4 Lijo tsa hoseng tsa bophelo bo botle ba pelo tse nkang metsotso e 20 kapa ka tlase

Litaba

• Lijo tse jang lijo tsa hoseng tsa Papaya tse futhumetseng
• Lisebelisoa
• Litsela
• Pudding ea Blueberry le Cacao
• Lisebelisoa
• Litsela
• Kokonate le Berry Quinoa Porridge
• Lisebelisoa
• Litsela
• Salmone e tsubang litapole tse monate
• Lisebelisoa
• Litsela
• Ho Itokisetsa Lijo: Letsatsi le leng le le leng lijo tsa hoseng

Tse ling li ka etsoa bosiu bo fetileng.

Kaofela ha rona re na le hoseng ho maphathaphathe ha ho utloahala eka o ntse o matha ho leka ho etsa lintho tse ngata ka nako e le ngoe. Hoseng hona, ho ja lijo tsa hoseng tse phetseng hantle hangata ho oela tseleng. U ka 'na ua qala ho ja lijo tsa hoseng tse u sieang u lapile hora hamorao kapa u sa je lijo tsa hoseng ka botlalo.

Ho qala letsatsi la hau ka lijo tse nang le limatlafatsi tse ngata ke tloaelo e ntle bakeng sa bophelo bo botle ba nako e telele. Sena ke 'nete haholo ha hoseng ho kenyelletsa lipepe tse phetseng hantle tse kenyang fiber, li-antioxidants le omega-3s.

Le ha lefu la pelo e le sesosa sa lefu hara banna le basali ba Amerika, lijo tsa hau li ka sebetsa e le khetho e le 'ngoe ea bophelo ho thusa ho fokotsa kotsi ea hau.

Joale, o etsa joang ho netefatsa hore o hlokomela pelo ea hau ha o ntse o feta hoseng hoo ho moferefere? Ho u fa mehopolo, ke hlophisitse diresepe tse 'ne tse potlakileng, tse phetseng hantle pelong, tseo u ka li lokisetsang pele ho nako.

Lijo tse jang lijo tsa hoseng tsa Papaya tse futhumetseng

Kakaretso ena ke khetho e tlatsang! Papaya le li-oats tse phuthetsoeng li na le faeba e phetseng hantle, liminerale le palo e nyane ea protheine e thehiloeng semeleng. Re sa bue ka papaya e na le vithamine C. e ngata hape o ka etsa lihlopha tse ngata tsa sena ho ja lijo tsa hoseng bakeng sa beke kaofela.

Ho sebeletsa boholo: 1

Nako ea ho pheha: Metsotso e 10

Lisebelisoa

• 1/2 senoelo sa oats
• 1 / 2-1 senoelo sa metsi a chesang (ho latela hore na o batla hore lijo-thollo tsa hao li be tenya hakae)
• dash sinamone
• 1/2 senoelo sa yoghurt ea kokonate
• 1/2 senoelo sa papaya se secha
• 1/4 senoelo sa granola
• 1 protheine e nang le limela tse ngata tsa vanilla (ka boikhethelo)

Litsela

1. Kopanya li-oats, sinamone le metsi a chesang ka sekotlolo.
2. Pheha setofong metsotso e 5-10, kapa ho fihlela o teteana.
3. Ka sekotlolo se sebeletsang, eketsa yogurt ea kokonate, papaya e ncha le granola.

Pudding ea Blueberry le Cacao

Li-puddings tse hahiloeng ke khetho e ntle ea lijo tsa hoseng hobane ho bonolo ho li lahlela hammoho bosiung ba maobane le ho boloka sehatsetsing bakeng sa lijo tsa kapele tsa hoseng le hoseng.

Peo ea Chia ke mohloli o moholo oa fiber e qhibilihang le omega-3 mme e na le protheine e nyane e thehiloeng limela. Li-cocoa nibs li na le magnesium e ngata, e leng liminerale tsa bohlokoa tse etsang karolo ea li-enzyme tse fetang 300 tse sebelisoang lits'ebetsong tsa bohlokoa joalo ka ho kopanya DNA, RNA le liprotheine.

E le lengolo le lehlakoreng, pudding e koetsoeng e ka bolokoa ka sejaneng sa khalase se sa keneng moea sehatsetsing ho fihlela beke e le 'ngoe.

E sebeletsa: 2

Nako ea ho pheha: Metsotso e 20

Lisebelisoa

• 1 kopi ea peo ea chia
• Likopi tse 2 lebese le seng la lebese (leka almond, cashew, kapa lebese la coconut)
• 1/2 senoelo sa li-blueberries tse ncha
• 1/4 senoelo sa cocoa e tala
• Monate ho latsoa, ​​joalo ka sirapo ea maple kapa mahe a linotši a lehae (ka boikhethelo)

Litsela

1. Kopanya hammoho lipeo tsa chia, lebese le seng la lebese, le senotlolo sa boikhethelo 'me u lule sehatsetsing bonyane metsotso e 20 ho fihlela mefuta ea gel. Khothatsa ka linako tse ling nakong ena.
2. Hlokomela: U ka etsa hore pudding ea hau e koetsoeng e be motenya ka ho fokotsa mokelikeli. Eketsa metsi a fokolang ho etsa hore e be mosesane. Haeba u sebelisa lebese le nang le mafura a mangata a coconut, pudding e tla ba e tenya haholo.
3. Holimo ka li-blueberries tse ncha le li-cocoa nibs.

Kokonate le Berry Quinoa Porridge

Nahana hore quinoa ke ea lijana tse monate feela? Nahana hape! Quinoa ke peo, empa e sebetsa joalo ka thollo. E ruile fiber, protheine le liminerale. Molemo oa ho etsa motoho oa hoseng u sebelisa quinoa ke hore o ka etsoa bosiung bo fetileng, ebe o ka o pheta hoseng ho latelang.

E sebeletsa: 1

Nako ea ho pheha: Metsotso e 10

Lisebelisoa

• 1/2 senoelo sa quinoa flakes
• 1 kopi ea metsi
• 1/2 senoelo sa lebese le nang le mafura a mangata a coconut
• 1 tbsp. sirapo ea maple
• 2 tbsp. peo ea hemp
• lero la 1/2 lemone
• sinamone ea mobu
• 1/2 senoelo sa tse tala
• 1/4 senoelo sa likhahla tsa kokonate tse halikiloeng

Litsela

1. Kopanya metsi le li-flakes tsa quinoa ka sekotlolo. Pheha ka mocheso o mofuthu ho fihlela li-flakes li nolofatsa. Kenya lebese la coconut ebe u pheha ho fihlela motoho o tenya.
2. Hlohlelletsa sirapo ea maple, peo ea hemp le lero la lemone.
3. Hape, ho latela hore na u sebelisa mofuta ofe, nako ea ho pheha e ka nka kae kapa kae ho tloha metsotsoana e 90 ho isa ho metsotso e 5.
4. Holimo le sinamone ea fatše, tse tala tse ncha le li-flakes tsa coconut tse khabisitsoeng.

Salmone e tsubang litapole tse monate

Salmon e tsubang ke mohloli o moholo oa protheine le omega-3s. Ho ja lijo tse nang le omega-3 fatty acids ho ka fokotsa triglycerides le khatello ea mali, e ka fokotsang kotsi ea lefu la pelo. Omega-3 fatty acids le eona e ka fokotsa ho ruruha le ho ntlafatsa bophelo bo botle ba pelo le methapo le bophelo ba boko.

E sebeletsa: 4

Nako ea ho pheha: Metsotso e 15-20

Lisebelisoa

• 1 litapole tse kholo
• 1 tbsp. hummus e hlakileng
• 4 Oz. saalmon e tsubang
• Mosetareta oa Dijon ho latsoa
• parsley e ncha ho khabisa

Litsela

1. Sela litapole bolelele bo bolelele ba lisenthimithara tse 1/4-cm.
2. Beha likhae tsa litapole ka har'a li-toaster ka holimo metsotso e ka bang 5 kapa ho fihlela li phehiloe. U kanna ua hloka ho toast makhetlo a mangata ho latela bolelele ba litlhophiso tsa hau tsa toaster.
3. Holimo le mosetareta oa hummus le Dijon. Beha saalmon e tsubang ka holimo ebe u qeta ka parsley e ncha.

Ho Itokisetsa Lijo: Letsatsi le leng le le leng lijo tsa hoseng

McKel Hill, MS, RD, ke mothehi oaPhepo e Nepahetseng, sebaka sa bophelo se phetseng hantle se ikemiselitseng ho ntlafatsa boiketlo ba basali lefatšeng ka bophara ka lipepe, likeletso tsa phepo e nepahetseng, boikoetliso le tse ling. Buka ea hae ea ho pheha, "Nutrition Stripped," e ne e le morekisi ea hloahloa oa naha, mme o hlahisitsoe ho Fitness Magazine le Women's Health Magazine.