Lijo ho fokotsa lihloba
Litaba
Lijo tse fokotsang makhopho haholo-holo ke lijo-thollo le lijo tse nang le omega-3, joalo ka salmon le sardine, kaha li thusa ho laola tsoekere maling le ho fokotsa ho ruruha ha letlalo, ho bakang lihloba.
Ntle le moo, lijo tse nang le zinki tse ngata joalo ka linate tsa Brazil hobane li thusa ho fokotsa mafura letlalong le ho thusa ho foleng, ho qoba mabala a siiloeng ke lihloba.
Seo u ka se jang ho fokotsa lihloba
Lijo tsa mantlha tse lokelang ho kenyelletsoa lijong ho fokotsa lihloba ke tsena:
- Lihlahisoa tsohle: raese e sootho, li-noodle tse sootho, phofo ea wholegrain, quinoa, oats;
- Omega 3: sardine, tuna, salmon, flaxseed, chia;
- Peo: chia, flaxseed, mokopu;
- Lijo tse bobebe: tlhapi, khoho, mokholutsoane, letata le lepheo la nama ea kolobe;
- Vithamine A: rantipole, papaya, sepinichi, lehe la mahe, mango;
- Vithamine C le E: sirilamunu, lamunu, broccoli, avocado.
Ntle le ho nontša lijo tse lijong tsena, ho bohlokoa ho noa lilithara tse 2 ho isa ho 2,5 tsa metsi ka letsatsi e le hore letlalo le nosetsoe 'me le lokisoe hore le fole. Mona ke mokhoa oa ho etsa pheko e ntle ea lehae ea lihloba.
Lenaneo la ho loantša lihloba
Tafole e latelang e bontša mohlala oa lenane la lijo tsa matsatsi a 3 ho loantša lihloba le ho ntlafatsa letlalo:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Yogurt e nang le selae sa tlhaho + sa 1 sa bohobe bo felletseng ba lehe le ricotta | Litholoana tsa smoothie tse entsoeng ka lebese la almonde | Jusi ea lamunu + mahe a 2 a halikiloeng + selae se le seng sa papaya |
| Seneke sa hoseng | Linate tsa 3 tsa Brazil + 1 apole | Avocado e mashed ka mahe a linotši le chia | Yogurt ea tlhaho e nang le likhabapo tse 2 tsa chia |
| Lijo tsa mots'eare | Litapole tse besitsoeng ka ontong ka oli ea mohloaare + 1/2 salmon fillet + salate ea broccoli | 4 kolofo ea sopho e entsoeng ka raese e sootho + 2 col ea sopho ea linaoa + salate ea kana e halikiloeng + le lihoete, spinach le mango | Pasta ea tuna e nang le pasta ea wholegrain le sopho ea tamati + salate e tala |
| Seneke-thapama | 1 khalase ea lero le tala le phaenapole, rantipole, sirilamunu le k'habeche | Yoghurt ea tlhaho + liatla tse 1 tsa motsoako oa mabokose | Avocado smoothie e nang le lebese la meroho le mahe a linotši |
Lijo tse bakang lihloba
Lijo tse bakang lihloba ke lijo tse nang le tsoekere le mafura haholo, joalo ka chokolete, nama e mafura, lijo tse halikiloeng, lisoseje, lijo tse potlakileng, lijo tse hoammeng tse hoammeng le bohobe bo fetelletseng, lijo tse bobebe, li-cookie, lipompong le lebese le lihlahisoa tsa lebese.
Ha lijo li le mafura haholo 'me li ruile lik'habohaedreite tse bonolo joalo ka phofo, bohobe le cookies, litšoelesa tse sebaceous li hlahisa sebum e ngata mme masoba a lula a koaleha habonolo. Ka hona, nakong ea kalafo ea makhopho, ntle le ts'ebeliso ea lihlahisoa tse ikhethileng, ho bohlokoa hape ho noa metsi le ho ntlafatsa phepo, e thusang ho felisa chefo e teng 'meleng le ho ntlafatsa bophelo ba letlalo.
Kahoo, ntle le liphetoho lijong, ho ikoetlisa letsatsi le letsatsi ho boetse ho thusa ho laola makhopho, kaha ho ntlafatsa taolo ea tsoekere maling, tlhahiso ea 'mele ea lihormone le ho fokotsa mafura letlalong. Shebella video e latelang 'me u bone hore na ke tee e ntle ka ho fetisisa e omisang lihloba kapele haholo:
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