Lijo tse 7 tseo u lokelang ho li ja letsatsi le letsatsi

Lijo tse ling li lokela ho jeoa letsatsi le leng le le leng hobane ke lijo tse nang le litlheferetsi tse ngata, livithamini le liminerale, joalo ka lithollo, tlhapi, litholoana le meroho, tse thusang ts'ebetsong e nepahetseng ea 'mele, ho thusa ho thibela mafu a fokolisang, joalo ka mofets'e, khatello e phahameng ea mali, lefu la tsoekere kapa botenya, ka mohlala, tse amanang le litloaelo tsa ho ja.

Lijo tse 7 tse lokelang ho ba karolo ea lijo tsa letsatsi le letsatsi ke:

• Granola - ruileng faeba, ho bohlokoa ho laola mala le thibela pipitlelano.
• Litlhapi - ke mohloli oa tlhapi oa omega 3, mafura a phetseng hantle a thusang ho loants'a ho ruruha.
• Apole - ruileng ka metsi, thusa ho boloka 'mele metsi.
• Tamati - ruileng ka lycopene, antioxidant ea bohlokoa ho thibela ho senyeha ha sele le mefuta e meng ea mofets'e. Matšoao a eona a phahame ka mongobo oa langa le le lej.
• Raese e sootho - e na le oryzanol, e thibelang le ho laola lefu la pelo.
• Nate ea Brazil - e na le vithamine E, e hlokahalang ho boloka letlalo la hao le phetse hantle. Ja e le 'ngoe ka letsatsi.
• Yogurt - e leka-lekanya tšebetso ea mala, e ntlafatsa ho monya limatlafatsi.

Ntle le lijo tsena, ho bohlokoa ho noa lilithara tse 1,5 ho isa ho tse 2 tsa metsi ka letsatsi, kaha metsi a bohlokoa tšilong ea lijo, bakeng sa potoloho ea mali le ho laola mocheso oa 'mele. Ho ithuta haholoanyane ka metsi a nooang bona: Metsi a nooang.

Re bua feela ka lijo tse 7 le melemo ea tsona, leha ho le joalo, motheo oa phepo e nepahetseng le e leka-lekaneng ke mefuta ea lijo, ka hona ho bohlokoa ho fapana mefuta ea litlhapi, mohlala, le lijo tse ling tse boletsoeng, re hopole ho ja tse lekaneng , ho qoba ho fetelletsa litaba, tseo le tsona li leng kotsi bophelong ba hau.