Bella Adams
Ha ke khone ho tsoha hoseng? Na u ikutloa u robehile, u khathetse, 'me u tšoeroe ke boroko? Kofi ha se eona feela tsela e ka tšeptjoang ea ho tsoha le ho fumana matla. Ho na le tsela e molemohali ea ho e etsa.
Kahoo re u fa khetho ea lijo tse leshome tse phetseng hantle tse tla u matlafatsa hoseng!
oats
Lintho tse ka sehloohong tse molemo tsa oatmeal ke lik'habohaedreite le fiber. Oatmeal e nka nako e telele ho sileha, e leng ho u fa matla a matla le boikutlo ba ho tlala letsatsi lohle.
Ligrama tse 150 feela tsa oatmeal ka letsatsi li lekane hore li lule li le sebōpeho.
Mahepu
Lihlahisoa tsa lebese tse halikiloeng li ntle bakeng sa ho matlafatsa hoseng. Khetho e ntle ka ho fetisisa, ha e le hantle, ke yogurt ea tlhaho ntle le li-additives. Monyetla o ka sehloohong oa yogurt ke libaktheria tsa Bifidus, tse matlafatsang sesole sa 'mele le ho thusa tšilo ea lijo. Komiki feela ea yogurt e nang le monokotsoai o fokolang ke seneke se monate sa hoseng.
mahe
Mahe, a phehiloeng ka tsela leha e le efe, ke mohloli oa matla le matla.
Mahe a na le pokello e kholo ea protheine, organic acid, divithamini le liminerale. Ka lebaka la litšoaneleho tsena, sejana sa mahe se tla u thusa ho sebetsana hantle le khatello ea kelello ea 'mele le ea kelello le ho u thusa ho hlaphoheloa.
Linaoa
Lijana tse entsoeng ka linaoa, lierekisi, kapa limela tse ling tsa linaoa li tletse matla ho u thusa hore u tsamaee letsatsi lohle. Matla a tsoa liprotheineng, lik'habohaedreite, livithamine le liminerale tse ka linaoang. 'Me fiber e tla u thusa ho monya hantle limatlafatsi tsena tsohle tse kholo.
Kholifolaoa
Meroho ke khetho e ntle ea ho u matlafatsa hoseng. 'Me khetho e ntle ka ho fetisisa ke cauliflower. Li-vithamine B1, B2, CC, phosphorus, le tšepe li tla u thusa ho hlōla mokhathala le ho teneha, tseo hangata li hlaselang ba hlokang ho tsoha hoseng.
Sepinichi
Spinach ha se semela feela. E na le palo e kholo ea tšepe le vithamine C, e tla u thusa ho hlōla mokhathala le ho ntlafatsa tshebetso ea hau. 'Me habohlokoa ka ho fetisisa, limatlafatsi tsena li tla boloka thepa ea tsona nakong ea phekolo leha e le efe ea mocheso.
Nuts
Linate ke lijo tse kholo tse u fang matla.
Linate ke mohloli oa matla ka polokelo ea protheine, mafura acid, divithamini le liminerale. Cocktail ena ea livithamine e tla matlafatsa boko le 'mele oohle ka matla. Khetho e ntle e ka ba ligrama tse 20-30 tsa linate hoseng. Feela u se ke ua nkoa ke sehlahisoa sena pele u robala.
libanana
Lik'habohaedreite le fiber ke tsona tse etsang hore libanana e be bo-'mampoli har'a litholoana mabapi le phepo e nepahetseng. Ha ho makatse hore ebe baatlelete ba khetha sehlahisoa sena ho tlatsa 'mele ea bona ka matla. Ho ja libanana tse 1-2 ka letsatsi ho tla u tsoela molemo feela.
Monokotšoai
Ka ho feletseng monokotsoai leha e le ofe o tletse li-antioxidants tse sireletsang boko ho timetso le ho ba le phello e kholo mosebetsing oa boko.
200-300 dikgerama tsa monokotsoai ka letsatsi li tla etsa hore u thabe le ho ba mahlahahlaha.
Chocolate
Re na le litaba tse monate bakeng sa ba nang le leino le monate, kaha tsokolate e boetse e le lethathamong la lijo tse phetseng hantle, tse matlafatsang tse u matlafatsang hoseng. Ho phaella tabeng e tsebahalang ea hore linaoa tsa cocoa li tletse limatlafatsi, tsokolate ke mohloli oa hormone e thabisang ea endorphin. Empa u se ke ua sebelisa hampe sehlahisoa sena, 30-40 dikgerama ka letsatsi e tla ba ho feta ho lekaneng.
