Makhetlo a 10 ho Sebeletsa Boholo ke Litaba Tse Molemohali

Litaba

• Chokolete e Lefifi
• Oli ea Kokonate
• Veine e khubelu
• Tee e Tala
• Linate
• Oli ea Mohloaare
• Kofi
• Litlhapi tse Mafura
• Avocado
• Konofole
• Tse ling ho SHAPE.com:
• Tlhahlobo bakeng sa

Pele o tšela khalase ea veine le lijo tsa mantsiboea bosiu bo bong le bo bong, o kanna oa batla ho shebisisa mahlale a morao-rao a thekiso e phetseng hantle ea pelo. Veine e khubelu-har'a lintho tse ling-e iketselitse botumo e le setsi sa matla sa antioxidant se ka thusang ho thibela mafu le matšoao a botsofali. Leha liphuputso li bontša hore sena ke 'nete, na u tseba hantle bokae bafo ba liteko tsa veine ba ne ba siputsa? Habohlokoa le ho feta, na u tla hlakola melemo ka botlalo haeba u fetella?

Sebelisa tataiso ena e potlakileng ho ithuta boholo ba karolo e phethahetseng ho kotula meputso e meholo ea lijo le lino tse u li ratang.

Chokolete e Lefifi

Ka lebaka la limatlafatsi tsa linaoa tsa cocoa, chokolete e hloekileng e lefifi e tletse li-antioxidants tsa tlhaho. Empa seo ha se bolele hore o ka natefeloa ke pheko ena e monate kamoo o ka ratang!

Amie Valpone, mongoli oa The Healthy Apple blog le mohatisi oa makasine ea mahala ea gluten e bitsoang Easy Eats, o re: "Ho hongata ho ka u qobella 'me ha u siea u le mohala pele u robala. Hape, leka tsokolate e sa tsoekere e le hore u se ke ua ba le tsoekere le tlase."

Oli ea Kokonate

Le hoja oli ea kokonate e le mafura a mangata, ntho e teteaneng, e pasty e hlahisoa ka melemo ea eona e mengata, joalo ka ho thusa ho boloka boemo ba k'holeseterole kapa ho finyella letlalo le moriri o khanyang. Ebile, liphuputso li fana ka maikutlo a ho tlosa margarine ka oli ea coconut, ho e sebelisa ho pheha, kapa ho eketsa khaba ho smoothies e kopantsoeng.

"Oli ea kokonate e na le tatso e monate ebile e ntle ha e kenyelletsoa lipepising bakeng sa litebele tse monate, empa ha e na khalori," ho bolela Valpone. O khothalletsa ho sebelisa likhaba tse 2 feela ka letsatsi kapa ka tlaase ho moo ha ho khoneha, kaha le chelete eo e nyenyane e tla paka ligrama tse ka bang 30 tsa mafura.

Veine e khubelu

Lebaka lefe kapa lefe la ho kokota khalase ea Merlot lea amoheleha, haholo hobane lithuto li bontša hore motsoako oa antioxidant ka veine e khubelu, resveratrol, e ka thusa ho loants'a lefu la pelo. Empa ntlheng ena, ntho e ntle haholo e kotsi ho bophelo ba hau ka kakaretso; ho noa joala haholo ho baka botenya, lefu la sebete, le kotsi e kholo ea mofetše, hara tse ling. Molao ke ho noa ka tekano.

"Thabela likhalase tse 'maloa tsa veine nakong ea beke," Valpone o re. "Likhalase tse tharo ka beke li lokile, empa shebella lintho tse nang le tsoekere le likhalori tse eketsehileng haeba u shebelletse seo u se jang."

Tee e Tala

Catechins, li-antioxidants tse matla tse fumanoang ka tee e tala, li etsa hore seno sena e be mohlabani ea tsebahalang oa lefu. Empa u ke ke ua kotula melemo e matla ea tee ntle le haeba u noa linoelo tse 'maloa ka letsatsi.

"Ho bolokehile ho re u ka noa linoelo tse tharo ho isa ho tse 'ne ka letsatsi, le hoja lithuto tse ling li bontša hore ho feta ho ka thusa ho loantša kankere e itseng," Valpone o re.

Seo se boletse, o kanna oa batla ho fokotsa tšebeliso ea hau, kaha senoelo se le seng se imetsa 'mele oa hau ka caffeine haholo.

Linate

E le karolo ea lijo tse phetseng hantle, linate li na le phepo e ntle, haholo-holo hobane li na le li-acid tse mafura, livithamini le liminerale tse sa jeoang. Empa kenyelletsa lijo tse bobebe tsa khalori lijong tsa hau ka hloko, hobane o hloka feela chelete e nyane ea letsatsi le letsatsi ho sebelisa thepa ea bona ea phepo.

"Ke rata ho buella halofo ea kopi ea lialmonde ka letsatsi kapa linate tse 10 ho isa ho tse 15 ho pholletsa le letsatsi ho natefeloa ke le mong, li siloa ka likuku le lijana tsa pasta bakeng sa monko o monate, tse lahleloa ka salate, kapa li eketsoa ho li-smoothies," Valpone o re.

Oli ea Mohloaare

Hangata oli ea mohloaare e ketekoa ka melemo ea eona, e tlameletsoe haufi le monounsaturated acid e mafura le thepa ea antioxidant. 'Me le hoja ho sebelisoa oli ea mohloaare ho pheha ho buelloa, ke habohlokoa ho shebella ho noa ha hao.

"Le hoja e le mafura a monate, [oli ea mohloaare] e tla le ligrama tse 14 tsa mafura ka khaba," Valpone o re. "Sebelisa likhaba tse 2 ka letsatsi: e 'ngoe ka omelet ea hau le e' ngoe ka har'a moferefere oa hau, ebe u sebelisa asene kapa moro oa khōhō bakeng sa se setseng."

Kofi

Senoelo sa Joe ke sejo se tloaelehileng mekhoeng e mengata ea hoseng, empa mohlomong ke moo o lokelang ho emisa letsatsi le leng le le leng. Le ha liphuputso li bonts'a hore thepa e khahlanong le mofets'e ea java e beha lino tse noang kofi kotsing e tlase ea mofetše oa mala, oa letsoele le oa 'mala, u se ke oa e sebelisa e le lebaka la ho tlohela.

"Kofi e ngata haholo e ka lebisa ho jitters le ho sisinyeha, kaha bohle rea tseba hore caffeine e ka etsa lintho tse hlanya," Valpone o re. "Ke ne ke tla re kopi e le 'ngoe ka letsatsi e lokile, empa leka tee e tala kapa e ntšo ho e-na le hoo kaha ha e na asiti e ngata. Likopi tse tharo tsa kofi ka letsatsi li ngata haholo!"

Litlhapi tse Mafura

Litlhapi tse mafura, tse mafura tse kang salmon, tuna, sardine le trout li tletse omega-3 fatty acids, mofuta o motle oa mafura a liehisang ho bokellana ha plaque methapong ea hau. Empa li bitsoa litlhapi tse mafura ka lebaka le itseng, 'me, ho sa tsotellehe melemo ea tsona e mengata ea bophelo bo botle, li ntse li e-na le lik'hilojule tse ngata. Ntle le moo, litekanyetso tse phahameng tsa mercury litlhaping tse ling tse kang tuna ke lebaka le letle la ho thibela ho ja ha beke le beke. Valpone o re: "Litšebeletso tse peli ka beke ke tsela e ntle ea ho fumana omega-3s."

Avocado

Avocado e boreleli, e monate ke mohlala o mong oa mafura a phetseng hantle. Ha o kenya avocado lijong tsa hau, 'mele oa hau o monya lycopene le beta-carotene, li-antioxidants tse peli tse matla.

Valpone o re: "Mafura ana a phetseng hantle a na le tatso e makatsang 'me a kopane hantle ka lisalate, ka mahe, kapa holim'a tlhapi e chesitsoeng le likhoho.

Leha ho le joalo, hape, avocado e ngata haholo ha e na bophelo bo botle. "Haeba ona ke mohloli oa hau feela oa mafura, khomarela e le 'ngoe ka letsatsi, empa haeba u se u ntse u ja linate le oli, leka karolo ea bone kapa halofo ea avocado ka letsatsi," ho khothatsa Valpone.

Konofole

Konofolo e nang le antioxidant e na le melemo e mengata e khahlanong le mofetše, empa ha ho hlokahale hore u khangoe lijo tsa hau ho eona ho kotula meputso. "Clove ka letsatsi kapa ka makhetlo a mararo ka beke ke qalo e ntle, kaha batho ba bangata ha se balateli ba konofolo," Valphone o re."Haeba ho joalo, lahlela konofolo e halikiloeng ka har'a li-omelets tsa hau, salate, li-fried-fries le lijana tsa protheine."

Leha ho le joalo, haeba u ja linkho tsa konofolo e hlabang, itokisetse monyetla oa ho ba le mathata a ka mpeng, letšollo le ho kula.

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