'Mele oa motho ke' mele o rarahaneng o lumellanang le maemo leha e le afe a bophelo. Hoa tsebahala hore batho ba tlang, ka mohlala, ba Carpathians, ho tloha libakeng tse silafetseng tsa tikoloho, qalong ba tšoaroa ke khatello ea kelello, hlooho ea hlooho le joalo joalo-joalo. Lintho tse phelang li se li sebelisitse maemo a joalo, 'me li amohele maemo a matle a tikoloho ka bora.
Kahoo ho etsahala ka ho ja, esita le lijo tse phetseng hantle, tse phetseng hantle li tla otla 'mele' me ka lebaka leo, mohlala, gastritis e ka mpefala. U se ke ua itlhahloba bakeng sa matla.
Nka motheo oa melao e supileng ea sebōpeho se setle.
Nako e telele, liapole!
Haeba u ja liapole tse peli tse khōlō ka letsatsi, joale letheka la hao le ka lahleheloa ke lik'hilograma tse 3 ka khoeli. Liapole li na le fiber e ngata, li tlatsetsa ho kenngoa ka mokhoa o atlehang le ts'ebetso ea liprotheine le mafura, phello e tla ba tahlehelo ea boima ba 'mele.
Oatmeal.
Li-tablespoons tse 2-3 tsa oatmeal, rye, li-flake tsa koro tseo u li jang hoseng, li ka koahela litlhoko tsa letsatsi le letsatsi tsa 'mele oa hau ka asiti ea folic. Asiti ena e tsoa ho homocysteine, e amang marako a methapo. Empa u lokela ho tseba hore li-flakes li lokela ho tsoa lihlahong tsohle. Le hoja e se monate haholo, empa e le molemo haholo.
Vithamine C.
Ha 'mele o se na vithamine C,' mele o qala ho bontša mokhathala, ho otsela le ho halefa. U ka nka tšoaetso leha e le efe ka ho hloka vithamine ea C, motho e mong oa bososela 'me u tla kula. Ho hlokahala hore u nke molao oa letsatsi ka leng hore u je bonyane 1 gramme ea vithamine, bakeng sa sena u ka sebelisa litšebeletso tsa li-pharmacy. Empa ho molemo ho ja kiwi le lemons. Haeba mosebetsi o tsoang ho uena o hloka boinehelo bo eketsehileng, joale o lokela ho ja vithamine C. Ho boloka 'mele ka vithamine e monate' me u tla fetela boloetse ba "pere e khathetsoeng e bolaeang."
Re baleha ho tloha tlhahlolong ea pelo.
Haeba u ka qeta metsotso e 20 ka mafolofolo, sena e tla ba bonyane bo hlokahalang. Haeba e sa hlomphuoe, joale ho ke ke ha e-ba le potso ea bophelo bo botle ba bophelo. U se ke ua nka polelo ena ka ho toba, joalokaha lingaka tse ngata li re ho tsamaea ka potlako ho molemo haholo ho 'mele ho feta ho matha.
U se ke ua lebala ho fepa pelo ea hau ka potasiamo. Motšehare, u lokela ho ja libanana tse 1 ho ea ho tse peli, hobane pelo e tla ba "motopo" o motle, hobane libanana tse peli li na le tekanyo ea letsatsi le letsatsi ea potasiamo. Ho latela litsebi, haeba u ja libanana khafetsa, u ka fokotsa kotsi ea lefu la pelo ka karolo ea 20 lekholong.
Tsokolate.
Ho hlokahala hore u je tsokolate e ntšo, empa u se ke ua feta lireile tse peli ka khoeli, hobane ke caloric. Sena se thusa ho fokotsa k'holeseterole, ho fokotsa kotsi ea ho tšeloa mali, ho ntlafatsa tšollo ea mali, ho imolla khatello ea kelello.
Hang ka beke, etsa letsatsi ho tima.
U ka lula holim'a metsi a liminerale ntle le khase, u lapile, u lule ka liapole kapa ka yogurt. Lingaka li re haeba hang ka beke ho etsa letsatsi la ho itima lijo, u ka eketsa bophelo ba hao hafeela u le lilemo tse 5. Ka hona kapa che-ke mang ea tsebang, empa, mohlomong, ke habohlokoa ho leka.
Litlhapi.
Tloaelo hang ka beke u hloka ho ja litlhapi, khetha litlhapi tsa leoatle, ho e-na le ho tšoasa litlhapi tsa nōka. Litlhapi tsa leoatleng, iodine e ngata, e leng e hlokahalang bakeng sa tsamaiso ea rona ea hormone.
E-ea serapeng se setle butle-butle, ebe joale u se na kotsi ho 'mele, u ka phela bophelo bo botle. Ho latela lintlha tsena, u tla shebahala u le motle 'me u theohe boima ba' mele.