U etsa joang hore lijo tsa hau li be le thuso le ho ba le phepo e nepahetseng haholoanyane?

U etsa joang hore lijo tsa hau li be le thuso le ho ba le phepo e nepahetseng haholoanyane?

Ho batla lijo tse leka-lekaneng le tse monate, li-additives tsa lijo hangata li phetha karolo ea bohlokoa.

1. Oli ea mohloaare e sa tsoakoang

Oli ea mohloaare e sa tsoakoang ke e 'ngoe ea lihlahisoa tse tloaelehileng tsa sebaka sa Mediterranean, tse kenyelletsoang lijana tse ngata tse monate. E ruile mafura a monounsaturated a pelo e phetseng hantle le li-antioxidants.

2. Yoghurt ea Segerike

Yoghurt ea Greek e nang le protheine e ngata e ka nkela tranelate e bolila kapa mayonnaise sebakeng sa diresepe tse ngata. Ke mohloli o moholo oa probiotics le calcium.

3. Guacamole

Guacamole, e entsoeng ka avocado, e monate ebile e fana ka mafura a phetseng hantle, fiber le livithamine tse fapa-fapaneng. Guacamole, kapa guacamole ho ea ka mokhoa oa ho bitsoa ha Mexico, ke ho qoelisoa ka ho phethahetseng bakeng sa tacos le sandwich.

4. Soso

Soso e ncha e entsoeng ka tamati, eie le pepere e na le lik'hilojule tse fokolang 'me e tletse livithamine le li-antioxidants. Soso e eketsa tatso ea lijo 'me ha e ame boima ba' mele.

5. Hummus

E entsoe ka li-chickpeas, tahini le oli ea mohloaare, hummus ke tlatsetso e kholo hobane e na le protheine e ngata 'me e phethahetse bakeng sa ho qoelisa meroho kapa ho jala li-crackers tsa lijo-thollo.

6. Mosetareta

Lipakete tsa ketchup tse tsoekere li ka nkeloa sebaka ke mosetareta. E na le lik'hilojule tse fokolang 'me e fana ka maikutlo a khathollang ho sandwich, wraps le pickles.

7. Pesto

Hangata sauce e tala ea pesto e na le basil, linate tsa phaene, oli ea mohloaare le chisi ea Parmesan. Ke tlatsetso e monate ho pasta, salate, kapa joalo ka topping bakeng sa sandwich.

8. asene ea balsame

Ho rotha ha asene ea balsame ho eketsa botebo le monate ho salate le meroho e halikiloeng. E tsebahala ka melemo ea eona ea bophelo bo botle, ho kenyelletsa le ho ntlafatsa tšilo ea lijo le taolo ea tsoekere ea mali.

9. Soso e chesang

Haeba motho a khona ho mamella mocheso, sauce e chesang ke mokhoa o tlaase oa khalori ea ho eketsa tatso lijong. Capsaicin, motsoako oa thermogenic, le oona o matlafatsa metabolism.

10. Nut butter

Li-nut butters tsa tlhaho, tse kang almonde kapa peanut butter, li fana ka mafura a phetseng hantle, liprotheine le fiber. Li ka aloa holim'a bohobe ba lijo-thollo, kapa tsa sebelisoa e le qoeliso bakeng sa litholoana tse ling.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023