Boithuto bo bocha: Lijo tsa Mediterranean li Fokotsa Likotsi Tsa Mafu a Pelo, hape Li-Recipes tse 3 tsa Pelo-e Phetseng Hantle

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Hona joale ho na le mabaka a mangata a ho leka ho ja lijo tsa Mediterranean. Phuputso e ncha ea Segerike e fana ka maikutlo a hore lijo tsa Mediterranean li thusa ho ntlafatsa lisosa tse 'maloa tsa kotsi tse amanang le lefu la tsoekere, botenya le lefu la pelo. Phuputso e ncha, e hatisitsoeng ka Mantaha ke Journal of the American College of Cardiology, e fumane hore lijo tsa Mediterranean li ka fana ka liphello tse molemo khahlanong le likarolo tse hlano tsa boemo ba prediabetic bo bitsoang metabolic syndrome - ha e le hantle, lijo li sebetsa haholo hoo li neng li le teng. e amanang le ho fokotseha ha liphesente tse 31 kotsing ea ho tšoaroa ke lefu lena.

Haeba u sa latele lijo tsa Mediterranean hajoale, Amy Hendel, mokoetlisi oa tsa bophelo bo botle le sengoli sa 4 Habits of Healthy Families, o fana ka maikutlo a latelang ho qala:

• Tlatsa linate tse nang le mafura a phetseng hantle pelong. Letsoho le lenyenyane ke boholo bo boholo ba seneke kapa ho li fafatsa holim'a salate

•E-ea Segerikeng 'me u kenye yogurt e teteaneng e se nang mafura kapa e se nang mafura lijong tsa hau tsa letsatsi le letsatsi. Lahlela monokotšoai o mong kaholimo bakeng sa seneke sa bohlokoa haholo

•E-ea ho tšoasa litlhapi 'me u khethe litlhapi tse mafura a tlaase tsa mercury tse kang salmon le sardine. Ho fetola lijo tsa nama ka tlhapi ho tla fokotsa haholo mafura a tletseng pelo a koalehileng lijong tsa hau.

U ka leka li-direpe tse phetseng hantle tsa lijo tsa Mediterranean ho tloha Shape.com.

Lijo tse monate tsa lijo tsa Mediterranean tse nang le khoho ea Balsame

Leka salate ena e monate ea Mediterranean ho matlafatsa bophelo ba pelo ea hau hanyane

E sebeletsa: 4

Nako ea ho Itokisetsa: Nako ea metsotso e 20

Nako ea ho pheha: Nako ea metsotso e 20 kaofela

Fumana risepe

Salate ea Mediterranean White Bean

Sireletsa pelo ea hau ka sejana sena se lehlakoreng, se nang le omega-3 fatty acids

E sebeletsa: 10

Nako ea ho Itokisetsa: Nako ea metsotso e 5

Nako ea ho pheha: Nako ea metsotso e 5 kaofela

Fumana risepe

Mediterranean Herb Shrimp le Penne

Sejo se le seng sa paseka se entsoe ka phetheho

E sebeletsa: 6

Nako ea Boitokiso: Metsotso e 10

Nako ea ho pheha: Metsotso e 15

Fumana risepe

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