Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le LetsatsiKa hare feela
-
Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona -
- Hina Khan E Phatsima Ka Moriri o Motala oa Leihlo Mme o phatsima Melomo ea Nude e shebahala ka mehato e bonolo e seng mekae!
- Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
- Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021
Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona Se ke oa Lahleha
- Lethathamo la Li-voucher tsa Boitsebiso bo Bohle ba Ho Kena ho tsoa Reliance Jio, Airtel, Vi le BSNL
- Kumbh mela ba khutlang ba ka mpefatsa seoa sa COVID-19: Sanjay Raut
- IPL 2021: BalleBaazi.com e amohela nako ka lets'olo le lecha la 'Cricket Machao'
- Vira Sathidar Aka Narayan Kamble oa Lekhotla Oa Feta Ka lebaka la COVID-19
- Kabira Mobility Hermes 75 High-Speed Commerce Delivery Scooter e Qaliloe India
- Theko ea khauta ha e tšoenyehe haholo bakeng sa li-NBFC, libanka li hloka ho lula li lebetse
- Sephetho sa ho qetela sa mapolesa sa CSBC Bihar se phatlalalitsoe
- Libaka tse 10 tse ntlehali tsa ho etela Maharashtra ka Mmesa
Feela joalokaha ho ja lijo tsa hoseng tsa hoseng ho nkoa e le lijo tsa bohlokoahali tsa letsatsi, lijo tsa pele ho boikoetliso le tsona li bohlokoa. Ho na le ba bangata ba sa tsebeng hore na ba je eng pele ho boikoetliso. Sehloohong sena, re tla fana ka leseli la hore na ke lijo life tseo re lokelang ho li ja pele re ikoetlisa.
Ho fepa 'mele oa hau pele ho ikoetlisa ho bohlokoa haholo. Ho thusa 'mele oa hau ho sebetsa hantle le ho fola kapele kamora ho ikoetlisa, o lokela ho etsa bonnete ba hore' mele oa hau o na le mafura a lekaneng ho etsa joalo.
Sena se ka etsoa ka ho ja lijo tsa mofuta o nepahetseng tse nang le limatlafatsi tse ngata joalo ka lik'habohaedreite, mafura, livithamini le liminerale [1] .
1. Libanana
Libanana ke mohloli o motle oa lik'habohaedreite le liprotheine tse tla fa 'mele oa hau mafura a ka sebelisoang bakeng sa ho ikoetlisa. E boetse e na le potasiamo e tla thusa mesifa le tšebetso ea methapo. Phuputso e bonts'itse hore bapalami ba libaesekele ba jang banana kapa pere le metsi ba na le nako ea ho hlaphoheloa kapele ho 50% ha ba bapisoa le ba sebelisang metsi feela [pedi] .
2. Li-oats
Li-oats li tletse ka fiber, lik'habohaedreite le liprotheine tse fang 'mele oa hau matla nakong ea boikoetliso. Li-oats li na le livithamini tsa B tse thusang ho fetola lik'habohaedreite matla. Oatmeal e nang le litholoana le linate ke lijo tse loketseng batho ba ikoetlisang pele ba ikoetlisa.
3. Bohobe bo felletseng ba lijo-thollo
Selae sa bohobe bo felletseng ke mohloli o motle oa lik'habohaedreite. U ka ba le bohobe bo felletseng ka mahe a phehiloeng ka thata bakeng sa protheine e eketsehileng metsotso e 45 pele u qala ho ikoetlisa [3] .
4. Litholoana tsa smoothies
Litholoana tsa smoothies ke lijo tse makatsang tsa pele ho boikoetliso hobane li na le livithamini, liminerale le li-antioxidants tse fapaneng. Litholoana tsa smoothies le tsona li ka sileha kapele hobane li na le motsoako oa lik'habohaedreite tse bonolo le tse rarahaneng ho u fa matla pele u ikoetlisa [4] .
5. Mahe
Batho ba bangata ba lumela hore li-yolk tsa mahe li na le mafura a sa lokelang ho jeoa. Empa ke tumelo e fosahetseng joalo ka ha boithuto bo re mahe a mahe a na le protheine hammoho le limatlafatsi tse ling tsa bohlokoa tse sa fumanoeng ho makhooa a mahe. Ho sebelisa li-yolk tsa mahe pele boikoetliso bo thusa ho matlafatsa bokhoni ba 'mele ba ho sebelisa protheine e mesifeng [5] .
6. Litholoana le yogurt
Litholoana li na le livithamini le liminerale tse ngata, 'me yogurt ea Greece e tletse liprotheine tse ngata. Ho ja litholoana ka yogurt ho ke ke ha fepa 'mele oa hao feela empa hape ho tla fana ka lik'habohaedreite' meleng. Protheine e ka yogurt e tla thibela tšenyo ea mesifa le ho thusa ho hlaphoheloa ha mesifa.
7. Lebele la kana
Haeba u ntse u rera ho ja ho hong pele u ikoetlisa, u ka khetha sefuba sa kana. U ka e ja kapa ua e eketsa ka salate ea hau. Lifuba la kana le na le protheine ea boleng bo holimo e hlokahalang molemong oa ho aha mesifa [6] .
8. Litholoana tse omisitsoeng
Litholoana tse omisitsoeng le tsona ke khetho e ntle ea ho li ja pele u ikoetlisa. Ke hobane litholoana tse omisitsoeng li bobebe haholo 'me li tletse lik'habohaedreite tse bonolo tse tla fa' mele oa hau matla a potlakileng ntle le ho u imetsa. U ka ba le liapolekose tse omisitsoeng, monokotsoai, lifeiga le phaenapole.
9. Salate ea avocado
Avocado e na le acid e ngata ea oleic e thusang ho lokisa lisele. Haeba u ja li-avocado pele u ikoetlisa, e tla fokotsa ho ruruha 'meleng. Ntle le moo, e boetse e na le fiber e ngata le mafura a phetseng hantle a tla u boloka u khotsofetse ebile u sa lapa ha u ntse u ikoetlisa [7] .
Nako e lokelang ho ba lekhalo lipakeng tsa lijo tsa pele ho boithapollo le boikoetliso ba hau
Nako ea lijo tsa hau pele u ikoetlisa e bohlokoa. Ho kotula melemo e mengata nakong ea boikoetliso, leka ho ja lijo tse nang le lik'habohaedreite, liprotheine le mafura lihora tse 2-3 pele u ikoetlisa [8] .
Haeba o sena nako e ngata hakaalo, ja lijo tse nang le lik'habohaedreite le liprotheine bonyane metsotso e 45 ho isa ho e 60 pele u ikoetlisa.
Morero oa Lijo tsa Pele ho Koetliso
Lihora tse 2-3 pele u ikoetlisa
- Protheine e tšesaane, raese e sootho le meroho e halikiloeng
- Sandwich e entsoe ka bohobe bo nang le lijo-thollo, protheine e omeletseng le salate e lehlakoreng
- Omelette ea mahe le toast ea lijo-thollo tse nang le avocado le senoelo sa litholoana.
Lihora tse 2 pele u ikoetlisa
- Lijo-thollo le lebese tse felletseng
- Senoelo sa oatmeal se tšetsoeng litholoana kapa litholoana tse omisitsoeng
- Litholoana tsa Smoothie
- Sandwich e entsoeng ka bohobe ba lijo-thollo kaofela
Hora e le 1 kapa ka tlase ho koetliso ea hau
- Yugurt le litholoana tsa Greek
- Sekotlolo sa litholoana
Ho phethela ...
Fepa 'mele oa hau ka bongata bo nepahetseng ba limatlafatsi pele u ikoetlisa' me u je lijo tsa hau bonyane lihora tse 2-3 pele u ikoetlisa. Khetha lijo tse bonolo ho sileha, haholo ha boikoetliso ba hau ka hora e le 'ngoe kapa ka tlase ho qoba bohloko ba mpeng.
