A re boneng hore na lijo ke life. Ha re ntse re leka ho fokotsa boima ba 'mele, hangata, re hloka ho fokotsa lik'hilojule tsa lijo, ka ho latellana, bakeng sa tahlehelo ea boima ba' mele u hloka lenane le leholo la lijo tse tlaase tsa lik'halori. Leha ho le joalo, ha ho na motho ea ntseng a felisa lihlahisoa tsa bohlokoa bakeng sa 'mele, hape re hloka liprotheine, mafura le lik'habohaedreite, feela tumellanong le karolelano.
Ho phaella moo, li-vithamine li hlokahala bakeng sa mosebetsi oa bohlokoa, 'me tse ngata tsa tsona li le lenane le tšabehang la lihlahisoa tse thibetsoeng ha ho theoha boima, boo re lekang ho se nahane. Empa ho ntse ho hlokahala hore u fumane livithamine kae kapa kae.
Ho etsa bonnete ba hore lijo tse matlafatsang ho fokotsa boima ba 'mele ebile ha li re amohele bophelo bo botle, phepo e nepahetseng ka nako eo e lokela ho phekoloa ka makhetlo a leshome ka mokhoa o nang le boikarabelo le ka hloko. Ho hlokahala hore u etse lethathamo la lihlahisoa tsa ho lahleheloa ke boima ba 'mele, e leng eona e tla ba tataiso ea hau bakeng sa lijo tse nepahetseng haufinyane.
Liprotheine / mafura / lik'habohaedreite
A re qale ka lenane la lihlahisoa tsa protheine bakeng sa tahlehelo ea boima ba 'mele.
Boikutlo ba rona bo botle ba protheine bo thehiloe ho "li-additives" tse sa tšoaneng tseo re tloaetseng ho ja liprotheine-nama le litapole, botoro le chisi ka bohobe, tlhapi le pasta.
Ithute ho li ja ka lijana tse ling tsa lik'habohaedreite - meroho, monokotšoai, litholoana, lijo tsohle tsa lijo-thollo.
Protein Products:
- khoho le ntate;
- khomo ea khomo;
- brynza, chisi ea cottage;
- tlhapi e khubelu;
- mahe a khōhō.
Mehloli ea lik'habohaedreiti ka lijo e lokela ho ba meroho, monokotsoai, litholoana, lijo-thollo. Li hantle ho tlatsa, ho nolofatsa ts'oaetso, ho hloekisa lihlahisoa tsa ho bola 'me, ha e le hantle, li kenya letsoho ho fokolang boima ba' mele, hobane khalori ea tsona bakeng sa sena sohle, ha se na thuso.
Lethathamo la lihlahisoa tsa lik'habohaedreite tse thusang ho theola boima ba 'mele ke tse latelang:
- Citrus (Lemons, litholoana tsa morara, li-orang);
- broccoli;
- li-cherries;
- artichokes;
- morara;
- peppers;
- mango.
Ho feta moo, bongata ba tsona bo ka jeoa e le lijo tse ling tse senyehileng.
Ntho e kholo ka ho fetisisa eo re sa e rateng ke ea mafura. Esita le lebitso ka boeona ka tsela e itseng ha le thabise. Na u ne u tseba hore mafura a ka potlakisa mokhoa oa ho theola boima ba 'mele? Mefuta e "ntle" e potlakisa ho senya, ho theola k'holeseterole e fokolang le ho thusa ho felisa, ka mokhoa o makatsang, mafura a lefshoang.
'Me joale re tla qala ho u makatsa. Lethathamo la dijo tse phahameng tsa dijo tsa dijo tse tahlehang:
- Kolobe ea kolobe - hore e se ke ea ferekanngoa le nama ea nama ea phepo, litsebi tsa phepo ea phepo li lumela hore nama ea kolobe e na le thuso le "mafura" a khoho ea khoho, e sebelisang 100 g;
- li-pistachios, walnuts, lialmonde, linate tsa phaene, makotomane - ho ja 10 g ea mofuta ofe kapa ofe oa linate, ha u fokotse boima ba 'mele feela, empa u boetse u loana le lipalo-palo tsa maloetse a pelo;
- oli ea mohloaare le linseed - e na le tšoaetso e khahlanong le kankere, karolo ea letsatsi le leng le le leng ea oli ea 10 g (1 tbsp);
- chokolete e lefifi (bonyane 70%) - mafura a tsokolate e lefifi e na le mofuta oa cocoa botoro, e potlakisa ho potoloha ha mali le ho phahamisa maikutlo, ho sebeletsa 10 g;
- nama ea konyana - mohloli oa mafura a monounsaturated, linoleic acid, vithamine tsa B, zinc le selenium , karolo ea 100 g;
- avocado - e na le mono- le polyunsaturated triglycerides, livithamine, diminerale, folic acid, lutein.
Lihlahisoa tse ngata tsa vithamine bakeng sa tahlehelo ea boima
Ho feta moo, lijo tseo hangata li senya metabolism le karolo ea liprotheine, lik'habohaedreite le mafura, ho theola boima ba 'mele, re boetse re itšireletsa ka livithamine tse ngata.
Lihlahisoa tse sebetsang ka ho fetisisa bakeng sa tahlehelo ea boima ba 'mele li lokela ho kopanya litšobotsi tse peli - e tlaase ea lik'halori le tse phahameng tsa livithamine:
- yoghurt ea tlhaho - 105 kcal, e na le calcium e ngata, selenium, phosphorus, libaktheria tsa lactic acid, li-vithamine tsa B;
- Laminaria - 5 kcal, e leng sehlahisoa se tlaase ka ho fetisisa, mohloli oa magnesium, potasiamo, sodium, phosphorus, calcium, iodine le vithamine E;
- li-legue - 310 kcal, mohloli o motle ka ho fetisisa oa fiber, mafura a sodium, mafura a bophelo bo botle, hammoho le vithamine E, carotene, PP le sehlopha B;
- konofolo - 46 kcal, e ntlafatsa ts'oaetso, e fokotsa mali, e theola k'holeseterole, e na le vithamine C , B1 le B2, PP, carotene.
