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Lijo tsa hoseng ke lijo tsa bohlokoahali tsa letsatsi. Ho ja lijo tsa hoseng tse phetseng hantle le tse nang le phepo ho netefatsa hore o matlafatsoa letsatsi lohle ho etsa mesebetsi ea letsatsi. Ho bohlokoa haholo hore o se ke oa tlola lijo tsa hoseng ka litšenyehelo tsohle. Ho se fumane lijo tsa hoseng ho ka baka mathata a mangata a bophelo bo botle.
Ntle le ho u fa matla, ho ja lijo tsa hoseng tse nang le phepo ho u fa bophelo bo botle kamora nako. Ho feta moo, lijo tsena tsa pele tsa letsatsi le tsona li ts'ehetsa lipheo tsa hau tsa boima ba 'mele. Ha u leka ho theola boima ba 'mele, ho ela hloko haholo seo u se jang lijong tsa hoseng ho ka u thusa ho fihlela phokotso ea hau ea boima ba' mele kapele.
Ha e le hantle, lijo tsa hoseng li lokela ho jeoa pele ho hora e le 'ngoe. Haeba u sa lapa haholo hang kamora hore u tsohe, u ka arola lijo tsena ka likarolo tse peli tse nyane. E-ba le hanyane hang kamora ho tsoha le lijo tse ling tse nyane mohlomong kamora hora kapa tse peli.
Hape, haeba u ikoetlisa hoseng, u ka ja ho hong ho bobebe pele u ikoetlisa 'me ntho e' ngoe e boima e ka ba halofo ea hora u ikoetlisa. Leka ho ba le lijo tsa hoseng tse nang le lik'habohaedreite tse ngata pele u ikoetlisa le protheine-centric kamora moo.
Ho na le lijo tse ling tseo ha li kenyellelitsoe ts'ebetsong ea lijo tsa hoseng tsa letsatsi le letsatsi li ka u fang melemo e mengata ea bophelo bo botle feela empa li ka u thusa ho boloka boima ba 'mele bo phetseng hantle.
Kahoo, haeba u lakatsa ho latela puso ea tahlehelo ea boima ba 'mele, ho molemo ho tseba lijo tse ka u thusang ho fihlela sepheo sa hau sa ho theola boima ba' mele. Bala ho tseba hore na o ka ja eng nakong ea lijo tsa hoseng e le hore o theole boima ba 'mele ka tsela e phetseng hantle.
Ja lijo tse latelang tse 23 nakong ea lijo tsa hoseng 'me u shebe boima ba' mele bo botle:
1. Yoghurt
Yoghurt e nkoa e le e 'ngoe ea lijo tsa lebese tse ntlehali. E na le li-probiotics (libaktheria le tomoso) tse khonang ho ntlafatsa tšebetso ea mala a hao. Mala a phetseng hantle a thibela ho ruruha le ho hanyetsa leptin tse bakang botenya. Yoghurt ea mafura a mangata e loketse ha o leka ho theola boima ba 'mele. Qoba yoghurt e mafura kaha e tletse tsoekere. Yoghurt e boetse e latsoa haholo ha e jeoa le lijo-thollo tsa hoseng.
2. Mahe
Mahe a ratoa ke bohle. Leha ho le joalo, joalo ka ha ba bangata ba tseba ka phoso, mahe ha a lebise tlhaselong ea pelo kapa ho ama cholesterol ea mali ka tsela efe kapa efe. Ha e le hantle, ke e 'ngoe ea lijo tse ntle ho fokotsa boima ba' mele. Li na le liprotheine tse ngata le mafura a phetseng hantle a etsang hore u tlale kapele ka li-calories tse fokolang.
Kaha a teteane ka limatlafatsi, mahe a fa 'mele oa hau limatlafatsi tsohle tse hlokahalang (livithamini le liminerale tse 13 tsa bohlokoa) ha o le lijong tse thibetsoeng ke likhalori. Boithuto bo fumane hore mahe a ka thusa ho thibela ho ja haholo ha a jeoa nakong ea lijo tsa hoseng ha a bapisoa le tšebeliso ea bagels. Mahe a khothalletsa tahlehelo ea boima ka ho hatella takatso ea lijo.
3. Brokoli
Meroho ena e na le fiber e ngata ebile ea tlatsa. E boetse e na le protheine e ngata ha e bapisoa le meroho e meng. Ha u leka ho theola boima ba 'mele, ho ja meroho ena ea cruciferous ho nepahetse kaha ke motsoako o phethahetseng oa fiber, protheine le mafura a tlase. Broccoli e boetse e tsejoa e na le karolo e loantšang mofets'e e bitsoang sulforaphane.
4. Peo ea Chia
E nkoa e le e 'ngoe ea lijo tse matlafatsang ka ho fetesisa, peo ea chia e na le 11 g ea fiber, 9 g ea mafura le 4 g ea protheine ka oce (28 g). Peo ea Chia e fana ka 1 g feela ea lik'habohaedreite tse silang ha li sebelisoa ebe ka hona e ka bitsoa lijo tse nang le carb e tlase ebile ke mohloli o motle ka ho fetisisa oa fiber.
Ka lebaka la fiber ena e phahameng, lipeo tsa chia li khona ho monya makhetlo a 12 boima ba tsona ka metsing. E fetohela foromong ea gel mme ea hola ha o le ka mpeng. Ha e nahana ka molao oa eona oa phepo e nepahetseng, peo ea chia ehlile e theha lijo tsa bohlokoa lijong tsa hau tsa boima ba 'mele. Peo ea Chia e u tlatsa habonolo mme ka hona e ka fokotsa takatso ea lijo, ea u thibela ho ja ho tlōla.
5. Linaoa tse ntšo
Tsena li ka ba molemo bakeng sa ho theola boima ba 'mele. Linaoa tse ntšo li na le fiber e ngata (16 g ho 100 g e sebeletsang) le protheine (21 g ho 100 g e sebeletsang), tse tsejoang li lebisa ho satiety. Linaoa tse ntšo le tsona li na le starch e sa thibeleng. Leha ho le joalo, o lokela ho li lokisetsa hantle hore li silehe habonolo.
6. Li-avocado
E 'ngoe ea litholoana tse ikhethileng ka ho fetesisa, li-avocado, ho fapana le litholoana tse ling, ha li laeloe ke carbs. Li-avocado li na le mafura a phetseng hantle. Tholoana ena e na le monounsaturated oleic acid e ngata. Ona ke mafura a tšoanang le a fumanoang ka oli ea mohloaare. Avocado e boetse e na le metsi le fiber e ngata, ka hona ha e na matla haholo.
U ka li kenya lisalateng tsa meroho 'me u li fe lijo tsa hoseng. Boithuto bo bontšitse hore mafura a tholoana ena a khona ho eketsa beta carotene le ho monya carotenoid. Li-avocado li na le potasiamo. Sena se etsa hore tholoana ena e be e meng ea mehloli e metle ea mafura a phetseng hantle e lokelang ho kenyelletsoa lijong tsa hau tsa boima ba 'mele. Leha ho le joalo, boloka ho noa ha tholoana ena ho lekane.
7. Li-walnuts
Ho fapana le tumelo e tloaelehileng, li-walnuts ha li nontše kamoo u ka li lumelang. Li sebeletsa e le lijo tse monate haholo tseo u ka li jang nakong ea lijo tsa hoseng. Li-walnuts li na le 15 g ea protheine, 7 g ea fiber le hoo e ka bang 56 g ea mafura a phetseng hantle ho 100 g e sebeletsang. Tsena li khothaletsa tahlehelo ea boima ba 'mele e netefalitsoeng ke lithuto tse fapaneng. Leha ho le joalo, kaha li na le lik'hilojule tse ngata, etsa bonnete ba hore ha u je tse fetang tse 'maloa. Li-walnuts le tsona li ka jeoa e le seneke se potlakileng.
8. Lialmonde
Ha li sebelisoa ka mokhoa o itekanetseng, tsena e ka ba tlatsetso e kholo lijong tsa hau tsa boima ba 'mele. Ba na le 49 g ea mafura, 21 g ea protheine le 12 g ea fiber ka 100 g e sebeletsang. Batho ba jang lialmonde ba fumanoa ba phetse hantle 'meleng ba bile ba otile ho feta ba sa li pheleng. Ho ja lialmonde ho ka ntlafatsa bophelo bo botle ba 'mele. Leha ho le joalo, u se ke ua itlopa joala ka bongata ho feta ka lialmonde. Li be le bona ka tekano. Lialmonde tse 4 ho isa ho tse 5 li lokela ho lekana letsatsi.
9. Oatmeal
Ho ja oatmeal khafetsa nakong ea lijo tsa hoseng ho bonts'itse ho ba le litholoana tse ntle tsa boima ba 'mele. Oatmeal e tletse ka fiber (11.6 g ka 100 g e sebeletsang) mme e ka etsa hore u ikutloe u tletse nako e telele. Oatmeal e amahanngoa le lik'habohaedreite tsa 'butle-butle' mme ho latela lithuto, ho ba le sena nakong ea lijo tsa hoseng tse reriloeng lihora tse 3 pele boikoetliso ba hau bo ka u thusa ho chesa mafura a mangata. Li-oats li na le li-beta-glucans tse eketsang satiety, ka hona li u sitisa ho ja ho tlōla.
10. Pepere tsa Bell
Pelepele ea tšepe e nkoa e le ntle bakeng sa ho theola boima ba 'mele. Li ka sebelisoa ho tlatsa sejana sefe kapa sefe sa lijo tsa hoseng ntle le ho eketsoa ha likhalori. Pelepele ea tšepe ke mohloli o moholo oa vithamine C le B6, folate, potasiamo le manganese. Li tsejoa hape hore li sebetsa hantle ho cheleng mafura 'meleng.
11. Litholoana tsa morara
Ho entsoe lithuto tsa hore na litholoana tsa morara li ka thusa joang ho theola boima ba 'mele. Lebasetere la lamunu le pummelo, tholoana ea morara e na le likhahla tsa khabohaedreite tse tlase. Ho ja halofo ea tholoana ea morara halofo ea hora pele ho lijo tsa hoseng ho ka u thusa hore u phutholohe 'me ka hona u etse hore u je hanyane.
12. Butter ea Peanut
Lipatlisiso li fumane hore lijo tse nang le lijo tse nang le mafura a monounsaturated li ka thusa ho theola boima ba 'mele. Peanut butter ke e 'ngoe ea tsona. Ha e le hantle, pere ea linate e na le 50 g ea mafura, 25 g ea protheine le 20 g lik'habohaedreite ka 100 g e sebeletsang. Mafura a pere ea linate ke mafura a monounsaturated a phetseng hantle pelong. Sena se ts'oana le mofuta oa mafura o fumanehang le li-avocado, linate le oli ea mohloaare.
13. Butter ea Almonde
Linate ka kakaretso li nkuoa e le limatlafatsi tse thusang ho theola boima ba 'mele. 100 g ea botoro ea almonde e na le 56 g ea mafura, 21 g ea protheine le 10 g ea fiber. Botoro ea almonde e tsejoa e le ho laola maemo a tsoekere maling ka nepo. Sena se thusa ho thibela ho qoela maemong a tsoekere e leng se tla etsa hore batho ba je lijo tse bobebe tse nang le khalori tse letsoai haholo kapa tse tsoekere haholo. Li-butter tsa linate li boetse li amahanngoa le phokotso ea LDL (cholesterol e mpe).
14. Phofo ea Protheine
Liprotheine li nkoa li le bohlokoa haholo ha motho a leka ho theola boima ba 'mele. Ho fumana protheine e lekaneng ho matlafatsa metabolism ea hau. E ka fokotsa takatso ea lijo hape ea u thusa ho lahleheloa ke mafura a 'mele ntle le ho lahleheloa ke mesifa. U ka kenyelletsa protheine e sisinyehang lijong tsa hau tsa hoseng. Ka sebele sena se tla u thusa ho fihlela lipheo tsa hau tsa boima ba 'mele.
15. Liapole
Ho ea ka phuputso ea haufinyane ho Chemistry ea Lijo, liapole li bonts'itse li sebetsa hantle ho boloka liponto tse ling li le hole. Lebaka ke hore liapole li na le metsoako e sa silang e kang fiber le polyphenols. Tsena li khothaletsa kholo ea libaktheria tse ntle ka maleng tse amanang le ho theola boima ba 'mele.
16. Libanana
Libanana li na le fiber e ngata (2.6 g ho 100 g e sebeletsang) le lik'hilojule tse tlase. O ka kenyelletsa banana lijong tsa hau tsa hoseng hobane sena se sebetsa hantle haholo ebile se na le phepo. Libanana li fana ka lijo tsa hoseng tse nang le likhalori tse tlase. Li ka eketsoa lijong tsa hau tsa hoseng. E ka boela ea jeoa e le seneke bakeng sa bohloko ba hau ba tlala. Banana hape ke mohloli o ruileng oa potasiamo.
17. Mahapu
Mahapu, joalo ka ha bohle re tseba, ke karolo ea 90 lekholong ea metsi. E na le lik'hilojule tse fokolang 'me e na le vithamine C le A le magnesium e ngata. E sebetsa e le khathollo ha e jeoa hammoho le lijo tsa hoseng. E na le metsi a mangata haholo 'me e etsa hore u ikutloe u tletse, bonyane ka nakoana. Ha e na mafura kapa k'holeseterole. Ho khetha ho ja mahapu ho feta lijo tse se nang phepo ho ka u thusa ho boloka likhalori tse ngata. Likopi tse peli tsa likhaba tsa mahapu tse sehiloeng li na le li-calories tse 80 ntle le mafura.
18. Monokotšoai
Bafuputsi ba fumane hore ho fapana le litholoana tse ling tse 'maloa, monokotšoai o na le li-antioxidants tse ngata haholo. Li khona ho matlafatsa sesole sa hau sa 'mele hape li nkuoa li le boleng bo phahameng ba phepo. Hammoho le ho ba mohloli oa bohlokoa oa faeba, monokotšoai o tletse livithamini C, B6 le A le liminerale. Li-monokotsoai ke lijo tsa hoseng tse phetseng hantle le tse monate.
19. Litapole tse tsoekere
Litapole li nkoa li le ntle ha li leka ho theola boima ba 'mele. Ho joalo ka lebaka la liteng tsa eona tse phahameng tsa fiber. Litapole tse nang le fiber e ngata (3 g ho 100 g) ea litapole li bapala karolo ea bohlokoa ho o thusa ho fihlela sepheo sa hau sa ho theola boima ba 'mele, haholo ha o se ja nakong ea lijo tsa hoseng. Hammoho le fiber, phepelo ea khalori e tlase le metsi a mangata haholo li sebetsa 'moho ho fokotsa boima ba' mele.
20. Sipinake
U ka e ja spinach e tala kapa e phehiloeng e monate ha u lakatsa ho theola boima ba 'mele. Sipinachi se na le tšepe e ngata (2.71 mg) le potasiamo (558 mg) hape se nkuoa se le molemo bakeng sa ho phela hantle 'meleng le ho boloka bophelo bo botle ba' mele. E na le lik'halori tse tlase ebile e na le phepo e ntle, e etsang hore e be ea bohlokoa lijong tsa hau tsa hoseng tsa letsatsi le letsatsi. Ho eketsa ho monya tšepe ho tsoa ho meroho ena e makhasi a matala, ja lijo tse nang le vithamine-C tse ngata joalo ka tamati, lero la lamunu kapa litholoana life kapa life tsa lamunu.
21. Peo ea Folaxe
Etsa bonnete ba hore o ja khaba ea khaba ea peo ea folaxe letsatsi le letsatsi nakong ea lijo tsa hoseng. Ka 100 g e sebelisang li-flaxseeds, ho na le fiber ea 27 g le protheine ea 18 g. Eseng feela boteng ba faeba ea phepo, protheine ea peo ea folaxe e ka u thusa ho thibela takatso ea hau ea lijo.
Qetellong sena se u thibela ho ja ho tlōla, ka hona se u thusa ho theola boima ba 'mele. Ka hona, peo ea folaxe e nkuoa e le sejo se setle ka ho fetisisa sa ho theola boima ba 'mele. Molao o akaretsang oa ho ja peo ea folaxe ha o leka ho theola boima ba 'mele ke: haeba o le boima ba liponto tse 180, joale ja likhaba tse ka bang 4 tsa peo ea folaxe.
Ja lijo tse leka-lekaneng le tse matlafatsang ho netefatsa bophelo bo botle. Ho ikoetlisa khafetsa le ho kenyelletsa lijo tse boletsoeng kaholimo lijong tsa hau tsa hoseng ho ka u thusa ho theola boima ba 'mele ka nepo.
