Ja lijo tsena ha u ntse u e-na le li-suhoor ho fumana matla

Ja lijo tsena ha u ntse u e-na le li-suhoor ho fumana matla

Ha se lijo tsohle tse amang maemo a matla ka tsela e ts'oanang, 'me ho eketsa matla ho hloka mokhoa o akaretsang oa phepo e nepahetseng.Le hoja lik'habohaedreite li tsejoa hore li susumetsa maemo a tsoekere ea mali, limatlafatsi tse ling li ka ts'ehetsa maemo a matla hape.

Phepo e leka-lekaneng e kenyelletsa mefuta e fapaneng ea lijo ho fumana matla, ka tsela e latelang:

1. Oatmeal

Oatmeal ke lik'habohaedreite tse nang le limatlafatsi tse nang le livithamini, liminerale le fiber e qhibilihang. Li khetholloa e le lik'habohaedreite tse rarahaneng, kahoo li nka nako e telele ho sileha ho feta lijo-thollo tsa hau tse tloaelehileng tse tsoekere. Komiki ea halofo ea oatmeal e omeletseng e fana ka ligrama tse 27 tsa lik'habohaedreite le ligrama tse 4 tsa fiber, motsoako o matla oa taolo ea tsoekere ea mali le matla a tšoarellang nako e telele.

2. Banana

Ho ja banana e le 'ngoe e mahareng ho fana ka ligrama tse 26 tsa lik'habohaedreite le ligrama tse 3 tsa fiber, tseo' mele o ka li fetolang matla a tšoarellang nako e telele. Melemo ea libanana e boetse e kenyelletsa hore li na le potasiamo e ngata, e leng limatlafatsi tse hlokahalang bakeng sa liphio, pelo le ts'ebetso ea methapo le ho fokotsa ho honyela ha mesifa.

3. Yoghurt ea Segerike

Har'a mefuta eohle ea yogurt, yoghurt ea Segerike e fana ka liprotheine tse khotsofatsang tlala ka ho fetisisa. Pakete e tloaelehileng ea yogurt e hlakileng ea Greek e fana ka hoo e ka bang ligrama tse 8 tsa lik'habohaedreite le ligrama tse 20 tsa protheine. Lik'habohaedreite tse ka har'a yogurt li eketsa matla, athe protheine e fa 'mele ntho e' ngoe ho e sila, e lelefatsa phello ea lik'habohaedreite 'meleng.

4. litapole

Litapole ke mohloli o babatsehang oa lik'habohaedreite tse rarahaneng, tse fanang ka liphello tse tšoarellang nako e telele maemong a matla. Tapole e 'ngoe e phehiloeng ka mokhoa o itekanetseng e fana ka ligrama tse 24 tsa lik'habohaedreite le ligrama tse 4 tsa fiber. Litapole li boetse li ruile ka carotenoids le polyphenols, tse fanang ka thepa ea antioxidant, anti-inflammatory le anti-cancer.

5. mahe

Le hoja mahe a sa fane ka matla ka bobona, a na le limatlafatsi tse hlokahalang bakeng sa tlhahiso ea matla. Mahe ke lijo tse nang le protheine e ngata, empa hape a na le sehlopha sa livithamine tsa B, tse bapalang karolo ea bohlokoa tlhahisong ea matla.

Lehe le le leng le phehiloeng le na le 0.07 mg ea thiamine, kapa 6% ea tekanyetso e khothalletsoang ea letsatsi le letsatsi. Thiamine e ea hlokahala bakeng sa metabolism ea tsoekere bakeng sa matla, ho bolelang hore e thusa 'mele ho sebelisa lik'habohaedreite tse jeoang.

6. Beetroot

Li-beet e ka ba tlatsetso e nang le phepo ho lijo tse leka-lekaneng. E na le phello e ntle ho matla. Komiki ea halofo ea li-beet tse phehiloeng tse phehiloeng e fana ka ligrama tse 8 tsa lik'habohaedreite le ligrama tse 2 tsa fiber. Tekanyetso e leka-lekaneng ea lik'habohaedreite e kopantsoeng le palo e loketseng ea fiber hangata e fetolela maemo a matla a tsitsitseng. Li-beet le tsona ke mohloli o babatsehang oa li-antioxidants le limatlafatsi tse amanang le ntlafatso ea tsamaiso ea pelo le methapo ea mali. Nitric oxide e sebetsa e le lenģosa la intracellular le extracellular le bohlokoa bakeng sa ho atolosa methapo ea mali, ke kahoo baatlelete ba bangata ba itšetlehileng ka eona ho ntlafatsa ts'ebetso ea lipapali.

7. Lialmonde

Lialmonde ke matla a phepo e nepahetseng a nang le protheine le mafura a phetseng hantle. Karolo ea 30-gram ea lialmonde tse felletseng e fana ka ligrama tse 6 tsa lik'habohaedreite, ligrama tse 6 tsa protheine le ligrama tse 14 tsa mafura. Kaha lialmonde li na le tsoekere e fokolang, ha ho bonolo hore li bake tsoekere e ngata maling. Lialmonde le tsona ke mohloli o motle oa limatlafatsi tsa bohlokoa joalo ka livithamini B le E le magnesium.

8. Peo ea Chia

Peo ea Chia e na le tekanyo e leka-lekaneng ea liprotheine, lik'habohaedreite le mafura, e fana ka tokollo e tsitsitseng ea matla e etsang hore u ikutloe u le matla letsatsi lohle. Ligrama tse 30 tsa peo ea chia li fana ka ligrama tse 12 tsa lik'habohaedreite, ligrama tse 4 tsa protheine, le ligrama tse 9 tsa mafura, hammoho le fiber.

9. Spinach

Spinach e fana ka melemo e mengata ea bophelo bo botle, ho kenyelletsa le karolo ea eona ho matlafatseng maemo a matla. Spinach e na le tšepe e ngata, e leng ntho ea bohlokoa bakeng sa tlhahiso ea lisele tse khubelu tsa mali. Sepinachi se ka amahanngoa le maemo a matla, kaha lisele tse khubelu tsa mali lia hlokahala bakeng sa ho tsamaisa oksijene, 'me oksijene ea hlokahala bakeng sa tlhahiso ea matla.

10. Quinoa

Quinoa e tsejoa e le mohloli oa protheine e thehiloeng limela, hammoho le lijo-thollo tse nang le tšusumetso e matla, ka lebaka la hore li na le li-amino acid tse robong, e leng se etsang hore e be protheine e feletseng le lijo tse babatsehang bakeng sa tokiso ea lisele. Komiki e le 'ngoe ea quinoa e phehiloeng e fana ka ligrama tse 40 tsa lik'habohaedreite, ligrama tse 8 tsa protheine le ligrama tse 5 tsa fiber. Quinoa ke mohloli o motle oa magnesium, potasiamo, phosphorus le tšepe.

11. Raspberry

Li-blueberries li tsejoa ka 'mala oa tsona o khanyang, empa li boetse li ithorisa ka limatlafatsi tse tsotehang tse ka fanang ka matla a matla. Li-blueberries ke mohloli o motle oa lik'habohaedreite, 'me li tletse li-antioxidants tse loantšang khatello ea kelello ea oxidative le ho fokotsa mokhathala. Li-blueberries li na le 14 mg ea vithamine C ka senoelo, e leng 15% ea tekanyo ea letsatsi le letsatsi e khothalletsoang.

12. Hummus

Lierekisi li fana ka mefuta e mengata ea limatlafatsi tse bohlokoa bakeng sa tlhahiso ea matla. E na le lik'habohaedreite tse rarahaneng le fiber, e fanang ka ho tsoa ha tsoekere e tsitsitseng 'meleng. E boetse e atisa ho lokisoa ka oli ea mohloaare, e ka bang mohloli o motle oa mafura a phetseng hantle.

Komiki ea halofo ea li-chickpeas e fana ka ligrama tse 20 tsa lik'habohaedreite, ligrama tse 6 tsa protheine, le ligrama tse 4 tsa fiber, e leng ntho e ntle haholo bakeng sa ho fana ka matla a tsitsitseng.

13. Lensisi

Lentile li tletse limatlafatsi, ke mohloli o motle oa lik'habohaedreite tse rarahaneng, li fana ka tokollo e tsitsitseng ea matla ka mor'a ho sebelisoa le ho fana ka litekanyetso tse tsitsitseng tsa tsoekere ea mali. Kotara ea kotara ea lensisi e na le ligrama tse 30 tsa lik'habohaedreite, ligrama tse 12 tsa protheine le ligrama tse 5 tsa fiber. Lifaeba tsa eona tse phahameng li thusa ho laola tšilo ea lijo le matla.

14. Linaoa

Karolo ea lelapa la legume, linaoa ke lijo tse nang le limatlafatsi tse ka amang matla a matla haholo. Linaoa li tletse lik'habohaedreite tse rarahaneng, ho bolelang hore li ka fana ka tlhahiso e tsitsitseng ea matla ka mor'a ho li ja. Komiki ea halofo ea linaoa e fana ka ligrama tse 20 tsa lik'habohaedreite le ligrama tse 7 tsa fiber.

15. Matsatsi

Matsatsi a na le tsoekere, fructose le sucrose, ho bolelang hore li na le tsoekere e ngata ea tlhaho 'me li ka fana ka matla a potlakileng a matla. Letsatsi le le leng le nang le likoti le na le ligrama tse 18 tsa lik'habohaedreite, e leng se etsang hore e be se matlafatsang matla. Li-date li na le limatlafatsi tse ngata tsa bohlokoa, ho kenyelletsa koporo, tšepe, manganese le potasiamo.

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