Lintho tse 4 Lijo tsohle tse ntle li tšoana

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Le ha batšehetsi ba mefuta e fapaneng ea phepo e nepahetseng ba rata ho etsa hore merero ea bona e bonahale e fapane haholo, 'nete ke hore poleiti ea vegan e phetseng hantle le lijo tsa Paleo li hlile li tšoana haholo - joalo ka lijo tsohle tse ntle. U tseba joang haeba moralo o tšoaneleha e le "molemo" oa ho theola boima ba 'mele? (Psst! Ka sebele khetha e 'ngoe ea Lijo Tse Molemohali Bakeng sa Bophelo ba Hau.) Ho qala, ipotse lipotso tsena tse' ne, ho bolela Judith Wylie-Rosett, Ed.D., hlooho ea lefapha la ts'ehetso ea bophelo le lipatlisiso tsa phepo e ntle ho Albert Einstein College ea Bongaka.

1. Na ho monate haholo ho ba 'nete kapa ho fosahetse ho lumela?

2. Na ho na le bopaki bo matla ba hore ea sebetsa?

3. Na ho na le monyetla oa ho tsoa kotsi?

4. Na e molemo ho feta mofuta o mong?

Ntle le likarabo tse nepahetseng lipotsong tsena, lintlha tse 'ne ke tsena Wylie-Rosett o re merero eohle e metle e na le eona.

Meroho e Mengata le e Meholo (Haholo-holo Meroho e Meroho)

Ke seo Maamerika a mangata a se hlokang, ho bolela Wylie-Rosett. Hase feela hore meroho e tlaase-cal-cal le ho tlatsa, lijo tsena tse nang le li-antioxidant tse ruileng li na le lithane tsa li-pigments tse khothalletsang bophelo bo botle, hammoho le livithamine le liminerale. Haeba u hloka thuso ho li pheha, sheba Litsela tse 16 tsa ho ja Meroho e Meng

Ho tsepamisa maikutlo ho boleng

Ho bohlokoa hakae hore na o ja eng, empa le seo o se jang ke sa bohlokoa, ka hona khetha lijo tse khothalletsang ho khetha lijo tsa boleng bo holimo. Seo ha se bolele hore ke manyolo le a hloekileng, leha ho le joalo: Le ha manyolo a na le melemo ea ona, lijo tse tloaelehileng tse phetseng hantle (joalo ka pasta ea koro e felletseng) li ntse li le betere ho feta tse se nang bophelo bo botle (joalo ka bohobe bo tšoeu ba 'mele),' me meroho e hoamisitsoeng e ka ba joalo e ntle joalo ka e ncha.

Morero oa ho Tlatsa Likheo Tse Matlafatsang

Lijo tse nepahetseng li tla sebetsana le khaello e teng ea limatlafatsi, ho bolela Wylie-Rosett. Mohlala, haeba moralo o seha lijo-thollo, o lokela ho kenyelletsa mehloli e meng ea limatlafatsi tse kang magnesium le fiber. Ka mokhoa o ts'oanang, merero e thehiloeng ho limela e lokela ho eletsa mokhoa oa ho fumana vithamine B12 e lekaneng, vithamine D le calcium. Haeba u ja vegan, leka e 'ngoe ea li-Recipes tsa Tofu tse 10 tse nang le tatso e nang le tatso.

Lijo tse fokolang tse sebetsitsoeng kapa tse bonolo

Tsela e bonolo ka ho fetisisa ea ho fokotsa li-carbs tse nang le sodium, le tsoekere ke ho ja lijo tse fokolang kapa ha ho le e 'ngoe ea tsona - mme ke leano leo lijo tse tsebahalang haholo li le lumellang. Ho tsepamisa mohopolo lijong tse felletseng le ho pheheng lijo tsa hau ho ke ke ha u thusa feela hore u fokotsehe, ho tla fokotsa kotsi ea lefu la hau hape.

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