Ho haha ??mesifa ho hloka ho eketseha ha liprotheine, hammoho le ho ja lik'habohaedreite le mafura ka mokhoa o lekaneng. Ka tloaelo, lijo tse t?eletseng tsa bohlokoa bakeng sa ho phela hantle 'meleng le ho haha ??mesifa ke sefuba sa khoho, salmon, meroho e makhasi a matala, oats, phofo ea protheine, linate, joalo-joalo.

1.Lefu la khoho: Lefu la khoho ke e 'ngoe ea lijo tse ratoang ka ho fetisisa tsa protheine ea nama, tse nang le protheine ea boleng bo phahameng, mafura a tlaase, le lik'halori tse tlaase, tse thusang haholo ho eketsa boima ba mesifa.

2.Salmone: Salmon ke mofuta oa litlhapi tse nang le liprotheine tse ngata le mafura a phetseng hantle (Omega-3 fatty acids), e thusang ho ntlafatsa maemo a hormone a susumetsang kholo ea mesifa, ha e ntse e thusa ho laola mafura a 'mele le ho khothalletsa bophelo bo botle.

3.Meroho e makhasi a matala: Meroho e makhasi a matala e kang spinach, mosetareta, rapeseed joalo-joalo ke lijo tse nang le livithamine tse ngata, liminerale le li-phytochemicals, tse ka fanang ka 'mele ka limatlafatsi tse hlokahalang, ho thusa ho eketsa matla, le ho khothalletsa ho hōla ha mesifa.

4.Oats: Oats ke lijo tse phahameng tsa lik'habohaedreite tse nang le lik'habohaedreite tse rarahaneng le fiber ea lijo. Ba na le index e tlaase ea glycemic (GI), ba fana ka matla a nako e telele, 'me ba thusa ho khothalletsa ho lokisoa le ho hōla ha mesifa.

5.Protein powder (Calcium Hydroxymethylbutyrate): Phofo ea protheine ke protheine e ngata, mafura a tlaase, le lijo tse tlaase tsa tsoekere tse ka fanang ka protheine ea boleng bo phahameng, empa tlhokomelo e lokela ho lefshoa ho boleng le ho hlophisoa ha protheine phofo ha u khetha.

6.Manate: Linate ke lijo tse nyenyane tse nang le limatlafatsi tse ngata, mafura a sa tsitsang le protheine ea limela. Li ka sebelisoa e le li-snacks tse phetseng hantle, hammoho le ho eketsa lik'hilojule, liprotheine, matla le fiber ea lijo, ho khothalletsa ho lokisoa le ho hōla ha mesifa.

Hoa lokela ho hlokomeloa hore ho fumana mesifa ka ho ikoetlisa ha ho finyelloe ka ho ja lijo tse le 'ngoe, empa ho hloka motsoako o utloahalang le nts'etsopele ea moralo oa lijo. Ka nako e ts'oanang, batho ba chesehelang boikoetliso ba 'mele le bona ba lokela ho boloka metsi a lekaneng, fiber, le livithamine tse fapaneng ho boloka bophelo bo botle ba' mele le ho khothalletsa ho hōla ha mesifa.