1 - Lijo tsa Lijo tsa Phomolo ha Ua lokela ho senya lijo tsa hau
Nako e kholo ea moketeng oa hau oa phomolo o tlang o tla ba le lik'hilojule tse ngata, mafura, tsoekere le sodium, empa u ka fumana lijo tse ling tse ntle ho uena. Ho loketse ho iketsetsa lijo tse seng kae tse seng kae, empa ha lia lokela ho tlatsa poleiti ea hau. Mona ho sheba lijo tse ling tseo u ka li fumanang tafoleng ea phomolo e monate, e ntle bakeng sa lehlakoreng la hao mme o tletse phepo e nepahetseng.
2 - Turkey
Turkey ke mohloli o motle oa liprotheine, zinc, tšepe, potasiamo le li-vithamine tsa B. E boloke e phela hantle ka ho e siea e le mong. U se ke ua e khantša ka li-gravy 'me u tlohele letlalo holim'a sejana sa tšepe.
3 - Li-beans tse tala
Linaoa tse tala li nang le fiber le livithamine. Li monate ka bomong-nahana ka li-almondine tsa linaoa tse tala kapa linaoa tse tala tse nang le limela tse ngata tse fapaneng ho e-na le li-calorie tse phahameng, tse nang le limela tse ngata tsa soa.
4 - Litapole tse monate
Litapole tse monate li na le vithamines A e kholo le li-antioxidants tse amanang, hammoho le mohloli o moholo oa fiber. Li boloke lik'halori tse tlase ka ho khetha litapole tse halikiloeng kapa tse bonolo, ho e-na le ho ba le litapole tse nang le litapole tse ngata.
5 - linate
Li-walnuts, lialmonde le li-pecans li na le liminerale, liprotheine le li-fat monatursaturated le polyunsaturated tse nang le phepo. Fafatsa linate tse seng kae tse nkiloeng ka salate kapa sejana se lehlakoreng kapa sesebelisoa ka tse seng kae e le mofuthu. Qoba pie ea pecan, e tletse tsoekere le mafura.
6 - Cranberries
Li-Cranberries li monate, empa li tart. Ke mohloli o babatsehang oa livithamine le fiber. Ke phaella e ntle ho lijana tsa limela tsa meroho. Jero ea Cranberry e etsa seno se setle ha u se kopanya le ntho e monate joaloka morara kapa lero la apole.
7 - Litholoana tsa Dessert
Litholoana tse hlakiloeng li tsamaea hantle le li-cheese le li-crackers tse qalang. Litholoana tse ncha li boetse li etsa lijo tse monate tsa lijo tse khethehileng, kapa u ka ea holimo haholoanyane 'me ua thabela ho pears pears kapa liapole tse entsoeng ka morara.
8 - Metsi
'Mele oa hau o hloka ho lula o le metsi, haholo-holo haeba u ja ka letsoai le letsoai haholo kapa u thabela lino tse ngata tse ngata. Noa metsi hohle moketeng mme ha u fihla hae.
9 - Bohobe Bohle ba Sejo
Bohobe bo bong le bo bong ke mohloli o motle oa fiber ho feta ntho leha e le efe e entsoeng ka phofo e tšoeu e hloekileng. Khetha karolo ea 100 lekholong bohobe bo bongata ba lijo-thollo le meqolo ea lijo tsa mantsiboea ha ho khoneha ka fiber.
10 - Cruciferous Vegetables
Kale, Brussels e hlahisa, broccoli le cauliflower kaofela li na le lik'hilojule tse tlaase haholo, 'me li latsoa haholo. Tlatsa sethala sa hau ka leha e le efe ea litlhapi tsena haeba u na le monyetla.
11 - Lijo tse monate
Lihlahla tse tala, li-blueberries, tse tala le li-blackberries lia monate 'me li na le phepo e nepahetseng. Litlolo tse entsoeng ka yogurt le monokotsoai ka ho fafatsa linate tse khethiloeng li etsa lijo tse nang le lijo tse monate le tse monate.
Mohloli:
Lefapha la Patlisiso ea Temo, Lefapha la Temo la United States Lefapheng la Temo la Basebetsi ba Standard Reference Standard 28. https://ndb.nal.usda.gov/ndb/search.