Lijo tse 8 tse ntle ka ho fetisisa tseo u ka li jang pele ho letsatsi

Litaba

• Chokolete e Lefifi
• Kokonate Metsi
• Hummus le celery
• Likotoana tsa Turkey
• Peo ea Mokopu
• Lialmonde tsa sinamone
• Tee e Tala
• Toast ea mahe a linotši
• Tlhahlobo bakeng sa

O batla ho shebahala o le motle ka hohle kamoo ho ka khonehang bakeng sa letsatsi le leng le le leng, leha o ka ba le monna oa hau mme haholo-holo ka letsatsi la pele.'Me nako eo kaofela u tsepamisitse maikutlo ho bokelleng seaparo se nepahetseng, ho etsa meriri le litlolo, le ho letsetsa metsoalle ea hau maikutlo a bobeli (kapa a boraro… kapa a bone) ho ka u siela nako ea ho nahana ka seo u se jang.

Sebakeng sa ho nanabela eng kapa eng-kapa ho hobe, ha ho letho le jang lijo tse tla u thusa ho khantša bosiung bona ka ho bata mala, ho matlafatsa matla a hau le ho felisa matšoenyeho ohle. Eya mo lata, ngwanana.

Chokolete e Lefifi

Le ha ts'ebeliso e tloaelehileng ea chokolete e lefifi e ka fokotsa maemo a cortisol (hormone ea khatello ea maikutlo) le catecholamines (li-amino acid tse bakang karabelo ea "ho loana kapa ho fofa"), ho ba le kalafo le hona ho fokotsa matšoenyeho hanghang, ho latela phuputso koranteng. Metsoako. Tsokolate e ka eketsa serotonin, neurotransmitter e ikutloang e thabile bokong, ho bolela Kristin Kirkpatrick, RD, motsamaisi oa bophelo bo botle Cleveland Clinic, mohlomong ke ka lebaka leo u nang le maikutlo a khutsitseng le a khotsofetseng. Khetha bar e nang le bonyane karolo ea 70 lekholong ea cacao, 'me kaha ounce e le' ngoe e na le lik'hilojule tse 170, ela hloko boholo ba karolo ea hau.

Kokonate Metsi

Haeba u felloa ke metsi 'meleng ho tloha letsatsing le lelelele la mosebetsi kapa ho ikoetlisa pele ho nako, matla a hau a matla a kanna a teba. Finyella metsi a kokonate, a fanang ka metsi ka tsela e hlakileng H2O e ke keng ea leboha ka li-electrolyte tsa eona. Sena se kopantsoe le tsoekere e bonolo, e etsahalang ka tlhaho e tla thusa ho hlasimolla moxie ea hau, ho bolela Erin Palinski-Wade, RD, sengoli sa buka. Lijo tsa Belly Fat Bakeng sa Dummies.

Hummus le celery

Celery ke diuretic ea tlhaho (hello, flat belly) e nang le lik'hilojule tse fokolang tse nang le fiber e ngata e tla u thusa hore u lule u e-na le letsatsi, ho bolela Palinski-Wade. Kopanya lithupa tse tharo tse kholo tse nang le likhaba tse 2 tsa hummus, tse nang le mafura a monounsaturated a ka u thusang ho tsitsisa tsoekere maling ho thibela maikutlo a sa tsitsang.

Likotoana tsa Turkey

Seneke sena sa carb e tlase, se nang le protheine e ngata se ka u thusa ka li-jitters tsa pele ho letsatsi. Turkey e ruile L-tryptophan, e leng amino acid e etsang hore ho be le serotonin, e leng se hlahisang phello e khathollang. Palinski-Wade e khothaletsa li-ounces tse 3 ho isa ho tse 4.

Peo ea Mokopu

Ho ikutloa u lethargic letsatsi le letsatsi e ka ba sesupo sa hore ha u fumane magnesium e lekaneng lijong tsa hau. Magnesium e kenya letsoho ho silafatseng tsoekere hore e be matla, ka hona, ho ba tlase le hanyane letsoai lena ho ka baka ho kenella pepeng ea hau, Palinski-Wade o re. Ounsi e le 'ngoe (hoo e ka bang 1/4 ea senoelo) ea peo ea mokopu e na le halofo ea magnesium ea hau ea letsatsi le letsatsi e khothaletsoang, kahoo e-ba le lihora tse seng kae pele ho letsatsi la hau ho matlafatsa ho tsoha le ho tsamaea.

Lialmonde tsa sinamone

Ka lik'halori tse 163, ligrama tse 6 tsa protheine, le ligrama tse 3.5 tsa fiber ka por onza, lialmonde ke seneke se monate ho u tšoara ho fihlela u kopana lijong tsa mantsiboea. Beha linate tsa hau ka mokotleng oa ziptop, u fafatse ka likhabapo tse 1 1/2 tsa sinamone, u li koale, 'me u sisinyehe. Patlisiso e bonts'itse ho eketsa sinamone e ngata lijong ho ka thusa ho laola maemo a tsoekere maling nakong ea metsotso e 15 ho isa ho e 90, mme seo se ka thusa ho boloka ho hlonama.

RELATED: Lijo tse Molemohali ho Matlafatsa Maikutlo a Hao

Tee e Tala

Sip kappa e tala bonyane metsotso e 30 pele ho letsatsi la hau bakeng sa matlafatso ea tlhaho ea matla. Li-ouniti tse robeli li na le li-milligram tse 24 ho isa ho tse 40 tsa caffeine, e leng se ka etsang hore u phutholohe lihora tse peli ho isa ho tse tharo, Palinski-Wade o re. Bonus: Phuputso e 'ngoe e fumane hore ts'ebeliso ea tee e tala e ka thusa ho boloka phefumoloho e le ncha ho fihlela lihora tse peli - e sebetsa hantle le ho feta ho hlatsoa meno, menoana le ho hlafuna chepisi ka ho tlosa monko o monate le ho thibela likokoana-hloko molomong oa hau.

Toast ea mahe a linotši

Elizabeth Somer, R.D., mongoli oa Eja Tsela Ya Hao E Ya Thabong. Ho lula u hatsetse ka ho kopana le mohlankana oa hau ea chesang, o khothaletsa banana e nang le halofo ea lijo-thollo tsa Senyesemane muffin e nang le mahe a linotši kapa halofo e nyane ea sinamone raisin bagel e nang le jeme.

Tlhahlobo bakeng sa