Reka lijo tsena ho u thusa ho kokobela le ho ikutloa u le monyenyane matsatsing
Na u batla ho qhaqha ho qala lenaneo la hao la ho lahleheloa ke boima? Ho na le lijo tse itseng tse ka u thusang ho etsa joalo. 'Me tsena hase lijo tse theko e boima kapa tse thata ho li fumana. Ka leeto le leng le le leng la ho ea lebenkeleng, u ka reka ntho e 'ngoe le e'
E le ho fumana lethathamo la lijo tse ntlafatsang lijo tse ngata, ke buile le setsebi sa lijo se bitsoang Elisa Zied, MS
RD, CDN. O ile a mpha lethathamo lena la lijo tseo o ka li sebelisang ho senya lijo tsa hau.
6 Molemo ka ho fetisisa oa ho ja lijo
- Li-oats le li-oatmeal (unsweetened): Li-oats li phahame ka fiber mme li fana ka lik'habohaedreite tse fokolang butle-butle ebe li lokolloa ka mali ho boloka tsoekere ea mali e tsitsitse. Li-oats li boetse li kenya liprotheine tse nang le fiber-li u tlatsa li bile li ka u thusa hore u khotsofale. Sena se ka thibela ho ja haholo. Qetellong, li-oats le li-oatmeal li na le metsi a mangata a phahameng, kahoo li ka tlatsetsa litlhoko tsa hau tsa letsatsi le letsatsi tsa metsi le ho u sireletsa. Li-oats tse peli le li-oatmeal tse nang le litholoana tse kang monokotšoai, li-appleauce, li-nut / li-lebese kapa mafura a tlaase.
- Ntho e 'ngoe le e' ngoe e nang le lijo-thollo tse phahameng. Lijoana tse kang koro e tsitsitsoeng ke tsela e loketseng ea ho fumana fiber le protheine e fokolang. Li boetse li le tlaase ho sodium ho thusa ho nyahama ho thibela se ka bakoang ke ho ja letsoai haholo. Joaloka oatmeal, lijo tsohle tsa lijo-thollo ke "lijo tse kholo" tsa lijo tsa Cluster. Lijo tsa Cluster li u thusa hore u kenyelle metsoako e kang litholoana, linate, peo le lebese la mafura a tlaase ho matlafatsa limatlafatsi tsa hau.
- Linate. Linate ha lia monate feela empa li boetse li kopanya hantle le lijo tse nang le oli kapa lijo tse tletseng lijo-thollo 'me u ka li fafatsa ka salate kapa lijong tse phehiloeng . Ba jere mafura a phetseng hantle (boholo ba monounsaturated le polyunsaturated) hammoho le protheine ea bohlokoa le fiber ho u thusa ho u tlatsa. Nakong ea beke e latelang , u tla fumana lenane la limatlafatsi mefuteng e mengata ea linate. Ka mohlala, lialmonde ke mohloli o motle oa riboflavin, koporo le phosphorus. 'Me u tla fumana vithamine E le magnesium tse ngata ha u ja makotomane.
- Mahe . Mahe ke mohloli o moholo oa liprotheine tsa boleng ba boleng bo phahameng le li-fat monatsaturated le polyunsaturated tsa pelo. Ho ja mahe le hona ho amana le ho theoha ha k'halori hobane ba u tlatsa le ho u khotsofatsa. Sena se ka etsahala ka lebaka la protheine eo ba nang le eona, empa haeba u ka khona ho boloka khalori e loketseng, e ka u sireletsa khahlanong le boima ba 'mele ha u ntse u hōla.
- Meroho ea Cruciferous . Lijo tse kang limela tsa Brussels, broccoli, kale, cauliflower li na le lik'hilojule tse tlaase haholo 'me metsi a koaletsoe ho u sireletsa. Ts'ebetso ea tsona e boetse e thusa ho u boloka u tletse. Le hoja meroho eohle e fana ka limatlafatsi le lintho tse molemo, cruciferous meroho e ema ka lebaka la melemo ea antioxidant le e khahlanong le ho ruruha. Liphuputso tse ling li fana ka maikutlo a hore li ka sireletsa pelo le ho ba le thepa e khahlanong le kankere. Ho ja meroho e kang limela tsa Brussels qalong ea lijo ke tsela e ntle ea ho tlatsa le ho tlohela sebaka se tlase sa lintho tse phahameng tsa khalori tseo u batlang ho li fokotsa - ho akarelletsa le lijo tse ling.
- Raspberries . Li-monokotsoai tse khubelu tse khanyang li na le mefuta e mengata haholo 'me li jere limatlafatsi. Senoelo se seng ke mohloli o motle haholo oa fiber, vithamine C le manganese. Raspberries hape ke mohloli o motle oa vithamine K le selenium. Li-Raspberries, joaloka litholoana tse ling le litlhapi tse ling, li na le metsi a mangata, kahoo ho li ja ho ka u thusa hore u lule u le metsi. Li kopana hantle le yogurt e tlaase, li sebetsa hantle holimo ho lijo-thollo tsa lijo-thollo kapa li-oatmeal, li kopane hantle le smoothie 'me li ka jeoa li bile li thabela solo.
Sheba hore na ke lijo tse ngata hakae tseo u ka li lahlele ka koloing ea hau ha u le leetong le latelang la ho reka lijo . Esita le haeba lijo tsena li sa tloaelehe, li leke. Na u hloka ho lokisa maikutlo? Nkela buka ea Elisa, Younger Next Week. E tletse lipepepe, merero ea lijo le lisebelisoa tse ling tsa ho shebahala hantle le ho ikutloa hantle ka 'mele oa hau.