Lijo ho hloekisa sebete
Litaba
- Seo u ka se jang ho hloekisa sebete
- Seo u sa lokelang ho se ja lijong tsa sebete
- Lenaneo la matsatsi a 3 ho hloekisa sebete
Ho hloekisa sebete sa hau le ho hlokomela bophelo ba hau bo botle, ho kgothaletswa ho latela lijo tse nang le mafura a mangata, ntle le ho kenyelletsa lijo tsa hepatoprotective, joalo ka sirilamunu, acerola kapa turmeric.
Ntle le moo, ho bohlokoa ho eketsa ts'ebeliso ea metsi le ho qoba ho noa lino tse tahang, hobane joala bo kopantsoe ka setho sena mme ka hona, ho kenella ha bona ho ka baka ho ruruha ho hoholo.
Sebete se etsa mesebetsi e mengata 'meleng, maemong a metabolism le ts'ebetsong ea tšilo ea lijo, kahoo ho bohlokoa ho boloka bophelo bo botle ka ho ja hantle. Leha ho le joalo, ho na le mafu a sebete a hlokang lijo tse fetotsoeng le ho feta, joalo ka lefu la sebete kapa mafura a sebete. Bona hore na lijo li joang bakeng sa lefu la sebete le mafura a sebeteng.
Seo u ka se jang ho hloekisa sebete
Ho hlokomela bophelo bo botle ba sebete ho bohlokoa ho eketsa tšebeliso ea litholoana le meroho, hobane ke lijo tse nang le li-antioxidants le fiber, tse thusang ho laola tsoekere maling le ho fokotsa ho monya ha k'holeseterole mala.
Ntle le moo, bohobe, li-noodle kapa lijo-thollo li lokela ho jeoa ka botlalo, leha ho le joalo maemong a lefu la sebete kapa lefu la ho thatafala ha sebete, tšebeliso ea tsona ka mokhoa o sa amaneng le eona e bonts'oa ho tsamaisa tšilo ea lijo.
Liprotheine li lokela ho ba mafura a tlase, lebese le tlotsitsoeng, li-yoghur tsa tlhaho le chisi tse tšoeu, joalo ka ricotta kapa chisi ea kottage, li ka kenyelletsoa lijong. Ka har'a liprotheine tse omeletseng, tlhapi, Turkey le kana e se nang letlalo e lokela ho jeoa.
Haele hantle, lijo li lokela ho phehoa ka mokhoa o besitsoeng, o phehiloeng kapa o besitsoeng ka ontong, o nang le linoko tse fokolang, le litlama kapa lijo tse ling tse nang le li-antioxidants, joalo ka konofolo, oregano, turmeric, parsley, parsley, sinamone kapa onion, mohlala.
Lijo tse ling tse ka kenyelletsoang lijong le tse nang le tšireletso e matla sebeteng ke artichoke, rantipole, chicory, sirilamunu, tse tala, tamati, liapole, plums, lesere, acerola, morara, mahapu, beet, eggplant, asparagus le metsi. Ntle le moo, ho a khonahala ho noa artichoke, bilberry kapa tee ea meutloa ho fumana mofuta o tšoanang oa tšireletso sebeteng.
Sheba video ena bakeng sa malebela a mang a ka u thusang ho hloekisa sebete sa hau kapele:
Seo u sa lokelang ho se ja lijong tsa sebete
Lijo tse ling tse lokelang ho qojoa lijong tsa mofuta ona, ho qoba ho imetsa sebete haholo ke tsena:
- Lino tse tahang;
- Lijo tse halikiloeng;
- Nama e khubelu;
- Botoro, majarine, tranelate e bolila le lebese le koahetsoeng;
- Cream chisi, chisi e mosehla le lisoseje;
- Lebese lohle le li-yogurt tse tsoekere;
- Lijo tse hoammeng kapa tse lokisitsoeng;
- Tsoekere, likuku, cookies, chokolete le tse ling lijo tse bobebe;
- Lijo tse tsoetseng pele indastering le lino-mapholi;
- Mayonnaise le lisoso tse ling.
Oli ea mohloaare e lokela ho beoa lijong tafoleng, e le hore e boloke litšobotsi tsa eona tse ntle 'me ha ea lokela ho sebelisoa le ka mohla oli kapa mafura a mang bakeng sa ho etsa lijo.
Lenaneo la matsatsi a 3 ho hloekisa sebete
Lenaneo lena ke mohlala oa matsatsi a mararo a latelang litataiso tsa phepo ho hloekisa sebete:
Lijo | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
Lijo tsa hoseng | Khalase e le 1 ea lero la lamunu le sa tsoekere + lilae tse 2 tsa bohobe bo felletseng bo nang le chisi e tšoeu | Kofi ea lebese le khutsitsoeng + banana, oat le sinamone li-pancake | Khalase e le 1 ea sirilamunu e se nang tsoekere + mahe a halikiloeng a nang le chisi e tšoeu + 2 toast kaofela |
Seneke sa hoseng | Strawberry smoothie e lokiselitsoeng ka yogurt e hlakileng | 1 nkho ea gelatin | Banana e le 1 e nang le sinamone |
Lijo tsa mots'eare | 90 dikgerama tsa sefuba sa kana se halikiloeng + likhaba tse 4 tsa raese + lettuce le salate ea rantipole | 90 dikgerama tsa hake + likhaba tse 4 tsa litapole tse mashed + salate ea asparagase le tamati | 90 dikgerama tsa turkey li khaola likotoana + likhaba tse 4 tsa raese ka turmeric + lettuce le salate ea langa le le lej |
Seneke-thapama | Li-toast tse 3 tse nang le guava ea tlhaho ea 100% | 240 mL ea lero la mahapu + 2 toast e felletseng e nang le chisi e tšoeu | 240 mL ea yoghurt e hlakileng le likhaba tse 2 tsa oats |
Litefiso tse khothalletsoang lijong ka 'ngoe li fapana ho latela lilemo, bong, nalane ea bophelo bo botle le boikoetliso ba motho ka mong, ka hona ho bohlokoa ho ikopanya le setsebi sa phepo e nepahetseng ho etsa lijo tse ikhethileng.