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Metsoako ea Lijo ho Fokotsa Boima ba 'Mele ka Potlako: Tseba hore na motsoako oa lijo tse theolang boima ba' mele ka ho fetisisa ke ofe? | BoldskyNa o kile oa utloela ka mefuta e fapaneng ea lijo e ka u thusang ho theola boima ba 'mele? Che, ha ho joalo! Ke 'nete hore ho kopanya lijo tse itseng lijong tsa hau ho tla thusa ho theola boima ba' mele kapele.
Metsoako e nepahetseng ea lijo ke sistimi ea ho ja lijo tse kopanang hantle ho thusa ho theola boima ba 'mele le tšilo ea lijo hape. E ke ke ea thusa feela ho theola boima ba 'mele empa e tla boloka tšebetso ea hau ea tšilo ea lijo e phetse hantle.
Joalo ka ha boikoetliso le lijo li sebetsa 'moho ho boloka mmele oa hau o phetse hantle, mefuta e meng ea lijo le eona e ka sebetsa' moho ho u thusa ho fihlela sepheo sa hau sa ho theola boima ba 'mele. Tsela eo u kopanyang lijo tse itseng e ka ama tsela eo limatlafatsi li kenang 'meleng ka eona.
Metsoako ea lijo e ka thusa ho tsitsisa tsoekere ea mali, e laolang lihormone tsa hau tse susumetsang boima ba 'mele kapa boima ba' mele.
Haeba u batla ho kuta letheka ka nako e sa lekanyetsoang, u tla hloka ho kopanya lijo tsa mofuta o le mong poleiti e le 'ngoe. Lethathamo la mefuta e 12 ea lijo ho theola boima ba 'mele ka potlako. Sheba.
1. Lialmonde + Ka yogurt
Mafura a matle a thusa ho eketsa monya oa lycopene, o thusang ho fokotsa kotsi ea mofetše. Li-vithamine tse qhibilihang ka mafura tse kang A, D, le E li teng lijong tse ling tse kang lihoete, tlhapi, yogurt, jj. Linate tse kang lialmonde li tletse vithamine E, kahoo ho e ja ka yogurt ho tla eketsa menyetla ea ho theola boima ba 'mele.
2. Raese + Lierekisi tse Tala
Mokhoa o motle oa ho fumana mesifa e otileng ke ka ho fumana liphesente tse 25 ho isa ho tse 35 tsa li-calories ho tsoa liprotheine. Raese ke protheine e sa fellang hobane e na le li-amino acid tse tlase, empa e eketsa litekanyo tsa lierekisi tse tsoang. Lierekisi tse tala li na le lysine e ngata, e fang 'mele oa hau matlafatso ea protheine.
3. Sipinachi + Oli ea Avocado
Haeba u khathetse ke ho sebelisa spinach e tšoanang e bora e akheloang ka oli ea mohloaare, joale u lokela ho leka ho hong ho hocha. Li-avocado li na le mafura a monounsaturated a phetseng hantle a ka thusang ho ntlafatsa k'holeseterole le ho thibela tlala. Kahoo, ho ja lijo tse kang spinach le avocado ho tla eketsa boima ba 'mele ba hau habeli.
4. Li-Chickpeas tsa Salsa
Ho eketsa li-chickpeas ho kenella ka leseli joaloka salsa ho eketsa bongata ntle le likhalori mme ho matlafatsa phepo ea hau ea protheine. Hape, ho ja li-chickpea khafetsa ho ka ntlafatsa khetho ea hau ea lijo ka kakaretso. Boithuto bo boetse bo bontšitse hore batho ba jang halofo ea kopi ea li-chickpea ka letsatsi ba ne ba le boima bo tlase.
5. Khoho ea Cayenne +
Ho ea ka patlisiso, lijo tse nang le protheine e ngata joaloka likhoho ha li matlafatse khora feela empa hape li thusa batho ho ja hanyane lijong tse latelang. Ho eketsa pepere ea cayenne lijong tsa hau ho tla eketsa ts'ebetso ea ho chesa mafura kapele. Pepere e na le capsaicin, e hatellang takatso ea lijo le tse thusang ho theola boima ba 'mele.
6. Morara o mofubelu + Honeydew
Etsa salate ea litholoana tsa hao ka lehe la linotši le morara o mofubelu o tla chesa mafura le ho thibela ho ruruha. Honeydew melon ke diuretic ea tlhaho, ka hona e thusa ho loants'a poloko ea metsi e ikarabellang ho o etsa hore o shebahale eka o ikhohomosa. Morara o mofubelu o na le li-antioxidants tse matla tse thusang ho fokotsa mafura a mpa kapele.
7. Litapole + Pepere
Litapole ke mohloli o motle oa potasiamo e thibelang bloat, ka hona o tla shebahala o le mosesane hanghang. Lahlela litapole ka pepere e ntšo, kaha pepere e na le motsoako o bitsoang piperine o sitisang lisele tse ncha tsa mafura mme o ka thusa ho fokotsa letheka le ho theola maemo a k'holeseterole.
8. sinamone + Kofi
Qoba tlala ea hau e tlisoang ke ho eketsa sinamone ka kofi ea hau. Sinamone e tletse tatso, ha e na khalori ebile e na le li-antioxidants tse matla tse netefalitsoeng hore li fokotsa ho bokellana ha mafura a ka mpeng. E kopanye le kopi ea kofi 'me u tla theola boima ba' mele kapele.
9. Li-monokotšoai tsa Oatmeal +
Oatmeal e nang le monokotsoai ke khetho e ntle ea lijo tsa hoseng bakeng sa ho theola boima ba 'mele kapele. Li-monokotsoai li tletse ka lik'hemik'hale tse bitsoang polyphenols tse thusang ho theola boima ba 'mele' me li ka emisa mafura hore a se ke a theha. Oatmeal e na le faeba e sa qhibilihang e tla boloka mpa ea hao e tletse nako e teletsana.
10. Liapole + Mahapu
Liapole ke e 'ngoe ea litholoana tse ntlehali tse laetsoeng ka fiber mme li fokotsa mafura a visceral. Lehapu le boetse le eketsa mafura mollong o benyang ka letheka ka ho ntlafatsa lifaele tsa lipid le ho theola ho bokellana ha mafura. Motsoako ona o matla oa lijo o etsa lijo tse tsoekere tse phetseng hantle, tse phetseng hantle kapa senate sa nako efe kapa efe.
11. Garlic + Litlhapi
Ha u ntse u pheha kapa u chesa litlhapi, eketsa likotoana tse seng kae tsa konofolo ho eona. Litlhapi li na le omega-3 fatty acids e fokotsang ho ruruha le ho thusa ho aha mesifa ea hau. Konofolo ke senoko se setle haholo bakeng sa ho loants'a mafura a mpeng. Ho ba le motsoako ona oa lijo libeke tse 12 ho tla fokotsa mafura a mpa.
12. Liapole + Butter ea Peanut
Liapole tse teteaneng le tse tlatsitsoeng li tletse limatlafatsi 'me ke se seng sa litholoana tse ntle ka ho fetisisa tsa tahlehelo ea boima ba' mele. Ho tlotsa botoro ea peanut sekhechaneng sa selae sa apole ho tla boloka mpa ea hao e khotsofetse ho fihlela u ja ka le hlahlamang. Hape, botoro ea peanut e na le resveratrol le genistein tse thusang ho fokotsa ts'ebetso ea liphatsa tsa lefutso tsa mafura.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le metsoalle ea hau e haufi le ba lelapa.
