyang hantle. Palo e nyenyane ea linate tsena li etsa hore ho be le khaello ea vithamine B, tšepe, potasiamo le phosphorus.

Chokoleti e lefifi

Chokolete e lefifi, e nang le cocoa eo ho eona ho feta liperesente tse 70 - lipompong tse phetseng hantle le ho nchafatsa 'mele oa hau o khathetseng. Chokolete e Lefifi e thusa pelo, methapo ea mali, e ntlafatsa mohopolo, e tloaeleha tsamaiso ea methapo, e ntlafatsa maikutlo, 'me ke antioxidant e matla.

Cheese e le seneke se phetseng hantle

Haeba u khetha chisi mafura a seng makae, melemo ea eona e tla ba e bonahalang joaloka seneke. Cheese - mohloli oa mafura a liphoofolo le protheine, e boetse e na le livithamine le liminerale: calcium, phosphorus, selenium, zinki, vithamine B12.

Yogurt e le seneke se phetseng hantle

Yogurt ntle le li-additives le li-preservative ke mohloli o mong oa khalsiamo le protheine. Yogurt ea Tlhaho e tla rarolla bothata ba mpa le mala, ka tsela eo e phahamisa sesole sa 'mele mme mohlomong le monya limatlafatsi tse tsoang lijong tse ling.

Popcorn e le seneke se phetseng hantle

Haeba popcorn e phehiloe ntle le botoro le tsoekere, ke seneke se nang le thuso. Ke sehlahisoa se felletseng sa lijo-thollo, netefatsa hore o se kenyelletsa lijong nako le nako.