Lijo tse loantšang khatello ea maikutlo le ho ntlafatsa maikutlo
Litaba
Ho loants'a matšoao a khatello ea maikutlo le ho khothaletsa boleng ba bophelo, ho bohlokoa hore motho a be le lijo tse nang le lijo tse ngata tse khothalletsang tlhahiso ea serotonin le dopamine, e leng lintho tse ikarabellang bakeng sa maikutlo a monate le boiketlo 'meleng. Kahoo, tse ling tsa lijo tse ka kenyelletsoang bophelong ba letsatsi le letsatsi ke mahe, tlhapi, libanana, linonyana tsa folaxe le chokolete e lefifi, mohlala.
Ho tepella maikutlong ke lefu la tsamaiso ea methapo le khetholloang haholo ke ho felloa ke matla le mokhathala o sa feleng, ho phekoloa ka ho beoa leihlo ke ngaka ea mafu a kelello le setsebi sa kelello, leha ho le joalo ho ja ho tlatselletsa ho etsa hore motho a ikutloe a le betere hape a thabile. Mona ke mokhoa oa ho khetholla matšoao a khatello ea maikutlo.
Menyu ea ho loants'a khatello ea maikutlo
Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 ho loants'a khatello ea maikutlo:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Banana smoothie, lebese, 1 khalase ea sopho ea oat + 1 col ea sopho ea pereate ea peanut | Kofi e sa tsoekere + samentjhisi ea bohobe bo felletseng le lehe le chisi | 1 yogurt e hlakileng e nang le habore + selae se le seng sa chisi |
| Kopano | Linate tsa cashew tse 10 + apole e le 'ngoe | Banana e mashed e 1 e nang le peanut butter | Khalase e le 1 ea lero la phaenapole le koena |
| Lijo tsa mots'eare | 4 kolofo ea sopho e entsoeng ka raese e sootho + 3 col ea sopho ea linaoa + meroho e tlisitsoeng ka oli ea mohloaare + 1 khabelo ea nama ea kolobe | Pastmeal e nang le tuna le tamati mongobo + salate e tala ka oli ea mohloaare le asene | Salmone e halikiloeng ka sesame + puree ea mokopu + 3 col ea sopho e sootho ea raese + salate e tala |
| Seneke-thapama | Khalase e le 'ngoe ea yoghurt e hlakileng e nang le fragole, kh'olone e le' ngoe ea chia le karolo ea 1/2 ea sopho ea linotsi | Jusi ea Acerola + toast e 3 e nang le chisi | Banana e le 1 + likarolo tse 3 tsa chokolete ea 70% |
Kalafo e lokela ho ba joang
Kalafo ea khatello ea maikutlo e lokela ho etsoa ho latela tataiso ea setsebi sa kelello kapa setsebi sa mafu a kelello, mme ho ka hlokahala, maemong a mang, ho sebelisa meriana. Ntle le moo, ho bohlokoa hore motho a bue le ho tsoa le metsoalle le ba lelapa, a qobe ho pata mathata, a be le lijo tse nang le li-tryptophan, a ikoetlise khafetsa le linako tsa kalafo khafetsa.
Ntle le moo, ho bohlokoa ho hopola hore khatello ea maikutlo ke lefu le tebileng mme ts'ehetso ea lelapa e bohlokoa ho hlola bothata bona. Kalafo e nepahetseng ntle le ho tela tlhokomelo e bohlokoa bakeng sa ho folisa khatello ea maikutlo. Bona malebela a mang a ho tsoa ho tepella maikutlong.
Ithute haholoanyane ka khatello ea maikutlo le seo o lokelang ho se etsa videong e latelang:
E Khahla
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