Lijo ho laola khatello ea mali
Litaba
- Seo u ka se jang
- Seo u lokelang ho se qoba
- Litlhare tsa lapeng bakeng sa khatello ea mali e phahameng
- Lenaneo la lijo tsa khatello ea meriana
- Ithute ho khetholla le ho kopana le barui ba nang le khatello ea mali e phahameng.
Lijong tsa khatello ea mali ho bohlokoa ho qoba ho eketsa letsoai nakong ea ho pheha lijo le ho qoba tšebeliso ea lijo tse tsoetseng pele indastering tse nang le sodium e ngata, e leng eona ntho e ikarabellang bakeng sa keketseho ea khatello ea mali. Ho feta moo, kofi, tee e tala le lijo tse mafura a mangata tse kang nama e khubelu, boroso, salami le bacon li lokela ho qojoa.
Hypertension ke keketseho ea khatello kahare ho methapo ea mali, e ka lebisang mathateng a kang ho hloleha ha pelo, ho se bone hantle, setorouku le ho hloleha ha liphio, mme ho bohlokoa ho etsa kalafo e nepahetseng ka lijo le meriana ho thibela mathata ana.
Seo u ka se jang
Ho laola khatello ea mali, o lokela ho ja lijo tse nang le litholoana, meroho le lijo tse felletseng, joalo ka lithollo, raese, bohobe, phofo le pasta, le lijo-thollo tse kang oats, chickpeas le linaoa.
Ho bohlokoa hape ho ja lijo tse se nang mafura a mangata, re khetha lebese le tlotsitsoeng le lihlahisoa tsa lebese le tlhapi le nama e omeletseng. Ntle le moo, motho o lokela ho tsetela mafura a matle, a sebelisa oli ea mohloaare ho pheha le ho ja litholoana le peo e nang le omega-3s, joalo ka flaxseed, chia, chestnuts, walnuts, linate le avocado letsatsi le letsatsi.
Lijo tse lumelletsoengSeo u lokelang ho se qoba
Lijong ho loants'a khatello ea mali motho o lokela ho qoba ho eketsa letsoai ho pheha lijo, ho tlosa sehlahisoa sena ka litlama tse nkhang hamonate tse fanang ka tatso lijong, joalo ka konofolo, onion, parsley, rosemary, oregano le basil.
Ho bohlokoa hape ho qoba tšebeliso ea lijo tse tsoetseng pele indastering tse nang le letsoai le ngata, joalo ka li-tenderizer tsa nama, nama kapa moro oa meroho, sopho ea soya, sopho ea Worcestershire, sopho e entsoeng ka phofo, li-noodle tsa hanghang le nama e sebetsitsoeng e kang boroso, boroso, bacon le salami. Bona malebela a ho fokotsa ts'ebeliso ea letsoai.
Letsoai le lokela ho fapanyetsanoa ka litlama tse nkhang hamonate
Lijo Tseo re Lokelang ho li Qoba
Ntle le letsoai, lijo tse nang le k'hafeine tse ngata tse kang kofi le tee e tala, lino tse tahang le lijo tse mafura a mangata, joalo ka nama e khubelu, lijo tse halikiloeng, li-pizza, lasagna e hoammeng le chisi e tšehla tse kang cheddar le sejana, li lokela ho qojoa. mafura a mangata a rata ho nona le ho qala ha atherosclerosis, e mpefatsang khatello ea mali.
Litlhare tsa lapeng bakeng sa khatello ea mali e phahameng
Ntle le lijo, lijo tse ling li na le thepa e thusang ho theola khatello ea mali ka tlhaho, joalo ka konofolo, sirilamunu, ginger le li-beet.
Li-tea tse ling tse sebetsang e le lithibelo tsa tlhaho le tse khathollang li ka sebelisoa ho laola khatello, joalo ka tee ea chamomile le mangaba. Bona kamoo u ka sebelisang lijo tsena ho: Pheko ea lapeng bakeng sa khatello e phahameng ea mali.
Lenaneo la lijo tsa khatello ea meriana
Tafole e latelang e bontša mohlala oa lijo tsa khatello ea meriana ea matsatsi a 3.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Lebese le khutsitseng + bohobe bo felletseng le chisi | Yogurt e nang le 'mele + oat cereal | Lebese le khutsitsoeng le kofi + toast e felletseng e nang le majarine |
| Seneke sa hoseng | 1 apole + li-chestnut tse 2 | Jusi ea fragola + li-cookie tse 4 kaofela | Banana e le 1 e nang le oat flakes |
| Lijo tsa mots'eare | Khoho ka ontong + 4 col ea sopho ea raese + 2 col ea sopho ea linaoa + salate e tala ea lettuce, langa le le lej le likomkomere | Litlhapi tse phehiloeng + litapole tse 2 tse mahareng + eiee, linaoa tse tala le salate ea poone | Khoho e halikiloeng e nang le mongobo oa langa le le lej + pepere ea wholegrain, pelepele, eiee, mehloaare, lihoete tse halikiloeng le broccoli |
| Seneke-thapama | Yoghurt e nang le mafura a tlase e nang le toast + e 4 e felletseng e nang le ricotta | Avocado smoothie e nang le lebese le tlotsitsoeng | Jusi ea k'habeche e tala + 1 bohobe bo felletseng le chisi |
Ntle le lijo, ho bohlokoa ho hopola hore hangata ho a hlokahala hape ho noa meriana ho laola khatello ho latela tataiso ea ngaka le ho ikoetlisa khafetsa ho theola khatello le ho ntlafatsa tsamaiso ea mali.
Ithute ho khetholla le ho kopana le barui ba nang le khatello ea mali e phahameng.
E Nkhothalelitse
Ke eng mosaic le litlamorao tsa eona tsa mantlha
