E le molao, ho loantša boima bo feteletseng, mefuta eohle ea lijo, likhaello tsa ho ja le ho ikoetlisa li sebelisoa. Empa, ho hlaha joalo, u ka theola boima ba 'mele ntle le ho ipehela lijo. Ho lekane feela ho leka-lekanya lijo le ho kenya lihlahisoa tsa lijo tse thusang ho theola 'mele. Ka molao, phello ea lihlahisoa tse joalo ke ho chesa lisele tse mafura, ho hloekisa 'mele le ho boloka metabolism. Lihlahisoa tse leshome tse latelang ke tse atlehang haholo ho loantša botenya, 'me ho phaella moo ho na le lintho tse ling tse ngata tse molemo.
1. Litlhapi
Melemo ea litlhapi e 'nile ea boleloa ka makhetlo a fetang a le' ngoe, leha ho le joalo tabeng ea bohlokoa joaloka ho lokisoa ha setšoantšo, re ke ke ra hlōleha ho bua ka lintho tse makatsang tsa sehlahisoa sena. Li-omega-3 fatty acids, tse nang le litlhapi tse ruileng, li na le phello e ntle meleng ea pelo, hape li tlatsetsa ho fokotsa k'holeseterole. Mefuta e mengata ea litlhapi tse phelang maoatleng a batang, ka mohlala ke saalmon. Ho boetse ho kgothaletswa hore o ele hloko sardine, trout, sturgeon - dikahare tsa mafura le limatlafatsi ho mefuta ena ya litlhapi e loketse ho ja lijo tse nepahetseng.
2. nama e bobebe
Haholo-holo, lebese la khoho le Turkey li ruile liprotheine. Bakeng sa ho tšoana ha liprotheine, 'mele o chesa lik'hilojule tse ngata, e leng ho tlatsetsang ho loantša likilo tse eketsehileng.
3. Litholoana tsa morara
Halofo ea morara ka mor'a lijo e tlatsetsa khahlanong le boima bo feteletseng. Ho phaella tabeng ea ho tlatsa li-vithamine, litholoana tsa morara li laola boemo ba insulin, li thusa ho felisa tlala, li arola mafura. E lokela ho hopoloa hore lisele tse bohloko tsa li-loble ke e 'ngoe ea likarolo tsa bohlokoa haholo tsa tholoana ena, ka lebaka leo ha ho kgothaletswe ho hloekisa nama ka ho feletseng.
4. Tea e Tala
Tee e tala e na le lisebelisoa tse ngata tse thusang - e thusa ho tlosa chefo e tsoang 'meleng, e na le thepa ea mafu, e khothalletsa tlhahiso ea metabolism le ho ntlafatsa boemo ba letlalo. Empa ba ratang tee e tala ba lokela ho ithuta mokhoa oa ho noa sena, hobane ha maemo a mang a tsoang ka mohlolo oa mohlolo a tlōloa, a ka fetoha chefo e kotsi haholo ho lihloliloeng.
5. Kofi
Kofi ea tlhaho e na le li-antioxidant properties, e potlakisa metabolism le ho khothalletsa ho lokolloa ha mafura. Liphuputso tsa morao-rao li hlahisitse khopolo ea likotsi tsa kofi, esita le ho fapana le hoo, li senoletse lisebelisoa tse ngata tsa seno sena. Empa ha ua lokela ho sebelisa kofi hampe, hape ha ho kgothaletswe ho noa seno sena ho batho ba nang le kofi e bakang maikutlo a sa thabiseng kapa liphetoho tse ling tse sa rateheng.
6. Lihlahisoa tsa lebese la motsoako
Lebese la motsoako le lihlahisoa tse ling tsa lebese li tlatsetsa ho nts'etsopele ea lihomone tse ling tse chesang mafura. Ho phaella moo, lijo tsena li na le calcium e ngata, e leng e hlokahalang bakeng sa mesebetsi e tloaelehileng ea 'mele. Letsoai la majoe le khothalletsa ho senyeha ha mafura a tlaase. Chisi ea Cottage, yogurt e tlaase ea mafura, yogurt e potlakisa metabolism ea mafura.
7. Metsi
Joalokaha u tseba, metsi ke e 'ngoe ea lintho tse fokolang ntle le tseo bophelo ba bophelo bo ke keng ba khoneha. Metsi a thusa ho loantša tlala, 'me letsatsi le leng le le leng a noa khalase ea metsi a futhumetseng ka mpeng e se nang letho a ka hloekisa mala' me a ntlafatsa lijo.
8. Garlic
Lintho tse molemo tsa konofolo li ke ke tsa overestimated. Li-garlic li matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, e hloekisa mali, e felisa mefuta e mengata ea likokoana-hloko, e ntlafatsa letlalo, e na le lintho tse khahlanong le kankere, ebile e thusa ho senya, haholo-holo, ho thusa' mele hore o sebetsane le lijo tse matla le tse mafura. Meriana ea setso ho lumeloa hore letsatsi le leng le le leng ho ja bonyane konofolo e le 'ngoe ea konofolo e ka eketsa mocha,' me ha botsofali ba lula ba thabile le ho hlaka kelellong.
9. Liapole
Liapole li laola boemo ba insulin maling. Ho molemo ho ja ka apole ka mpeng e se nang letho le ka mor'a lijo. Hape, liapole li tlatsetsa ho hloekisa mala 'me ke antioxidant e ntle.
10. linoko
Lijo tse tsoang mehleng ea boholo-holo li tumme ka lintho tsa tsona tse molemo. Mefuta e fapaneng ea pelepele e chesang e senya mafura, coriander e ntlafatsa ho ja lijo le ho thusa ho cheka lijo tse boima, ginger e tlosa chefo e tsoang 'meleng' me e hloekisa mali, sinamone e fokotsa tsoekere ea mali, mocheso o na le thepa ea ho hloekisa. Empa o lokela ho sebelisa linoko ka hlokolosi, o lokela ho mamela 'mele, o tla u bolella hore na ke linoko life le hore na ke bokae bo tla ba molemo ka ho khetheha.
Ha e le hantle, ho finyella setšoantšo se setle feela ka ho sebelisa lihlahisoa tse molemo ha ho khonehe. Empa phepo e nepahetseng e ke ke ea lumella feela ho tiisa metabolism, empa e tla boela e ntlafatse bophelo bo botle, mme ka hona, matla le matla a eketsehileng a tla hlaha bakeng sa mehato e eketsehileng e tla thusa ho loantša boima bo feteletseng.