Bella Adams
Boko ba rona ke lisebelisoa tse rarahaneng ka ho fetisisa tseo re li sebelisang letsatsi le letsatsi. Bakeng sa ts'ebetso ea eona e tloaelehileng, e hloka phepo e nepahetseng. Ho ithabisa ka kofi le chokolete hase karabo. Ehlile, li tla u thusa ho rarolla bothata metsotsong e 15 e tlang, empa kamora moo, u tla ikutloa u otsela ebile u sa thahaselle.
Ho fepa boko, o hloka lijo tse nang le liprotheine, mafura a polyunsaturated, lik'habohaedreite, vithamine C le livithamine tse ling tse ngata, li-amino acid, li-antioxidants, le liminerale tse ling tse ngata le lintho tse ling tse ntlafatsang ts'ebetso ea eona le ho fana ka matla. 'Me lintho tsena kaofela li ka fumanoa lijong ka ho hlophisa lijo tsa hau hantle.
Lijo tsa boko - Litlhapi tse mafura
[p] Salmon le litlhapi tse ling tse mafura, joalo ka mackerel kapa catfish, li na le asiti e ngata ea mafura a polyunsaturated. Ho bona, 'mele ea rona e hlahisa ntho e bitsoang myelin. Hoa hlokahala hore boko ba rōna bo fetisetse boitsebiso ka potlako le ka botšepehi ho tloha seleng e ’ngoe ho ea ho e ’ngoe.
Ligrama tse 100 tsa litlhapi ka letsatsi li ka eketsa nako ea hau ea ho itšoara, ho ntlafatsa ts'ebetso ea methapo ea mali, 'me kahoo ea ntlafatsa mosebetsi oa boko.
Ho phaella moo, boko bo hloka protheine - ke lijo tsa bona tse ka sehloohong.
Lijo tsa boko - Blueberries le blueberries
Hore boko bo sebetse, li-antioxidants lia hlokahala, li lokolla boko ba rōna linthong tse kotsi tse senyang lera la intercellular. Li-antioxidants li ntlafatsa ts'ebetso ea kelello ea boko, hammoho le mohopolo. Li-blueberries le li-blueberries li tsejoa e le bahlabani ka bongata ba lintho tsena. Ho feta moo, monokotšoai ona o na le vithamine C e ngata, hammoho le B1 le B6, vithamine PP, potasiamo, calcium le magnesium.
Lijo tsa boko - Walnuts
Mohloli o mong oa omega-3 fatty acids le protheine. Linate li eketsa boemo ba serotonin, ntho e thusang ho loantša khatello ea maikutlo. Linate li boetse li na le lecithin, e ntlafatsang ts'ebetso ea boko le ho kenya tšebetsong mohopolo. Li-walnuts tse 5 tse nyane ke tlhokahalo ea letsatsi le letsatsi bakeng sa ho nahana ka potlako.
Lijo tsa boko - cocoa
Linaoa tsa cocoa li na le antioxidant flavanol. E ntlafatsa phallo ea mali bokong le ho e sireletsa lits'ebetsong tsa oxidative tse lebisang ho lefu la Alzheimer's.
Ho feta moo, chokolete e monate e chesang e na le anandamide, ntho e etsang hore motho a ikutloe a khotsofetse bophelong 'me e thusa ho hlahisa dopamine, hormone e ikarabellang bakeng sa maikutlo a rona a monate.
Lijo tsa boko - Mahe
E 'ngoe ea mehloli ea boleng bo holimo ea protheine. Ho phaella moo, li na le palo e kholo ea mafura le livithamine tse nepahetseng - mokete o feletseng oa boko ba rona. Mahe a boetse a na le choline, e re thusang ho tsepamisa maikutlo le ho ntlafatsa bokhoni ba methapo ea kutlo ho tsamaisa methapo ea kutlo.
Lijo tsa boko - Ginseng
Ho ntlafatsa ts'ebetso ea boko, re itšetlehile ka kofi le tee. 'Me li thusa, empa hafeela u noa lino tsena ka mokhoa o itekanetseng - eseng ho feta linoelo tse 2 ka letsatsi. Haeba u sebelisa kofi hampe, "moputso" e tla ba tahlehelo ea karabelo le ho hlaka kelellong. Empa marotholi a seng makae a tincture ea ginseng a tla ntlafatsa ts'ebetso ea kelello ntle le liphello tse mpe. Phello ea ginseng e nka nako e telele ho feta ea caffeine le tannin, empa ha ea lokela ho sebelisoa hampe.
Marotholi a 'maloa feela ka khalase ea metsi ha a lekane ho feta makhetlo a 2 ka letsatsi.
Lijo tsa boko - Broccoli
E 'ngoe ea mehloli e ka sehloohong ea vithamine K, e ntlafatsang ts'ebetso ea boko. E boetse e na le boron. Ho haella ha karolo ena ea trace ho lebisa ho fokotseha ha tšebetso ea boko. Ka kakaretso, mefuta eohle ea k'habeche e molemo haholo bakeng sa ts'ebetso ea boko, mohlala, limela tsa Brussels, tse eketsang bokhoni ba ho tsepamisa mohopolo.
Lijo tsa boko - liapole
Ba tla matlafatsa le ho folisa lijana tsa boko, ba eketse elasticity ea bona, 'me ba thibele ho thibela. Ka hona, liapole li fokotsa kotsi ea ho tsoa mali bokong le lichapo.
Lijo tsa boko - Bohobe ba Wholemeal
Ha re ja lijo tse tsoekere, insulin e ngata e tsoa maling a rona.
'Me boko bo qala ho robala. Ha re khone ho sebetsa hantle. Empa boko bo hlile bo hloka lik'habohaedreite, kahoo ho molemo ho ja tse "bonya". Mehloli ea bona ke lijo-thollo le linaoa tse fapaneng, lihlahisoa tse entsoeng ka phofo ea wholemeal. Lik'habohaedreite tse joalo li tla fa boko matla ka nako e telele.
Lijo tsa boko - Lentile
Ho phaella ho palo e kholo ea lik'habohaedreite tse rarahaneng, e na le li-amino acid tse hlokahalang bakeng sa phallo e potlakileng ea mekhoa ea lik'hemik'hale liseleng tsa boko, e fanang ka ho hlaka ha kelello le ho eketsa lebelo la ho nahana.
