Mosali e mong le e mong o batla ho ba bonolo le ho bahla letlalo, le seo a se jang le sona se ka se tlisetsa sepheo sena se thata. Le ha ho se na lijo tsa boloi li tla sebetsana ka katleho le litsila, likeletso tse kholo li bonolo.
- Hoa hlokahala ho khetha lihlahisoa tse nang le limatlafatsi tse ngata, tse kang litholoana, meroho, litho tsa litšila, linate le liprotheine ntle le litšila;
- Sebelisa lihlahisoa tse fapaneng ho fumana livithamini le liminerale tsohle tse hlokahalang;
- nahana eseng feela ka lijo. Boroko, boikoetliso le letsatsi le chaba li ntse li bohlokoa haholo, ho sa tsotelehe hore na o ja eng.
Sena sohle se tla thusa ho sheba le ho ikutloa u le monyane. Kahoo, ho lokela ho eketsa jang lijong tsa hau.
1 oats.
Litsebi tsa phepo e khothaletsa lik'habohaedreite tse rarahaneng tse kang oats, hobane li na le index e tlase ea Glycemic. Sena se bolela hore ha ba eketse maemo a tsoekere ea mali, 'me lihlahisoa tse joalo li kenyelletsa bohobe bo phahameng, raese le pasta. Hoa tsebahala hore lihlahisoa tse nang le index ea Glycemic li baka makhopho le menoang. Lithabane li boetse li na le k'heele ea meroho ea tlhaho tse thusang ho thibela tšenyo ea lisele tsa letlalo le ho thonya.
U ka leka kaho: Lithoro tse ling kaofela tse kang ho itlotsa koro, harley, raese e sootho.
Li-oranges tse 2
Li koaloa ka metsi, kahoo li nolofatsa letlalo le lisele tsa hau. Li-olaranges ke mohloli o motle oa Vithamine C, o thusang ho hlahisa molekane, 'me sena se thusa ho boloka letlalo le leng. Ka kakaretso, meroho le litholoana le litholoana le bongata ka bongata ba limatlafatsi tse ngata li tšoanelehile hantle bakeng sa ba batlang ho hlokomela bophelo ba bona bo botle.
U ka leka ka matla: Grapesreits tse pinki, tamati, parsley.
3 avocado
Avocado, lifeme tse phethahetseng tsa "bophelo bo botle" tse nang le mafura a mangata, tse thusang letlalo ho lula ho kolobisoa. Lipetso tse tšoanang tse nepahetseng le tsona li ka thusa 'mele ho khahlisa livithamini le limatlafatsi tse ling tseo ho tsona ke li hlokang letlalo.
Ho bohlokoa ho leka ho fetola mafura a khathollang a salads le mayonnaise ho Avocado. E fana ka monko o ikhethang oa kharafalo.
U ka leka hape: oli ea mohloaare, walnuts, oli ea Macadamia.
4 Beef ea ho qetela
Lean Beef ke tsela e ntle ea ho fumana proten ea boleng bo holimo e thusang ho hlahisa kotene. Ts'ebetsong ea ho pheha nama ea khomo ea nama ea khomo, ho hlokahala hore e fetole hangata. Ntle le moo, haeba u pheha nama ea khomo 'ka lerumo "le phahameng haholo, sena se tla baka lik'hemik'hale tse felisang linotlolo tsa nama ea khomo.
Hape u ka leka: Mahe, khoho, tofu, linaoa, litlhapi.
5 Brussels kussels
Sena ke mohloli o motle ka ho fetisisa oa livithamini tsa letlalo A le C, hammoho le folic acid. Vithamine C e kenya letsoho nts'etsopele ea collegen, 'me Vitamin Acid (Le ha o sa lokela ho lebala silika ea khanya ea letlalo. Haeba motho a sa rate hop ea brussels, a ka leka ho e haha ka oli e nyane ea mohloaare.
U ka leka hape: hop, meroho, hop ea Broccoli, kholifulawa.
6 Salmon
Litlhapi tsena ke e 'ngoe ea litsela tse ntle ka ho fetisisa tsa ho fumana li-fats tse tharo tsa omega-3. Liphuputso tse ling li bontšitse hore Omega - a 3 a ka kena-kenana le khōlo le ho jala lisele tsa kankere tsa letlalo. Ho bohlokoa ho leka ho sebelisa bonyane likarolo tse peli-gram tsa gram beke le beke.
U ka leka hape: peo ea folaxe le Chia, walnuts, sardines, lebese, lebese le rubisitsoeng, le rutiloeng.
Morara oa 7
Reseraror, e leng eona e le lehong la morara, e loantša ho ruruha. Batho ba bangata ba nahana hore e liehisa botsofali, 'me e ka loantša litlamorao tsa tšenyo ea letlalo ultraviolet. Empa leha ho le joalo o hloka ho sebelisa khanya ea letsatsi.
U ka leka hape: liperekisi, phofo ea cocoa.