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Ha u le moimana, u nahana habeli pele u ja eng kapa eng. Boiteko bona bohle ke ho itšireletsa le ho holisa lesea ka popelong. Nakong ea bokhachane ba hau ba pele, o tla fa ntho e ngoe le e ngoe mohopolo oa bobeli ebe o itšireletsa haholoanyane. Baholo ba hau ba tla u tataisa ka seo u lokelang ho se ja le seo u lokelang ho se qoba.
Lijo tsa bokhachane li tlameha ho kenyelletsa lijo tse phetseng hantle le tse matlafatsang ho fihlela litlhoko tsa letsatsi le letsatsi. Lijo tse phetseng hantle joaloka spinach, broccoli, yogurt, pepere e khubelu ea tšepe, lihlahisoa tsa soya lentile, linaoa, oatmeal, linate, mahe le lihoete ke tsa bohlokoa nakong ea bokhachane.
Ho thoe'ng ka litholoana?
Boholo ba basali ba tšoenyehile ka ho ja litholoana kaha papaya le phaenapole li nkuoa li le kotsi nakong ea bokhachane. Litholoana tseo u lokelang ho li qoba nakong ea bokhachane Haeba u batla ho tseba litholoana tseo u ka bang le tsona nakong ea bokhachane, lenane ke lena. Hlahloba litholoana tseo u lokelang ho li kenyelletsa lijong tsa hau tsa bokhachane bakeng sa hau le ngoana ea phetseng hantle!
Litholoana tsa ho ja nakong ea bokhachane
Li-avocado
Ke e 'ngoe ea litholoana tse nang le asiti e ngata. Basali ba hloka mefuta e mengata ea asiti nakong ea bokhachane, e-ba le tholoana ena.
Limango
Tholoana ea lehlabula ha e monate feela empa e phetse hantle. E thusa tšilo ea lijo 'me e na le Vithamine A le C tse phetseng hantle bakeng sa bakhachane.
Morara
Basali ba bangata ba nahana hore ho kotsi ho ja morara. Leha ho le joalo, morara o na le vithamine A e ngata e tsitsisang sekhahla sa metabolism. Morara o boetse o na le folate, potasiamo, phosphorus, magnesium le sodium e ntle nakong ea bokhachane.
Kalaka e monate
Ke e 'ngoe ea litholoana tse fokotsang ho nyekeloa ke pelo, ho kula hoseng le mathata a tloaelehileng a bophelo nakong ea bokhachane. Litholoana tsa citrus li na le li-antioxidants tse loketseng lesea.
Sirilamunu
Lemone e sebelisoa khafetsa ke basali ho thusa tšilo ea lijo, ho felisa ho nyekeloa ke pelo le bokuli ba hoseng nakong ea bokhachane. Lemone e hloekisa 'mele ebe e ntša chefo.
Libanana
Ho patoa ke bothata bo tloaelehileng nakong ea bokhachane. Bakeng sa ho feta ha setuloana le sistimi e hloekileng, ba le libanana.
Monokotšoai
Li-monokotsoai li na le li-antioxidants tse ngata 'me li nkoa e le lijo tse monate haholo. O ka kenyelletsa tholoana ena lijong tsa hau tsa bokhachane.
Li-orang
Ke litatso tse monate le tse boreleli tse batloang ke moimana. Ho feta moo, litholoana tsa citrus li na le livithamini le limatlafatsi.
Liapole
E phetse hantle ebile e na le livithamini tse phetseng hantle tse lokileng 'mele.
Lychee
Tholoana ena ea lehlabula ka sebele ke tholoana e bolokehileng nakong ea bokhachane.
