Re khutletse lijong tsa hoseng, kahoo mokhoa oa ho ipoloka o phetse hantle ke ona

Re khutletse lijong tsa hoseng, kahoo mokhoa oa ho ipoloka o phetse hantle ke ona

E fanoe ke litsebi tsa phepo e nepahetseng Keletso e phetseng hantle e kenyelletsang mekhoa e metle ea ho boloka 'mele o phetse hantle le ho tlosa boima bo feteletseng,' me e na le lintlha tse 5:

1- Ja butle

Ho ja le ho hlafuna lijo butle-butle ho re fa monyetla oa ho thabela lijo tsa rōna, hammoho le matšoao a molemo a ho ikutloa re khotše.

2- Boloka 'mele oa hau o le metsi

Liphuputso li fumane hore batho ba noang likhalase tse peli tsa metsi pele ba ja ba ile ba lahleheloa ke boima ba 'mele ho feta batho ba neng ba sa noe metsi pele ba ja. Ho noa metsi ho etsa hore u ikutloe u khotše kapele, e leng se etsang hore u je hanyenyane nakong ea lijo.

3- Bohlokoa ba lijo tsa hoseng

Lijo tsa hoseng li bohlokoa haholo, 'me u leke ho ikemisetsa ho ja ligrama tse 15 ho isa ho tse 25 tsa protheine lijong tsa hoseng letsatsi le letsatsi, kaha protheine e chesoa butle, e hatellang lihormone tsa tlala,' me sena se u thusa hore u ikutloe u khotse nako e telele. Leka ho kopanya lijo tsa protheine le fiber le mafura a phetseng hantle, joalo ka mahe a mabeli holim'a toast ea koro e felletseng le avocado.

4- E-ja protheine lijong tsohle

Ho ja lijo tse nang le protheine e ngata ka lijo tsohle tsa hau, haholo-holo lijo tsa hoseng, ho ka u thusa ho theola boima ba 'mele, kaha protheine e liehisa tšilo ea lijo 'me e ama hantle lihomone tsa tlala. Lijo tse nang le protheine e ngata li kenyelletsa quinoa, linaoa, peo, linate, mahe, yoghurt le chisi.

5- Lula hole le lijo tsena

Lenane la glycemic le lekanya hore na tsoekere ea mali e nyoloha kapele hakae ka mor'a ho ja lijo tse nang le lik'habohaedreite. Ho ja lijo tse nang le karolo e phahameng ea lik'habohaedreite tse kang litapole le bohobe bo tšoeu, haholo-holo ha li jeoa li le mong, ho tla lebisa ho eketseha ha tsoekere e maling, ho lateloa ke ho fokotseha ka potlako, 'me sena se etsa hore u ikutloe u lapile' me u batle lijo tse ngata.

6- Leka litholoana ka nako ea lijo tse theolelang

Litholoana li na le lik'hilojule tse fokolang 'me li paka lithane tsa limatlafatsi tse kang li-antioxidants le fiber. Ha ho pelaelo hore ho nkela pompong sebaka ka tholoana ho tla tlisa molemo o moholo ’meleng le bophelong bo botle ba hao.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023