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Ho na le mekhoa le mekhoa e 'maloa e thusang ho khothaletsa ho theola boima ba' mele. Ho tloha boikoetlisong ho isa lijong tsa tlatsetso lijong, lenane ha le fele le ka mohla. Le ha boholo ba rona re na le mohopolo oa ho theola boima ba 'mele likelellong tsa rona, ho bonahala e le ntho e buuoang habonolo ho feta ho e etsa.
Empa ha ho hlokahale hore u imeloe kelellong ka monahano oa ho ja lijo tse oelang kapa ho ikoetlisa ka thata seo u hlokang ho se etsa ke ho ba le leihlo le shebileng seo u lokelang ho se ja le seo u sa se jeng, ho bua 'nete.
Haeba u ikemiselitse ho tšolla liponto tse 'maloa, kichine ea hau ke eona e etsang qeto bakeng sa tahlehelo ea boima ba hau. Ferekane? U kentse lishelefo tsa hau tsa kichine lisebelisoa tse phetseng hantle, ho u thusa leetong la hau la ho theola boima ba 'mele.
Sehloohong sena, re thathamisitse tse ling tsa lisebelisoa tsa boima ba 'mele tse fumanehang hae. Bala ka ho eketsehileng ho tseba ka lenane la lisebelisoa tsa boima ba 'mele.
1. Jinja
Ginger e bitsoa e 'ngoe ea lisebelisoa tse ntle ka ho fetisisa tsa ho theola boima ba kichineng, e bolelang hore senoko ha se sebelisoa se eketsa mocheso oa' mele oa hau, o chesang mafura kapele le ka nepo. [1] . Ginger e tsebahala ka thepa ea eona e khahlanong le ho ruruha, e boetse e thusa ho theola mamina, ho nolofaletsa 'mele oa hau ho leleka moea.
2. Konofolo
Konofolo ke sesebelisoa se seng seo u ka se eketsang lijong tsa hau haeba u batla ho theola boima ba 'mele' me ho boletsoe hore e na le thepa e thibelang botenya e thusang ho thibela ho bokellana ha mafura 'meleng, ka tsela eo ho thibela ho nona. [pedi] . Ntle le moo, liphuputso li bontšitse hore ts'ebeliso e tloaelehileng ea konofolo e ka thusa ho loants'a khatello ea maikutlo le ho fokotsa matšoao a khatello ea maikutlo.
3. Pepere e Ntšo
Pepere e ntšo e na le khalori e tlase ebile e na le livithamini tse ngata, liminerale, faeba e jang lijo le mafura a phetseng hantle, tseo kaofela li tlatsetsang thepa ea tahlehelo ea boima ba khauta ena e ntšo. Boithuto bo supa hore pepere e ntšo e kenyelletsa piperine, e matlafatsang metabolism, e thibela phapang ea lisele tsa mafura mme e eketsa ho fumaneha ha limatlafatsi - tsohle li na le thuso bakeng sa leeto la hau la ho theola boima ba 'mele. [3] .
4. Moferefere
E sebelisoa haholo bakeng sa eng kapa eng le ntho e ngoe le e ngoe (maqeba a mathata a ho robala), turmeric e na le lik'hilojule tse tlase mme e thusa ho matlafatsa sekhahla sa ts'ebeliso ea mmele hape e matlafatsa sesole sa 'mele. Kaha turmeric e na le likhalori tsa zero, e ka sebelisoa e le sehokelo sa tatso bakeng sa lijo tsohle ntle le ts'abo ea boima ba 'mele [4] .
5. Sinamone
E 'ngoe ea lisebelisoa tsa tahlehelo ea boima ba' mele ea kichine e ntle ho feta sinamone. Ntle le lisebelisoa tsa eona tsa limatlafatsi, sinamone e thusa ho fokotsa boima ba 'mele ka potlako. Ho eketsa sinamone kofi ea hau hoseng ke tsela e bonolo ka ho fetisisa ea ho theola boima ba 'mele [5] .
6. Pepere ea Cayenne
Pepere ea Cayenne ha e na khalori. Boithuto bo bontšitse hore ho li ja khafetsa ho tla thusa ho fokotsa takatso ea lijo le ho thusa mmele oa hau ho chesa likhalori tse ngata. Kahoo, haeba u batla mokhoa o phetseng hantle oa ho laola takatso ea lijo le ho theola boima ba 'mele, eketsa pepere ea cayenne lijong tsa hau [6] .
7. Peo ea mosetareta
Peo ea mosetareta e na le selenium, e leng diminerale e tsejoang hore e hlokomela tšebetso e nepahetseng ea qoqotho, e leng eona e thusang ho theola boima ba 'mele [7] . O ka eketsa peo ea mosetareta lijana tsa hau mme o theola boima ba 'mele hantle.
8. E tlatsitsoe
Ha li-flaxse li na le melemo e mengata, lipeo li tsejoa haholo ka thepa ea tsona ho qhibilihisa mafura a eketsehileng a tsoang 'meleng, ka hona e thusa ho theola boima ba' mele. Karolo ea peo ea ho fokotsa boima ba 'mele e tsoa mefuteng ea eona e ikhethang ea phepo le limolek'hule (fiber, mafura a mafura a bohlokoa, lignin le li-carb tse tlase) [8] .
9. Peo ea Chia
Peo ea Chia e tletse fiber, e u bolokang u tlala nako e teletsana mme e thusa ho thibela ho ja ho tlōla, mme ha lipeo tsena li nka nako e telele ho sila, 'me li lula nako e telele mpeng ea hau kamora ho sebelisoa [9] . Hape, peo ena e nyane e na le faeba e qhibilihang, e fokotsang takatso ea lijo le ho thibela ho thunya.
10. Peo ea Sesame
Peo ea Sesame e na le fiber le liprotheine tse ngata, tse u thusang hore u lule u khotsofetse ebile li thibela takatso ea lijo, e leng eona e thusang ho theola boima ba 'mele [10]. Ntle le sena, lipeo tsa sesame le tsona li baka tlhahiso ea li-enzyme tse chesang mafura 'meleng, tse thusang ho fokotsa boima ba' mele.
11. Koena
Lik'hilojule tse tlase le palo e ntle ea fiber ea makhasi a koena li bapala karolo e kholo ho laoleng boima ba 'mele. Liphuputso li supa hore ho ja makhasi a koena ho ka u thusa ho theola boima ba 'mele bo botle kaha setlama se na le lik'hilojule tse tlase, se matlafatsa metabolism le ho khothaletsa tšilo ea lijo. [leshome le motso o mong] .
12. Linaoa tsa Liphio (Rajma)
Sesebelisoa se tsebahalang se sebelisoang lijong tsa India, linaoa tsa rajma / liphio li na le protheine e ngata, fiber le limatlafatsi, 'me ts'ebeliso ea eona e ka u thusa ho theola boima ba' mele, lithuto li supa. Leha ho le joalo, etsa bonnete ba hore u qoba ho eketsa oli / letsoai / masala a mangata [12] .
13. Leleme
Lentile ke mohloli o motle oa protheine le fiber. Ho sebelisa lensisi ho ka thusa ho theha satiety hape ho ka thusa ho theola boima ba 'mele.
14. Veine ea Apple Cider
Ho ba le melemo e fapaneng ea bophelo bo botle joalo ka ho theola tsoekere, ho laola maemo a insulin, ho ntlafatsa metabolism le ho phekola makhopho, asene ea apole le eona e na le bokhoni ba ho fokotsa mafura a 'mele [13] . Asene ea Apple cider e na le asiti ea acetic, e ka thusang ho theola boima ba 'mele ha asiti e heletsa lijo hantle le ho thibela mali a hau ho monya mafura a mangata, ka hona ho thusa ho theola boima ba' mele.
15. Oli ea Mohloaare
Oli ea mohloaare e na le mafura a phetseng hantle a khothalletsang maikutlo a botlalo. Mafura a phetseng hantle a thusa ho eketsa khora ebile a thusa ho monya livithamini tse qhibilihang mafura, tse ka thusang ho theola boima ba 'mele.
16. Oli ea Kokonate
Liphuputso li bonts'a hore, bakeng sa ho theola boima ba 'mele, oli ea kokonate e sa tsoaloang e nkoa e le eona e ntle ka ho fetisisa kaha ha e na mafura a mangata, a lebisang ho nyoloheng ha k'holeseterole mme e ikarabella bakeng sa ho nona. [14] . Joalokaha mafura a mang a oli ea coconut a ka fokotsa takatso ea lijo le ho eketsa ho chesa mafura, e kanna ea u thusa ho theola boima ba 'mele.
17. Sehoete
Lihoete li na le lik'hilojule tse tlase empa li na le phepo e ntle, e li etsang lijo tse fokotsang boima ba 'mele [leshome le metso e mehlano] . Ho eketsa lero la rantipole lijong tsa hau tsa letsatsi le letsatsi e ka ba e 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho lahleheloa ke mafura a mpeng, lithuto li tiisa hore.
Linoko tse ling tsa kichineng, litlama, meroho le litlolo tse ka thusang ho theola boima ba 'mele ke tse latelang.
Lijo tsena li ka linako tsa selemo, ha li tumme haholo kichineng sa India kapa ke meroho / litholoana:
18. yoghurt ea Greece : Boithuto bo bontšitse hore lijo tse nang le calcium e ngata joalo ka yoghurt li hlahisitse litholoana tse ngata tsa ho theola boima ba 'mele ho feta li-calcium tse tlatsetsang feela.
19. Peo ea mokopu : Peo ea mokopu ke mohloli o motle haholo oa protheine le faeba tseo e leng likarolo tsa bohlokoa tsa boima ba 'mele. Tsena li etsa seneke se phetseng hantle, se nang le phepo.
20. Chickpeas : Tsena li na le fiber le liprotheine tse ngata. Ho eketsa li-chickpea lisalateng tsa hau ho tla etsa lijo tse tsoang ka mpeng ka mpeng.
21. Meroho e tala e makhasi : Meroho e makhasi a kang khale, spinach, collards, swiss chards e loketse lijo tsa ho theola boima ba 'mele kaha li na le lik'hilojule tse tlase le lik'habohaedreite ebile li laetsoe ka fiber.
22. Meroho e mebe : Meroho ea Cruciferous e kang broccoli, cauliflower, k'habeche le limela tsa Brussels li na le fiber e ngata haholo 'me li na le ho tlatsoa ka mokhoa o makatsang ebile li ntle bakeng sa ho theola boima ba' mele.
23. Litapole tse phehiloeng : Litsebi tsa phepo e nepahetseng li bontša hore ho ja litapole tse phehiloeng ke e 'ngoe ea mekhoa e metle ea ho tlatsa mpa ntle le ho tšoenyeha ka boima ba' mele.
24. Kotulo : Li-avocado li na le li-carbs tse fokolang haholo ebile ke mohloli o moholo oa fiber, 'me sejo se seng le se seng se na le ligrama tse 9 feela tsa li-carbs, tse 7 tsa tsona li tsoa ho fiber mme ke sesebelisoa sa' mele se sebetsang hantle.
Lisebelisoa tse ling tsa tahlehelo ea boima ba kichineng ka tlase:
25. Tholoana ea morara : Ho ja halofo ea tholoana ea morara hoo e ka bang halofo ea hora pele ho tse ling tsa lijo tsa hau tsa letsatsi le letsatsi ho ka u thusa hore u ikutloe u khotsofetse haholoanyane 'me u je li-calories tse fokolang ka kakaretso, ka hona ho thusa ho theola boima ba' mele.
26.Chisi ea Cottage (Paneer) : Ho ja lihlahisoa tsa lebese tse se nang mafura, joalo ka chisi ea kottage, ke e 'ngoe ea litsela tse molemohali tsa ho fumana liprotheine tse ngata ntle le ho eketsa boima ba' mele bo seng botle.
27: Botoro ea matokomane : Le ha tšebeliso e feteletseng ea peanut butter e ka lebisa ho nona, botoro ea peanut e na le mafura a phetseng hantle, livithamini le liminerale, mme e na le lik'habohaedreite tse tlase, tse e etsang sesebelisoa sa ho theola boima ba 'mele.
28. Asene ea balsame Asene e na le palo e tlase ea likhalori ha e bapisoa le liaparo tse ling tsa salate. Ho li kenya lijong tsa hau ho tla u thusa ho qoba liaparo tse ling tse nang le likhalori tse ngata.
29. Cashew : Linate le lipeo ke karolo ea bohlokoa ea boima ba 'mele. Li-cashews ke sesebelisoa sa mantlha sa ho theola boima ba 'mele kaha li na le fiber, protheine le limatlafatsi tse ling.
30.Phofo ea Gram (Sattu) : Phofo ea Sattu kapa ea Gram ke sesebelisoa se tsebahalang lijong tse fapaneng tsa India mme e ka thusa ho fokotsa boima ba 'mele kaha e na le liprotheine le fiber tse ngata hape eu thusa ho theola boima ba' mele ka ho matlafatsa metabolism le ho fokotsa ho ruruha.
Ka Tsebiso ea ho Qetela…
Ka mantsoe a bonolo, haeba u batla ho supa molala oa hau oa Turkey, u tla hloka ho lekola mekhoa ea hau ea lijo. Kahoo, lijo tsa hau li lokela ho kenyelletsa tekano ea lijo tse nang le phepo e matlafatsang bakeng sa liphetho tse ntle. Ka kopo hlokomela hore litlama, linoko le lisebelisoa tse ling tsa kichineng tse boletsoeng li na le thepa ea ho theola boima ba 'mele. Ho li ja feela ho ke ke ha thusa ho theola boima ba 'mele hantle. Ho bohlokoa ho ja hantle, ho robala kamehla le ho ikoetlisa bonyane metsotso e 30 ka letsatsi.
