Lik'hamphani tse ling tsa Lijo tse Ncha li 'nile tsa Phalloa ho U Thusa ho Lahla Boima
Mona ke lisebelisoa tse 4 tse bonolo le tse bonolo ho mang kapa mang ea ka eketsang lenaneong leha e le lefe la ho lahleheloa ke boima ho ntlafatsa liphetho tsa hau ho latela lintho tse ncha tse thahasellisang lefatšeng la saense ea phepo e nepahetseng.
Liphuputso li bontša hore lik'hemik'hale tse itseng tse fumanehang lijong tse hloekileng li hlile li u thusa ho theola 'mele. E lebala lipilisi tsohle le li-fads le mekhoa e metle 'me u qale ho theola boima ka tsela e phetseng hantle, ea tlhaho, e nang le kelello le ea sebele.
Mona o tla ithuta ka metsoako ena ea tlhaho, litholoana le li-veggies li na le libaka tse phahameng ka ho fetisisa, le lipepe tsa lero le smoothie tse fanang ka meriana e matla ka ho fetisisa.
Sephiri
Lijo tse phahameng ka ho fetisisa ka litholoana le meroho tse kang Mediterranean Diet li 'nile tsa pakoa ka makhetlo-khetlo eseng feela hore e be tse phetseng hantle empa li boetse li atlehile ho fokotsa boima ba' mele.
Empa ha ho litholoana tsohle le li-veggies tse ntle bakeng sa tahlehelo ea boima ba 'mele. Qoba meroho e mekotla e kang poone, lierekisi le litapole, le litholoana tse monate ka ho fetisisa tse kang li-orang, libanana, apricots, cherries, morara, mangoe, phaenepale le lipere.
Litholoana le likolobe tse molemo ka ho fetisisa bakeng sa ho lahleheloa ke boima ke tse fokolisitsoeng holima glycemic index le tse nang le fiber e phahameng joaloka soya, monokotšoai, liapole, cruciferous veggies (cauliflower, kale, k'habeche le broccoli) le pepper.
Ke lik'hemik'hale life
Limatlafatsi tse 'nè tse fumanoang lijong tse itseng li amana le ho lahleheloa ke boima ba' mele.
Ea pele ke enzyme e tsejoang e le AMPK. Re fumana mefuta e phahameng ka ho fetisisa ea motsoako ona ka blueberries, litholoana tsa morara, tee e tala le pepere ea cayenne. AMPK e matlafatsa metabolism ea hau e etsang hore lik'hilojule tse ngata li chesoe le ho lahleheloa ke boima ba 'mele.
Motsoako oa bobeli ke resveratrol e fumanoang letlalong la blueberries le morara o mofubelu. Resveratrol ke sepheo sa lipatlisiso tse ngata. Lipatlisisong tsa liphoofolo sehlopha sena se fumanoe se fokotsa nts'etsopele ea mafura a mafura.
E 'ngoe ke nootkatone. Sehlopha sena se na le litekanyetso tse phahameng ka ho fetisisa tsa litholoana tsa morara.
E fumanoe ho eketsa ketso ea mafura a chesang a enzyme AMPK a boletsoeng ka holimo, 'me joaloka resveratrol e fokotsa lisele tse mafura liphuputsong tsa rat.
Qetellong, capsaicin, e fumanoang pepere ea cayenne, e bontšitsoe ho eketsa ho senyeha ha mafura, 'me e ka boela ea susumelletsa AMPK.
The Connection Fiber
Fibre ke motsoako oa bohlokoa mosebetsing leha e le ofe oa ho lahleheloa ke boima hobane o etsa hore re ikutloe re tletse le ho thusa mokhoa oa ho senya lijo ka ho o hloekisa le ho fokotsa ho qhalaha.
Litholoana tsa morara, li-blueberries, tse tala, lihlahla tsa fragole, liapole le pelepele tsa tšepe li na le fiber e ngata haholo, li hlahisa lenane la lijo tse nang le fiber.
Mefuta e mecha ea recipes
Mona ke lihlopha tseo ke li ratang ka ho fetisisa tsa ho lahleheloa ke boima ba litholoana le meroho lijong tsa monate le li-direse smoothie ntle le tse ling
"Apple Spice"
- 2 liapole
- 1/4 litholoana tsa morara
- 2-3 e tloha Kale
- Dash ea Pepper ea Cayenne
- Bakeng sa li-smoothie tse monate haholo, eketsa linoelo tse 1-2 tsa Soy Milk
"Thabiso ea Blueberry"
- 1 senoelo sa Blueberries
- 1 Apple
- 1 Pepper ea Bell
- Dash ea pepere ea Cayenne
- Bakeng sa monate smoothie eketsa dikopi tse 1-2 tsa Soy Milk
Iketsetse lipepepe tsa hau ka mefuta e mengata ea lithōko tse boima.
Hopola hore ho lahleheloa ke boima ba 'mele bo matla le bo sebetsang hase feela lijo - kenyeletsa boikoetliso bo nepahetseng le boroko ba katleho.