Ka litholoana tse ngata tse ncha, litholoana le meroho ea sebakeng seo, ke nako e loketseng ea selemo ho thabela menate. Haeba u khomaretsoe ka sesepa sa hau e tloaelehileng, u lahleheloa ke limatlafatsi tsa bohlokoa mme o monate. Mona ke litlhahiso tsa ho haha salate e ntlafetseng, ea bophelo bo botle le ea tastier.
Lula Hantle ka leqhoa
Ke e 'ngoe ea lijo tsa Amerika tse jeoang ka ho fetisisa, leha ho le joalo leqhoa le na le monate o mokaalo ebile ha ho na bohlokoa bo nang le phepo.
E le hore u qale salate ea hao, leka ho eketsa meroho e hlahlamang e nang le makhasi a lefifi ho sejana sa hau. Li-lettu tsohle tsena li tletse fiber, livithamine, liminerale le li-antioxidants . Haeba ba bang ba le bacha ho uena, ba leke! Li kopanya bakeng sa mefuta-futa.
- Boston (bibb)
- Radicchio
- Sesepa sa masea
- Arugula
- Kale
- Motlolo oa metsi
- Lekhasi le khubelu le le tala
- Lekhasi la Oak
- Frisee
- Endive
- Mache
- Escarole
E matlafatsa
Sebelisa monyetla oa ho ba le salate e le lijo le ho eketsa tlhahiso ea hau ea limatlafatsi . Matlafatsa salate ea hau ka ho kopanya meroho e mengata eo ue ratang haholo. Ka mohlala, lahlela kapelepele e khubelu, e mosehla, kapa e tala, eiee, broccoli, tamati, li-peo tsa snap le k'habeche. E jang e tala, e halikiloeng, kapa e halikiloeng, khetho ke ea hau.
Ka ho tšoanang, litholoana ke phaella e kholo ho salate. Leka ho lahlela liapole, li-blueberries, fragole, kapa morara bakeng sa monate o phatlohileng.
E mebala-bala, e molemo! Hase feela hore o tla rua molemo ho li-antioxidants tsohle tse kholo ka litholoana le meroho, empa hape le fiber.
Khetha Protheine ea hau
Ho eketsa protheine ho salate ea hao ho tla u thusa ho u tlatsa le ho u boloka u khotsofetse nako e telele, 'me ho ka thusa ho thibela tsoekere ea mali hamorao letsatsing. Khetha mehloli e bonolo ea protheine e kang:
- kalakuni
- Khoho
- Tofu
- Tuna
- Salemone
- Shrimp
- Cheese
- mahe a phehiloeng ka thata
Toss in Something Chewy
Li-carbohydrates li fane ka matla 'me ha li leka-lekaneng, li ka thusa ho laola tsoekere ea mali le lisele tsa insulin.
Lahla lijo tse nang le lik'habohaedreite tse tlaase ho glycemic-index (GI) 'me li ke ke tsa hlasela insulin ea hau. Mefuta e tloaelehileng ea lijo tsa mofuta oa GI ke lijo-thollo tse feletseng le tse sa sebetsanoeng, 'me li na le fiber le protheine. Mehlala e kenyeletsa:
- Linaoa tse ntšo
- Lioa tsa liphio
- Li-chickpeas
- Li-quinoa tse phehiloeng
- Lihlahisoa tsa koro tse phehiloeng
- Ho pheha farro
- Paseka eohle ea koro
U se ke Ua Lebala Fat!
Lijo tse nang le mafura ha li tsoe tsoekere ea mali le litekanyetso tsa insulin tse kang lik'habohaedreite, le ho u thusa hore u ikutloe u khotsofetse ebile u khotsofaletse lijo. Lijo tse nang le mafura, haholo-holo li-unsaturated tse kang linate le peo, li fana ka melemo e mengata ea bophelo bo botle. Lintlha tse latelang ke mehlala ea mafura a phetseng hantle a ho lahlela ka salate ea hau. Kaha li na le lik'hilojule tse phahameng, ba li boloke ho lijo tse lekaneng tse peli kapa tse peli:
Sheba ho apara ha hao
Litekete tse rekiloeng tsa salate li laoloa ka tsoekere, mafura, le letsoai, ho sa bue letho ka lisebelisoa. E le phekolo e nepahetseng, pelo ea oli ea mohloaare e phetse hantle e kopantsoeng le asene kapa veine e monate ea balsame e salate ea hao. Kapa, leka ho iketsetsa liaparo tsa hau. U hloka lipepe tse ling? Hlahloba Sekolo sa Cookso sa POSO ea PCOS: Li-Recipes tse 100 tse bonolo le tse monate tsa lijo tse hlahisang PCOS bakeng sa salate e meng ea li-salate le liaparo tse entsoeng ka maiketsetso tse kang lipeo tsa Lemon Dijon Vinaigrette ka tlase.
Hopola hore ho apara ho se hokae ho tsamaea haholo.
Lemon Dijon Vinaigrette
E sebeletsa 4
Lijo:
- 2 Lisebelisoa tse nang le mohloaare oa oli oa mohloaare
- 1 Tapepoon veine e tšoeu veine
- Juice ho tloha ho 1/2 lemon
- 1 Seruru ea Dijon ea sesebelisoa
- 1 teaspoon mahe a linotši
- ¼ e teaspoon letsoai le khabiso
- ¼ teaspoon pepere e ncha e fatše
Litaelo:
Hlatsoa lisebelisoa ka sekotlolo se senyenyane ho fihlela se kopantsoe. Tšoaela ka salate eo ue ratang haholo.
Ka ho sebeletsa: lik'hilojule tse 80, mafura a ligrama tse 7 (1 gram e ngata), 150 mg sodium
Recipe ho tswa ho PCOS Nutrition Centre Cookbook: 100 tse bonolo le tse monate Lijo tsa phepo tsa ho bapala PCOS