Ho sa tsotellehe taba ea hore baetsi ba 'mele ba bangata ba nang le li-cubes tsa liphallelo tsa litšoantšo ba ja matsoele a likhoho, mahe a makhooa, litlhapi le protheine ea whey, ha e le hantle, bakeng sa li-abs tse ntle le mesifa e matla ea mantlha, lijo tsena ha li hlokehe ho hang. Ho feta moo, 'mele o phetseng hantle o ke ke oa itšetleha ka bona ka nako e telele, hobane o khona ho qala mekhoa ea ho ruruha' meleng. Empa lijo tse thehiloeng limela, tse fanang ka 'mele oa hau ka limatlafatsi, li hlokomela bophelo bo botle ba' mele bosiu le motšehare 'me, ha e le hantle, li boloka mochine oa khatiso o le boemong bo botle.
Le hoja ho ikoetlisa ho le bohlokoa haholo bakeng sa "li-cubes" tse ntle, poleloana "abs e bōpiloe ka kichineng" ke 'nete. Ha lijo tsa hau li hloekile, mochine oa khatiso o motle le ho feta.
Re hlophisitse lethathamo la lihlahisoa tsa litlama tse tla u thusa ho fumana litoro tsa hau.
1. Quinoa
Quinoa ke lijo-thollo tse nang le protheine e ngata e fanang ka 'mele ka li-amino acid tse hlokahalang' me e loketse motsoako oa protheine. Ha e na mafura 'me ke mohloli o babatsehang oa potasiamo le fiber. Potassium e ntša metsi a mangata a bolokiloeng 'meleng ka lebaka la ho ja lijo tse nang le letsoai kapa lijo tse phehiloeng. Fiber e thusa mala ho sebetsa, ho potlakisa ts'ebetso ea tšilo ea lijo le ho thusa ho hloekisa 'mele, o nang le phello e ntle ho boemo ba abs ea hau. Qetellong, quinoa ke mohloli o babatsehang oa tšepe, e etsang hore 'mele o be matla le ho u fa matla ao u a hlokang.
2. Metala
Greens ke e 'ngoe ea lijo tse monate ka ho fetisisa tsa tlhaho. E ruile fiber le magnesium, e ikarabella bakeng sa boholo ba letheka, e laola maemo a tsoekere ea mali, hape e na le phello e ntle maemong a lihormone. Maemo a Cortisol (hormone e ikarabellang bakeng sa ho boloka mafura a 'mele) a eketseha ka maemo a tlase a tsoekere le khatello ea maikutlo e eketsehang. Ha cortisol e phahama ha nako e ntse e feta, e ka baka mafura a mangata ka mpeng. Lijo tse thehiloeng limela le tšebeliso ea li-superfoods tse khahlanong le khatello ea kelello tse kang tse tala li thusa ho boloka botsitso ba li-hormone 'meleng. Eo, ho phaella ho tsohle tse ka holimo, e na le palo e kholo ea potassium le amino acid. Spinach, chard, arugula, kale, le lettuce la romaine li ntle haholo har'a mefuta e fapaneng ea li-superfoods tse tala.
3. Peo ea Chia
Chia e na le fiber, protheine, magnesium, tšepe, calcium le zinki. Limatlafatsi tsena li ama maemo a tsoekere, khatello ea mali, sebopeho sa protheine, le ho tšehetsa boima ba 'mele ka kakaretso. Lipeo tsa Chia li u boloka u ikutloa u khotše nako e telele, li u fa matla le ho u thusa ho thibela mathata a kang ho ruruha le ho patoa. Mpa ea hau e tla ba e bataletseng, 'me u tla tlala matla a hlokahalang bakeng sa koetliso ea lipapali.
4. Monokotšoai
Monokotšoai o na le index e tlase ea glycemic le fiber e ngata. Sena se bolela hore ba thibela ho eketseha ha tsoekere ea mali le ho boloka maikutlo a satiety ka nako e telele. Ka lebaka la lintho tse ngata tsa potassium le vithamine C, monokotšoai o sireletsa 'mele linthong tse chefo. 'Me li-blueberries li nkoa e le thepa ea mohlolo e amanang le ho tlosa boima bo feteletseng ka mpeng.
5.Oatmeal
Oatmeal e ntle bakeng sa 'mele oa hau. E ruile beta-glucan, e loantšang ka matla khahlanong le mafura sebakeng sa thekeng. Ho phaella moo, oatmeal ke mohloli oa magnesium, potasiamo, tšepe, k'halsiamo le haholo-holo protheine: ligrama tse 8 tsa protheine ka halofo ea senoelo sa lijo-thollo tse tala hase mohlolo! Esita le baetsi ba 'mele ba ratang liprotheine tsa liphoofolo ba kenyelletsa oatmeal lijong tsa bona.
Bathusi ba bang bakeng sa mochine o motle oa khatiso
Ho phaella lijong tse ka holimo, kenyelletsa lijong tsa hau linaoa, linate, peo, soya. Kaha ke mehloli e metle ea protheine, ke ea bohlokoa haholo ha o sebetsa ho li-abs tse ntle tse matla.
Haeba u eketsa li-protein powders ho li-smoothies le ho sisinyeha, etsa bonnete ba hore li entsoe ka limela, tse sa phehoang (tse khethiloeng), eseng GMO, 'me li entsoe ka lijo tse tloaelehileng (eseng tse ikhethileng).
E kholo haeba lijo tsa hau tsa letsatsi le letsatsi li kenyelletsa Likarolo tse 5-7 tsa meroho le litholoana. Ke lijo tse netefalitsoeng tse phetseng hantle, 'me mohlomong ke mofuta o hloekileng oa phepo e teng. Lihlahisoa tsena kaofela li na le fiber le potasiamo, li kenya letsoho ho hloekisoeng ha tlhaho ha 'mele, li thibela ho se sebetse hantle mosebetsing oa eona, li sireletsa khahlanong le ho ruruha le khatello ea kelello. U se ke ua lebala ka mafura a phetseng hantle. Li fumaneha ho avocado, lialmonde, peo ea hemp le kokonate, e bohlokoa haholo bakeng sa boralitaba.
Haeba u laola mokhoa oa hau oa ho ja letsoai, tsoekere, joala, lijo tse phehiloeng le lijo tse potlakileng; pompa mesifa ea mpa, matlafatsa mokokotlo oa hau, eketsa cardio; itumelle ho phomola le ho ja lijo tsa limela (haholo-holo tse thathamisitsoeng sehloohong sena) - ka sebele u tla fumana mpa e bataletseng e nang le li-cubes tse ntle.
mohloli o moholo