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1. Khetha lijo-thollo tse felletseng
Ena ke phetoho ea bohlokoa ka ho fetisisa. Itloaetse ho eketsa "lijo-thollo tse felletseng" lijong tsa hau. Ka mantsoe a bonolo, khetha lijo-thollo tse felletseng tse sa tlosoang boemong ba tsona ba tlhaho, joalo ka raese e tšoeu kapa raese e sootho. Ho e-na le raese e tšoeu, khetha bohobe ba lijo-thollo tse felletseng, joalo ka bohobe ba koro e felletseng le bohobe ba lijo-thollo tse felletseng . Li-oats le harese le tsona ke lijo tse peli tse ntle tse oelang sehlopheng sena. Li na le faeba e ngata. Ka hona, ha u li ja, maemo a tsoekere maling a hau a ke ke a phahama hang-hang.Haeba o haelloa ke nako, mabenkele a maholo ka linako tse ling a rekisa lipakete tsa raese e sootho tse seng li phehiloe tseo o ka li kenyang ka microwave 'me oa li eketsa kapele lijong tsa hau.
2. Tlatsa mpa ea hao ka lijo tse nang le faeba e ngata.
Leka ho eketsa bonyane digrama tse 8 tsa faeba dijong tsa hao tse ka sehloohong. Sena se bohlokwa haholo ha o ja dijo tse nang le dikhabohaedreite tse ngata. Faeba e tshwana le seponche. E diehisa ho monyeha ha tsoekere, e etsa hore o ikutlwe o kgotshe nako e telele, mme hape e molemo haholo bakeng sa bophelo bo botle ba pelo. Re boetse re hloka ho hopola hore batho ba nang le lefu la tsoekere ba kotsing e kgolo ya lefu la pelo. Jwale dijo tsena tse nang le faeba e ngata ke dife?| Mofuta oa lijo | Mehlala |
|---|---|
| Lentile le linate | Lentile, lierekisi, lierekisi, linaoa tse tala, soya |
| Lijo-thollo | Li-oats, harese, raese e sootho |
| Litholoana | Liapole, lipere, monokotšoai, lilamunu, grapefruit, guava |
| Meroho | Litapole tse monate, li-Brussels sprouts, broccoli, lihoete, li-beet, k'habeche, spinach |
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Check Availability →3. Fokotsa lik'habohaedreite 'me u kenye oli e ntle.
Leha bohle ba tšaba lentsoe "oli," ho boetse ho na le oli e "ntle" e molemo bakeng sa 'mele oa hau. Tsena li bitsoa "mafura a monounsaturated." Tsena li ka thusa ho laola maemo a tsoekere maling a hau. Mehlala e metle ke li-avocado, li-cashew, linate tsa peanut, oli ea mohloaare le oli ea canola . Empa hopola, tsena li na le lik'hilojule tse ngata. Kahoo ho bohlokoa ho ja ka tekano . Kenya selae sa avocado kapa li-cashew tse 'maloa salate ea hau. Ho molemo ho sebelisa oli ea mohloaare kapa oli ea canola ho fapana le oli ea kokonate bakeng sa ho pheha.4. Khetha lijo tse sa phahamiseng maemo a tsoekere ea hao.
Ho na le lijo tse ling tse sa bake keketseho e sa lebelloang ea tsoekere maling. Ka ho eketsa tsena poleiting ea hau, u ka thusa ho leka-lekanya tšusumetso maemong a tsoekere maling ao lik'habohaedreite (joalo ka raese) li ka bang le 'ona tsoekere maling a hau. Likhetho tse ntle li kenyelletsa:- Nama e se nang mafura
- Khoho e se nang letlalo
- Tlhapi
- Avocado
- Mefuta ea lettuce
- Mahe
- Chisi (ho latsoa)
5. Fokotsa Mafura a Khorileng
Fokotsa tšebeliso ea mafura a khorisitsoeng a sa phekoleheng hantle, ke hore, mafura a liphoofolo, ka hohle kamoo ho ka khonehang. Mohlala, ho bohlokoa haholo ho etsa moro ka metsi ho e-na le lebese la kokonate le kopantseng, ho tlosa likarolo tse mafura tsa nama le ho li pheha, le ho fokotsa tšebeliso ea botoro le ghee. Ho e-na le hoo, tsepamisa maikutlo liprotheineng tse thehiloeng limela . Kenya lintho tse kang lentile, chickpeas, linaoa tse tala le soya lijong tsa hau khafetsa.6. Bala tlhaloso e paketeng (Tlhokomela Leibole)
Itloaetse ho bala leibole ea lijo leha e le life tse pakiloeng tseo u li rekang lebenkeleng.Lintlha tse mabapi le lik'hilojule, lik'habohaedreite, faeba le mafura li thathamisitsoe. Ntho ea bohlokoa ka ho fetisisa ke ho sheba "boholo ba ho sebeletsa" leiboleng, e bolelang "bongata bo loketseng motho a le mong." Ka linako tse ling, lipalo li bontša palo ea lik'hilojule tse ka har'a karolo, eseng palo ea lik'hilojule tse ka har'a sephutheloana ka bosona. Ho tseba tlhahisoleseling ena e ka ba thuso e kholo ho laoleng tsoekere ea hau ea mali.7. Etsa hore oli ea meroho e be motsoalle oa hau
Jwalo ka ha ho boletswe ka hodimo, etsa hore oli ya canola le oli ya mohlwaare e be oli tsa hao tsa bohlokwa tsa ho pheha. Ka bobedi di na le mafura a mangata a phetseng hantle a monounsaturated. Ka ho khetheha oli ya canola e na le mafura a mangata a omega-3 a phetseng hantle pelong.8. Etsa hore ho ja salate ho be bonolo
Haeba o ikutlwa o "botsoa haholo ho etsa salate", ena ke tsela e bonolo. Seha dintho tse kang spinach, lettuce, khumkomere le tamati, di behe ka setshelong se sa keneng moya, mme o di boloke ka sehatsetsing. Empa ntle le ho eketsa soso (sauce) . Ebe o ka sebedisa motswako ona wa salate matsatsi a mmalwa. Metsotso e mmalwa pele o ja, nka tekanyo e hlokahalang, eketsa lero le lenyenyane la lime, phofo e nyane ya pepere, le lerotholi la oli ya mohlwaare, mme o kopanye.9. Salate ea litholoana bakeng sa lijo tse monate
Haeba o lakatsa monate o monate ka mora dijo, etsa salate e ntle ya ditholwana ho ena le dijo tse monate tse nang le tswekere. Kgaola ditholwana tse mmalwa tse mebala-bala tseo o di khethileng mme o kenye lero le lenyenyane la lime ho lona. Vithamine C e ka hara lero la lime e tla thusa ho thibela ditholwana ho fetoha sootho le ho ntlafatsa tatso ya tsona.10. Nahana habeli ka seo o se nwang.
Re hlokolosi ka seo re se jang, empa re lebala ka seo re se noang. Lino tse tsoekere, lino tse entsoeng ka har'a liphutheloana tsa litholoana le joala li na le tsoekere e ngata e patiloeng le lik'hilojule. Tsena ke tšitiso e kholo ho laoleng maemo a tsoekere maling a hau.Seno se setle ka ho fetisisa ke metsi a hloekileng. Haeba u sa rate seo, leka ho noa ho hong ho kang metsi a nang le khase , tee e sa tsoekere, kofi , Belimal, kapa Ranawara.Kenya mekhoa ena bophelong ba hao hanyane ka hanyane. Ho thata ho fetola ntho e 'ngoe le e 'ngoe ka nako e le 'ngoe. Empa ka boiteko bo bonyenyane, sena e tla ba karolo ea mokhoa oa hau oa bophelo. Haeba u na le lipelaelo ka ntho leha e le efe, kamehla botsa ngaka ea hao keletso.
Molaetsa oo u ka o isang hae
- Ho phela bophelo bo botle ka lefu la tsoekere , ho bohlokoa ho ba bohlale ka khetho ea lijo.
- Ho ena le lijo tse hloekisitsoeng tse kang raese e tšoeu le bohobe bo bosweu, khetha lijo-thollo tse felletseng tse kang raese e sootho e nang le bran le bohobe ba wholemeal .
- Kenyelletsa lijo tse nang le faeba e ngata joalo ka meroho, litholoana le linate lijong tsa hau khafetsa. E thusa ho laola tsoekere maling le bophelo bo botle ba pelo.
- Fokotsa mafura a khotšeng 'me u je mafura a mangata a monounsaturated joalo ka avocado, cashew le oli ea mohloaare.
- Qoba lino tse tsoekere le joala ka ho feletseng. Ho e-na le hoo, khetha lino tse kang metsi le tee e sa tsoekere.
- Haeba o na le matšoenyeho afe kapa afe ka lijo tsa hau, le ka mohla u se ke ua tsilatsila ho buisana ka hona le ngaka ea hau.
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