Bohle re phela ho phela, eseng ho ja. Lijo li ka ba kotsi joang 'me tsa sebetsa bakeng sa' mele ea rona, bohle rea tseba, empa ho ka khoneha joang hore re lule re le bacha le ba motle ka thuso ea lijo? Hase bohle ba tsebang. Haeba u ja hantle 'me u phela bophelo bo botle, u ke ke ua ntlafatsa bophelo ba hao feela, empa hape u tla ba mocha.
Ho ja ho ka re thusa joang ho shebahala re le monyenyane?
Haeba re ja phoso, joale sena sohle se bonahala letlalong. Hape ke habohlokoa ho sireletsa letlalo ho tloha mahlaseli a kotsi a ultraviolet, kahoo ho hlokahala hore u je li-vithamine tse ngata A, C le D.
Limatlafatsi le lijo li ka fokotsa mokhoa oa ho tsofala joang?
Lipontšo tse ka sehloohong tsa botsofali lia bonahala letlalong la rona. E le ho sireletsa letlalo, motho o lokela ho sebelisa li-sunscreens kamehla, ho molemo ho khaotsa ho tsuba. Ho tsuba ho bolaea elastin, kaha letlalo la rona le fetoha habonolo. Bohlokoa haholo letlalong le na le boroko bo botle, nakong ea phomolo letlalo le tsosolosoa. Lisele tsa tsona li hlaphoheloa ka potlako, empa ho hlokahala nako e eketsehileng ho etsa matla.
Ha e le limatlafatsi le lijo, vithamine A ke eona eo re hlileng re e hlokang 'me re e fumana lijong tse fapa-fapaneng: apricot, mahe a linku, lihoete, litapole, li-nectarine, broccoli, spinach.
Vithamine D - boholo ba vithamine eo re e chesang ke letsatsi, empa batho ba bangata ba hlokofatsoa ke letsatsi. Vithamine ena e ka fumanoa lebese le lero la lamunu. Litsebi li re li-mushroom tse tlaase li boetse li na le vithamine D. e ngata.
Vithamine C ke ea bohlokoa haholo bakeng sa 'mele hore o folise maqeba le ho boloka lilekane tsa' mele ka botšepehi. Mehloli e ntle ea vithamine ena ke litholoana tsa citrus, tamati le kiwi.
Ho fokotseha ha mesebetsi ea 'mele ho qala neng? Re ka lokisa ts'ebetso ee joang?
Ho na le mefuta e 'meli ea lilemo: nako ea liketsahalo le likokoana-hloko. Ka nako ea liketsahalo, re ke ke ra etsa ntho leha e le efe, e ke keng ea boleloa ka nako ea likokoana-hloko. E ka angoa ke maemo a fapa-fapaneng: ho tsuba, nako e telele haholo le ho pepesehela letsatsi, khaello ea phepo e nepahetseng le boroko bo sa nepahaleng.
Litsebi li re li-oats li na le thuso ka mokhoa leha e le ofe. Ho phaella moo, oatmeal e phetha karolo e kholo ho thibela botsofali ba letlalo.
E thusa 'mele ea rona ho lokolla nitric oxide, ka lebaka la hore mali a tsamaea a lokolohile. Ka lebaka leo, lisele tsohle tsa 'mele, ka bophara le letlalo, li fumana limatlafatsi le oksijene tse eketsehileng.
Ha e le hantle, joang, ho theola 'mele le ho tsosolosoa?
Nako le nako ha motho a batla ho theola boima ba 'mele, ba mo bolella hore ba hloka ho nyenyane. Mohlomong, ha se motho e mong le e mong ea tsebang hore na ho lekanyetsa ke eng. E mong le e mong ea batlang ho theola 'mele o ka ja lijana tseo a li ratang, empa ka chelete e nyane. Feela ho lijo tsena u hloka ho eketsa lisebelisoa tse ling tsa bohlokoa tsa mohlolo.
Ka mohlala, haeba u tšoeroe ke ho robala, joale u je cherry, walnuts le lettuce; haeba o na le ramatiki - pepere, yogurt, ginger; haeba o tšoeroe ke hlooho le migraine - li-mushroom, rosemary le blueberries, 'me haeba o na le boima bo eketsehileng - oatmeal, lipere le mahe.
Lijo tse fapa-fapaneng tse phetseng hantle, haholo-holo lijo-thollo le meroho e mecha, li re thusa ho matlafatsa ts'oaetso, ho loantša "li-radicals" tse senyang lisele, le ho fokotsa ho ruruha ka lisele tsa cellular.
Ho na le maloetse a sa foleng a ka qojoang ka lebaka la ho ja lijo tse nepahetseng: kankere, lefu la tsoekere, likoti, khatello e phahameng ea mali, maloetse a pelo le ba bang.
Lihlahisoa tse 10 tse ka thusang ho pholosa bophelo ba hau
Kofi : Haeba o ja caffeine ka mokhoa o leka-lekaneng, u ka qoba kotsi ea lefu la tsoekere-2, fokotsa kotsi ea lefu la Parkinson ho banna, ntlafatsa mohopolo le maikutlo.
Lialmonde : Li na le liprotheine, vithamine E, fiber le li-antioxidants tse sa tšoaneng. E thusa ho boloka bophelo bo botle ba pelo le sebōpeho se setle, ho thibela kotsi ea lefu la Alzheimer.
Mahe : Ho na le lik'hilojule tse seng kae ho tsona le liprotheine tse ngata, folate, choline le tšepe. E ntle ho thusa ho boloka boima ba 'mele le bophelo bo botle ba pono.
Harese: E na le cellulose, vithamine E, sehlopha sa vithamine B le li-antioxidants. Harese e na le beta-glucan, e tla boloka pelo e phetse hantle.
Morara: O na le vithamine C, quercetin le potasiamo. Litsebi li re quercetin e matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung.
Hop: Bogatavitaminom C le A, zeaxantan, lutein le potasiamo. Lintho tsena li khona ho thibela mefuta e meng ea kankere le ho senyeha ha methapo ea retina ea mahlo.
Linate: Li na le li-antioxidants le vithamine C.
Ginger: E fokotsa bohloko ka ramatiki, e tlosa ho nyefoloa kelellong le ho kokobetsa mala a se nang phomolo.
Oli ea mohloaare: E na le mafura a monounsaturated a bohlokoa le lihlahisoa tsa meroho tse khonang ho loantša kankere, maloetse a pelo le ho na le phello e khahlanong le ho ruruha.
Litapole tse monate: Li na le vithamine C le A, fiber. Mohloli o babatsehang oa lycopene, ka lebaka la hore na u ka qoba prostate, lefu la pelo le kankere ea matsoele.
Sena ha se bolele hore u lokela ho ikopanya le lihlahisoa tsena, broccoli, li-orang, tuna, soya, tee, blueberries, mokopu, oats, tamati, yogurt, turkey, spinach le linaoa li na le thuso haholo.
Melemo ea lijo tse hlasimollang
- ha ho hlokahale ho bala lik'hilojule
- e na le tšusumetso e khahlanong le khatello ea maikutlo
- phepo e nepahetseng
- e fokotsa kotsi ea maloetse a sa foleng
- ho tsosolosoa ha 'mele hantle
Mathata a lijo tse tsosolosang
- ha ho na menu e hlakileng
- Ha e loketse batho ba batlang ho theola boima ba 'mele hang-hang
- haeba u ja haholo, boima bo tla eketseha
Hoo e ka bang
Sehopotso:
Omelette e nang le onion le li-mushroom tsa mushroom.
Kakaretso ea bobeli:
250 ml ya lebese la pōli, halofo ea khalase ea monokotšoai.
Mantsiboea:
Malase ea meroho le litlama le avocado, khoho, li apehile ka falco.
Snack:
Morara oa morara kapa lamunu.
Lijo tsa motšehare:
Salate e nang le lithōle le sopinake, khalase ea veine e khubelu e ommeng, saalmon e entsoeng ka asparagus le sauce ea lemon.
Lingaka tsa morao-rao le litsebi tsa phepo e nepahetseng li re ntho ea bohlokoa ka ho fetisisa ke ho nahana ka seo u ke keng ua se sebelisa, empa ho e-na le hoo, nahana ka seo, se leng molemo le se hlokahalang. Ja lijo tse phetseng hantle tse tla u thusa hore u se ke ua theola 'mele feela, empa hape u tla ntlafatsa' mele.