Lijo ho loants'a khatello ea maikutlo le matšoenyeho
Litaba
- 1. Lijo tse nang le vithamine ea B e ngata
- 2. Lijo tse nang le li-tryptophan tse ngata
- 3. Meroho le litholoana
- 4. Lijo tse ruileng omega-3
- 5. Tee ea lekhasi la takatso
- Lenaneo la ho loants'a khatello ea maikutlo
Lijo tsa ho loants'a khatello ea maikutlo li lokela ho ba le lijo tse nang le thepa e thusang ho laola matšoenyeho le ho eketsa maikutlo a boiketlo, joalo ka matokomane, libanana, habore le tee ea makhasi a litholoana.
Ntle le ho ntlafatsa maikutlo le ho fokotsa ho tšoenyeha, ho ja lijo tsena khafetsa ho thusa ho sireletsa 'mele tšenyo e bakiloeng ke khatello ea maikutlo, joalo ka hlooho, ho hlotheha ha moriri, ho nona haholo le ho tsofala pele ho nako. Kahoo, lijo tse loantšang khatello ea maikutlo li lokela ho kenyelletsa lijo tse latelang:
1. Lijo tse nang le vithamine ea B e ngata
Vithamine B e teng lijong tse kang lettuce, avocado, linate, linate, walnuts le lithollo tse felletseng, tse kenyelletsang bohobe bo sootho, raese le pasta e felletseng ea koro le oats.
Li-vithamine tsa B li nka karolo tlhahiso ea matla 'meleng mme li thusa ho ntlafatsa tšebetso ea sistimi ea methapo, ho thusa ho phomola.
2. Lijo tse nang le li-tryptophan tse ngata
Lijo tse nang le li-tryptophan li thusa ho loantša khatello ea maikutlo hobane li eketsa tlhahiso ea serotonin, hormone e entsoeng bokong e u fang boiketlo le ho u thusa ho phutholoha. Tryptophan e ka fumaneha lijong tse kang libanana, chokolete e lefifi, cocoa, habore, chisi, matokomane, likhoho le mahe. Bona lenane le felletseng Mona.
3. Meroho le litholoana
Meroho le litholoana li na le livithamini, liminerale le flavonoids tse ngata, e leng lintho tse nang le matla a phahameng a antioxidant le tse tlatsetsang ho fokotsa khatello ea mali, ho thusa ho phomola le ho loantša khatello ea maikutlo. Lijo tsa mantlha sehlopheng sena tse thusang ho qoba khatello ea maikutlo ke tholoana ea takatso e matla, wiki, lamunu, ciliegia le meroho e tala e lefifi, joalo ka kale, spinach le broccoli.
4. Lijo tse ruileng omega-3
Omega-3s e ka fumanoa lijong tse kang tuna, salmon, sardine, peo ea flaxseed le chia, linate le yolk ea mahe. Ke mofuta oa mafura a matle a thusang ho fokotsa ho ruruha 'meleng le taolo ea cortisol, hormone ea khatello ea maikutlo.
Ntle le moo, e nka karolo ho thehoeng ha methapo ea kutlo mme e bohlokoa bakeng sa phetiso ea tšusumetso ea methapo, e thusang ho ntlafatsa mohopolo le ho thibela mafu a kang Alzheimer's, Parkinson's le mathata a pelo. Ithute melemo eohle ea omega-3.
5. Tee ea lekhasi la takatso
Ho feta tholoana ka boeona, makhasi a litholoana a litakatso a thusa ho phomola le ho loantša khatello ea maikutlo ka ho rua li-alkaloid le flavonoids, lintho tse thusang ho khutsisa sistimi ea methapo le ho phomotsa mesifa, ntle le ho sebetsa joalo ka bohloko ba bohloko.
Ho noa kopi e le 'ngoe ea tee ea tholoana ea takatso e matla bosiu ho thusa ho ntlafatsa phefumoloho, ho kokobetsa ho otla ha pelo, ho thibela migraine le ho loants'a ho hlobaela, ho khahlisang phomolo e hlokahalang ho robala hantle bosiu. Bona Mokhoa oa ho sebelisa tholoana ea takatso ho robala hantle.
Ho bohlokoa ho hopola hore molemong oa ho fumana melemo ea ho fokotsa khatello ea maikutlo le matšoenyeho, lijo tsena li tlameha ho jeoa khafetsa ka mokhoa o nepahetseng oa ho ja. Ntle le moo, tšebeliso ea lijo tse nang le mafura, tsoekere, lijo tse halikiloeng le lijo tse sebelisitsoeng, joalo ka boroso, bacon, li-biscuits tse kentsoeng le moro oa nama ea khomo o halikiloeng, ho lokela ho qojoa.
Lenaneo la ho loants'a khatello ea maikutlo
Tafole e latelang e bontša mohlala oa lenane la lijo tsa matsatsi a 3 tse loantšang khatello ea maikutlo.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | 200 ml ea lero la lamunu le lihoete + 1 omelet ea mahe le chisi | 200 ml ea lebese + lilae tse 2 tsa bohobe bo felletseng ba lijo-thollo le chisi ea ricotta | Banana Smoothie e nang le habore |
| Seneke sa hoseng | motsoako oa cashew le linate tsa Pará | 2 kiwis + 1 col ea sopho ea goji melee | Manoko a 15 + mabokose a 2 a chokolete 70% |
| Lijo tsa mots'eare | Khoho e halikiloeng e nang le phofo ea flaxseed + 4 col ea sopho ea raese + 2 col ea linaoa + lettuce, rantipole le salate ea likomkomere | Sengoathoana sa 1/2 sa salemone e halikiloeng + raese e sootho + salate ea spinach e nang le rantipole e grated | Pasta ea tuna (e nang le pasta ea wholegrain) + mongobo oa langa le le lej + broccoli e nang le mouoane |
| Seneke-thapama | 1 yogurt e hlakileng le banana + 1 teaspoon ea chia | Lilae tse 2 tsa papaya e sithabetseng + khaba e 1 ea habore | 4 tablespoons ea avocado + 1 teaspoon ea mahe a linotši |
Ntle le ho etsa liphetoho lijong tsa hau, ho ikoetlisa khafetsa ho thusa ho fokotsa khatello ea maikutlo le ho eketsa tlhahiso ea lihormone tse u fang boikutlo ba boiketlo.
Ho ithuta ho kenya lijo tsena lijong tsa hau, shebella video e latelang ho setsebi sa rona sa phepo e nepahetseng:
Abelana
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