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Na u khathetse ke ho leka ho reka liphahlo tse sa u hlonephang hobane feela u batla ho pata mpa ea hau e hlahang? Na u ikutloa eka ha u sa bona maoto a hau ha u sheba tlase hobane mpa ea hao e ntse e hola?
Haeba ho joalo, ehlile u hloka ho etsa matsapa a ho tlosa mafura a manganga a mpa hobane a ke ke a ba khathatsa feela empa hape a sa phele hantle!
Joalokaha re se re ntse re tseba, ho ba le mafura a mangata 'meleng, haholoholo ho potoloha mpa ho ka baka mathata a mangata a bophelo bo botle.
Mafura a mpeng a feteletseng a tsejoa e le sesosa sa maloetse a kang bohloko ba manonyeletso (haholo bohloko ba mangole), tahlehelo ea botsitso le khokahano ha o ntse o tsamaea, mathata a silang lijo joalo ka khase, asiti, khatello e phahameng ea mali, k'holeseterole e phahameng, mathata a pelo, mafu a sebete, gallstones, lefu la tsoekere esita le mefuta e 'maloa ea mofetše.
Ntle le ho baka mathata a bophelo bo botle ba 'mele, ho ba le mafura a mangata ka mpeng ho ka baka mathata a kelello joalo ka khatello ea maikutlo, e bakoang ke boemo bo tlase ba boits'epo le khatello ea kelello ka chebahalo ea motho.
Joale, rea tseba hore ho lahleheloa ke lisele tse mafura 'meleng, ho hlokahala motsoako oa phepo e nepahetseng le tloaelo ea boikoetliso.
Leha ho le joalo, batho ba bang ba ne ba ke ke ba ba le nako ea ho ikoetlisa. Maemong a joalo, ho ka lateloa maqheka a 'maloa ho fokotsa mafura a mpeng hammoho le phepo e matla ea mafura.
Li shebe mona:
1. Sebelisa li-probiotics
2. Khaola letsoai
3. Qoba ho hlafuna chepisi
4. Fokotsa joala
5. Etsa lihormone tsa hau
6. Qoba mekotla ea sefapano
7. Tlosa ho patoa
1. Sebelisa Probiotics
Haeba u batla ho theola mafura a mpa ka potlako, ntle le ho ikoetlisa haholo, ka hona, hammoho le ho khomarela phepo e nepahetseng, e nang le mafura a tlase, ho bohlokoa hape ho etsa li-probiotic e le karolo e kholo ea lijo tsa hau tsa letsatsi le letsatsi. Li-probiotic, joalo ka yoghurt ea Greece, li na le bokhoni ba ho ntlafatsa tlhahiso ea libaktheria tse phetseng hantle ka mpeng.
Sena se ke ke sa thusa feela ho cheleng lisele tse mafura sebakeng sa mpa ka potlako empa hape se ka fokotsa ho ruruha ka ho ntlafatsa bophelo ba hau ba mala, ka hona, ho etsa hore mpa ea hao e be boreleli!
2. Khaola Letsoai
Letsoai le lenyane le tšeloang sejaneng leha e le sefe le etsa hore le be tastier le ka 'nete, ntle le ho tšeloa letsoai le linoko tse' maloa tsa lijo, lijo li ka fetoha tse sa hlaboloheng. Leha ho le joalo, haeba u batla ho theola mafura a mpa le ho ruruha ka mpeng, o lokela ho etsa boiteko bo matla ba ho fokotsa tšebeliso ea letsoai ka hohle kamoo ho ka khonehang, kaha lijo tse letsoai ke se seng sa lisosa tsa mantlha tsa ho bokellana ha mafura ka mpeng le ho a ruruha ho baka metsi ho boloka.
3. Qoba ho Hlafuna Gum
Ke lintho tse nyane tse bohlokoa, leha ho tluoa mafura a mpeng. Tloaelo e itseng eo re keneng ho eona, joalo ka ho hlafuna chepisi letsatsi le letsatsi, e ka eketsa mafura a mpa ka bohlasoa. Boholo ba marenene bo na le tsoekere e ngata, esita le tse ipolelang hore li na le lintho tse tsoekere tsa maiketsetso, ka hona, ho molemo ho lahla tloaelo ena mme o hlafune ho hong ho phetseng hantle, joalo ka linate, cloves kapa sinamone, ho fapana.
4. Fokotsa Joala
Poleloana 'mpa ea biri' e teng ka lebaka, joalo ka joala, haholo biri ke e 'ngoe ea lintlha tsa mantlha tse tlatsetsang ho bokelleng mafura ka mpeng kapele haholo. Kahoo, ho fokotsa tšebeliso ea joala kapa hona ho tlohela ka ho felletseng tloaelo ka tlhaho ho ka fokotsa mafura a mpa, ntle le ho ikoetlisa. Ho tela joala ho ka thusa ho matlafatsa bophelo ba hau ka kakaretso haholo.
5. Etsa Hore Hormone ea Hao e Lekoe
Nako le nako, leha o ka ja hantle le ho phela hantle, o ka hlokomela hore mafura a mpa ha a fokotsehe. Maemong a joalo, ho ka ba le liphetoho tse itseng tsa 'hormone' tse etsahalang kahare ho mmele, tse hlokang ho hlahlojoa le ho phekoloa ke lingaka. Sena ka tlhaho se ka fokotsa mafura a mpeng kamora kalafo.
6. Qoba Meroho ea Cruciferous
Boithuto ba lipatlisiso bo bontšitse hore ho seha meroho ea cruciferous, joalo ka k'habeche, broccoli, cauliflower, jj, ho tsoa lijong tsa hau ho ka fokotsa letheka la hao le mafura a mpa ka tlhaho, kaha a na le motsoako o tsejoang e le raffinose, o tsejoang o baka keketseho ea mafura a ka mpeng le khase, ha e ntse e roba lijo tse ka mpeng.
7. Felisa ho sokela
Haeba u motho ea nang le bothata ba ho ea ka kamoreng ea ho hlapela habonolo letsatsi le letsatsi mme o lula u petelitsoe, ka hona, o tlameha ho etsa boiteko mme o fumane thuso ea mofuta o nepahetseng hobane ho sokela ho ka baka keketseho ea mafura a mpa le ho ruruha nako e telele!
