Lijo tse 9 Litlhoko tsohle tsa kichine e phetseng hantle

Litaba

• Sipinachi sa Lesea
• Peo ea Chia
• Litholoana
• Yogurt ea Segerike
• Sirilamunu
• Linate
• Phofo ea Protheine
• Quinoa
• Linoko
• Tlhahlobo bakeng sa

Ha ho tluoa tabeng ea ho ja bophelo bo botle, u lokela ho itokisetsa katleho.Ka mohlala, kichineng e tletseng likuku le lichipisi, e ke ke ea u khothalletsa hore u fihlele sengoathoana seo sa litholoana. E-ba bohlale ka ho boloka lintho tsena tse robong tse phetseng hantle tse bolokang nakoana 'me li tla u thusa ho otla lijo tse phetseng hantle ho sa tsotellehe hore na u hatelloa ke nako hakae.

Sipinachi sa Lesea

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Lahlela makhasi a seng makae kapa a mabeli a makhasi ana a nang le limatlafatsi hoo e ka bang lijo leha e le life, ho tloha ho smoothies ho ea ho sopho ho isa ho pastas. Ehlile u ke ke ua hlokomela tatso, empa kaha botala ba makhasi bo tletse tšepe, magnesium, vithamine A, vithamine K, le tse ling, 'mele oa hau o tla u leboha.

Peo ea Chia

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Kenya khaba ea lipeo tsena tse nyane tse ntšo lijong tsa hau tsa hoseng tsa smoothie kapa sekotlolo sa oatmeal bakeng sa qalo e matlafatsang ho fihlela letsatsi la hau. Ha e kopantsoe le mokelikeli, lipeo tse nyane tse ntšo lia ruruha, e leng se u thusang hore u ikutloe u phetse hantle ho feta, joalo ka taba ea hore peo ea chia ke mohloli o motle oa fiber le protheine. Ithute haholoanyane ka lipeo tsa chia mona.

Litholoana

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Litholoana tse jeoang habonolo li etsa lijo tse bobebe ha u le bohale 'me u ikemiselitse ho fihlella eng kapa eng. Boloka litholoana tse kang liapole, libanana, lipere le lilamunu tse kentsoeng ka kichineng ea hau hore o tle o tsebe ho nka senekefisi se phetseng hantle se nkehang habobebe neng le neng ha tlala e fihla.

Yogurt ea Segerike

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Hore na oe natefeloa ke litlolo tse 'maloa tse sa tsoa khuoa kapa o e sebelisa e le sebaka sa ho pheha ho khaola likhalori (e leke sebakeng sa tranelate e bolila, botoro, mayonnaise le tse ling), nonfat kapa mafura a mafura a Greek ke firiji e phetseng hantle e hlokahalang ( ntle le haeba o le vegan kapa lactose e sa mamellaneng).

Sirilamunu

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E pepeta ka metsing a hau, ka holim'a salate ea hau, kapa ka tee ea hau: Ho ba le sirilamunu kapa tse peli letsohong ke tsela e bonolo ea ho eketsa karolo ea lijo tse phehiloeng hae.

Linate

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Le hoja li ka 'na tsa e-ba le lik'hilojule tse ngata, linate tse seng kae li u thusa hore u lule u khotše,' me tse ngata li u fa tekanyo e hlokahalang haholo ea omega-3s ea pelo e phetseng hantle. Etsa bonnete ba hore tloaelo ea hau ea linate ke e phetseng hantle ka chate ena ea boholo ba linate le phepo e nepahetseng.

Phofo ea Protheine

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Haeba u leka ho theola boima ba 'mele, ho fumana protheine e lekaneng ho haha ​​mesifa e matla e lokela ho ba ea bohlokoa joaloka nako eo ue qetang u le boikoetlisong. Ho eketsa phofo ea protheine ho li-smoothie, lintho tse halikiloeng, le tse ling ho tla u thusa ho eketsa protheine ea hau ea letsatsi ntle le ho e nahana ho feta tekano. Hore na ha o na mamello ea vegan, vegan kapa lactose, ho na le likhetho tsa phofo ea protheine bakeng sa lijo tsohle.

Quinoa

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Lijo tse nepahetseng li kenyelletsa mefuta e mengata ea lithollo, empa ho boloka mokotla oa quinoa ka k'haboteng ea hau ho lula ho le bohlale. Lijo-thollo tse feto-fetohang li pheha ka potlako bakeng sa lijo tsa mantsiboea tse chesang, ha quinoa e setseng e kopana hantle le salate leha e le efe ho u boloka u khotsofetse nakong ea lijo tsa motšehare.

Linoko

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Lebokose le nang le linoko tse ngata le ka fokotsa ho itšetleha ha hau ka letsoai le tsoekere ho latsoa lijo tsa hau. Ka mohlala, eketsa sinamone e matlafatsang 'mele, e tsoekere maling kofi ea hau, kapa fafatsa teaspoon ea anti-inflammatory turmeric lijong tsa hau tse monate.

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