Lijo tse 10 tse u thusang ho theola boima ba 'mele

Litaba

• 1. pere
• 2. Sinamone
• 3. Semela se lenngoeng
• 4. Raese e sootho
• 5. Li-oats
• 6. Koporo ea koro
• 7. Fragole
• 8. Tee e tala
• 9. E tlatsitsoe
• 10. Limela tsa linaoa

Lijo tse u thusang ho theola boima ba 'mele ke tse ntlafatsang tsamaiso ea mala, ho loantša ho boloka metsi, ho potlakisa metabolism kapa ho thusa ho chesa likhalori tse kang mahapu, oats le eggplant, mohlala.

Lijo tsena li lokela ho jeoa letsatsi le letsatsi ho pholletsa le letsatsi, hammoho le tloaelo ea ho ikoetlisa khafetsa le phepo e nepahetseng e se nang tsoekere, lipompong, mafura, lijo tse halikiloeng le lijo tse sebelisitsoeng. Ntle le moo, ho bohlokoa hape ho ikoetlisa letsatsi le letsatsi, joalo ka ho tsamaea makhetlo a 3 ka beke hora e le 'ngoe.

1. pere

Pear e na le metsi a mangata 'me e na le likhoele tse sa keneleng metsi tse 71%, ho netefatsa maikutlo a ho khora le ho ntlafatsa tsamaiso ea mala. Ntle le moo, tsoekere ea tlhaho ea litholoana e tlosa litakatso tsa lipompong mme butle-butle e eketsa tsoekere maling, e thusang ho fokotsa tlala le ho qoba tšebeliso ea lijo tse nang le tsoekere.

Mokhoa oa ho ja: Ho u thusa ho theola boima ba 'mele, e lokela ho nooa metsotso e 20 pele ho lijo tse kholo.

2. Sinamone

Sinamone ke setlolo se nkhang hamonate se ka bakang phello ea thermogenic 'meleng, e ka eketsang metabolism le ho eketsa ts'ebetso ea ho chesa mafura a' mele.

Ntle le moo, sinamone e boetse e thusa ho fokotsa li-spikes tsa tsoekere maling, ho eketsa kutloisiso ea insulin le ho fokotsa insulin ho hanyetsa, eo hape e ratang ho theola boima ba 'mele.Lijo tse ling tse nang le thepa ea thermogenic ke ginger, pepere e khubelu, kofi le tee ea hibiscus. Ithute haholoanyane ka lijo tsa thermogenic.

Mokhoa oa ho ja: Sinamone e ka kenyelletsoa habonolo litokisetsong tse fapaneng, joalo ka litholoana, maro, smoothies, kofi, tee, kuku le cookies, mohlala.

3. Semela se lenngoeng

Semela se lenngoeng, ntle le ho ba tholoana ea khalori e tlase, kaha ligrama tse 100 li na le likhalori tse 24 feela, e boetse e na le fiber, e thusa ts'ebetsong e nepahetseng ea mala, ho loantseng k'holeseterole e mpe le tšilo ea lijo e mpe, ho hlahisa maikutlo a ho khora.

Ho feta moo, e na le metsi a mangata, livithamini le liminerale, 'me e na le lik'hilojule tse tlase, e thusang ho loants'a ho boloka metsi le ho theola' mele.

Mokhoa oa ho ja: Hoa khoneha ho lokisa metsi le li-eggplant letsatsi lohle ho fapana le metsi. Hape hoa khoneha ho kenya li-eggplant ho salate le ho li pheha ka mokhoa oa likhapetla, mohlala. Bona mefuta e meng ea diresepe bakeng sa ho theola boima ba 'mele ka ho ja eggplant.

4. Raese e sootho

Raese e sootho, ho fapana le raese e tšoeu, e na le fiber e ngata, e thusa ho eketsa khora le ho etsa hore palo ea lijo e jeoe hanyane. E boetse e na le livithamini tsa B, zinc le selenium, e leng limatlafatsi tse thibelang mali ho ntlafatsa tsamaiso ea mali, ho tsepamisa mohopolo le mohopolo.

Mokhoa oa ho ja: Ho bohlokoa hore chelete e lokelang ho jeoa e laoloe, hobane leha e le lijo tse felletseng, ha o ja ho feta tekano e qala ho ba le litlamorao tse fapaneng. Haeba u batla ho tseba hore na ke karolo e feng e loketseng, sepheo ke ho batla tataiso ho setsebi sa phepo e le hore tlhahlobo e ka etsoa mme leano la phepo e lumellanang le litlhoko tsa motho le ea bontšoa.

5. Li-oats

Li-oats li na le likhoele tse qhibilihang le liprotheine, tse fanang ka satiety le ho laola mala. Ntle le moo, ts'ebeliso ea eona e boetse e thusa ho laola tsoekere ea mali le ho laola k'holeseterole e phahameng, ho etsa hore tlala e nke nako e telele ho fihla.

Mokhoa oa ho ja: Li-habore li tenyetseha haholo 'me li ka jeoa ka sebopeho sa motoho kapa tsa eketsoa litholoana tse khethiloeng, livithamini, likuku le cookies.

6. Koporo ea koro

Koro ea koro e na le fiber e ngata haholo, e na le ligrama tse 12,5 tsa fiber bakeng sa ligrama tse 100 tsa lijo, 'me e na le likhalori tse fokolang,' me e ka sebelisoa ho loants'a ho qhibiliha, ho thusa ho laola tsoekere ea mali le ho eketsa khora.

Mokhoa oa ho ja: Kaha ha e fetole tatso ea lijo, e ka kenyelletsoa litokisetsong tsohle tsa ho fokotsa ho monya mafura mala. Ithute ho sebelisa matlapi a korong.

7. Fragole

Strawberry, ntle le ho ba le likhalori tse fokolang, e na le fiber e ngata, e thusa ho laola maemo a tsoekere ea mali le ho eketsa maikutlo a ho khora, e fokotsa palo ea likhalori tsa letsatsi le letsatsi tse kenngoeng le ho khothaletsa ho theola boima ba 'mele. E boetse e na le vithamine ea C, folate le metsoako e meng ea phenolic e fanang ka litlamorao tsa antioxidant le anti-inflammatory.

Mokhoa oa ho ja: Tholoana ena e ka jeoa e felletse kapa ka maro, hape e ka sebelisoa ho hlophiseng lero la detox ho ntlafatsa metabolism. Sheba lipepe tse ling tsa lero la detox.

8. Tee e tala

Tee e tala e na le thepa ea thermogenic, e potlakisa metabolism le ho chesa mafura. Lebaka ke hobane e na le k'hafeine e ngata, e khothatsang e thusang ho chesa mafura nakong ea boikoetliso. Ntle le moo, e na le li-catechin tse ngata, tse nang le li-antioxidants tse thusang ho ntlafatsa metabolism. Bona melemo e meng ea tee e tala.

Mokhoa oa ho itokisetsa: Tee e tala e lokela ho jeoa tlasa tataiso ea ngaka kapa setsebi sa phepo le ho e pheha, eketsa khaba e le 1 ea setlama ka kopi e le 1 ea metsi a belang, e tlohele hore e eme metsotso e ka bang 10.

9. E tlatsitsoe

Li-flaxseed li na le li-antioxidants le omega-3, mofuta oa mafura a matle a thusang ho laola k'holeseterole le ho fokotsa ho ruruha 'meleng, ho nolofatsa mokhoa oa ho theola boima ba' mele. Ho phaella moo, e na le likhoele tse ngata tse ntlafatsang ts'ebetso ea ts'ebetso ea lijo le ho eketsa satiety. Ithute haholoanyane ka melemo ea flaxseed.

Mokhoa oa ho ja: Morero o motle ke ho ja limela tsa folaxe tse silafalitsoeng kapa ka mokhoa oa phofo, mme khaba e le 1 kapa 2 e ka eketsoa lithollo, lisalate, maro le yoghurts. E ka kenyelletsoa hape ha ho lokisoa bohobe, liphae le likuku.

10. Limela tsa linaoa

Limela tse kang linaoa, lierekisi, lensisi le li-chickpea ke mehloli ea liprotheine le fiber, tse eketsang khora le ho loantša ho sokela.

Mokhoa oa ho ja: Ho sebelisa likhaba tse 4 ka letsatsi ho lekane ho fumana melemo ea hona, haholo ha e jeoa hammoho le raese e sootho, kaha motswako ona o etsa protheine ea boleng bo holimo.

Sheba malebela a mang ho tsoa ho setsebi sa rona sa phepo ho loants'a tlala nakong ea lijo: