Takatso e feteletseng ea lijo tse tsoekere monko o monate e bitsoa. Ke boemo bo tloaelehileng haholo, haholo-holo ho basali.
monko o monate Batho ba phelang ba na le takatso e matla ea ho ja ntho e monate. Ba iphumana ba batla seo ba ka se jang.
Ke eng e bakang litakatso tse monate?
Ho feto-fetoha ha tsoekere e maling motšehare ho eketsa litakatso tse monate. Batho ba sa tloaelang ho sisinyeha ba lakatsa ntho e monate ha ba sisinyeha haholo.
Ha boemo bona bo tsoela pele kamehlaho ja hofeta tekanyoe bakang. Ha e le hantle, sena ke sa nakoana. Ka lijo tse nang le fiber e ngata le protheine monko o monate hatelloa ha bonolo.
Joang ho hatella bothata bo monate?
hatella takatso e monate
Litholoana
Ha batho ba bangata ba batla ho ja lipompong, ba fetohela lijong tse tsoekere tse kang chokolete. Leha ho le joalo, monko o monate Ho ja litholoana ho e-na le lijo tse se nang phepo hang-hang ho kopana le tsoekere eo u e hlokang. E thusa ho fifatsa takatso ea hau hang hang.
Litholoana li monate ka tlhaho. E na le metsoako e molemo ea limela le fiber, e thusang ho boloka mesebetsi ea 'mele ka tsela e phetseng hantle.
Nakong ea tlokotsi, ja litholoana tse tsoekere tse kang morara.
fragole
fragoleKe tholoana e phethahetseng ea ho khaola litakatso tsa tsoekere.
E ruile ka metsoako ea limela.
E na le thepa e matla ea antioxidant le anti-inflammatory.
Chokolete e lefifi
chokolete, monko o monate Ke e 'ngoe ea lijo tse lakatsehang hang-hang.
U ka ja tse babang ha u lakatsa chokolete.
Chokolete e lefifiE na le cocoa e fetang 70%. E boetse e fana ka metsoako ea limela e phetseng hantle e tsejoang e le polyphenols.
Joaloka mefuta e meng, chokolete e lefifi e na le tsoekere e ngata, mafura le lik'halori. Ka hona, hlokomela hore u se ke ua ja ho feta tekano.
peo ea chiaKe mohloli o ruileng oa limatlafatsi tse kang omega 3 fatty acids, fiber e qhibilihang le metsoako ea limela.
Fiber e qhibilihang e monya metsi habonolo. E ruruha ho etsa ntho e kang jelly ka maleng.
Kahoo, e thusa ho ikutloa u tletse nako e telele le tsietsi e monatee hatellang.
chenini e se nang tsoekere
Lerenene le laola takatso ea tsoekere. Chepisi e hlafunang e entsoeng ka li-sweets tsa maiketsetso e na le lik'hilojule tse fokolang 'me ha e na tsoekere.
hatella litakatso tsa hau tse monateNtle le ho thusa meno, ho hlafuna chepisi ka mor'a lijo ho boetse ho molemo bakeng sa bophelo bo botle ba meno.
Li-legume
Joalo ka lentile, linaoa le lierekisipulse lengthKe mohloli oa semela oa fiber le protheine.
Limatlafatsi ka bobeli li eketsa ho khora. E thusa ho hatella litakatso tse monate tse bakoang ke tlala.
Yoghurt
YoghurtKe seneke se ruileng ka protheine le calcium.
Liphuputso tse ling li bolela hore yogurt e thusa ho laola takatso ea lijo.
Letsatsi
LetsatsiE na le phepo e nepahetseng ebile e monate haholo. E na le fiber, potasiamo, tšepe le metsoako ea limela e molemo.
U ka ja li-date ka linate tse kang lialmonde le makotomane.
Empa hopola hore matsatsi a monate haholo. Hlokomela hore u se ke ua ja matsatsi a fetang a mararo ka nako.
Nama, khoho le tlhapi
Ho ja mohloli oa protheine joalo ka nama e khubelu, likhoho kapa tlhapi lijong monko o monatee tla thusa ho thibela
Ho ja protheine e lekaneng le hona ho bohlokoa haholo bakeng sa ho theola le ho boloka boima ba 'mele.
Smoothie
Ho fihlela matsoho a hao le maoto a thothomela monko o monate Haeba u phela, smoothies e ka ba mopholosi.
Smoothie Sebelisa litholoana, eseng lero, ho li etsa. Kahoo o ka fumana palo e phetseng hantle ea fiber.
Plum e omisitsoengE tletse fiber le limatlafatsi. E monate haholo. monko o monate Ke mokhoa o mong o phetseng hantle o ka kopanang le litakatso tsa tsoekere hang hang.
Tekanyo ea eona e phahameng ea fiber le sorbitol ea tlhaho e thusa ho imolla pipitlelano.
lehe
lehe, takatso ea lijo le takatso e monateKe lijo tse phahameng tsa protheine tse ka thusang ho boloka
Liphuputso li bontšitse hore ho ja mahe bakeng sa lijo tsa hoseng ho fokotsa tlala le ho thusa ho ja hanyenyane motšehare.
Litholoana tse omisitsoeng le linate
Litholoana tse omileng le motsoako oa linate ditakatso tse monateE atleha ho sebetsana le takatso e monatee thusa ho e khutsisa.
Linate E na le mafura a phetseng hantle, liprotheine, fiber le metsoako ea limela.
Empa hopola hore litholoana tse omisitsoeng le linate li na le lik'hilojule tse ngata haholo. Hlokomela hore u se ke ua ja ho feta tekano.
dijo tse lomositsoeng
Joalo ka yogurt le sauerkrautdijo tse lomositsoeng Ke mohloli oa libaktheria tse molemo. Libaktheria tse molemo lijong tsena li boloka botsitso ba libaktheria tse ntle ka maleng. E fokotsa palo ea libaktheria tse bakang mafu.
Ho sebelisoa ha lijo tse lomositsoeng, ha u ntse u boloka bophelo bo botle ba mala, takatso e monatee thibela.
