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Nako e ntle ea ho ja litholoana motšehare kapa bosiu ke efe? Potso ena e kanna ea tla kelellong ea hau haeba u nahana ho theola boima ba 'mele, kapa ho ba le letlalo le lerootho kapa ho ba le khatello ea mali kapa bothata bofe kapa bofe ba bophelo bo botle.
Ho sa tsotelehe mathata afe kapa afe a bophelo bo botle ao re ka bang le ona, re lula re beha litholoana hobane ke tsona matla a limatlafatsi, li-antioxidants le flavonoids. Li thusa ho thibela tšenyo e mpe ea mahala le ho fana ka liminerale tse kang sodium le potasiamo 'meleng.
Ho kenyelletsa litholoana lijong tsa hau ho ka ntlafatsa tšilo ea lijo ka lebaka la fiber tse ngata tse ho tsona. Empa ho li ja ka nako e fosahetseng ho ka baka mathata a mangata a bophelo bo botle. Boithuto bo bontšitse hore tšebeliso ea litholoana ka nako e itseng ea letsatsi e ka ba le tšusumetso e ntle kapa e mpe 'meleng oa hau.
Joale, Nako ea ho ja litholoana ke efe nakong ea letsatsi?
Litsebi tsa phepo ho pholletsa le lefats'e li khothaletsa ho ja litholoana tse ngata letsatsi lohle.
Litholoana Hoseng
Ho ja litholoana hoseng ka mpeng e se nang letho hammoho le khalase ea metsi ho nkoa e le nako e ntle ea ho ja litholoana. Hobane ha o ja tholoana ka mpeng e se nang letho, tsamaiso ea hau ea tšilo ea lijo e khona ho senya tholoana ka ho felletseng ka hona e nolofalletsa 'mele ho monya limatlafatsi hantle.
Litholoana tsa ho ba le pele ho lijo tsa hoseng: Ananapole, mahapu, banana, morara, monokotsoai, pere, mango, papaya le liapole.
Litholoana lipakeng tsa lijo tse peli
Ho ja litholoana lipakeng tsa lijo tsa hau ho boetse ho bonoa e le tloaelo e ntle hobane ke nako eo ts'oaetso ea hau e potlakileng mme li-enzyme tse fapaneng li patiloe. Kahoo, litholoana li siloa habonolo ha li ka jeoa lipakeng tsa lijo kaha ho na le ts'ebetso e ntle ea limatlafatsi tsohle, tsoekere e bonolo le faeba 'meleng.
Ho ja litholoana mahareng a lijo e le seneke le hona ho ka baka ho theola boima ba 'mele hobane ho ka thusa ho loants'a bohloko boo ba tlala. Ho lokela ho ba le lekhalo la metsotso e 30 lipakeng tsa lijo.
Litholoana tsa ho ba lipakeng tsa lijo: Litholoana tsa Citrus, monokotsoai, mahapu, phaenapole, kharenate, apole le limango.
Litholoana tsa ho ba le pele le kamora ho ikoetlisa
Nako e 'ngoe e ntle ea ho ja litholoana ke pele le kamora ho ikoetlisa. Haeba u ja litholoana pele u ikoetlisa, e tla fa 'mele oa hau matla a potlakileng ho u thusa ho ikoetlisa ka thata.
Ntho e ts'oanang e sebetsa kamora ho ikoetlisa, 'mele oa hau o felloa ke matla' me o khathetse kamora ho ikoetlisa haholo.
Nakong ena, litholoana tse phahameng tsa fiber le litholoana tse nang le tsoekere ea tlhaho ke tsona tse ntle ka ho fetisisa, joalo ka banana, limango, morara, lilamunu, litholoana, phaenapole, chikoo, kharenate le pere. Litholoana tsena tse jeoang pele le kamora ho ikoetlisa li tla fa 'mele oa hau li-electrolyte tse hlokahalang haholo le matla.
Litholoana Pele ho Lijo tsa Mantsiboea
Ho ja litholoana pele ho nako ea lijo tsa mantsiboea ho betere ha ho bapisoa le ho li ja pele u robala. Ke hobane litholoana ha li na lik'halori tse ngata ebile li na le fiber e ngata e tla khorisa tlala ea hau kaha lijo tsa mantsiboea ke lijo tse bobebe ka ho fetesisa tsa letsatsi.
Litholoana tsa ho ba le pele ho lijo tsa mantsiboea: Ananapole le liapole.
Nako e mpe ka ho fetesisa ea ho ja litholoana
Ho thoe litholoana ha lia lokela ho jeoa hanghang pele le kamora ho ja kapa pele o robala.
Hanghang Pele le Kamora 'Lijo
Haeba u motho ea jang tholoana hanghang le ka mor'a lijo, u lokela ho e emisa hona joale. Hobane hang ha ho ja litholoana tsa litholoana ho ke ke ha thusa 'mele ho sila tholoana ka nepo mme ka hona motho a ke ke a khona ho monya limatlafatsi tsohle tsa bohlokoa.
Bakeng sa bakuli ba nang le lefu la tsoekere, nyeoe e fapane. Ho lokela ho ba le lekhalo la hora e le 'ngoe pele ho lijo le lihora tse peli kamora lijo ha u ja litholoana.
Pele o robala
Patlisiso e re ho ja litholoana pele u robala ke nako e mpe ka ho fetesisa. Hobane e phahamisa insulin le tsoekere maling 'meleng tse tla sitisa boroko ba hau bosiu le ho thibela' mele oa hau ho theoha ha o lokela.
Litholoana ha lia lokela ho jeoa le lijo hape
Motho ha aa lokela ho ja litholoana ka lijo kaha li ka fokotsa ts'ebetso ea tšilo ea lijo. Haeba u ja litholoana ka lijo tse ling, litholoana li qetella li lutse 'meleng nako e telele ho feta tloaelo ebe li qala ho belisoa' meleng. Sena se ka baka ts'oaetso le mathata a mang a silang lijo.
Malebela a seng makae a phetseng hantle bakeng sa ho ja litholoana
1. Ho fumana melemo e mengata, e-ba le litholoana tse sa tsoa khuoa le tse nang le fiber tse nang le letlalo le nama.
2. Khomarela lihlahisoa tsa selemo 'me u kenelle mefuteng e fapaneng.
3. Haeba u na le lefu la liphio, e-ba le litholoana tse nang le potasiamo e tlase joalo ka papaya, apole, lipere, guava, jj.
Batho ba nang le lefu la mala le halefisang (IBS) ba lokela ho qoba litholoana tse nang le likhoele tse ngata tse kang apole, lamunu le banana.
Joale, u emetse eng? Tšoara sekotlolo sa litholoana 'me u natefeloe!
Arolelana sengoloa sena!
