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E tlameha ebe u kile ua kopana le merero e mengata ea lijo bakeng sa ho theola boima ba 'mele e u kopang hore u se ke ua ja ka linako tse itseng. Sena se baka pherekano e itseng, hore na o je eng le hore o se ke oa ja eng bosiu bakeng sa boima ba 'mele.
Morero oa hau oa lijo tsa mantsiboea ha oa lokela ho fapana hampe le lijo tse ling tsa boima ba 'mele tse natefeloang motšehare.
Batho ba bangata ba jang boima ba 'mele ba lapa pele ba robala ho theola boima ba' mele. Sena le sona se ka utloisa bohloko boiteko ba hau ba ho theola boima ba 'mele. Mpa e rorang e ka u fa boroko bo sa phutholohang mme ea u tsosa le ho lakatsa lijo tse se nang 'mele tse nang le lik'halori tse ngata.
Sena se tla etsa hore boleng ba hau ba boroko bo utloe bohloko mme o tla ikutloa o khathetse mme o lapile hoseng. Hona ho ka senya le moralo oa hau oa lijo. Kahoo, ho molemo ho robala hantle bosiu ebe o robala ka mpeng e khotsofetseng.
Ho thibela sena ho etsahala, sheba lijo tse ntlehali tseo u ka li jang bosiu ho theola boima ba 'mele.
1. Dicheri
Li-cherries ha li khotsofatse takatso ea hau ea lijo tse tsoekere feela kamora lijo tsa mantsiboea empa hape li u thusa ho robala hantle. Li-cherries li na le melatonin, hormone e laolang boroko. Hape, e na le li-antioxidants tse tla thusa ho loants'a ho ruruha le ho ruruha.
2. Yogurt
Khetha yogurt ea Greek kapa yoghurt ea tlhaho. Ke e 'ngoe ea lijo tse monate ho li ja bosiu hobane e na le liprotheine tse phahameng le tsoekere e tlase. Protheine e tla boloka mpa ea hao e tletse 'me e ka u thusa ho aha mesifa e mosesane ha u ntse u phoka. Protheine e bobebe e fumanoang ka yogurt e thusa ho chesa mafura a 'mele le lithuso tsa ho theola boima ba' mele.
Melemo e 10 e makatsang ea bophelo bo botle ba ho ba le yogurt hoseng
3. Peō ea Butter ea Peanut
Peanut butter e jetsoeng ka bohobe bo felletseng ba lijo-thollo ke senoko se monate le se tlatsang. Empa, botoro ea matokomane le eona e nkuoa e le e 'ngoe ea lijo tse ntle ho theola boima ba' mele hamonate bosiu. Ke hobane ke mohloli o motle oa protheine e thehiloeng ho limela ho u thusa ho aha mesifa le mafura a monounsaturated ho u boloka u khotsofetse le ho fokotsa mafura a mpeng.
4. Cheese ea Cottage
Cottage chisi hape ke e 'ngoe ea lijo tse ntle ka ho fetisisa tseo u ka li jang bosiu ho theola boima ba' mele. Cottage chisi e ruile ka liprotheine tsa casein tse tla boloka mpa ea hao e tletse bosiu bo le bong hape e tla thusa ho lokisa mesifa. E na le lik'hilojule tse tlase tse ka thusang ho lahleheloa ke tse ling tsa liponto tse sa batleheng.
5. Turkey
Tryptophan e Turkey e khothalletsa boroko bo betere mme e nkuoa e le seneke se loketseng ho robala pele o theola boima ba 'mele. Liprotheine tse omeletseng li tla thusa ho aha mesifa bosiu bo le bong hape e tla thusa ho theola boima ba 'mele. U ka ba le sandwich ea Turkey ho chesa mafura a mpa a sa batleheng.
6. Lebese la Tsokolate
Lebese la tsokolate ke seno se loketseng sa tahlehelo ea boima ba 'mele hobane khalsiamo e ka lebeseng e ka thusa ho qhibiliha mafura a mpa. Patlisiso e re ho ja khalsiamo e fetang 1000 mg ho tla u thusa ho theola liponto tse 18 tsa flab. 'Me calcium e kenella hantle, ka lebaka la vithamine D ea lebese.
7. Lialmonde
Lialmonde li na le ligrama tse 5 tsa protheine e tla thusa ho lokisa mesifa bosiu bo le bong le faeba e tla u khotsofatsa. Ntle le moo, lialmonde ke lijo tse chesang tse nang le mafura tse tla thusa ho theola liponto tse ling.
8. Thollo ea fiber e phahameng
Qetella letsatsi la hau ka sekotlolo sa lijo-thollo tse nang le fiber e ngata. Lihlahisoa tse nang le fiber e ngata li na le lik'habohaedreite le fiber tse tla u boloka u tlatse ka botlalo hape u qhibilihe mafura a 'mele. Boithuto ba lipatlisiso bo bontšitse hore ho ja fiber ho amahanngoa le boima ba 'mele bo tlase, ka hona ho u thusa ho theola boima ba' mele.
9. Tee e Tala
Tee e tala e na le melemo e mengata ea bophelo bo botle e tsejoang ho ntlafatsa bophelo bo botle ba pelo le methapo. Ho beha tee ea tee e tala bosiu ho ka u thusa ho theola boima ba 'mele' me ona ke o mong oa melemo ea bohlokoahali ea ho noa tee e tala. Tee e tala e na le metsoako e meng e ka thusang ho chesa mafura bosiu.
10. Lehe le Bohiloeng bo Thata
Mahe ke mohloli o moholo oa protheine mme a nkuoa e le se seng sa lijo tse ntle ka ho fetisisa tseo o ka li jang bosiu ho theola boima ba 'mele. Lehe le le leng le leholo le na le likhalori tse ka bang 78 feela 'me le na le limatlafatsi tse ngata haholo. Kahoo, haeba u batla ho theola boima ba 'mele ka potlako, ja mahe, kaha ke e' ngoe ea litsela tse bonolo ka ho fetisisa tsa ho theola boima ba 'mele.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le baratuoa ba hau.
