Lijo tsa Mediterranean: ke eng, melemo le hore na u ka e etsa joang

Litaba

• Melemo ea lijo tsa Mediterranean
• Melao ea 8 ea ho etsa lijo tsa Mediterranean
• 1. Qoba lihlahisoa tsa indasteri
• 2. Ja litlhapi le lijo tsa leoatleng
• 3. Oli ea mohloaare le mafura a matle
• 4. Lijo tse felletseng
• 5. Litholoana le meroho
• 6. Lebese le tlotsitsoeng ka metsi
• 7. Mehloli ea liprotheine
• 8. Lino
• Menyu ea lijo tsa Mediterranean

Lijo tsa Mediterranean, tse bitsoang hape lijo tsa Mediterranean, li ipapisitse le ts'ebeliso ea lijo tse ncha le tsa tlhaho joalo ka oli ea mohloaare, litholoana, meroho, lijo-thollo, lebese le chisi, mme ho a hlokahala ho qoba lihlahisoa tse tsoetseng pele joalo ka boroso, lijo tse hoammeng le mahobe a phofshoana.

Lijo tsena ha e le hantle ke mofuta oa lijo tse thusang ho fetola tsela eo u phelang ka eona, 'me ha se kamehla e hlokang ho ba le lik'hilojule tse tlase ho u thusa ho theola boima ba' mele, kaha ka tlhaho e ntlafatsa metabolism mme e rata ho laola boima ba 'mele.

Melemo ea lijo tsa Mediterranean

Lijo tsa Mediterranean ha se feela mokhoa oa ho theola boima ba 'mele, ke mokhoa oa bophelo, o atisang ho ba teng linaheng tse haufi le Leoatle la Mediterranean. Melemo ea eona ea mantlha ea bophelo bo botle ke:

• Kotsi e tlase ea ho ba le lefu la pelo, kankere, lefu la tsoekere le maloetse a fokolisang;
• E sireletsa 'mele ho tsoa ho atherosclerosis le thrombosis;
• E na le limatlafatsi tse ngata Ho feta lijo tse sebelisitsoeng, ho fana ka limatlafatsi tse ngata 'meleng;
• E thusa ho fapana lijo ho feta, ho etsetsa bana mahalapa, ho ba nolofaletsa ho ja meroho, meroho le lisalate.

Ho latela mokhoa oa bophelo oa phepelo ea lijo tsa Mediterranean, o lokela ho ja lijo tsa letsatsi le letsatsi tsa semela sa meroho, tse ncha, tse sa sebetsoang, tsa selemo le tsa lehae, o khetha ho reka limmarakeng tse nyane le mabenkeleng a litholoana le meroho, ho fapana le mabenkeleng a maholo.

Lekola melemo ea lijo tsa Mediterranean ka video e latelang:

Melao ea 8 ea ho etsa lijo tsa Mediterranean

Ho etsa lijo tsa Mediterranean, o tlameha ho fetola lijo tse o li jang ka tsela e latelang:

1. Qoba lihlahisoa tsa indasteri

Lijo li tlameha ho etsoa ka lihlahisoa tsa tlhaho, haholo-holo tsa semela sa meroho, joalo ka oli ea mohloaare, raese e sootho, soya, mahe le lebese. Ntle le moo, o lokela ho fetola lijo tseo u li rekang tse lokisitsoeng, joalo ka li-cookie le likuku, o khetha mefuta e iketselitsoeng.

Ho tlosa lihlahisoa tse tsoetseng pele ho tla thusa ho fokotsa tlhahiso ea chefo 'meleng, ho fokotsa ho ruruha le ho loants'a ho boloka metsi, ho thusa ka tlhaho ho thefula.

2. Ja litlhapi le lijo tsa leoatleng

Litlhapi kapa lijo tsa leoatleng li lokela ho jeoa bonyane makhetlo a 3 ka beke, kaha ke mehloli e metle ea liprotheine le mafura, joalo ka omega-3, e sebetsang e le anti-inflammatory, e thusang ho kokobetsa bohloko ba manonyeletso, ho ntlafatsa tsamaiso ea mali le ho thibela mafu a pelo . Bona melemo eohle ea omega-3.

3. Oli ea mohloaare le mafura a matle

Oli ea mohloaare le oli ea meroho e kang canola le oli ea folaxe li na le mafura a mangata a pelo, a thusang ho laola k'holeseterole le ho thibela lefu la pelo.

Ho fumana melemo, o tlameha ho eketsa oli ho itokiseng e lokiselitsoeng, ho ja likhaba tse 2 tse phahameng ka letsatsi. Oli ea mohloaare e boetse e lokela ho sebelisoa ho pheha, ho hohla le ho beseng nama kapa tlhapi. Oli ea soneblomo ha e sebelisoe hangata. Bona malebela a ho khetha oli ea mohloaare e ntle ka ho fetisisa suphamaketeng.

4. Lijo tse felletseng

Lijo tsa Mediterranean li na le lijo tse ngata tse kang raese, phofo, oats le pasta e felletseng, e nang le fiber, livithamini le liminerale tse ntlafatsang tšebetso ea 'mele, e loantšang ho sokela le ho fokotsa ho monya tsoekere le mafura ka maleng.

Ntle le lithollo, lijo li boetse li lokela ho ba le meroho e mengata ea protheine e joalo ka linaoa, linaoa tsa soya, likhantši, peo ea mokopu le limela tsa folaxe tse thusang ho matlafatsa mesifa le ho ntlafatsa metabolism.

5. Litholoana le meroho

Ho eketsa tšebeliso ea litholoana le meroho ke ntlha ea bohlokoa ea lijo tsena, kaha li tla fana ka likhoele, livithamini le liminerale bakeng sa metabolism, hape li tlise maikutlo a ho khora, li thusa ho theola boima ba 'mele. Ho khothalletsoa ho ja bonyane litholoana tse fapaneng tse 3 ka letsatsi, tloaelo e ntle ke ho ja tholoana e le 1 kamora 'ngoe le e' ngoe ea lijo, ekaba lijo tsa hoseng, tsa mots'eare, lijo tse bobebe le tsa mantsiboea.

Bona diresepe bakeng sa Maro a 7 a Detox ho theola boima ba mmele le ho hlwekisa mmele.

6. Lebese le tlotsitsoeng ka metsi

Ho ntlafatsa phepo e nepahetseng le ho fokotsa ts'ebeliso ea mafura, lebese le tlotsitsoeng, yoghurt ea tlhaho le chisi tse tšoeu tse kang ricotta le cottage li lokela ho khethoa, kapa mefuta e bobebe ea lihlahisoa e lokela ho khethoa. Ho natefisa yogurt ea tlhaho hanyane, o ka eketsa teaspoon e 1 ea mahe a linotši kapa jeme e iketselitsoeng.

7. Mehloli ea liprotheine

Lijo tse khubelu li tlameha ho ba le mafura, moo ho sa bonoeng karolo ea mafura, 'me e lekanyelitsoe ts'ebeliso e le' ngoe feela ka beke, ka hona ho na le sebaka sa ho ja le mahe, tlhapi le metsoako ea lijo-thollo eo hape e leng mehloli e metle ea liprotheine, joalo ka raese + linaoa, raese + lensisi kapa lierekisi tsa raese +.

8. Lino

Seno se loketseng haholo ho tima lenyora la ho tsamaea le lijo ke metsi, 'me u ka khetha metsi a tatso ka ho eketsa sirilamunu, kapa likhae tsa ginger. Ho phaella moo, khalase e le 1 ea veine ka letsatsi (180 ml) e lumelloa, haholo-holo ka mor'a lijo tsa mantsiboea.

Menyu ea lijo tsa Mediterranean

Se latelang ke mohlala oa lenane la matsatsi a mararo la lijo tsa Mediterranean:

Lenaneo lena le lokela ho etsoa ka meroho e metle ka ho khetheha, ho bohlokoa ho hopola ho eketsa khaba ea oli ea mohloaare e le 'ngoe lijong tsa mots'eare le tsa lijo tsa mantsiboea.