1 - Litlhoko tsa Hao tsa Moriri Likokoana-hloko tsena
Moriri o motle o benyang o hloka ho feta shampoo e ntle le boemo bo botle. Moriri o phetseng hantle o itšetlehile ka limatlafatsi tse itseng tsa bohlokoa, ho akarelletsa le protheine, omega-3 mafura acid, tšepe, zinki, calcium, biotin le livithamine A, C, E, le D.
Kea tseba hore ke li-vithamine le liminerale tse ngata joalo-joalo, empa ho ja lijo tse nang le phepo e nepahetseng ho lokela ho u fa limatlafatsi tsena tsohle. Empa, feela ho netefatsa, ke fumane lijo tse leshome tse molemo haholo.
2 - tlhapi
Salmone le tuna li na le liprotheine, li-omega-3 fatty acids, le vithamine D, empa le hoja li ruile mafura a omega-3, ha li na mafura a mangata kapa lik'halori. Eketsa saalmon kapa li-tuna ho ea salate e ncha e tala kapa u ba rate joaloka sushi. Letamo la kanned le salmon li ka lula li le teng 'me li sebelisetsoa lipepe tse' maloa. Herring, sardine le trout le tsona li na le omega-3s e ngata.
3 - Dark Leafy Meroho
Sipinachi, Swiss chard, le Kale ke mehloli e babatsehang ea vithamine A, tšepe, calcium le vithamine C. E boetse e na le lik'hilojule tse tlaase e le hore li ka u thusa hore u boloke mahlakore a mararo. Sebelisa tala e tala e le setsi sa salate ea hau kapa u ba tlose ka oli e nyenyane ea mohloaare le konofolo mme u sebetse ka lehlakoreng le phetseng hantle.
4 - linate
Liamonde, li-pecans le walnuts li ruile liprotheine tsa limela, biotin, liminerale le vithamine E. Walnuts hape ke mohloli o motle oa omega-3 fatty acids. Ja li-walnuts tse tala e le bohobe bo bobe kapa li-salad tsa hao tse nang le li-pecans tse hlabiloeng. Fafatsa lialmonde tse ling ka linaoa tse tala kapa litlhapi tse ling tse phehiloeng.
5 - Litapole tse monate le li-Yams
Litapole tse monate le li-yam li na le vithamine A, hammoho le tsona tse nang le vithamine C, tšepe le calcium. Sebeletsa litapole tse shapuoa e le sejo se monate sehlakoreng kapa u behe litapole tse monate 'me u li phahamise ka molasses e nyenyane ho eketsa khalsiamo e eketsehileng.
6 - Mahe
Mahe ke mohloli o motle oa liprotheine le biotin, 'me li na le livithamine A le E, hammoho le tšepe le calcium. Mahe a hlahisoang ke likhoho tse fepehileng tse khethehileng, tse bitsoang 'mahe a omega' hape ke mehloli e ntle ea omega-3 fatty acids.
7 - limela
Dinaoa, lentile le soya kaofela li ruile liprotheine, zinki, tšepe le biotin. Lioa tse halikiloeng li ka sebelisoa e le topping bakeng sa tšoeu e tšoeu kapa litapole. Kapa sopho ea lentile ka salate e ncha e tala.
8 - li-oyster
Li-oyster li phahame ka ho fetisisa ka zinc hammoho le mohloli o ruileng oa protheine. Thabela li-oyster tse tala ka halofo ea shell, u itokiselitse joaloka Oyster Rockefeller, kapa u etse phofu ea oyster bakeng sa lijo tsa motšehare.
9 - Lebese le Mafura
Lihlahisoa tsa lebese li na le protheine e ngata, vithamine D le calcium. E-ea le lebese le tlase kapa le sa mafura le cheese ho fokotsa lik'halori tse ling. Sebeletsa yogurt ea Greece ka mahe a linotsi, monokotšoai le linate bakeng sa lijo tsa hoseng tse monate kapa lijo tse nang le lijo tse nang le phepo e ntle. Ntle le moo, lebese le entsoeng ka lialmonde, soya kapa raese ke khetho e ntle.
10 - Red Bell Pelepele
Pelepele e khubelu e na le li-vithamine tse ngata A le C, hammoho le li-calories tse ngata. Ka holim'a salate e nang le likhaebele tse khubelu tsa pepere, li hlajoe ka li-veggies kapa u li kenye mofuthu.
11 - Bohobe bo Bobebe
Khomo ea liphoofolo ke mohloli o babatsehang oa liprotheine le zinki. E ka ba e phahameng ka mafura le lik'hilojule, kahoo khetha motsoako o motenya joaloka filet mignon. Mohope o fepehileng o nang le mefuta e nang le mafura e na le dihlahisoa tse ntle tsa mafura a acid Kenya litapole tse nyenyane tsa steak ho salate kapa sebelisa mekhabiso e boima ea nama ea nama ea nama ea likhomo.
Mohloli:
Lefapha la Temo la United States Lefapha la Lipatlisiso tsa Temo Lefapheng la Sechaba sa Nutrient bakeng sa Standard Reference Release 28.