Malebela a 15 a ho theola boima ba 'mele le ho theola mpa

Litaba

• 1. Ja lijo tse tala le tse phahameng tsa fiber
• 2. Qoba lino tse tsoekere
• 3. Qoba ho hadika
• 4. Qoba lijo tse tsoakiloeng
• 5. Qala lijo ka poleiti ea salate
• 6. Itloaetse ho ikoetlisa
• 7. Potlakisa metabolism
• 8. Ja butle ’me u hlafune lijo tsa hao hantle
• Ja ka makhetlo a 6 ka letsatsi
• 10. Noa metsi a mangata
• 11. Qoba lipompong
• 12. Fokotsa tšebeliso ea mafura
• 13. Fokotsa tšebeliso ea k'habohaedreite
• 14. Bala mangolo a pakang
• 15. Latela malebela khafetsa

Ho theha mekhoa e metle ea ho ja le ho ikoetlisa khafetsa ke mehato ea bohlokoa e tlatselletsang ho fokotsa boima ba 'mele le ho ntlafatsa bophelo. Ho fokotsa boima ba 'mele ka tsela e phetseng hantle ho na le melemo e mengata, joalo ka matla a eketsehileng le boits'oaro, boitšepo bo ntlafetseng, taolo e ntle ea tlala le ho matlafatsa sesole sa' mele.

Mokhoa o nepahetseng oa ho theola boima ba 'mele ka tsela e phetseng hantle le ho ba le mpa e sephara ke ho batla boeletsi ho setsebi sa phepo e nepahetseng ho etsa tlhahlobo e felletseng ea phepo e nepahetseng ka moralo oa lijo o lumellanang le litlhoko tsa motho. Ho bohlokoa hape ho batla thuso ho mokoetlisi oa hau e le hore moralo oa koetliso o bontšoe ho latela sepheo seo u batlang ho se fihlela. Mekhoa ena e lumella tahlehelo ea boima ba 'mele e tsoelang pele le e tsitsitseng ka nako.

Sheba malebela a 15 ho fokotsa mpa, ho theola boima ba 'mele le ho ikoetlisa matsatsing a' maloa:

1. Ja lijo tse tala le tse phahameng tsa fiber

Lijo tse tala, tse nang le fiber li thusa ho ntlafatsa tšebetso ea mala le tšilo ea lijo, ho thibela ho sokela. Ntle le moo, li u thusa ho theola boima ba 'mele hobane li eketsa maikutlo a ho khora. Li boetse li thusa ho boloka likokoana-hloko tsa mala li phetse hantle, ho fokotsa menyetla ea ho ba le bohloko ba mala, lefu la Crohn kapa ulcerative colitis.

Mehlala e meng ea lijo tse nang le fiber e ngata ha e hlophisoa ke habore, bohobe bo halikiloeng, lihoete tse tala, liapole, folaxe, lentile, lettuce, likomkomere, peo ea chia, li-mushroom, lipere, fragole, tse tala, blueberries, har'a tse ling.

2. Qoba lino tse tsoekere

Lino tse tsoekere tse kang lino-mapholi, ho kenyeletsoa lino tse bobebe le tsa lijo, le lino tse tsoetseng indastering li lokela ho qojoa, hobane li kenya letsoho ho bokelleng mafura maemong a mpa, hammoho le mathata a mang a bophelo bo botle, joalo ka likoti, botenya kapa lefu la tsoekere, mohlala .

3. Qoba ho hadika

Lijo tse halikiloeng le tsona li lokela ho qojoa, hobane ntle le ho fana ka likhalori tse ngata, li boetse li eketsa palo ea mafura le mafura a mangata, li ts'ehetsa keketseho ea cholesterol ea LDL, e eketsa kotsi ea lefu la pelo, mofetše, lefu la tsoekere le botenya, ka lebaka la pokello ya ona mmeleng.

Morero o motle ke ho pheha lijo tse halikiloeng, tse phehiloeng ka metsi kapa tse phehiloeng, ho sebelisoa linoko tsa tlhaho, joalo ka litlama tse nkhang hamonate le pepere ho kenya tatso lijong.

4. Qoba lijo tse tsoakiloeng

Ho bohlokoa ho qoba ho ja lisukisi tse kang ketchup le mayonnaise, mohlala, ho kenyelletsa lijo tse entsoeng ka leqhoa kapa lihlahisoa tse ling tse ntlafalitsoeng, kaha lijo tsena li na le letsoai le lengata mme li khothaletsa ho boloka metsi, ho eketsa maikutlo a ho ruruha. Ntle le moo, lijo tse entsoeng ka bongata li na le li-preservative tse ngata ka sebopeho sa tsona, tse ka bang kotsi ho bophelo bo botle.

5. Qala lijo ka poleiti ea salate

Ho qala lijo ka poleiti e sa tebang ea salate kapa sopho, e sebeletsa ho eketsa maikutlo a ho khora le ho laola takatso ea lijo. Ho ja pere kapa apole, metsotso e ka bang 20 pele ho lijo tsa mots'eare le lijo tsa mantsiboea hape ke leqheka le letle la ho eketsa khora le ho fokotsa takatso ea lijo, kaha ke litholoana tse nang le litlheferetsi tse ngata, tse lumellang ho fokotseha ha lijo tseo u li jang nakong ea lijo tsa hau Lijo tse ka sehloohong.

6. Itloaetse ho ikoetlisa

Ho ikoetlisa khafetsa, ntle le ho u thusa ho theola boima ba 'mele le ho fokotsa bolelele ba letheka, hape ho ntlafatsa phallo ea mali, boiketlo le boits'epo. Ntle le moo, e kenya letsoho ho thibela mafu a pelo le methapo le a sa foleng, joalo ka lefu la tsoekere. Mona ke mokhoa oa ho etsa boikoetliso bo bonolo ba 3 lapeng.

7. Potlakisa metabolism

Litsela tse ling tsa ho eketsa metabolism ke ho sebelisa pepere e khubelu, tee e tala, ginger le metsi a leqhoa, hobane lijo tsena li na le thermogenic mme li thusa 'mele ho lahleheloa ke lik'halori, leha motho a eme joalo.

Tseba lijo tse ling tsa thermogenic ho theola boima ba 'mele.

8. Ja butle ’me u hlafune lijo tsa hao hantle

Ho ja butle, tikolohong e khutsitseng le ho hlafuna lijo tsa hau hantle ho lumella matšoao a ho khora ho fihla bokong ba hau, ho bontša hore mpa ea hau e tletse. Ho ba le tloaelo ena ho qoba ho ja lijo tse ngata haholo, 'me ho khetha ho theola boima ba' mele.

Ja ka makhetlo a 6 ka letsatsi

Morero ke ho ba le lijo tse ka bang 6 ka letsatsi le ho hlafuna lijo tsa hau hantle. Ha u ja butle, boko bo fuoa nako ea ho utloisisa hore e se e ntse e na le lijo ka mpeng mme e thibela motho ho ja ho feta kamoo ho hlokahalang. Ntle le moo, e eketsa nako ea ho kopana le li-buds tsa tatso, e eketsa maikutlo a ho khora.

10. Noa metsi a mangata

Ho noa metsi a mangata ho thusa ho felisa chefo e bokellaneng 'meleng le ho nosetsa mala, ho laola tšebetso ea ona. Ho kgothaletswa ho sebelisa 2 ho 2,5 L ea metsi ka letsatsi, 'me e lokela ho sebelisoa lipakeng tsa lijo.

Batho ba sa tloaelang ho noa metsi, ba ka a latsoa ka ho eketsa selae sa sirilamunu kapa likomkomere, mohlala, se ka ba lumellang ho eketsa tšebeliso ea bona habonolo.

Fumana melemo e meng ea bophelo bo botle ba metsi.

11. Qoba lipompong

U tlameha ho qoba ho ja lijo tse nang le tsoekere ka sebopeho sa tsona, joalo ka li-dessert, likuku, ice cream kapa chokolete, mohlala, 'me u khethe litholoana tsa litholoana tsa lamunu le fiber e ngata, e nang le tatso e monate ebile e thusa ho fokotsa takatso ea ho ja. lipompong.

12. Fokotsa tšebeliso ea mafura

Ho bohlokoa ho qoba mehloli eohle ea mafura a ekelitsoeng, joalo ka majarine, lisoseje, lisoseji, letlalo la likhoho kapa mafura a nama. Sebakeng seo, o lokela ho ja lijo tse nang le mafura a thusang 'mele, joalo ka avocado, linate, oli ea mohloaare kapa tlhapi.

13. Fokotsa tšebeliso ea k'habohaedreite

Bakeng sa ho theola boima ba 'mele le ho theola mpa, ha ua lokela ho ja lijo tse tsoang mohloling o fetang o le mong tsa khabohaetereite ka nako ea lijo. Mohlala, haeba motho a ja litapole, ha ho hlokahale hore a je raese, bohobe kapa pasta nakong ea sejo se le seng, empa ho fapana le moo, felehetsa sejana ka salate kapa meroho, mohlala.

14. Bala mangolo a pakang

Ketso ea bohlokoa haholo ho batho ba batlang ho theola boima ba 'mele, ke ho bala mabitso a liphutheloana tsa lijo ka lebenkeleng ka hloko, pele ba reka, e le ho qoba ho isa lijo tse nang le lik'halori tse ngata hae kapa tse nang le tsoekere kapa mafura a mangata. Ntle le moo, tlhokomelo e lokela ho tsotelloa hore na tlhaiso-leseling e ngotsoeng e bua ka sephutheloana kaofela kapa karolo feela.

15. Latela malebela khafetsa

Malebela ana a tlameha ho lateloa letsatsi le letsatsi e le hore 'mele o ka tloaela liphetoho. Motho a ka ikala ka matsatsi ohle a 10, hore a se ke a baka matšoenyeho, empa a tlameha ho lula ka nako e le ngoe le ka sekala se le seng.

Ntle le moo, ho tsamaisana le tahlehelo ea boima ba 'mele, ho bohlokoa ho metha letheka ka teipi, ho fetisa theipi holim'a mokhubu le ho ngola litekanyetso ho utloisisa hamolemo phetoho ea boima ba' mele, ho fihlela o fihlela sebopeho se setle.

Bona malebela a mang bakeng sa tahlehelo ea boima ba 'mele: