Lijo tse sebetsang ke eng le hore na li etselitsoe eng

Litaba

• Lethathamo la lijo tse sebetsang
• Recipe e nang le lijo tse sebetsang

Lijo tse sebetsang ke tse nang le lintho tse nang le melemo e 'maloa ea bophelo bo botle, ka hona, li ka thusa ho thibela le ho phekola maemo a mang a bophelo bo botle a kang lefu la tsoekere, ts'ilo ea lijo e sa sebetseng le ho sokela, mohlala.

Kahoo, e nkuoa e le phepo e sebetsang, e nang le lijo tse ncha le tsa tlholeho, tseo ntle le phepo hape li sirelletsang 'mele mafung. Ho na le lijo tse 'maloa tse sebetsang le tse netefatsang eseng feela tatso empa hape le limatlafatsi le likhalori tse hlokahalang bakeng sa ts'ebetso e nepahetseng ea' mele.

Kaha e na le melemo e 'maloa ea bophelo bo botle, lijo tse sebetsang le tsona li thusa ho fokotsa litšenyehelo tse amanang le tlhokomelo ea bophelo bo botle, joalo ka meriana ea k'hemisteng, ho beoa ke lingaka kapa litlhahlobo tsa bongaka, ka mohlala, hobane lijo tsena li matlafatsa' mele 'me li thatafalletsa ho hlaha mafu.

Lethathamo la lijo tse sebetsang

Lijo tse sebetsang li lokela ho jeoa molemong oa ho ntlafatsa boleng le tebello ea bophelo ba batho, hobane ka lebaka la thepa ea bona, ba fokotsa menyetla ea mafu a sa foleng, joalo ka mofets'e le lefu la tsoekere. Lijo tse ling tse sebetsang e ka ba:

• Litlhapi tsa sardine, peo ea chia le walnutskaha ba ruile omega 3, e thusang ho theola menyetla ea lefu la pelo, ho loantša ho ruruha le ho thusa ho ntlafatsa bokhoni ba boko.
• Tamati, guava le mahapuhobane ba na le li-lycopene tse ngata, antioxidant e thusang ho theola k'holeseterole le ho fokotsa menyetla ea mofetše oa senya.
• Yogurt le kefir, e leng lijo tse nang le li-probiotics, e leng libaktheria tse ntle tse laolang mala ho qoba ho qhibiliha le ho thibela ponahalo ea mofetše oa mala.
• Poone, kiwi le zucchini, tse ruileng lutein le zeaxanthin, li-antioxidants tse thibelang ho senyeha ha macular le ponahalo ea lera la mahlo.
• Tee e tala, morara o pherese le veine e khubelu, hobane ke lijo tse nang le katekine tse thusang ho thibela mefuta e fapaneng ea mofets'e le ho matlafatsa sesole sa 'mele.
• Poone le soya, hobane li na le li-phytosterol e leng lintho tse thusang ho theola k'holeseterole le ho fokotsa kotsi ea lefu la pelo.
• Limela tsa lijo-thollo, litholoana tsa takatso le lialmonde tse nang le letlalo, kaha ke lijo tse nang le fiber, li thusa ho laola mala ka ho fokotsa menyetla ea ho ba le mofetše oa mala.

Ntle le moo, likhoele li thusa ho fokotsa k'holeseterole ka ho fokotsa ho monya mafura, ho laola lefu la tsoekere hobane le thibela tsoekere ho nyoloha kapele maling le ho loantša botenya ka ho fokotsa takatso ea lijo. Tseba lijo tse ling tse nang le fiber.

Recipe e nang le lijo tse sebetsang

Lijo tse sebetsang li lokela ho ba karolo ea bophelo ba letsatsi le letsatsi, 'me li ka kenyelletsoa lijong tsa hoseng, lijo tse bobebe, tsa mots'eare le tsa mantsiboea. Tsela e 'ngoe ea ho ja lijo tse' maloa tse sebetsang ke salate ea soya, mohlala.

Lisebelisoa

• 1 senoelo le soya;
• Litamati tse 2;
• Anyezi e le 1;
• Li-clove tse 2 tsa konofolo;
• 1 tablespoon ea oli ea mohloaare;
• Lekotikoti le le leng la poone;
• Khaba e 1 ea peo ea chia;
• Dipole tse 2 tsa lialmonde tse khethiloeng ka letlalo.

Mokhoa oa ho itokisa

Pheha soya ka litara e le 1 ea metsi 'me u e tlohele hore e lule hora e le' ngoe. Sauté litamati ka oli ea mohloaare e khethiloeng, eiee le konofolo. Kenya soya le poone. Tlosa setofo ebe qetellong u eketsa peo ea chia le lialmonde tse khethiloeng.

Haeba u sa rate litholoana le meroho kapa u leka lijo tse ncha, shebella video e ka tlase 'me u ithute hore na u etse eng ho leka ho qala ho natefeloa ke lijo tsena.