Lijo tse matla tse 7 li ka matlafatsa matla a hau kapa tsa u thusa hore u hlaphoheloe ka mor'a hore u tsamaee.
Ka tekanyo ea motheo, lijo li sebetsa e le mafura bakeng sa ho sebetsa ha hao-empa ha ho mefuta eohle ea peterole e lekana ka boleng. Feela joaloka koloi, o ka tlatsa tanka ea hau ka peterole e phahameng kapa khase e theko e tlaase. Ha e le hantle, enjene ea hau e tla tsamaea ka tsela e 'ngoe empa u ke ke ua fumana mokhoa o tšoanang oa tshebetso ho tsoa mefuteng ena ka bobeli-mme ho joalo le ka lijo le' mele oa hao. Lijo tse supileng tse latelang li na le matla a ho etsa lifofane bakeng sa lipapali tsa libaesekele, ho u fa matla a sa feleng, kapa ho u thusa ho hlaphoheloa hamorao. Bon takatso!
1 - Oatmeal
Mohloli o moholo oa lipeo tse ngata le li-fiber, li-oats tse sa sebelisoang li jere limatlafatsi tse matlafatsang tse kang folate, potasiamo, magnesium, tšepe, zinc, le mafura a phetseng hantle a mono le a polyunsaturated. Oatmeal e ka etsoa e monate kapa e monate, ho itšetlehile ka seo u se eketsang-'me e ka 'na ea "lokisetsa esale pele e le hore u be le ntho e nyenyane e lokelang ho etsoa pele u palama hoseng," ho bolela Leslie Bonci, MPH, RD, mookameli oa phepo ea lipapali Univesithing ea Bongaka ea Pittsburgh le mongoli oa Bike Your Butt Off . Ho feta moo, ho ja oatmeal ho ntlafatsa satiety (maikutlo a botlalo), ho ea ka lipatlisiso tse tsoang Louisiana State University.
2 - yogurt ea Greece
Mohloli o motle oa calcium, potasiamo, le vithamine B-12, yogurt e tlaase ea mafura a Greek e fana ka motsoako o motle oa lik'habohaedreite le liprotheine ka karolo e ikhethang. Lintho tse nang le liprotheine tse phahameng li fana ka matla a nako e telele kaha ho nka nako ho cheka 'me li-carbs li fana ka matla a nako e khutšoanyane ho etsa hore u tsamaee ka matla. Ho feta moo, ho ja liprotheine tse phahameng tsa Greek (yogurt yogurt) e le bohobe bo bobe bo lebisa ho eketsa maikutlo a botlalo le ho lieha ho ba le takatso ea ho ja hape ho feta li-protein tse ka tlaase, ho latela phuputso e tsoang Univesithing ea Missouri.
3 - lialmonde
Thuto ea 2014 ho Journal ea International Society of Sports Nutrition e fumane hore ha baesekele ba koetlisitsoeng ba ne ba ja ligrama tse 75 tsa lialmonde pele ho nako ea libaesekele, ba ne ba koahela sebaka se selelele 'me ba sebetsa hantle ho feta ha ba ne ba ja lijo tse tsoekere tse tsoekere . (Mafura a Almond le eona ke khetho e matla ea matla.) Ho feta moo, lialmonde li na le motsoako o tsotehang oa liprotheine, li-carbs tse ngata, fiber, le mafura a phetseng hantle, hammoho le magnesium, potasiamo, calcium, tšepe, zinc, folate le vithamine E. Limatlafatsi tsena li thusa ho loantša khatello ea mali, ho eketsa oksijene maling a hau, le ho thusa 'meleng oa hao ho senya matla ho lijo tse ling tseo u li jang.
4 - Tuna kapa saalmon
Ntle le ho ba mohloli oa li-protein o tsitsitseng, o fokolang ka potlako, o tsoelang pele ka tsoekere ea mali, tuna le salmon e nang le omega-3 fatty acids, e fokotsang ho ruruha 'meleng; hona ho matlafatsa ho potoloha ha hao le bokhoni ba pelo ea hau le litho tse ling, ka tsela eo ho u thusa hore u ikutloe u fokola. Bopaki bo tsoang ho Australia bo fumane hore ha baesekele ba koetlisitsoeng hantle ba palame baesekele ba emeng ka matla a karolo ea 55 lekholong ea tlhōrō ea bona ea ho sebetsa tlas'a maemo a mabeli a sa tšoaneng (ka mor'a ho ja oli ea mohloaare kapa li-capsules tsa tlhapi), lipelo tsa bona li bile li le tlaase ha ba ntse ba khathala ka mor'a hore ba kene oli ea tlhapi.
5 - libanana
Phuputsong ea 2012, bafuputsi ba Univesithi ea State ea Appalachian ba fumane hore ha baesekele ba koetlisitsoeng ba ne ba ja libanana nakong ea liteko tse ka bang 75 lik'hilomithara tse fetileng, ho etsoa ha baesekele le 'mele ea bona ea ho sebelisa mafura ho ile ha ntlafatsoa haholo ho feta ha ba metse seno se 6% sa lik'habohaedreite. Ho feta moo, libanana li na le potassium, vithamine A le C, folate, le starch e sa mameleng, mofuta oa fiber eo 'mele oa hao o ke keng oa e nka, kahoo o u boloka u ikutloa u phetse nako e telele. Libanana ke mohloli o motle haholo oa li-pre-cycling ea peterole.
6 - Mahe a linotši
Ha bafuputsi ba The Cooper Institute for Human Performance le Lipatlisiso tsa Phepo e nepahetseng ba ne ba fa libaesekele tse 15 tsa mahe a linotši lik'hilomithara tse 16 ka nako e lekanngoeng ea nako ea lik'hilomithara tse 64, litho tsa sehlopha li ile tsa hlahisa metsi a mangata 'me tsa ntlafatsa nako ea tsona lik'hilomithara tse 16 tsa ho qetela. Hobane ke mohloli o bonolo oa lik'habohaedreite, "mahe a linotši a fana ka matla a potlakileng 'me a monate ho feta tsoekere e le hore u se ke ua sebelisa haholo," ho bolela Bonci.
7 - Tart lero la cherry
Tart lero la cherry ke seno se setle sa ho khanna libaesekele-eseng feela hobane se u thusa hore u lule u le motlakase. Phuputsong ea 2015 e amanang le libaesekele tse koetlisitsoeng, bafuputsi ba UK ba fumane hore ho noa lero la cherry ea potlako ho potlakisa ho hlaphoheloa le ho fokotsa ho ruruha ho bakoang ke ho sebelisa mochini ka mor'a sebapali sa libaesekele. Phello ena e ka ba tekanyo e tebileng ha ho sebetsanoe le ho senyeha ha mesifa pele ho nako (DOMS). Chalk tsena li hlahisa li-anthocyanins tsa lero, tse loantšang ho ruruha le ho potlakisa pholiso, Bonci o re. Ho thabetse!