Ho qala leetong la bakhanni ba 'mele ho kenyelletsa ho etsa liqeto tse bohlale le tse tsitsitseng mabapi le seo re se jang. Ka ho utloisisa lijo tsa lijo tse fapaneng 'meleng oa rona, re ka etsa lijo tse leka-lekaneng le tse nang le phepo e ntle tse tšehetsang boima ba' mele le bophelo bo botle ka kakaretso.
II. Lipelaelo tse pakiloeng ke Matla
A. LEAN MEATA
Les Meats Hellos Brush le Turkey e fana ka protheine ea boleng bo holimo, e bohlokoa bakeng sa ho boloka matla a mesifa nakong ea boima ba 'mele. Liprotheine ena e boetse e fa limatlafatsi tsa bohlokoa ntle le mafura a mangata.
B. Li-protheine e thehiloeng ho limela
Ho kenyelletsa liprotheine tse thehiloeng semeleng tse kang lensisi, tofu, le chickpeas li etsa hore boemo bo fapaneng ba sepakapaka. Lijo tsena ha li na protheine feela empa li se li tletse ka fiber, tse tšehetsang tšilafalo le ho khothaletsa maikutlo a botlalo.
III. Mesiana e molemo
A. Quinaa
Quina, e ba mohloli o felletseng oa prothete, ke tlatsetso e ntle ea ho lahleheloa ke boima ba 'mele. Phekolo ea eona e matla ea fiber ea fiber ea lijo tsa tšilo ea lijo ebile e thusa ho laola takatso ea moea, ho kenya letsoho ho ba le boikoetliso bo sebetsang ba boima.
B. oats
Oats, e ruile kamaro e sa lekaneng, re bapale karolo ea bohlokoa ho laola tlala le ho fana ka topollo e tsitsitseng ea matla. Ho kopanyelletsa le oats ho Lijo tsa hau tsa lijo tse ts'ehetsang ts'ebetso ea 'mele e tsitsitseng' me u phele hantle.
C. Races raese
Race e sootho, ka sebopeho sa eona se hloahloa, se ts'ehetsa moea oa tsoekere ebile o thusa ho boloka botlalo ba ho ba le botlalo. Ho khetha lithollo tse nang le botumo ho bohlokoa morerong oa taolo ea boima ba boima ba boima ba boima ba boima ba boima ba boima.
IV. Mafura a phetseng hantle
A. avocado
Avocado, ka mafura a eona a sosositsoeng, ha a ts'ehemeli ea metabolism feela empa hape e fana ka botjha ka ho sa feleng. Bokhopo ba eona ba phepo e etsa hore e be le chelete ea bohlokoa ea lijo tse ngata.
B. Nuts le lipeo
Almonds, Peo ea Chia, le Folaxeed li kenya letsoho ho feta tsohle tse fanang ka maikutlo le fiber. Li-Skys tsa lipalesa tsena li ka ba tsa bohlokoa ho moralo oa taolo e potolohileng hantle.
V. Litholoana tse ngata tsa fiber le meroho
A. Monokotsoai
Monokotsoai, o ruileng antingodidants, a sa tlatselolla ho ba le moea o motle feela empa o boetse o kenya lijo tse khaphatsehang. Likahare tsa bona tsa fiber li tšehetsa bophelo bo botle 'me li thusa ho laola mokhalo oa khalori.
B. moralo oa makhasi
Meriana ea makhasi a le makhapetla a kang spinach, kale, Broccoli, le Cauliflower e na le libapali tsa bohlokoa tse fanang ka livithamini le liminerale tse fokolang. Meroho ena e ts'ehetsa boiketlo ka kakaretso nakong ea boikoetliso ba 'mele.
VI. HYDRATER bakeng sa taolo ea boima ba 'mele
A. Metsi
Ho lula lisebelisoa ho bohlokoa bakeng sa taolo ea boima ba 'mele. Metsi a nooang pele lijo li thusa ho laola takatso ea ho laela, 'me ho ba sieo ha likhalori ho etsa hore e be khetho e ntlehali bakeng sa bophelo bo botle ba bophelo bo botle.
VII. Mekhoa e Meng ea kelello
A. Taolo ea likarolo tsa pele
Ho amohela mekhoa e metle ea ho ja kelello, ho feta ha u sebelisa lipolanete tse nyane le ho hlafuna butle, ho thusa ho fana ka lipalo tsa karolo. Ho ela hloko hore na o ja bokae e le karolo ea bohlokoa ea taolo ea boima ba boima ba 'mele.
VIII. Ho rala le ho lokisa
A. moralo oa ho ja
Ho etsa lintho tse sebetsang ho leka-lekaneng ho etsa bonnete ba hore lijo tsohle li kenyelletsa motsoako oa liprotheine, lithollo le meroho. Ho Lokisa lijo tse bobebehali esale pele ho thusa ho qoba ho khetha ho se kotsi nakong ea tlala.
IX. Ho ikoetlisa khafetsa
A. Nako ea tloaelo
Ho sebelisa aerobic ka bobeli le boikoetliso ba ho sebetsa ka matla le matla a hau ho etsa hore Khalorian e be e tukang ho khalori e tukang, 'me tsoelo-pele e phetseng hantle. Ho ikoetlisa khafetsa ke karolo ea motheo ea taolo ea boima ba 'mele e sebetsang.
Ho atleha le ho boloka boima bo nepahetseng bo kenyelletsa likhetho tse tsebisitsoeng le tse tsitsitseng. Ka ho kenyelletsa lijo tse fapa-fapaneng tse nang le limatlafatsi tse ngata, 'me u rata mekhoa e metle ea ho ja ea ho ja u e-na le mekhoa ea boima ea boima ba boima ba boiketlo ka botlalo. Ho kopanya maano ana ka ts'ebetso ea kamehla ea 'mele ho etsa hore tsela e tloaelehileng le e sebetsang e atlehing ea boima ba' mele.
Likhetho tse matlafatsang: Lijo tse furallang boima ba 'mele
SELELEKELA:
Ho tlohela leeto la ho lahleheloa ke matla a ho ja haholo empa o kenyelletsa ho ja haholo empa o boetse o khetha lijo tse sa thuseng ho tšosa liponto tse sa thuseng empa li ntse li khothaletsoa hantle. Tlalehong ena e sa felletseng ea lijo tse nang le limatlafatsi tse ngata, re tla kenella hare ho saense e 'ngoe le e' ngoe ea khethoa e eketsehileng e tlatselletsa ho fokotsa boima ba 'mele bo atlehileng le bo tsitsitseng.
Linaoa: Prothen, fiber le setidiot
Linaoa hase mohloli oa protheine e mosa feela empa o bile o ruile taber e salimehileng. Ho kopanya hona ho etsa hore ho be le maikutlo a nako e telele ka ho theola tšilafalo. Ho feta moo, linaoa tse fupere setsi se hanyetsang, tse ka amang maikutlo le metabolism le lithusong tsa ho theola boima ba 'mele.
Sopho: mokhoa oa hydration le oa ho ntlafatsa
Ho qala lijo ka sopho ho fana ka Hydration mme e eketsa molumo oa lijo, ho khothaletsa moelelo oa botlalo. Li-sopho ea moro, haholo-holo tse nang le meroho e ekelitsoeng, eseng feela hore Calorie a li hlahlobe empa li fana ka limatlafatsi tse bohlokoa.
Chokolete e lefifi: li-antioxidants le ikhohomosang
Chokolete e lefifi e na le maemo a holimo a li-antioxidants a bapisoa le sebapali sa eona sa le lebe. Bana bana ba li-antioxida ba tse kang li-flavonoid, ba 'na ba amana le ka melemo e mengata ea bophelo bo botle. Ntle le moo, ho itlotsa ka har'a chokolete e nyane ho ka khotsofatsa litakatso tse monate, ho thibela ho fetelletsa lintho tse ngata tsa khalori-dessen.
Meroho e Phahameng: Bolulo ba limatlafatsi le Phokotso ea Khaloric
Ho kenyelletsa meroho e hloekileng ho lijo e ntlafatsa matla a phepo ha a ntse a fokotsa likhahla ka kakaretso. Meroho e kang cauliflower le zucchini ha e eketsa livithamini le liminerale empa e boetse e kenya letsoho ho ba le mangolong a khotsofatsang, a etsang lijana li monate ebile li monate.
Yoghur e nang le monokotsoai: li-prostenis le protheine
Yoggurt ea Greek, ha e patisana le monokotsoai le linate, eseng feela lijo tsa hoseng tse nang le protheine empa hape li hlahisa li-probs tse ntle. Linako tsena li tšehetsa bophelo bo botle ba tlhaho, bo neng bo hokahane le taolo ea boima. Ho khetha yoghur le tsoekere e ekelitsoeng liminelo e tiisa phepelo e ntle ho letsatsi.
Profeteine ea lean: Tlhokomelo ea mesifa le ea satiety
Liprotheine le mahlakohlaa, ho kenyelletsa le likhoho, tlhapi le linaoa, ho bapala karolo ea bohlokoa ho boloka mesifa nakong ea boima ba 'mele. Liprotheine li susumetsa maikutlo a botlalo, a fokotsa tšebeliso e akaretsang ea calorie ka kakaretso. Ho feta moo, matla a ho fifala ha protheine a kenya letsoho litšenyehelo tsa ho khalobe nakong ea ts'ebetso ea tšilo ea molao.
Lijo-thollo kaofela: Matla a matla le fiber
Li-brai eohle li fana ka khokahano e matlafatsang ka lebaka la litaba tsa bona tse rarahaneng tsa carbohydrate. Fiber ka botlalo e phahamisa bophahamo le ho laola maemo a tsoekere ea mali. Quina, raese e sootho, 'me oats ha e na litlolo tse tlatsetsang lijo tse leka-lekaneng le tse khotsofatsang.
Linate le lipeo: Fats e phetseng hantle le phepo e matlafatsang
Linate le lipeo li fana ka mohloli o nang le mafura oa mafura, ho kenyelletsa le Omega-3 mafura a Omega-3 acid. Ho kopantsoe ha mafura, liprotheine le fiber litlolisanong tsena ho phahamisa maikutlo a botlalo. Ho kenyelletsa mefuta e mengata e kang lialmonds, walnuts, le lipeo tsa Chia li tiisa hore na motho oa fapa-na le phephetso ea li-averja.
Litholoana le meroho: mininutrits le li-Antioxidants
Litholoana le meroho ha li na tlase ka likhalori empa hape li tletse livithamini tsa bohlokoa, liminerale le li-antioxidants. Mebala e mengata e khanyang ea mebala e supa mefuta e fapaneng ea limatlafatsi tse ngata tse tšehetsang bophelo bo botle ba kakaretso. Ho kenyelletsa mefuta e fapaneng ho etsa hore lijo tse phahloang hantle.
Ho etsa lintho tse ngata tse bakoang mabapi le lijo tse nang le limatlafatsi tse se nang limatlafatsi tse ntle li se ke ka bala haholo. Ho kenyelletsa ho utloisisa tšusumetso ea khetho ka 'ngoe ho metabolism, ho ba le letsoalo, ho phela hantle le bophelo bo botle. Ka ho kenyelletsa lijo tsena lijong tsa hau le ho utloisisa saense kamora bona, o bula tsela ea ho lahleheloa ke boima ba 'mele le ho tsilatsila bophelong.
