Lijo tsena ho theola boima ba 'mele ka Ramadan

Lijo tsena ho theola boima ba 'mele ka Ramadan

Ba bangata ba sokola ho boloka boima ba bona nakong ea Ramadan le Eid Al-Fitr. Hoa tsebahala hore ho laola boima ba 'mele ho feta lijo feela - ke tšebelisano e thahasellisang ea phepo e nepahetseng le mekhoa ea boikoetliso, khatello ea maikutlo kapa khatello ea kelello, maemo a sa foleng, lilemo esita le mekhoa ea ho robala le tikoloho.

'Me ho ea ka se phatlalalitsoeng ke Eat This Not That website, ho kopanya lijo tse thusang ho theola boima ba' mele lijong tsa motho ho ka thusa ho fetola mokhoa oa ho ja, empa ho leka-lekana le ho leka-lekanya ho tlameha ho khomareloa. Ka mohlala, li-avocado li ntle ebile li phetse hantle, empa ho ja tse peli tsa tsona ka lijo tse le 'ngoe lipompo tsa lik'hilojule tse 644 'meleng hang-hang. Hoa tšoana le tabeng ea ho ja lijo tse phehiloeng ho feta tekano, tse kang ho ja oatmeal ka ho kopanya phofo ea eona ka likuku kapa ho noa cocktail e monate ea cranberry. Likhetho tsa ho ja li-avocado, oats, kapa cranberries kaofela li ntle, empa liphetho tsa bongaka ha li finyelloe ntle le ho fumana palo e leka-lekaneng ea tsona le ka sebopeho sa tsona sa pele ntle le li-additives tse rarahaneng.

Litsebi li khothalletsa ho ja tholoana e le 'ngoe feela kapa e le' ngoe ka beke ea lijo tse latelang, e le hore u fumane liphello tse ntle le tsa nako e telele:

1. Avocado

Tlhahlobo ea 2020 e phatlalalitsoeng koranteng ea Nutrients e fumane hore basali ba neng ba ja litholoana le meroho khafetsa, ho kenyeletsoa li-avocado, ha ba bapisoa le ba sa kang ba lahleheloa ke boima ba 'mele ka nako ea lilemo tse' nè.

2. Cranberry

Botle ba tlhaho ba monokotsoai bo ka sebelisoa sebakeng sa lero le ekelitsoeng ka har'a likhetho tsa hau tsa iftar kapa tsa suhoor ho tšehetsa ho laola boima ba 'mele.

3. Lensisi

Ho ja se lekanang le kotara ea kopi ea lensisi ho lebisa feela ho rua molemo melemo ea bophelo bo botle le ho fumana molemo oa ho khora le ho se je ho feta tekano.

4. Li-mushroom

Ha u sebelisa li-mushroom sebakeng sa nama ea khomo, kopi e le 'ngoe feela e ka fana ka tatso e monate empa e le karoloana ea lik'halori. Litsebi li eletsa ho fokotsa lijo tsa khalori ntle le ho fana ka tatso ke senotlolo sa ho fokotsa boima ba 'mele.

5. Kharenate

Lipatlisiso li lula li bontša hore ho ja litholoana tse lekaneng le meroho ho amahanngoa le boima ba 'mele bo tlaase. Ka ho ja halofo ea senoelo sa kharenate feela, liphello tse kholo li ka finyelloa.

6. konofolo

Litsebi li eletsa ho leka ho ja clove e le 'ngoe ea konofolo e ncha, e entsoeng ka minced, eseng e sithabetseng kapa e grated. Konofolo e le 'ngoe ea konofolo, ho fapana le litlatsetso tse ling tsa lik'halori tse phahameng, e ka fana ka lik'hilojule tsa bohlokoa ha li etsoa kamehla.

7. Oats

Halofo ea kopi ea oats e na le ligrama tse 'nè tsa fiber, halofo ea eona e qhibiliha ho ntlafatsa satiety le ho fokotsa boima ba' mele.

8. Broccoli

Litsebi li khothalletsa ho boloka mokotla oa broccoli e leqhoa ka sehatsetsing, e le hore karolo ea halofo ea senoelo e ka eketsoa neng kapa neng ha ho khoneha lijong tse kholo.

9. Kholiflower

Cauliflower ke e 'ngoe ea lijo tse phetseng hantle tse ka jeoang bonyane kopi e le' ngoe ka beke hobane lik'hilojule tsa eona li ke ke tsa feta lik'hilojule tse 135 lijong ka 'ngoe.

10. Salmon

Litsebi li fana ka lekunutu la bohlokoa ha li ja salmon, e tsejoang e le mohloli o moholo oa protheine e nang le mafura a mangata a phetseng hantle, ho qoba litlhapi tsa salmon tse lokisitsoeng ka letsoai le tsoekere e ngata, le hore khetho e nepahetseng ke salmon e sa jeoang e nōkiloeng ka litlama kapa linōko.

11. Spinach

Lijo tse ngata tse phetseng hantle tsa lijo le litataiso li kenyelletsa ho ja spinach, empa litsebi tsa phepo e nepahetseng li bolela hore chelete eo motho a e jang ka beke e lokela ho ba likopi tse 2 tsa spinach e ncha. Ho ja meroho e felletseng joalo ka spinach ho amahanngoa le sekhahla se tlase sa botenya, ha feela tekanyo e nepahetseng e jeoa ka mokhoa o itekanetseng.

12. Phofo ea cocoa

E ka 'na ea makatsa ba bang hore phofo ea cocoa ke e' ngoe ea li-superfood tse molemo ka ho fetisisa tsa ho theola boima ba 'mele. Phofo ea cocoa e entsoe ka linaoa tsa cocoa tse halikiloeng. Litsebi li khothalletsa ho ja li-dessert tse koahetsoeng ka phofo ea cocoa ho e-na le li-dessert tse tletseng chokolete ho thusa leetong la hao la ho theola boima ba 'mele.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023