1 - Qala ka ho ja lijo tse phetseng hantle
Ho ja lijo tse nang le phepo e nang le limatlafatsi tse ngata le li-antioxidants li ka u thusa hore u ikutloe (le ho sheba) ho matlafala ha u boloka letlalo la hao le moriri li phetse hantle. Le ho ja lijo tse nang le phepo e nepahetseng -hello li boloka 'mele oa hao o le matla' me o lekana.
Qala ka lits'ebeletso tsa motheo - ja litholoana tse ngata le meroho, lihlahisoa tsa protheine tse fokolang, lebese le tlaase ka mafura, lijo tse feletseng le mafura a seng makae a molemo. 'Me ha ho utloise bohloko ho tseba hore na ke lik'hilojule tse kae tseo u li hlokang letsatsi le leng le le leng.
Ebe u itšetlehile ka li-superfood tse leshome tsa sexy, tse nang le limatlafatsi tse ngata tse hlokahalang bakeng sa bophelo bo botle ba thobalano.
2 - Yogurt e se nang mafura
Lihlahisoa tsa lebese li na le vithamine e ngata haholo bakeng sa letlalo le calciamo e ntle bakeng sa masapo a matla le moriri o phetseng hantle. Ho feta batho ba jang lihlahisoa tsa lebese letsatsi le leng le le leng ho bonahala eka ha ba na bothata ba ho boloka boima bo boima. Yoga e se nang mafura e na le melemo eohle ea lebese hammoho le libaktheria tse nang le botsoalle tse fumanoang ka yogurt ke liprobiotics tse thusang hore tsamaiso ea hau ea lijo e sebetse ka tloaelo.
Tlhahiso: Thabela mofuta o mong o sa hlakang oa yogurt oa Greece o kopantsoeng le li-blueberries tse ncha, linate tse khaotsoeng le mahe a linotši a nyane bakeng sa protheine e eketsehileng le livithamine.
3 - Litholoana tsa Citrus
Litholoana tsa li- citrus li na le vithamine e ngata. Ho ja lamunu ho u fa vithamine C eohle eo 'mele oa hao oe hlokang bakeng sa letsatsi, hammoho le ho thusa ho eketsa letsoho la tšepe ho tloha meroho le limela tseo' mele oa hao o hlokang matla. Vithamine C e boetse e thusa ho boloka letlalo la hao le le motle ka ho boloka mahlahahlaha a sebetsang tlas'a letlalo le matla, ho fokotsa ho thehoa ha makhapetla.
Tlhahiso: E ja lamunu letsatsi le leng le le leng e le bohobe bo pholileng kapa o noe lero la lamunu le lijo. Hape mohlomong u fepa liatla tse seng kae ho ea bohlokoa?
4 - Lihlahisoa
Li-pigments tse ntle tse fanang ka mebala ea monokotsoai li boetse li na le lik'hemik'hale tse sebetsang joaloka li-antioxidants ho sireletsa letlalo, tse ka u thusang ho feta lilemo tse ngata. Li-blueberries le lero la cranberry li ka boela tsa thusa ho thibela tšoaetso ea senya. Meroho e boetse e na le lik'hilojule tse nang le vithamine ea C le potassium.
Tlhahiso: Etsa litholoana tsa smoothie ka banana, li-yogurt tse tala, li-blueberries tse nang le serame, li-strawberries tse halikiloeng le ho phatloha lero la cranberry. Kapa u kenyetse fragole tse seng kae tse ncha ka tsokolate e lefifi bakeng sa phekolo ea lerato.
5 - Salone
Salmone e na le mafura le liprotheine tse hlokahalang bakeng sa letlalo le moriri o phetseng hantle . Omega-3 fatty acids le zinki li sireletsa letlalo hore le se ke la omella ka ho boloka mongobo lisele tsa letlalo. Mafura a molemo ka saalmon a ka 'na a boela a ba molemo bakeng sa mesifa le mesifa ea methapo.
Tlhahiso: Tsamaea bakeng sa salmon sashimi ka lijo tsa sushi tsa lerato kapa serame sa steak lapeng. Eseng ka saalmon? Tuna ke khetho e ntle haholo.
6 - Li-beans tse ntšo
Li-legumes li na le protheine, tšepe le zinc. Linaoa tse ntšo hape ke mohloli o motle oa biotin , vithamine ea B e bohlokoa bakeng sa letlalo le moriri o phetseng hantle. Li boetse li na le fiber e ngata, e ka u thusang hore u lule u le mosesaane 'me u boloke tsamaiso ea hau ea lijo e sebetsa hantle.
Tlhahiso: Sebeletsa linaoa tse ntšo joaloka sejana se lehlakoreng le lijo tsa motšehare.
7 - Walnuts
Li-walnuts li na le mafura a polyunsaturated, hape li ruile ka alpha-linolenic acid, phetolelo ea semela ea omega-3 fatty acids. Li boetse ke mohloli o motle haholo oa liprotheine le ho ja li-walnuts tse seng kae feela ho u thusa hore u lule u khotsofetse pakeng tsa lijo. Liphuputso tse ling tsa lipatlisiso li bontšitse hore limela tsa phytochemicals li-walnuts li thusa ho boloka liprotheine li phela hantle ho banna ba baholo.
Tlhahiso: Ja li-walnuts tse seng kae ka tholoana e ncha bakeng sa bohobe ba mantsiboea.
8 - Tomate
Litamati li na le vithamine C e ngata le phytochemical e bitsoang lycopene , e leng lekaneng la vithamine A e thusang hore prostate ea motho e phele hantle. Ho nahanoa hore li-Lycopene li sireletsa letlalo letsatsing la ho senyeha ha letsatsi le ho fumana litekanyo tse lekaneng tsa lycopene ho ka boloka letlalo la hao le boreleli ebile lea tsitsa.
Tlhahiso: E ja tomate e tala kapa u etse tomate ea bicque 'me u e sebelise ka salate e ncha le bohobe bo boholo ba lijo-thollo.
9 - Dark Chocoloate
U ka 'na ua lumela hore ho ja chokolete ho ntlafatsa maikutlo a hau. Lipatlisiso ha li hlake ho seo, empa tsokolate e lefifi e ka ba le matla a maholo haholo. Likokoana-hloko tse nang le chokolete e lefifi li ka ntlafatsa tšollo ea mali likarolong tsohle tsa 'mele oa hau, ho akarelletsa boko le litho tsa thobalano, e leng karolo ea bohlokoa ea ho tsosoa.
Tlhahiso: Thabela tšenolo e le 'ngoe ea tsokolate e lefifi (eseng ea Sedache-e sebelisoang) bosiu bo bong le bo bong.
10 - Metsi
Le hoja metsi a se na limatlafatsi, ho hlokahala hore bophelo bo botle - 'mele oa hau o na le metsi a mangata. Hase feela hore metsi a molemo bakeng sa li-insides tsa hau, hape ke ea bohlokoa bakeng sa letlalo le phethehileng hantle. Hape metsi ha a na lik'hilojule, kahoo e phethahetse ho shebella boima ba hau.
Tlhahiso: Noa metsi ka selae sa lemon kapa lime ho e-na le lino tse tahang tse tsoekere .
11 - li-oyster
Tšoantšiso e kang aphrodisiacs , li-oyster li ka phela tumellanong le botumo ba tsona bo botle. Ba ruile ka zinki, diminerale tse bohlokoa bakeng sa bophelo bo botle ba botona le botšehali, litekanyetso tsa testosterone le tlhahiso ea peō. Zinc e boetse ke ea bohlokoa bakeng sa moriri o phetseng hantle le bakeng sa kutlo ea hau ea tatso le monko.
Tlhahiso: Thabela li-oyster tse tala kapa tse phehiloeng e le mofuthu. Haeba u sa rate li-oyster, u ka fumana zinki tsa hau ho tsoa khomo ea khomo, nama ea kolobe kapa konyana.
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