Malebela a ho Kenya Ts'ebetsong Lijo tse Phetseng Hantle
Lijo tse phetseng hantle ke senotlolo sa ho phela bophelo bo matla, bo phetseng hantle le bo se nang mafu. Leha ho le jwalo, ka tlhahisoleseding e ngata e fumanehang, hangata ho thata ho tseba moo o ka qalang teng. Sengoloa sena se fana ka malebela a fapaneng ho o thusa ho kenya tshebetsong le ho boloka dijo tse phetseng hantle bophelong ba hao ba letsatsi le letsatsi.
1. Qala Letsatsi ka Lijo tsa Hoseng tse Leka-lekaneng
Lijo tsa hoseng ke lijo tsa bohlokoa ka ho fetisisa tsa letsatsi. Li fana ka mafura ao u a hlokang ho qala letsatsi. Lijo tsa hoseng tse phetseng hantle li ka kenyelletsa motsoako oa protheine, faeba le mafura a phetseng hantle. Mehlala e kenyelletsa oatmeal e nang le litholoana tse foreshe, lehe le phehiloeng ka thata le bohobe bo besitsoeng ba koro e felletseng, kapa smoothie ea meroho. Lijo tsa hoseng tse leka-lekaneng li thusa ho laola metabolism le ho ntlafatsa mahloriso le ho tsepamisa maikutlo letsatsi lohle.
2. Tlatsa halofo ea poleiti ea hao ka meroho le litholoana
Meroho le litholoana ke mehloli e meholo ea livithamine, liminerale le faeba. Tlatsa halofo ea poleiti ea hau ka meroho le litholoana lijong tsohle. Sena ha se na ho eketsa feela phepo ea hau empa se tla boela se u etse hore u ikutloe u khotše haholoanyane kahoo se fokotsa litakatso tsa lijo tse mafura le tse nang le lik'hilojule tse ngata. Leka meroho le litholoana tse fapaneng ho netefatsa hore u fumana limatlafatsi tse fapaneng mehloling e fapaneng.
3. Khetha Lik'habohaedreite tse Nepahetseng
Lik'habohaedreite ke mohloli o ka sehloohong oa matla a 'mele ea rona , empa ha se lik'habohaedreite tsohle tse bōpiloeng ka ho lekana. Khetha lik'habohaedreite tse rarahaneng tse fumanoang lijo-thollong tse feletseng, tse kang raese e sootho, quinoa le bohobe ba koro e feletseng. Lik'habohaedreite tsena li siloa butle, li fana ka matla a tsitsitseng le ho boloka maemo a tsitsitseng a tsoekere maling . Qoba lik'habohaedreite tse bonolo joalo ka tsoekere ea tafoleng le lihlahisoa tsa phofo e tšoeu, tse ka bakang keketseho ea tsoekere maling le ho putlama ha matla ka potlako.
4. Ja Protheine e Lekaneng
Protheine ea hlokahala bakeng sa mesebetsi e mengata ea 'mele, ho kenyeletsoa ho lokisa lisele le kholo ea mesifa. Mehloli e metle ea protheine e kenyelletsa nama e se nang mafura, tlhapi, mahe, linate le lihlahisoa tsa lebese tse nang le mafura a tlase . Haeba u motho ea jang meroho feela kapa ea jang meroho feela, etsa bonnete ba hore u ja mehloli e fapaneng ea protheine e thehiloeng limela, joalo ka lierekisi, lensisi, tofu le quinoa. Ho u thusa ho lula u ikutloa u khotše nako e telele, kenyelletsa protheine lijong tsohle tse kholo.
5. Fokotsa Tšebeliso ea Tsoekere le Letsoai
Tsoekere le letsoai le lengata haholo li ka lebisa mathateng a fapaneng a bophelo bo botle a kang khatello e phahameng ea mali, lefu la tsoekere le lefu la pelo. Bala mabitso a lijo ho fumana hore na tsoekere le letsoai ke bokae lihlahisoa tseo u li rekang. Leka ho fokotsa ho ja lijo tse sebetsitsoeng le tse potlakileng, 'me u qale ho noka lijo tsa hau ka linoko tsa tlhaho le litlama tse foreshe ho e-na le letsoai.
6. Se Lebale Mafura a Matle
Mafura a phetseng hantle a bohlokoa bakeng sa ts'ebetso ea boko le matla. Khetha mafura a phetseng hantle joalo ka a fumanoang ho li-avocado, linate, peo le litlhapi tse mafura joalo ka salmon. Qoba mafura a trans a fumanoang lijong tse sebetsitsoeng le tse halikiloeng, 'me u fokotse ho ja mafura a khotliloeng a tsoang nama e khubelu le lihlahisoa tsa lebese tse mafura a felletseng.
7. Lula u e-na le metsi a mangata
Ho nosetsa 'mele oa hau ho bohlokoa bakeng sa bophelo bo botle ka kakaretso. Metsi ke khetho e ntle ka ho fetisisa ea ho lula u noselitse, empa u ka boela ua fumana maro a tsoang ho tee ea litlama, lebese le nang le mafura a tlase, le lero la litholoana le sa tsoekere. Qoba lino tse tsoekere le lino tse tahang, tse ka eketsang lik'hilojule ntle le ho fana ka phepo e ntle. Ha e le hantle, re lokela ho noa likhalase tse ka bang 8 (lithara tse 2) tsa metsi letsatsi le letsatsi, empa litlhoko tsa motho ka mong li ka fapana ho latela mosebetsi oa 'mele le tikoloho.
8. Ja ka likarolo tse laoloang
Hangata, ha re hlokomele hore na re jele bokae. Ho ja lijo tse laoloang ke karolo e itseng ho re thusa ho qoba lik'hilojule tse ngata. Leka ho ja lijo tse nyenyane ho etsa hore likarolo li bonahale li le kholoanyane 'me u qobe teko ea ho khora ho feta tekano. Ja butle 'me u natefeloe ke ho loma ho hong le ho hong, ho fa 'mele oa hau nako ea ho bontša hore u khotše bokong.
9. Rera Lenaneo la Beke le Beke
Ho rera lenane la dijo tsa hao tsa beke le beke ho ka o thusa ho qoba mekgwa e sa pheleng hantle ya ho ja. Theha lenane la dijo tse jewang tse tsamaellanang le moralo wa dijo tsa hao mme o lokise dijo qalong ya beke ho etsa hore ho be bonolo ho boloka dijo tse phetseng hantle. Ka tsela ena, o tla kgona ho qoba dijo tse potlakileng kapa dijo tse bobebe tse sa pheleng hantle ha o lapile.
10. U se ke ua tlola lijo
Ho tlola lijo, haholo-holo lijo tsa hoseng, ho ka lebisa ho metabolism e liehang le ho eketsa takatso ea lijo lijong tse latelang. Ho ja khafetsa ho thusa ho boloka maemo a tsoekere a tsitsitseng maling 'me ho fana ka matla a tsitsitseng letsatsi lohle. Haeba u phathahane, leka lijo tse bobebe tse phetseng hantle tse kang litholoana, yogurt e nang le mafura a tlase, kapa linate tse 'maloa ho boloka maemo a hau a matla a tsitsitse.
11. Mamela 'Mele oa Hao
Motho e mong le e mong o na le litlhoko tse fapaneng tsa phepo. Mamela matšoao a 'mele oa hao ho tseba ha u lapile le ha u khotše. U se ke ua ja hobane feela u tenehile kapa u imetsoe kelellong. Leka ho itloaetsa ho ja ka hloko ho u thusa ho tseba litlhoko tsa 'mele oa hao ka nepo.
12. Thuto ea Boithati
Tsebo ke senotlolo sa ho fetola mekhoa ea ho ja. Ithute ka phepo e nepahetseng le lijo tse molemohali bakeng sa litlhoko tsa 'mele oa hau. Ho bala libuka, ho nka lithuto, kapa ho buisana le setsebi sa phepo e nepahetseng ho ka u fa kutloisiso e tebileng ea mokhoa oa ho boloka lijo tse phetseng hantle.
Ho koala
Ho amohela lijo tse phetseng hantle ho hloka boiteko le temoho, empa melemo ea nako e telele e bohlokoa. Ka ho latela malebela a kaholimo, u ka etsa liphetoho tse nyane empa tse bohlokoa tse tla ba le tšusumetso e kholo bophelong ba hau le boiketlong ba hau. Hopola hore linotlolo tsa katleho ke ho tsitsisa le mamello. Ha ho hlokahale hore u etse liphetoho tse kholo ka bosiu bo le bong. Qala hanyane 'me u kenye liphetoho tse phetseng hantle hanyane ka hanyane. Ha nako e ntse e ea, mekhoa ena e phetseng hantle e tla fetoha karolo ea tlhaho ea mokhoa oa hau oa bophelo.
