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Ka mocheso oa lehlabula o thellisang 'mele ea rona' mele, ho hlokahala hore re je lijo tse pakiloeng ka bongata ba li-micronutrients le macronutrients.
Ka hlabula, re tloaetse ho fufuleloa haholo ho etsa hore re ikutloe re felloa ke metsi 'meleng hape re na le matla a tlase a matla a etsang hore re ikutloe re le botsoa. Kahoo, ho bohlokoa hore re hlokomele 'mele ea rona ka ho ja lijo tsa mofuta o nepahetseng.
Mona, re thathamisitse lijo tse tla jeoa hlabula.
2. Tšoara
Lehlabula ha lea fella ntle le limango, 'me hobaneng ho se joalo, ke e' ngoe ea litholoana tse monate le tse phelisang hantle tse ka thibelang mathata a mangata a bophelo bo botle. Mangoe e na le limatlafatsi tse ngata tse kang vithamine C, vithamine A, tšepe, calcium, vithamine B6 le magnesium [pedi] .
Keletso : O ka natefeloa ke mango o le mong, joalo ka salate ea litholoana kapa lero.
3. Litamati
Le ha litamati li tletse li-antioxidants le limatlafatsi, li na le phytochemical e ntle e bitsoang lycopene e sirelletsang letlalo tšenyo e bakiloeng ke mahlaseli a letsatsi [3] .
Keletso Eketsa lilae tsa langa le le lej ka salateng ea hau kapa u li kenye ka sandwich.
4. Likomkomere
Cucumber e na le limatlafatsi tse ngata tsa bohlokoa, li-antioxidants mme e na le metsi a mangata le faeba e qhibilihang. Metsi a mangata ka likomkomere a etsa hore e be lijo tse loketseng ho jeoa nakong ea likhoeli tse chesang tsa lehlabula [4] .
Keletso : Etsa salate ea likomkomere, salsa kapa u be le eona joaloka lero.
5. Lekhahla
Curd e khothalletsa ts'oaetso e phetseng hantle, e ntlafatsa boits'ireletso 'me e fana ka letlalo le phetseng hantle le benyang. Curd, ha e jeoa, e na le phello e pholileng 'meleng, ke lona lebaka le sebelisoang haholo hlabula.
Keletso : Eketsa curd ka smoothie ea hau kapa u be le eona joaloka lijo tse theolelang.
6. Meroho e makhasi a matala
Meroho e makhasi a matala joalo ka spinach, kale le lettuce ke matla a matla a limatlafatsi 'me a na le metsi a mangata mme ha a sebelisoa o tla boloka mmele oa hau o pholile ebile o le metsi likhoeling tsa lehlabula.
Keletso Eketsa li-veggies tse tala tse tala ka salate ea hau. Qoba ho pheha meroho ena haholo hobane metsi a ka lahleha.
7. Celery
Celery le eona e na le metsi a mangata ebile e na le limatlafatsi tse ngata tse kang vithamine A, vithamine K le folate tse tla u boloka nakong ea likhoeli tse chesang tsa lehlabula.
Keletso Kgaola celery mme oe kenye ka salateng ya hao.
8. Muskmelon
Muskmelon e lokela ho ba karolo ea lijo tsa hau hlabula hobane e na le metsi a mangata ebile e na le livithamine le liminerale tsa bohlokoa. Ts'ebeliso ea muskmelon e tla u boloka u phetse hantle 'me u haele metsi hlabula.
Keletso : O ka natefeloa ke muskmelon o le mong kapa o na le eona joaloka salate ea litholoana.
9. Monokotšoai
Monokotšoai o kang tse tala, fragole, monokotšoai le li-blueberries li na le li-antioxidants tse loantšang mafu tse tla thusa ho matlafatsa sesole sa hau sa 'mele le ho u boloka u phetse hantle nakong ea lehlabula.
Keletso : Thabela monokotsoai u le mong kapa u ka etsa berry smoothie.
10. Litholoana tsa Citrus
Litholoana tsa litholoana tse kang kalaka, lilamunu, lilamunu, litholoana tsa morara le pomelos li na le vithamine C e ngata le limatlafatsi tse ling tse tla matlafatsa sesole sa hau sa 'mele le ho boloka mmele oa hau o le metsi ka nako e le' ngoe [5] .
Keletso : O ka natefeloa ke lamunu, litholoana tsa morara le pomelos ka botsona. O ka etsa kalaka kapa lero la lemone ka letoto la makhasi a koena.
Lipotso tse tloaelehileng
1. Ke eng eo u sa lokelang ho e ja ha ho chesa haholo?
Qoba ho ja lijo tse halikiloeng, kofi, tee, li-cocktails le lintja tse chesang ha li ntse li eketsa mocheso 'meleng,' me seo se ka baka tšenyo ea mpa kapa sa halefisa mpa.
2. Ke eng seo ke lokelang ho se ja ha ke sebetsa mocheso o feteletseng?
E-ba le cantaloupe, mahapu, monokotsoai, tamati le meroho e makhasi a matala kaha ke tsona matla a phepo hape li tla boloka mmele oa hau o le metsi.
3. Na banana ba lokile hlabula?
Nahana ka ho ja libanana lehlabuleng hobane li thibela acidity mme e boloka mmele o le metsi.
4. U noa eng mochesong o feteletseng?
Lino tse molemohali tseo u ka bang le tsona mochesong o fetelletseng ke metsi, maro a litholoana tsa tlhaho, metsi a coconut le smoothies ea meroho.
