Batho ba bangata ka nako e itseng ba ikutloa ba tepelletse kapa ba tsukutleha motšehare. Ho haella ha matla ho ka ama mesebetsi ea hau ea letsatsi le letsatsi le ho fokotsa tlhahiso ea hau. Hoa khoneha, ha ho makatse hore ebe mofuta oo u o jang le phethang karolo ea bohlokoa ho tseba boemo ba matla a hau motšehare. Ho sa tsotelehe hore lihlahisoa tsohle li u fa matla, lihlahisoa tse ling li na le limatlafatsi tse ka thusang ho eketsa boemo ba hau le ho tsepamisa mohopolo motšehare. Mona ke lenane la lihlahisoa tse 27 tse netefalitsoeng ho eketsa maemo a matla:
BANANAS . Banana ke mohloli o motle oa li-carbohyhydraite e thata, potasiamo le vithamine B6, e ka thusang ho phahamisa matla a hau.
Likamano ke mohloli o motle oa lik'habohaedreite tse thata, potasiamo le vithamine B6
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Litlhapi tse mafura . Litlhapi tse mafura, tse kang salmon le Tuna, e le mohloli o motle oa protheine, mafura a acid acid le livithamini tsa sehlopha B, e etsang hore e be le sehlahisoa se setle haholo lijong tsa sona. Karolo ea salmon kapa tuna e fana ka kakaretso e khothalelitsoeng ea omega-3 mafura acid le vithamine B12. Omega-3 mafura acid a lihela ho ruruha, tseo e leng sesosa sa mokhathala khafetsa. Ebile, lithuto tse ling li bontšitse hore kamohelo e amoheloang ea Omega - a eketsang 3 e ka fokotsa mokhathala, haholo-holo bakuli ba mofets'e 'me e fola. Ntle le moo, vithamine B12 hammoho le sesiti sa folike se hlahisa li-arytrocents mme li thusa sehlopha hore se sebetse hantle 'meleng.
Sebopeho se sootho . Ha ho bapisoa le raese e tšoeu, e ka sebelisoa hanyane mme e boloka boleng bo boholo ba phepo e nepahetseng ka mokhoa oa fiber, livithamini le liminerale. Halofo ea khalase (50 gr) ea raese e sootho ebile e fana ka boholo ba palo ea manganese Ntle le moo, ka lebaka la litaba tsa fiber, raese e sootho e na le index e tlase ea glycemic. Ka hona, e ka thusa ho sebelisa maemo a tsoekere ea mali le ho boloka bongata ba matla a tsitsitseng motšehare.
Litapole tse monate . Karolo ea litapole tse monate ka senoelo se le seng (100 g) e ka ba le ligrama tse rarahaneng, 2564% RSNP e ka lebohang la litapole tse monate Likahare tse rarahaneng la li-carbohy, 'mele oa hau butle-butle li li-diginests butle-butle ke eng e fanang ka phepelo e tsitsitseng.
Kofi . E na le cafeine e tsamaeang ka potlako bokong ba mali le ho hatella tšebetso ea Adenesinen - Neurotransmitter Center. Ka lebaka leo, tlhahiso ea adrenanyone - hormone, ho eketseha ha mmele le boko. Le ha ho le joalo kofi e na le likhalori tse peli feela mokolong, ketso ea eona e matla e ka etsa hore o ikutloe o falimehile mme o tsepamisitse maikutlo.
Mahe . Ba na le protheine e ka u fang kahlolo e sa feleng. Ntle le moo, Leucine ke a amileng a atileng haholo Mahee mme, joalo ka ha a tsebahala, a tsosa matla ka litsela tse ngata. Lenone le khona ho thusa lisele ho monya tsoekere e ngata ea mali, e khomarela matla lisele le ho eketsa lintlha tsa mafura bakeng sa tlhahiso ea matla. Hape, mahe a na le vitamin V. Vitamin e thusa li-anizyme ho phethahatsa likarolo tsa ho hlaka ha lijo bakeng sa matla.
Liapole . Liapole ke e 'ngoe ea litholoana tse tsebahalang haholo lefatšeng, ke mohloli o motle oa lik'habohaedreite le fiber. Apple e boholo bo boholo (100 g) e na le 14 g ea lik'habohaedreite, 10 g ea tsoekere le ho fihla ho 2.1 g ea fiber. Ka lebaka la litaba tsa tsoekere ea tlhaho le fiber, liapole li ka tsamaisa tokollo e liehang butle le nako e telele. Ntle le moo, ho na le li-antioxidants tse ngata liapole. Boithuto bo bontšitse hore li-antioxidants li ka fokotsa tšilafalo ea lik'habohaedreite, kahoo ba khothaletsa matla bakeng sa nako e telele. Ho khothalletsoa ho ja liapole ka ho fetiseng liatla tsa fiber ka ho ikoetlisa ka lipelong tsa tsona.
Ka lebaka la litaba tsa tsoekere tsa tlhaho le fiber, liapole li ka fana ka khokahano ea matla e liehang ho feta
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Metsi . Metsi a hlokahala bakeng sa bophelo. E nka karolo mesebetsing e mengata ea seleng, ho kenyeletsoa tlhahiso ea matla. Boholo ba metsi bo ka lebisa ho omeng, tse ka fokotsang ts'ebetso ea 'mele, ka lebaka leo u tla utloa u mo hlasimolla le mokhathala. Metsi a nooang a ka u fa tefo ea matla 'me a thusa ho loana ka maikutlo.
Lihlahisoa tse ling tsa 19 tse tla thusa ho hlola mokhathala: Li-chokolete, li-aatmus, tee e tala, linate tse tala, linate tse tala, linate tse tala, linate tse tala, linate tse tala, linate tse tala, linate tse tala, linate tse tala, linate tse tala, linate tse tala , Li-beet, peo - ho tloha Sesame ho folaxe.