Lijo tse 27 tse ka u fang matla a mangata

Litaba

• 1. Libanana
• 2. Litlhapi tse mafura
• 3. Raese e sootho
• 4. Litapole tse monate
• 5. Kofi
• 6. Mahe
• 7. Liapole
• 8. Metsi
• Ho Lokisa Lijo: Mokhathala
• 9. Tsokolate e lefifi
• 10. Yerba maté
• 11. Meroho ea Goji
• 12. Quinoa
• 13. Oatmeal
• 14. Yogurt
• 15. Hummus
• 16. Edamame
• 17. Leleme
• 18. Li-avocado
• 19. Li-orang
• 20. Fragole
• 21. Peo
• 22. Linaoa
• 23. Tee e tala
• 24. Linate
• 25. Popcorn
• 26. Meroho e tala e makhasi
• 27. Li-beet
• Ntlha ea bohlokoa

Batho ba bangata ba ikutloa ba khathetse kapa ba fokotsehile ka nako e itseng motšehare. Ho haella ha matla ho ka ama mesebetsi ea hau ea letsatsi le letsatsi le ho o etsa o sa hlahise letho.

Mohlomong ha ho makatse hore ebe mofuta oa lijo tseo u li jang li bapala karolo ea bohlokoa ho khetholla matla a hau motšehare.

Le ha lijo tsohle li u fa matla, lijo tse ling li na le limatlafatsi tse ka thusang ho eketsa matla a hau le ho boloka ho falimeha le ho tsepamisa mohopolo ho pholletsa le letsatsi.

Mona ke lenane la lijo tse 27 tse pakiloeng hore li thusa ho phahamisa maemo a eneji.

1. Libanana

Libanana e ka ba se seng sa lijo tse ntlehali bakeng sa matla. Ke mohloli o motle oa li-carb, potasiamo le vithamine B6, tseo kaofela li ka thusang ho matlafatsa maemo a hau a matla ().

2. Litlhapi tse mafura

Litlhapi tse mafura tse kang saalmon le tuna ke mehloli e metle ea liprotheine, mafura acid le livithamini tsa B, tse li etsang lijo tse monate ho li kenyelletsa lijong tsa hau.

Ho sebelisoa salmon kapa tuna ho u fa mofuta oa omega-3 fatty acids le vithamine B12 () ea letsatsi le letsatsi.

Li-omega-3 fatty acids li bontšitsoe ho fokotsa ho ruruha, e leng sesosa se tloaelehileng sa mokhathala ().

Ebile, lithuto tse ling li bonts'itse hore ho noa li-supplement tsa omega-3 ho ka fokotsa mokhathala, haholo bakuli ba mofets'e le ba hlaphoheloang ke mofets'e ().

Ho feta moo, vithamine B12 e sebetsa le folic acid ho hlahisa lisele tse khubelu tsa mali le ho thusa tšepe ho sebetsa hantle 'meleng oa hau. Mefuta e metle ea lisele tse khubelu tsa mali le tšepe li ka fokotsa mokhathala le ho eketsa matla ().

3. Raese e sootho

Raese e sootho ke lijo tse matlafatsang haholo. Ha e bapisoa le raese e tšoeu, ha e sa sebetsoa hantle ebile e boloka boleng bo eketsehileng ba phepo e le fiber, livithamini le liminerale.

Senoelo sa halofo ea ligrama tse 50 tsa raese e sootho se na le ligrama tse 2 tsa fiber mme se fana ka karolo e kholo ea tlhahiso ea hau ea letsatsi le letsatsi (RDI) ea manganese, diminerale e thusang li-enzyme ho theola carbs le liprotheine ho hlahisa matla (,).

Ntle le moo, ka lebaka la fiber ea eona, raese e sootho e na le index e tlase ea glycemic. Ka hona, e ka thusa ho laola maemo a tsoekere ea mali le ho khothaletsa maemo a tsitsitseng a matla ho pholletsa le letsatsi.

4. Litapole tse monate

Ntle le ho ba monate, litapole ke mohloli o matlafatsang oa matla ho ba batlang tlatsetso e eketsehileng.

Senoelo se le seng (100-gram) se sebeletsang litapole se ka paka ligrama tse 25 tsa carbs e rarahaneng, ligrama tse 3.1 tsa fiber, 25% ea RDI bakeng sa mankanese, le ho fokotsa 564% ea RDI bakeng sa vithamine A (8) .

Ka lebaka la fiber ea litapole le carb e rarahaneng, 'mele oa hau o li sila butle, tse o fang matla a sa feleng ().

5. Kofi

Kofi e kanna ea ba lijo tsa pele tseo o ka nahanang ho li ja ha o batla matlafatso.

E na le k’hafeine e ngata, e ka fetang kapele ho tloha maling a hao ho ea bokong ba hao ’me ea thibela tšebetso ea adenosine, e leng methapo ea kutlo ea methapo e khutsisang tsamaiso ea methapo e bohareng ().

Ka lebaka leo, tlhahiso ea epinephrine - hormone e khothatsang 'mele le boko - ea eketseha.

Le ha kofi e fana ka likhalori tse peli feela ka kopi, litlamorao tsa eona tse u susumetsang li ka u etsa hore u hlaphoheloe u be u tsepamise maikutlo.

Ha ho khothaletsoe ho ja ho feta 400 mg ea caffeine, kapa likopi tse ka bang 4 tsa kofi, ka letsatsi.

6. Mahe

Mahe hase feela lijo tse khotsofatsang haholo empa a boetse a tletse matla a ka u thusang ho fepa letsatsi.

Li tletse liprotheine, tse ka u fang mohloli o tsitsitseng le o tsitsitseng oa matla.

Ho phaella moo, leucine ke amino acid e ngata ka ho fetisisa mahe, 'me e tsejoa ho susumetsa tlhahiso ea matla ka litsela tse' maloa (11).

Leucine e ka thusa lisele ho kenya tsoekere e ngata maling, ho susumetsa tlhahiso ea matla liseleng, le ho eketsa ho senyeha ha mafura ho hlahisa matla ().

Ho feta moo, mahe a na le livithamini tse ngata tsa B. Li-vithamine tsena li thusa li-enzyme ho etsa mesebetsi ea tsona molemong oa ho senya lijo bakeng sa matla ().

7. Liapole

Liapole ke e 'ngoe ea litholoana tse tsebahalang haholo lefatšeng,' me ke mohloli o motle oa li-carbs le fiber.

Apole ea boholo bo mahareng (ligrama tse 100) e na le ligrama tse ka bang 14 tsa carbs, ligrama tse 10 tsa tsoekere, le ligrama tse ka bang 2.1 tsa fiber ().

Ka lebaka la bongata ba litsoekere tsa tlhaho le faeba, liapole li ka fana ka matla a fokolang le a tšoarellang ().

Ho feta moo, liapole li na le li-antioxidant tse ngata. Lipatlisiso li bontšitse hore li-antioxidants li ka liehisa ts'ebetso ea li-carbs, ka hona li lokolla matla ho feta nako e telele (15).

Qetellong, ho kgothaletswa ho ja liapole kaofela ho kotula melemo ea faeba letlalong la bona.

8. Metsi

Metsi a bohlokoa bophelong. E kentse letsoho mesebetsing e mengata ea lisele, ho kenyelletsa le tlhahiso ea matla (16).

Ho se noe metsi a lekaneng ho ka lebisa ho felloa ke metsi 'meleng, ho ka fokotsang tšebetso ea' mele, ho o siea o ikutloa o le botsoa hape o khathetse ().

Ho noa metsi ho ka u fa matla le ho loants'a maikutlo a mokhathala.

U ka qoba ho felloa ke metsi ka ho noa metsi leha u sa nyoroa. Leka ho noa metsi khafetsa ho pholletsa le letsatsi.

Ho Lokisa Lijo: Mokhathala

9. Tsokolate e lefifi

Tsokolate e lefifi e na le cocoa e phahameng ho feta chokolete e tloaelehileng kapa ea lebese.

Li-antioxidants tse cocoa li bontšitsoe li na le melemo e mengata ea bophelo bo botle, joalo ka ho eketsa phallo ea mali ho pholletsa le 'mele oa hau ().

Phello ena e thusa ho isa oksijene bokong le mesifa, e ntlafatsang ts'ebetso ea tsona. Sena se ka thusa haholo nakong ea boikoetliso ().

Ntle le moo, keketseho ea phallo ea mali e hlahisoang ke li-antioxidants ka cocoa e ka thusa ho fokotsa mokhathala oa kelello le ho ntlafatsa maikutlo ().

Chokolete e lefifi e boetse e na le metsoako e hlasimollang, joalo ka theobromine le caffeine, tse bontšitsoeng ho ntlafatsa matla a kelello le maikutlo ().

10. Yerba maté

Yerba maté ke seno se entsoeng ka makhasi a omisitsoeng a semela sa Amerika Boroa. Ho bonts'itsoe hore ho na le melemo e mengata ea bophelo bo botle ().

Yerba maté e na le li-antioxidants le caffeine. Senoelo se tloaelehileng sa li-ounise tse 8 se ka fana ka 85 mg ea caffeine, e ts'oanang le palo ea kopi e nyane ea kofi ().

Caffeine e yerba maté e khothalletsa tlhahiso ea hormone epinephrine, e eketsang matla. Leha ho le joalo, ho fapana le lintho tse ling tse susumetsang, yerba maté ha e bonahale e ama khatello ea mali kapa lebelo la pelo ().

Phuputso ea liphoofolo e khothalelitse hore yerba maté e ka ntlafatsa ho tsepamisa mohopolo le maikutlo ().

11. Meroho ea Goji

Li-monokotsoai tsa Goji li 'nile tsa sebelisoa meriana ea China ka makholo a lilemo ka lebaka la melemo ea tsona e mengata.

Ntle le hore tholoana ena e tletse li-antioxidants, livithamini le liminerale, e tsejoa e le mohloli o motle oa fiber ().

Patlisiso e bontšitse hore lero la monokotšoai oa goji le ka fana ka tšireletso ea antioxidant ().

Ho phaella moo, goji monokotsoai ba ruileng faeba. 1-ounce (28-gram) e sebetsang e fana ka ligrama tse 2 tsa fiber. Sena se ka thusa ho fokotsa tšilo ea lijo le ho lokolla matla butle butle (,).

Li-monokotsoai tsa Goji li bonolo ho natefeloa ha li kopantsoe ka yogurt, li-smoothies, thepa e halikiloeng le lisoso. Kapa u ka li ja li le tala feela.

12. Quinoa

Quinoa ke peo e tsebahalang haholo ka protheine e ngata, carb, le fiber e nang le phepo, hammoho le livithamini le liminerale tse ngata.

Le ha lijo tsena tsa boleng bo holimo li na le li-carbs tse ngata, e na le letšoao le tlase la glycemic, le bonts'ang hore li-carb tsa eona li monya butle mme li ka fana ka matla a sa feleng a matla ().

Ntle le moo, quinoa e ruile ka mankanese, magnesium le folate (27).

13. Oatmeal

Oatmeal ke lijo-thollo tse felletseng tse ka u fang matla a tšoarellang.

E na le beta glucan, fiber e qhibilihang e etsang gel e teteaneng ha e kopantsoe le metsi. Boteng ba gel ena tsamaisong ea tšilo ea lijo e liehisa mpa le ho monya tsoekere maling (,).

Ntle le moo, habore e na le livithamini le liminerale tse ngata tse thusang ts'ebetso ea tlhahiso ea matla. Tsena li kenyelletsa livithamini tsa B, tšepe le mankanese (,).

Motsoako oa limatlafatsi tsena kaofela o etsa hore oatmeal e be lijo tse phethahetseng bakeng sa tokollo ea matla a sa feleng.

14. Yogurt

Yogurt ke seneke se monate ho fepa letsatsi la hau.

Li-carbs ka yogurt li sebelisoa haholo ka mofuta oa tsoekere e bonolo, joalo ka lactose le galactose. Ha e robehile, tsoekere ena e ka fana ka matla a loketseng ho sebelisoa.

Ntle le moo, yogurt e tletse liprotheine, tse thusang ho fokotsa tšilo ea lijo tsa carbs, ka tsela eo e liehisa tlhahiso ea tsoekere maling ().

15. Hummus

Hummus e entsoe ka li-chickpeas, sesame peo peista (tahini), oli le sirilamunu. Motsoako oa metsoako ena o etsa hore hummus e be mohloli o motle oa matla ().

Li-chickpeas tse hummus ke mohloli o motle oa li-carbs le fiber, tseo 'mele oa hau o ka li sebelisang bakeng sa matla a tsitsitseng ().

Ho phaella moo, peista ea sesame le oli ka hummus e na le mafura a phetseng hantle. Lisebelisoa tsena li boetse li thusa ho fokotsa ho monya li-carbs, tse u thusang ho qoba li-spikes tsa tsoekere maling ().

U ka natefeloa ke hummus ka ho ina veggies kapa ka ho kopanya lijana tse ling, joalo ka lisamentshisi kapa lisalate.

16. Edamame

Linaoa tsa Edamame e ka ba bohobe bo bobebe le bo khotsofatsang.

Li na le lik'hilojule tse batlang li le tlase empa li fana ka liprotheine tse ngata, li-carbs le fiber. Kopi e le 'ngoe feela ea linaoa tsa edamame e ka paka ligrama tse 27 tsa protheine, ligrama tse 21 tsa carbs le ligrama tse ka bang 12 tsa fiber ().

Ntle le moo, li na le livithamini le liminerale tse ngata haholo, joalo ka folic acid le manganese, tse ka thusang ho eketsa matla ka litsela tse fapaneng ().

Folic acid e sebetsa ka tšepe ho khothaletsa matla le ho loantša mokhathala le phokolo ea mali, ha manganese e thusa ho hlahisa matla ho tsoa ho senyeheng ha carbs le protheine (, 39).

Qetellong, linaoa tsa edamame li na le molybdenum e ngata, diminerale e sebetsang e le tšusumetso ea li-enzyme le ho thusa ho senyeheng ha limatlafatsi bakeng sa matla ().

17. Leleme

Ntle le ho ba mohloli o moholo le o sa bitseng liprotheine, lensisi ke mohloli o motle oa limatlafatsi ebile li thusa ho matlafatsa maemo a matla.

Ledeile ke linaoa tse ruileng li-carb le fiber. Senoelo se le seng sa lensisi se phehiloeng se fana ka ligrama tse 36 tsa carbs le ligrama tse ka bang 14 tsa fiber ().

Ntle le moo, lensisi li ka eketsa matla a hau ka ho tlatsa mabenkele a hau a folate, manganese, zinki le tšepe. Limatlafatsi tsena li thusa tlhahiso ea matla a lisele le ho senyeha ha limatlafatsi bakeng sa tokollo ea matla ().

18. Li-avocado

Ka lebaka la melemo eohle ea bona ea bophelo bo botle, li-avocado li nkuoa e le lijo tse monate haholo.

Ka mohlala, ba ruile mafura a phetseng hantle, livithamini tsa B le fiber. Hoo e ka bang 84% ea mafura a phetseng hantle li-avocado a tsoa ho monounsaturated le polyunsaturated fatty acid (, 44).

Mafura ana a phetseng hantle a bontšitsoe ho phahamisa maemo a mafura a mali le ho ntlafatsa ho monya limatlafatsi. Li ka bolokoa 'meleng' me tsa sebelisoa e le mehloli ea matla (45).

Ntle le moo, fiber ea li-avocado e etsa 80% ea lihlahisoa tsa bona tsa carb, tse ka thusang ho boloka matla a tsitsitseng a matla ().

19. Li-orang

Li-orang li tumme ka lihlahisoa tsa tsona tse phahameng tsa vithamine C. Lamunu e le 'ngoe e ka fana ka karolo ea 106% ea RDI bakeng sa vithamine C ().

Ntle le moo, lilamunu li na le metsoako ea antioxidant e ka sirelletsang khahlano le khatello ea mali ().

Phuputso e bontšitse hore khatello ea mali e ka phahamisa maikutlo a mokhathala. Ka hona, tšireletso ea antioxidant e fanoang ke metsoako ea lilamunu e ka thusa ho fokotsa mokhathala (,).

Ebile, phuputso e 'ngoe e bontšitse hore basali ba 13 ba jang li-ounces tse 500 tsa lero la lamunu mme ba etsa hora e le' ngoe ea koetliso ea aerobic makhetlo a 3 ka beke bakeng sa likhoeli tse 3 ba fokotsehile mokhathala oa mesifa le ntlafatso ea ts'ebetso ea 'mele ().

20. Fragole

Fragole ke litholoana tse ling tse ntle tse matlafatsang matla.

Li ka fana ka li-carbs, faeba le tsoekere tse ka eketsang matla a hau. Senoelo se le seng sa fragole se fana ka ligrama tse 13 tsa carbs, ligrama tse 3 tsa fiber, le 100% ea RDI bakeng sa vithamine C ().

Ntle le ho thusa ho loantša ho ruruha, li-antioxidants tse fragole li ka thusa ho loantša mokhathala le ho u fa matla (,,).

Fragole e monate mefuteng e mengata ea diresepe, tse kang smoothies, parfaits kapa lisalate.

21. Peo

Peo, joalo ka peo ea chia, peo ea folaxe, le peo ea mokopu, le eona e ka eketsa matla a hau.

Peo ena hangata e na le mafura a mafura a omega-3 a mafura. Maemo a tlase a omega-3 fatty acids a hokahantsoe le keketseho ea ho ruruha le mokhathala ().

Ho feta moo, lipeo ke mohloli o motle oa fiber le protheine. Likhoele tse lipeong li tlatsetsa ho tsilatsong ea limatlafatsi tsa tsona butle, e hlahisang matla a tsitsitseng () a tsitsitseng.

22. Linaoa

Linaoa li na le limatlafatsi tse ngata ebile ke mohloli o moholo oa matla a tlhaho.

Leha ho na le mefuta e makholo ea linaoa, lifaele tsa tsona tsa limatlafatsi li ts'oana haholo. Ke mohloli o ruileng oa li-carbs, fiber, le protheine ().

Linaoa li siloa butle, tse thusang ho boloka tsoekere e maling e tsitsitse le ho o fa matla a tsitsitseng. Ntle le moo, linaoa li na le li-antioxidants tse ka thusang ho loants'a ho ruruha le ho khothaletsa matla ().

Linaoa tse ntšo le lierekisi tse mahlo a matšo ke tse ling tsa mefuta e tummeng ka ho fetisisa ea linaoa. Linaoa tsena ke mehloli e metle ea folic acid, iron le magnesium, tse amehang tlhahisong ea matla le ho thusa ho isa matla seleng e ngoe le e ngoe 'meleng oa hau ().

23. Tee e tala

Tee e tala e tumme ka lethathamo la eona le lelelele la melemo ea bophelo bo botle.

E na le li-antioxidants tse matla tse ka thusang ho thibela khatello ea mali le ho ruruha ().

Ka mokhoa o ts'oanang le kofi, tee e tala e na le caffeine, e ka eketsang matla a hau. Leha ho le joalo, tee e tala e boetse e na le motsoako o bitsoang L-theanine ().

L-theanine e ka lekanyetsa litlamorao tsa k'hafeine, joalo ka ho tšoenyeha le jitters, mme e hlahisa matla a boreleli (,).

Ho feta moo, tee e tala e ka ba matla a matlafatsang bakeng sa ho ikoetlisa, kaha e ka fokotsa mokhathala ka ho eketsa ho senyeha ha mafura le ho lokolloa ha hormone norepinephrine (,).

24. Linate

Linate e ka ba seneke se monate se nang le limatlafatsi ho ntšetsa pele matla.

Boholo ba linate, ho kenyeletsoa lialmonde, walnuts le cashews, li tsejoa ka bongata ba likhalori tse ngata le liprotheine tse ngata, carbs le mafura a phetseng hantle.

Haholo-holo li-walnuts li boetse li na le omega-3 le omega-6 fatty acids, hammoho le li-antioxidants tse ka eketsang matla le ho thusa ka ho ruruha le ts'ireletso ea antioxidant ().

Ntle le moo, linate tsena li fana ka li-carb le fiber tse ngata bakeng sa ho matlafatsa matla a tsitsitseng ().

Linate li boetse li na le livithamini le liminerale tse ling, joalo ka mankanese, tšepe, livithamini tsa B, le vithamine E. Tsena li ka thusa ho eketsa tlhahiso ea matla le ho fokotsa mokhathala (65).

25. Popcorn

Popcorn e ka ba khalori e tlase haholo, e matlafatsang seneke.

E na le li-carbs le fiber tse ngata, tse ka e etsang hore e khotsofatse haholo hape e be khetho e ntle bakeng sa seneke se matlafatsang matla ().

Senoelo se le seng (8-gram) se sebelisang li-popcorn tse nang le moea se fana ka fiber le li-carbs, se fanang ka matla a tsitsitseng a matla ().

Popcorn e ka ba lijo tse phelisang hantle ha e phehiloe ka metsoako e hahang e sebelisang mokhoa oa ho pheha ka moea-pop.

26. Meroho e tala e makhasi

Meroho e tala e makhasi a kang spinach le kale ke mehloli e metle ea limatlafatsi tse khothalletsang matla.

Li na le tšepe e ngata, calcium, magnesium, potasiamo, le livithamini A, C, E, le K. Ho feta moo, li tletse folic acid, fiber le antioxidants 68).

Mokhathala ke e 'ngoe ea matšoao a tloaelehileng a khaello ea tšepe ().

Meroho e tala e makhasi ke mehloli e metle ea tšepe ho tlatsa mabenkele a 'mele oa hau, hammoho le vithamine C ho ntlafatsa ho monya tšepe ho' mele oa hau (70).

Ho feta moo, meroho e makhasi a matala e ka ntlafatsa sebopeho sa nitric oxide, e thusang methapo ea hau ea mali ho pharalla bakeng sa phallo e ntle ea mali 'meleng oa hau (,).

27. Li-beet

Li-beet li se li tumme haufinyane ka lebaka la bokhoni ba tsona ba ho ntlafatsa matla le matla.

Boithuto bo bontšitse hore beetroot e ka ntlafatsa phallo ea mali ka lebaka la antioxidant e nang le eona (73,).

Nitrate, e leng metsoako e fumanoang ka bongata ba beetroot le lero la beetroot, e thusa ho eketsa tlhahiso ea nitric oxide le ho ntlafatsa mali, e lumellang phano ea oksijene e eketsehileng meleng. Phello ena e ka eketsa maemo a matla, haholo nakong ea ts'ebetso ea baatlelete ().

Ntle le moo, li-beet li tletse li-carbs, faeba le tsoekere bakeng sa ho matlafatsa matla.

Ntlha ea bohlokoa

Mefuta e mengata ea lijo e ka u thusa ho matlafatsa matla.

Hore na li tletse li-carbs bakeng sa matla a fumanehang habonolo, kapa fiber le protheine bakeng sa ho fana butle ha matla, lijo tsena li ka thusa ho eketsa matla le mokoka.

Ntle le moo, tse ngata tsa lijo tsena li na le limatlafatsi tse ling tse ngata, ho kenyeletsoa livithamini, liminerale le li-antioxidants.

Metsoako ena kaofela e kentse letsoho tlhahiso ea matla kahara lisele tsa hau, 'me kaofela li fana ka melemo e meng e mengata ea bophelo bo botle.

Haeba u batla matla a mangata, ho kenyelletsa lijo tsena lijong tsa hau ke sebaka se setle sa ho qala.