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Nahana sena, u ea mabenkeleng bakeng sa mose o khahlehang bakeng sa mokete oa letsatsi la tsoalo la motsoalle oa hau 'me u thahasella ho hong ho tsotehang le ho hohelang - joalo ka seaparo sa mantsiboea se haka batho ba bang!
Ha u ea lebenkeleng 'me u leka seaparo seo u neng u nahanne ka sona, u hlokomela hore' lerato la hao le sebetsana ', kapa mafura a fetelletseng thekeng la hao a etsa hore u shebahale eka ha u monate!
Ha e le hantle, sena se ka etsa hore motho a ikutloe a nyahame haholo, hobane ke mang ea sa batleng ho shebahala a lekana ka liaparo tsa setaele, na?
Haeba u ka utloisisa boemo bo boletsoeng ka holimo, ha u mong. Batho ba 'maloa ba ba le mathata ka mafura a mpeng le mafura a bokellanang thekeng.
Ho bokellana ha mafura a mangata thekeng ho tsejoa e le 'meetso ea lerato' ka mokhoa o kopaneng.
Metsoako ea lerato e bonahala ho banna le basali ba nang le mathata a boima, leha a bonahala hangata ho basali.
Seno sa Nako ea ho robala Ho Fokotsa Mafura a Belly
A mang a mabaka a mantlha a nts'etsopele ea lipallo tsa lerato ke, phepo e sa nepahalang, ho hloka boikoetliso, bokhachane, lefutso, ho se leka-lekane ha li-hormone, jj.
Kahoo, mona ke lijo tse 'maloa tse ka u thusang hore u lahleheloe ke meetso ea lerato nakong e ka etsang beke!
1. Li-oats
Li-oats li na le lik'habohaedreite tse ngata tse ka matlafatsang sekhahla sa ts'oaetso ea hau, se thusang ho chesa lisele tse mafura kapele ho letheka.
2. Quinoa
Kaha quinoa e na le liprotheine tse ngata, e ka thusa ho loantša lisele tse mafura le ho fokotsa lerato la hau le sebetsana kapele le ka nepo.
3. Litapole tse monate
Joalo ka quinoa, litapole le tsona li na le liprotheine tse ngata tse ka chesang lisele tsa mafura tse bokelletsoeng haufi le letheka habonolo.
4. Rice e Ntšo
Raese e ntšo e ruile haholo ka liprotheine le fiber, tseo ka bobeli li sebelisanang ho fokotsa lerato la hau le sebetsana le mafura a mpa.
5. Leleme
Vithamine B1 le fiber tse fumanehang ka har'a lensisi li ka matlafatsa sekhahla sa ts'oaetso ea hau ho thusa ho chesa mafura lethekeng la hau kapele.
6. Koro e Shredded
Ho ja lijana tse entsoeng ka koro e halikiloeng ho ka thusa ho theola boima ba 'mele le ho sebetsana le lerato ho fokotsa, kaha e na le liprotheine tse ngata.
7. Linaoa tse ntšo
Linaoa tse ntšo le tsona li ruile haholo ka har'a liprotheine tse ka fokotsang letheka le letheka hape tsa hlahisa mmele oa hau.
8. Tee e Tšoeu
Ho noa tee e tšoeu ntle le tsoekere le hona ho ka thusa ho fokotsa mafura a lethekeng kaha a na le li-antioxidants.
9. Chickpeas
Chickpeas, kapa 'channa', li ruile haholo ka liprotheine. Liprotheine li ka loantša lisele tse mafura tse bokelletsoeng thekeng, hantle.
10. Peo ea Chia
Li-antioxidants le liprotheine tse fumanehang ka har'a peo ea chia li ka matlafatsa sekhahla sa ts'oaetso ea hau ho thusa ho chesa mafura a letheka kapele.
11. Hemp Peo
Joalo ka peo ea chia, peo ea hemp le eona e na le liprotheine le li-antioxidants tse ka felisang matsoho a hau a lerato hanghang.
12. Peo ea Mokopu
Ho eketsa peo ea mokopu lijong tsa hau khafetsa ho ka thusa ho chesa mafura a noka, kaha a na le fiber le liprotheine tse ngata.
13. Nkoe Nkoe
Lik'habohaedreite tse phetseng hantle le liprotheine tse teng linong tsa nkoe li ka chesa lisele tse mafura tse bokelletsoeng thekeng la hao, thekeng le mpeng ka jiffy!
14. Lialmonde
Vithamine E le liprotheine tse teng ka har'a lialmonde li ka thusa ho chesa lerato le sebetsana ka mokhoa o ikhethileng!
15. Lierekisi
Lierekisi li boetse li ruile haholo liprotheine 'me ho li eketsa lijong tsa hau tsa kamehla ho ka thusa ho boloka letheka le le sebopehong.
16. Kale
Kale ke sejo se monatehali se nang le melemo e mengata ea bophelo bo botle, ho kenyeletsoa le phokotso ea mafura a noka, kaha e na le li-antioxidants.
17. Brown Rice
Raese e sootho e na le liprotheine le lik'habohaedreite tse phetseng hantle tse ka thusang ho chesa lisele tse mafura tse bokelletsoeng thekeng.
18. Sipinake
Botala bona bo makhasi bo na le tšepe le liprotheine tse ngata tse ka matlafatsang metabolism ea hau ho thusa ho chesa lits'oants'o tsa lerato.
19. Lihlahla tse tala
Motsoako oa vithamine C le li-antioxidants tse teng ho tse tala li ka thusa ho felisa mafura a noka kapele.
20. Beetroot
Likhoele le liprotheine tse li-beetroots le tsona li ka thusa ho chesa mafura a 'mele, haholo-holo lerato, le sebetsang hantle.
21. Li-Oyster
Li-omega-3 fatty acids le liprotheine tse li-oyster, li li etsa lijo tse ntle haholo ho fokotsa mafura a noka.
22. Tsokolate e Lefifi
Li-antioxidants tse ruileng tse nang le chokolete e lefifi li ka matlafatsa metabolism ea hau ho thusa ho chesa matsoho ka potlako.
23. Tholoana ea morara
Ho ja litholoana tsa morara bakeng sa lijo tsa hoseng ho ka u fa letheka le lenyenyane, kaha li na le vithamine ea C le li-antioxidants.
24. Oli ea Kokonate
Li-omega-3 fatty acids ka oli ea coconut li ka matlafatsa sekhahla sa ts'ebetso ea 'mele le ho chesa mafura a noka hantle.
25. Oli e khubelu ea palema
Mafura a phetseng hantle a mafura ka har'a oli ena le ona a ka eketsa sekhahla sa ts'ebeliso ea matla a hau ho chesa lits'oants'o tsa lerato ka nepo.
26. Monyetla
Chard ke mofuta oa kutu ea semela e ka fokotsang mafura a noka kaha e na le fiber le potasiamo e ngata.
27. Kotulo
Hammoho le melemo e meng e mengata ea bophelo bo botle, li-avocado le tsona li ka chesa lits'oants'o tsa lerato, kaha li na le omega-3 fatty acids.
28. Li-orang
Kaha lilamunu li na le vithamine C e ngata le li-antioxidants, li ka matlafatsa sekhahla sa ts'oaetso ea hau mme tsa thusa ho chesa mafura a noka.
29. Khoho
Kgoho e itshetlehileng e na le diprotheine tse ngata, ka hona e ka chesa mafura a bokellaneng thekeng la hao.
30. Mahe
Joalo ka likhoho, makhooa a mahe le ona a na le liprotheine tse ngata, ka hona, a ka thusa ho tlosa lits'oants'o tsa lerato.
31. Turkey
Ho eketsa turkey lijong tsa hau khafetsa ho ka thusa ho chesa mafura a noka, ka lebaka la liprotheine tse phahameng.
32. Tee e Tala
Li-antioxidants tsa tee e tala li ka thusa ho matlafatsa metabolism le ho chesa mechini ea lerato ka potlako.
