Na ho nka qeto ea hau ea 2023 ho kenyelletsa pakane ea ho ntlafatsa lijo tsa hau bakeng sa bophelo bo botle ba nako e telele? Kapa ichetla ho noa metsi a mangata le ho ja litholoana tse ngata, meroho le lijo-thollo tsohle? Ho thoe'ng ka lijo tse thehiloeng beke le beke?
Se ke oa ipehela bakeng sa ho se atlehe ka ho leka ho fetola mekhoa ea hau bosiu. Ho fapana le moo, sheba lilabeng tsena tse 23 tse phetseng hantle tse tsoang ho lijo tsa mabili le Leseli tsa Mafia ka beke le beke ka likeletso tse 'maloa tse eketsehileng. Qetellong ea Pherekhong, iphe nako ea ho hlahloba tsoelo-pele ea hau ebe u khetha taba eo u nahanang hore e hloka tlhokomelo le boiphihlelo khoeling e tlang.
E 'ngoe ea melemo ea hau e kholo ea ho fetola lijo ke buka ea lijo. Sena se ka fana ka boiphetetsi le ho itšepa le ho supa libaka tsa ntlafatso. Haeba sepheo sa hau ke ho fokotsa boima ba 'mele, lipatlisiso li bontša hore ho boloka bukana ea lijo tse nepahetseng ho eketsa menyetla ea hao ea katleho.
Rekota lijo tsa hau tsa lijo le li-parkion ka mor'a lijo tse ling le e ngoe. Se ke oa emela ho fihlela qetellong ea letsatsi kapa u ka lebala lijo.
Lekola buka ea hau ea lijo qetellong ea letsatsi le leng le le leng. U khethetse litholoana joang? Ha ho meroho e lekaneng? Liswerets tse ngata haholo? Likarolo li kholo ho feta kamoo u nahanang?
Basali ba hloka likhalase tse 9 tsa metsi ka letsatsi, ha batho ba hloka 13 - ho feta ha ba ikoetlisa. Lino tsohle - leha e le kofi! - Bala mokhoa o khothalletsoang oa letsatsi le letsatsi.
Ho noa metsi pele lijo tsohle li ka u thusa hore u ikutloe u felletse ebile ka hona li thibela ho ja ho tlotla lintho. Ntle le moo, batho ba bangata ha ba noe metsi a lekaneng mariha hobane ha ba nyoriloe. Kahoo leqheka lena le bonolo le tla u thusa le uena u tla u thusa ho fihlela litlhoko tsa hau tsa moea tsa letsatsi le letsatsi.
Basali ba hloka linoelo tse 9 (2,2) ea metsi ka letsatsi, 'me banna ba hloka linoelo tse 13 (lilithara) haholoanyane haeba ba ikoetlisa.
Litaba tse monate ke hore lino tsohle tse nooang (haese lino tse tahang) li hloka tlhokahalo ea metsi a letsatsi le letsatsi. Ee, esita le kofi le tee.
Ho hakanngoa hore Canada a fumana halofo ea fiber feela e hloka letsatsi le leng le le leng. Basali ba lilemo li 19 ho isa ho tse 50 ba hloka ligrama tse 25 ka letsatsi, banna ba 38graph. (Basali ba baholo le banna ba hloka li-grams tse 21 le ligrama tse 30 tsa fiber ka letsatsi, ka ho latellana.)
Ho u thusa ho fihlela sepheo sena, qala ka ho eketsa lijo tsa hau tsa hoseng tsa lijo tsa hoseng. Leka e 'ngoe ea tse latelang:
Ka ho tsepamisa likelello tse phofo le ho sosoha ho phofutsa lijong tsa letsatsi le letsatsi, mefuta ena ea mafura e amana le kotsi e tlase ea lefu la pelo. Ka ho fetolela mafura (a phoofolo), mafura ana a phetseng hantle a thusa ho theola maemo a mali a Lldl (hampe) cholesterol le ho ntlafatsa ts'ebeliso ea 'mele.
Mehloli e metle ea mafura a polyulsurator ke oli ea soneblomo, oli ea soneblomo, walnu, walngo, e nang le peo le peo ea malinyane. Lijo tse nang le mafura a sosous ke oli ea mohloaare, evocado le oli ea avocado, lialmone le li-cashechios.
Ho tsilatsila e tla ba mokhoa oa lijo selemong se tlang e le phetoho ea maemo a leholimo e tla hlaha. Ho fokotsa litšila tsa lijo ke ntho eo re ka e etsang ho fokotsa carbon maoto a rona a mapolanka. Lefoko la lijo tse qetellang holim 'a libaka tsa leoatle tse hlahisang methane, e leng ntoa e matla ea Greenhouse e fanang ka matla a leholimo.
Haeba ho lahla boima ba 'mele ke e' ngoe ea lipheo tsa hau bakeng sa 2023, ena ke qeto eo u lokelang ho e etsa. Boithuto bo bontšitse hore batho ba ja ka potlako le ba nang le matla a na le menyetla e meholo ea ho nona haholo.
Haeba u ja butle-butle, Lihormone tse amanang le takatso li anyesa 'me u bolele bokong ba hau boo u felletseng. Hobane ho nka metsotso e 20 bakeng sa lipontšo tsena ho ingolisa, haeba u ka ja ka lebelo haholo, ho ka etsahala hore u tsebe ho feta pele 'mele oa hau o tseba ka hona.
Lijo tsa hoseng tsa lijo tsa hoseng, lijo tsa mots'eare: beha thipa le fereko ho hlafuna kamora ho loma ka seng. Se ke oa nka thipa le fereko ho fihlela molomo oa hau ke 100% e se na letho. Nka boea bo seng kae tsa metsi pakeng tsa lesika.
Ho sa tsotelehe ho na le bopaki bo bongata ba hore ho ja lijo tse eketsehileng ho loketse rona, batho ba bangata ba Canada ba ja hanyane haholo. Tataiso ea lijo tsa Canada e khothaletsa hore poleiti ea hau e entsoe ka litholoana le meroho.
Leano lena la bohlale le ka u thusa ho fihlela lipheo tsa hau tsa boima ba 2023. ruri. Ebile, e mong oa bareki ba ka o entse sena ka libeke tse tšeletseng mme a lahleheloa ke liponto tse 10.
Sepala lijo tsa mantsiboea ka poleiti ea lijo tsa mantsiboea (lisenthimithara tse 7 ka bophara) ho fapana le poleiti ea lijo tsa mantsiboea e felletseng.
U tla beha lijo tse bobebe poleiti, e bolelang likhalori tse fokolang, empa poleiti e tla shebahala ka botlalo. U tla fumana hore takatso ea lijo e ea lula e le lijo tse fokolang.
Ho fumana fiber, livithamini, liminerale le li-antioxidants tsa lijong tsa hau, li ja bonyane ho etsa litholoana tse peli tsa litholoana letsatsi le letsatsi.
Ho fihlela merero ea hau ea letsatsi le letsatsi, ja litholoana (litholoana tse felletseng, eseng lero) hoseng le thapama.
Ho nwa linohe tse 3 ho 5 tsa tee e tala letsatsi le lecha ka letsatsi e hokahane le tšireletso khahlanong le lefu la pelo le khatello e phahameng ea mali.
Ho nwa linoha tse tharo ho isa ho tse hlano tsa tee e tala letsatsi le likepe ka letsatsi e hokahane le tšireletso khahlanong le lefu la pelo le khatello e phahameng ea mali. Lithuto tse boetse li bontšitse hore tšebeliso ea tee e tala e ka thusa ho theola maemo a mali a li-ldl (tse mpe) cholesterol. Makhasi a tee a Green a ruile haholo ho Phytochemicas a bitsoang li-intechis, tse nang le thepa e matla ea antioxidant le anti-inj-inntixritary.
Meroho e makhasi a matala e na le melumo e ntle ea livithamini tse loanang le li-vithamine tsa ho loantša mofets'e Ho feta moo, ke mehloli e ikhethang ea Lutein le Zexanthin, Phytochemin e ile ea nahana ho sireletsa khahlanong le likhakanyo le liphallelo tse ngotsoeng. Ntle le moo, lithuto li bontšitse hore ho sebelisoa ha lutein-nang le lipalesa tse nang le kelello ho ka fokotsa ho fokotseha ha lefu la Alzheimer's.
Kenyelletsa meroho e makhasi a matala ea lijo tsa hau tsa letsatsi le letsatsi. Khetha ho tsoa ho Arugula, Beet, Kale, Mabenkele a Mabone, Letuce, Romaine Lettuce, Raba, Lettuce, Raba, Lettuce
Senotlolo sa ho phomola le nako e telele se rerileng ho etsa bonnete ba hore o fepa mmele oa hau ka lijo tse matlafatsang. Hape, ho tseba hore na lijo tsa mantsiboea li tla u bolokela khatello ea maikutlo ha letsatsi le leholo la letsatsi le maphaphathehi.
Leka ho rera lijo tsa mantsiboea bakeng sa beke e tlang. Haeba ho loketse, ke khothaletsa hore le rera lijo tsa hoseng, lijo tsa mots'eare le lijo tse bobebe. Morerong oa hau, nahana ka hore na u ka pheha eng le ho e sebelisa lijong tse peli kapa ho feta. Etsa sopho, casseroles, li-sounce tsa papano, kapa pepere ea chili ka libetsa ka mafelo-beke, ebe o li theola bakeng sa lijo tsa beke le beke. Lokisetsa sehlopha sa lijo-thollo tse kang raese e sootho, Farro, kapa harese ka cooker e liehang. Grill kapa u sebelisoe ke ho sebeletsa Salmon kapa cheke lijong tsa mantsiboea bakeng sa lijo tsa mots'eare tse bobebe ntle le pele.
Litlama le linoko li na le li-antioxidants tse matla le li-anti-inhibatom tse matlafatsang tsa pollypheni
Ho kenyelletsa litlama le linoko lijong tsa hau ke tsela e sebetsang le e monate ea ho tsosa manyalong a ho daela. Empa melemo ea ho pheha ligrama le linoko ha li e-na le sotheum sotium. Litlama le linoko li na le li-antioxidants tse matla le li-anti-inhibatom tse matlafatsang tsa pollypheni
Leka malebela a ho eketsa litlama le linoko lijong tsa hau (ho fetola litlama tse ncha, sebelisa khaba e le 'ngoe ea litlama tse ncha tsa litlama tse ncha):
Ha ho na pelaelo hore phepo e thehiloeng ho serame e ka thusa ho thibela mathata a bophelo bo botle, lefu la pelo, le botenya le mefuta e itseng ea mofets'e.
Lijo tse kang linaoa, lensisi, linate, Edama, hammoho le livithamini, hammoho le livithamini, limilimithara le mefuta e fapaneng ea phytochemical. Hape, ba tlase haholo mafura a mafika, 'me boholo ba bona ke mehloli e meholo ea fiber.
Pheta nama, likhoho kapa litlhapi tse nang le protheine ea limela ka matsatsi a mararo ka letsatsi. Mehopolo e meng ke ena:
Folaxe e nyane e na le fober e qhibilihileng, acid ea omega e bitsoang alpha-linolic acid (Alag, le phytochemicas e bitsoang lignans. Patlisiso e bonts'a hore ho ja lefuna le futsanehileng kamehla ho ka thusa k'holeteterole ea Lldl cholesterol le khatello ea mali, 'me e ka itšireletsa khahlanong le mofetše oa sefuba.
Thispone tse peli tsa folaxe ea fatše e fana ka lik'hilojule tse 60, ligrama tse 'ne tsa fiber ea fiber ea free,' me ho feta joalo ka lebaka la hau la ho nka. .
Kenya makhasi a mangata ho lijo-thollo tse chesang, limoele, li-appaue, li-appaue, muffin le turkey bakeng sa li-burger kapa namawaf. Ho e shapa ka mahe a lehe ho etsa "li-rercrimbs" bakeng sa tlhapi kapa khoho. U ka leka ho eketsa karolo ea folaxe ea fatše ho mosetareta tsa hau tsa lehlabathe kapa mayonna.
Lihoete, litapole tse monate, le squash li ruile ka beta-catene, antixidant e ka fokolisang kotsi ea lefu la pelo le likhakanyo tse itseng.
Lihoete, litapole tse monate, le squash li ruile ka beta-catene, antixidant e ka fokolisang kotsi ea lefu la pelo le likhakanyo tse itseng. Tse ling tsa beta-carotene eo u e jang le eona e fetoloa 'meleng ho vithamine A, phepelo e ts'ehetsang sesole sa' mele.
Ha ho na letho le khothalletsoang ho ja lijo tsa Beta-Carotene, empa litsebi li lumela hore 3 ho isa ho a 6 mg ka letsatsi ho hlokahala ho thibela mafu a sa foleng. Nahana feela? Litapole tse bohareng tse nang le tse tharo tse nang le 13 li na le 13 mg ea beta-Catene Nutmeg e na le 4.5 mg. Ka hona, ho tlatsa mpa ha e thata.
Ho ja tsoekere e ngata, haholo lino tse tabetsoeng, e eketsa kotsi ea lefu la tsoekere ea tsoekere ea 2, lefu la pelo le botenya. Morero o bonolo: Nkela lino tsohle tse tsoekere ka metsi, tee e ntšo, kofi ea limela, lebese le sa koaeloang Skim.
Ha 100% lero la litholoana ha le tsoekere e eketsehileng, e ntse e le mohloli o hlophisitsoeng oa tsoekere ea tlhaho (le likhalori) tse se nang mohahlauli. Ka hona, e nkuoa e le seno se monate. Sebelisa litholoana tsa litholoana tse felletseng ho fapana le lero. Haeba khafetsa u noa lero hore u tima lenyora la hao, le nkele ka metsi.
Ho hakanngoa hore mamati a batho ba baholo a mahareng a pakeng tsa a le mong le a mabeli ka selemo. Bathong ba bang, ho hasanya ka potlako ho ka lebisa ho botenya. Litaba tse monate ke hore ha u hloke ho etsa liphetoho tse kholo lijong tsa hau ho thibela boima ba 'mele.
Ho e-na le hoo, lipatlisiso li bontša hore "khalori e nyane ea phetoho e 100 ho isa ho 200 lik'hilojule ka letsatsi ka ho ja lijo tse fokolang, boikoetliso bo eketsehileng, kapa ho kopantsoe ha bona. Ho bonolo ho ja lijo tse nyane tsa ho ja le ho ithuta ho kenyelletsa tloaelo ea hau ea letsatsi le letsatsi mme ho ba bonolo ho boloka nako e telele ho feta bophelo bo boholo ba bophelo bo hlokahalang.
Haeba u fihla hae ke tsoa lapeng la lapile 'me u batla ho ja ntho e' ngoe le e 'ngoe e bonang, ntlha ena e tla thusa ho thibela ho betla ho feteletseng la letsatsi. Empa ha se phetho.
Ho ja lihora tse ling le tse 'ne ho boetse ho thusa ho boloka tsoekere ea mali a hau (matla) e tsitsitseng mme e fana ka matla bakeng sa mosebetsi oa hau oa thapama. Lits'oants'o tse phetseng hantle li boetse li u fa monyetla oa ho eketsa limatlafatsi tsa bohlokoa tse kang protheine, fiber le calcium.
Ho tlameha ho kenyelletsa li-corbs tse tukang butle ho chesa mesifa le bokong, hammoho le protheine le mafura a mang a phetseng hantle ho boloka o matlafalitsoe nako e telele.
Haeba u rata bonolo ba mekoallo ea matla, khetha tse entsoeng ka metsoako ea lijo tse kang litholoana le linate.
Haeba u tšoenyehile ka thekeng ea hau, ho bohlale ho beha nako ea lijo tsa mantsiboea. (Ntle le haeba, u sebetsa bosiu bosiu.)