Monko oa bolo ea maoto o holimo - lihlopha tsa litoro li ngotsoe 'me lipapali tsa lipapali tsa bo-preseason lia theoha. Balateli ba bang ba bolo ea maoto ba 'nile ba emetse ho bula letsatsi lohle. 'Me bakeng sa ba nang le litekete tsa nako ea selemo kapa baetapele ba ratang feela ho ea papaling, mohlomong ho bolela hore u tla ba le karolo ho lihlopha tse ling. Ho sa tsotellehe hore na u na le lefu la tsoekere ka nakoana kapa u sa tsoa fumanoa, likopano ka nako e 'ngoe, joaloka li-tailgates, li ka fetoha khatello ntle le moralo oa papali.
E 'ngoe ea lisosa tsa bohlokoa ho khonang ho phela bophelo bo thabileng le lefu la tsoekere ke ho ithuta ho ja moelelo. Ho sa tsotellehe hore na u ea moketeng oa bolo ea maoto kapa u rera moralo o motle, o ntse o ka o thabela le ho etsa liqeto tse ntle. Ho lokisetsa lintho tseo u tsebang hore u tla li thabela 'me li phetse hantle, li tla etsa hore u itokisetse letsatsi la papali.
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Skewers: Ha ho letho le reng bolo ea maoto joaloka barbecue . Etsa likhetho tse phahameng tsa lik'halori tse kang mapheo a khōho le likhohlo, 'me u thabise nama ea khoho kapa e omeletseng ea likhomo, e nang le marotholi a mangata a ho tlatsa protheine, vithamine b12,' me e se na lik'habohaedreite. Qoba barbecue sauce e ka ba le mehloli e meholo ea lik'habohaedreite 'me ea itlhatsoa feela ka konofolo, oli ea mohloaare le litlama. Bakeng sa lisebelisoa tse ling tse nang le fiber le ho tlatsa, eketsa meroho e seng ea starchy ho skewers ea hao - pelepele, tamati, onion, joalo-joalo.
Burgers: Ha ho na lebaka le etsang hore u se ke ua thabela nama ea khomo (90-95% e khotsofetseng) kapa ea hambere ea khōhō. Ntle le ho rua liprotheine, vithamine B12, limatlafatsi tsa bohlokoa metabolism le ts'ebetso ea methapo ea nama, nama ea likhomo e ruile ka chromium e ka thusang ho kenya letsoho insulin.
E-ba le bonnete ba hore ke karolo e loketseng (~ 4-6oz) mme u qobe ho eketsa mafura a phahameng joaloka bacon, cheese e feletseng kapa maonnaonnaise. Ho e-na le hoo, lahlela li-eiee tse sauteed le li-mushroom ka holimo. Tlosa ketchup 'me u leke mosetareta kapa mosi o chesang kapa dollop ea guacamole bakeng sa mafura a mangata a pelo. Reka li- buns tsohle tsa lijo - thollo bakeng sa fiber e eketsehileng 'me tsoekere ea mali e liehang butle.
Chili: Hangata Chili ke ntho e thabisang batho. E bonolo, e monate, e na le tatso e ngata, fiber (haeba u eketsa linaoa) le liprotheine, ena e na le mefuta e mengata e fapaneng bakeng sa lijo tse ngata tsa sodium tse kang lintja tse chesang le boroso. 'Me haeba u eketsa linaoa, u tla noa mofuta o itseng oa phepo, e leng limatlafatsi tsa bohlokoa bakeng sa tlhahiso ea lisele tse khubelu. Ntho ea bohlokoa ea ho ja li-chili ke ho shebella li-toppings - tlola tranelate e bolila 'me u fafatse ka chisi e tlaase e mafura a shredded, avocado kapa salsa ea linoko. Ho fokotsa mafura a sopho e entsoeng ka sesebelisoa, sebelisa mohope oa khomo o omeletseng oa 90-95%, nama e tšoeu ea turkey kapa khōhō ea fatše.
Coleslaw: Motheo oa coleslaw, k'habeche, ke semela sa cruciferous se nang le lik'habohaedreite tse nang le fiber. Ho phaella moo, liphuputso tse ling tsa lihlopha li bontšitse hore ho noa meroho e mehlano kapa ho feta ea cruciferous beke le beke ho amana le ho fokotseha ho matla ho kankere. Ha e le hantle o ka "hlaba" hantle ka ho khaola tsoekere le ho fokotsa mayonnaise le ho eketsa lejoe le se nang mafura a ligeriki tsa Greek bakeng sa ho chesa.
> Mehloli:
> Setsi sa Boitsebiso ba Micronutrient ea Linus Pauling Institute. Micronutrients bakeng sa Bophelo bo Botle. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients-for-health.pdf
> Linus Pauling Institutes's Micronutrient Information Center: Li-Isothiocyanate. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates