Selelekela: Bohlokoa ba ho Khetha Lijo tse Nepahetseng tsa Ntja

Joaloka beng ba liphoofolo tse ruuoang lapeng, re batla ho etsa bonnete ba hore bo-mphato ba rona ba boea ba liphoofolo ba fumana tlhokomelo e nepahetseng ka ho fetisisa. E 'ngoe ea likarolo tsa bohlokoa tsa tlhokomelo eo ke ho fa lintja tsa rona lijo tse phetseng hantle le tse leka-lekaneng. Lijo tse nepahetseng tsa ntja li ka etsa phapang e kholo bophelong bo botle le boiketlo ba ntja ea hau, ho tloha bongoaneng ba eona ho isa lilemong tsa bona tsa botsofali. Kaha ho na le mefuta e mengata ea mefuta e fapaneng ea lijo tsa lintja tse fumanehang 'marakeng, ho ka ba thata ho tseba hore na ke efe e loketseng phoofolo ea hau ea lapeng. Sehloohong sena, re tla hlahloba lijo tsa ntja tse loketseng ka ho fetisisa bakeng sa mekhahlelo eohle ea bophelo ba ntja.

Madinyane: Ditlhoko tsa Phepo Methating ya Pele ya Bophelo

Malinyane a na le litlhoko tse ikhethang tsa phepo tse fapaneng le tsa lintja tse kholo. Ba hloka liprotheine tse ngata, mafura le lik'hilojule ho tšehetsa 'mele ea bona e ntseng e hōla le ho theha tsamaiso ea' mele ea ho itšireletsa mafung. Lijo tse ntle ka ho fetisisa tsa lintja bakeng sa malinyane li lokela ho ba le mehloli ea protheine ea boleng bo holimo joalo ka khoho, nama ea khomo kapa tlhapi, hammoho le mafura a phetseng hantle joalo ka omega-3 le omega-6 fatty acids. Ho phaella moo, malinyane a hloka calcium le phosphorus e eketsehileng bakeng sa masapo le meno a matla. Batla lijo tsa ntja tse etselitsoeng malinyane ka ho khetheha ho netefatsa hore motsoalle oa hau ea boea o fumana limatlafatsi tsohle tseo a li hlokang.

Lintja tse Khōlō: Ho Boloka Bophelo bo Botle ba Bophelo bo Botle le Maemo a Matla

Hang ha ntja ea hau e se e holile, litlhoko tsa eona tsa phepo lia fetoha. Ba hloka lijo tse leka-lekaneng tse ba fang palo e nepahetseng ea protheine, mafura le lik'habohaedreite ho boloka matla a bona le bophelo bo botle ka kakaretso. Lijo tsa lintja tsa batho ba baholo li lokela ho ba le mehloli ea protheine ea boleng bo holimo, joalo ka khoho, nama ea khomo kapa konyana, hammoho le mafura a phetseng hantle le lijo-thollo. Batla lijo tsa ntja tse ngotsoeng e le "tse feletseng le tse leka-lekaneng" ho netefatsa hore phoofolo ea hau ea lapeng e fumana limatlafatsi tsohle tseo li li hlokang hore li lule li phetse hantle 'me li thabile.

Lintja tse kholo: Ho sebetsana le Matšoenyeho a Khethehileng a Bophelo

Ha lintja li ntse li tsofala, litlhoko tsa tsona tsa phepo li fetoha hape. Lintja tse kholo li ka hloka protheine le mafura a fokolang empa fiber e ngata ho boloka boima ba 'mele le ho tšehetsa tsamaiso ea tsona ea tšilo ea lijo. Ho feta moo, lintja tse kholo li ka ba le mathata a bophelo bo botle joalo ka ramatiki, lefu la liphio kapa mathata a meno a hlokang tlhokomelo e khethehileng. Batla lijo tsa lintja tse etselitsoeng lintja tse kholo ka ho khetheha 'me li sebetsana le mathata a tsona a bophelo bo botle. Lijo tsena tsa lintja li ka 'na tsa e-ba le metsoako e kang glucosamine le chondroitin ho tšehetsa bophelo bo botle bo kopanetsoeng kapa li-antioxidants ho tšehetsa mosebetsi oa' mele oa ho itšireletsa mafung.

Ho Khetha Lijo tsa Ntja tse Thehiloeng ho Litlhoko tsa Phepo

Ha u khetha lijo tsa ntja, ho bohlokoa ho nahana ka litlhoko tsa phepo ea ntja ea hau. Lintja tse nang le mathata a itseng a bophelo li ka 'na tsa hloka lijo tse khethehileng, ha tse ling li ka' na tsa atleha ka ho ja lijo tse tloaelehileng. Ke habohlokoa ho buisana le ngaka ea hau ea liphoofolo ho fumana hore na ke mofuta ofe oa lijo tsa ntja tse loketseng phoofolo ea hau ea lapeng. Lijo tse ling tsa lintja li etselitsoe mefuta e itseng kapa boholo ba lintja, ha tse ling li etselitsoe ho sebetsana le mathata a itseng a bophelo bo botle a kang ho kula kapa botenya.

Lijo tsa Ntja tse metsi kapa tse omileng: Ke eng e Betere bakeng sa Ntja ea Hao?

Lijo tsa lintja tse metsi le tse omeletseng se seng le se seng se na le melemo le mathata a sona. Lijo tsa lintja tse metsi hangata li monate ebile li ka ba le mongobo o mongata, o ka bang molemo ho lintja tse nang le mathata a liphio kapa a moroto. Lijo tsa lintja tse omeletseng li bonolo haholoanyane 'me li na le nako e telele ea ho phela, ho etsa hore e be khetho e ratoang ho beng ba liphoofolo tse ruuoang lapeng. Qetellong, khetho e ntle ka ho fetisisa bakeng sa ntja ea hau e tla itšetleha ka litlhoko tsa bona le likhetho tsa bona.

Lijo tse se Nang Mabele Khahlanong le Lijo Tsa Lintja Tse Kenyeletsang Lithollo: Phapano ke Efe?

Lijo tsa lintja tse se nang lijo-thollo li se li tumme haholo lilemong tsa morao tjena, empa ho bohlokoa ho utloisisa hore ha se lintja tsohle tse hlokang lijo tse se nang lijo-thollo. Lijo tsa lintja tse se nang lijo-thollo hangata li rekisoa e le khetho ea bophelo bo botle, empa 'nete ke hore lintja li khona ho sila lijo-thollo hantle. Ha e le hantle, lijo-thollo li ka fa lintja limatlafatsi tsa bohlokoa tse kang fiber le divithamini. Leha ho le joalo, lintja tse ling li ka ’na tsa e-ba le lintho tse hananang le lijo-thollo tse itseng kapa li sa utloe bohloko, e leng moo ho ka ’nang ha hlokahala lijo tsa ntja tse se nang lijo-thollo.

Lijo tsa Lintja tsa Organic le tsa Tlhaho: Na li Lokela Hype?

Lijo tsa lintja tsa tlhaho le tsa tlhaho li fetohile khetho e ratoang ke beng ba liphoofolo tse ruuoang lapeng ba amehileng ka boleng ba lijo tsa lintja tsa bona. Lijo tsa lintja tsa tlhaho li entsoe ka metsoako e lengoang ntle le tšebeliso ea chefo e bolaeang likokoanyana kapa menontsha ea maiketsetso, athe lijo tsa tlhaho tsa lintja li entsoe ka metsoako e sebelisoang hanyane mme e se na li-preservative le li-additives tsa maiketsetso. Le hoja mefuta ena ea lijo tsa ntja e ka ba e theko e boima ho feta mekhoa e meng, e ka fana ka khotso ea kelello bakeng sa beng ba liphoofolo tse ruuoang lapeng ba batlang ho etsa bonnete ba hore ntja ea bona e ja lijo tsa boleng bo phahameng, tse phetseng hantle.

Lijo tsa Lintja tse ngolisitsoeng ke ngaka: Ha Ntja ea Hao e na le Litlhoko tse Khethehileng

Lijo tsa lintja tse laetsoeng ke ngaka li etselitsoe lintja tse nang le maemo a itseng a bophelo bo botle joalo ka lefu la tsoekere, lefu la liphio kapa tse hananang le lijo. Lijo tsena tsa lintja li entsoe ho fihlela litlhoko tse ikhethang tsa phepo ea lintja tse nang le maemo ana 'me li ka ba le metsoako e itseng kapa tekanyo ea limatlafatsi. Ho bohlokoa ho buisana le ngaka ea hau ea liphoofolo pele u fepa ntja ea hau lijo tsa ngaka, kaha lijo tsena li lokela ho sebelisoa feela tlas'a tlhokomelo ea ngaka ea liphoofolo.

Lijo tsa Lintja tse Iketselitsoeng Hae: Melemo le Mathata

Beng ba liphoofolo tse ruuoang lapeng ba bang ba khetha ho phehela lintja tsa bona lapeng, ba sebelisa metsoako e mecha e kang nama, meroho le lijo-thollo. Le hoja lijo tsa ntja tse entsoeng lapeng e ka ba khetho e phetseng hantle le e matlafatsang, ke habohlokoa ho netefatsa hore lijo li leka-lekane 'me li fana ka limatlafatsi tsohle tse hlokahalang bakeng sa bophelo bo botle ba ntja ea hau. Lijo tsa ntja tse iketselitsoeng hae le tsona li ka ja nako le ho bitsa chelete e ngata, 'me ho bohlokoa ho buisana le ngaka ea liphoofolo kapa setsebi sa phepo ea liphoofolo ho netefatsa hore lijo tse entsoeng lapeng tsa ntja ea hau li na le phepo e nepahetseng.

Ho bala Li-Labels tsa Lijo tsa Ntja: Ho Utloisisa Metsoako le Boleng ba Phepo

Ha u khetha lijo tsa ntja, ho bohlokoa ho bala leibole le ho utloisisa metsoako le boleng ba phepo. Batla lijo tsa ntja tse thathamisang mehloli ea protheine ea boleng bo holimo e le motsoako oa pele, 'me u qobe lijo tsa ntja tse nang le li-filler tse kang poone kapa soya. Ho phaella moo, batla lijo tsa ntja tse ngotsoeng e le "tse feletseng le tse leka-lekaneng" ho netefatsa hore phoofolo ea hau ea lapeng e fumana limatlafatsi tsohle tse hlokahalang.

Qetello: Ho Fumana Lijo tse Molemohali tsa Ntja bakeng sa Motsoalle oa Hau oa Boea

Ho khetha lijo tse nepahetseng tsa ntja ke qeto ea bohlokoa e ka bang le phello e kholo ho bophelo bo botle le boiketlo ba ntja ea hau. Ka ho nahana ka litlhoko tsa phepo ea ntja ea hau le ho buisana le ngaka ea hau ea liphoofolo, u ka fumana lijo tse ntle ka ho fetisisa tsa ntja bakeng sa motsoalle oa hau ea boea. Ho sa tsotellehe hore na u khetha lijo tse metsi kapa tse omeletseng, tse se nang lijo-thollo kapa lijo-thollo, tse phelang kapa tsa tlhaho, kapa esita le lijo tsa ntja tse entsoeng lapeng, senotlolo ke ho fa ntja ea hau lijo tse leka-lekaneng le tse matlafatsang tse finyellang litlhoko tsa bona tse ikhethang.