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U kanna oa nahana hore u ke ke ua felloa ke metsi 'meleng likhoeling tse batang tsa Pherekhong le Hlakola. Ke hona moo u fositseng teng. Nakong ea likhoeli tsena tse batang, mofufutso o fetoha mouoane ka potlako moeeng o batang, o omileng - o fellang ka ho omella.
Ho felloa ke metsi 'meleng ho etsahala ha' mele oa hau o se na metsi a lekaneng. Ho haella hona ho lebisa ho ferekaneng ha tšebetso e tloaelehileng ea 'mele. Mang kapa mang a ka felloa ke metsi, leha ho le joalo, ho kotsi ho batho ba baholo le bana.
Lisosa tse tloaelehileng tsa ho felloa ke metsi ke ho se noe metsi a lekaneng, ho lahleheloa ke metsi a mangata ka ho fufuleloa, ho hlatsa ho fetelletseng le lets'ollo, feberu, meriana e itseng jj. Sengoliloeng sa hajoale, re tla sheba tse ling tsa litholoana le meroho tse nosetsang metsi tse thusang haholo. lijo tse nosetsang metsi, tse ka thusang ho fana ka phomolo hanghang ho tsoa 'meleng.
1. Mahapu
Ena ke hore, matsoho a tlase, ke e 'ngoe ea tharollo ea mantlha ea ho felloa ke metsi' meleng. E 'ngoe ea lijo tse nosetsang metsi ka ho fetesisa, mahapu a na le liperesente tsa 92 tsa metsi. O ka eketsa lehapu lijong tsa hau ka ho li ja e le seneke se khathollang, lero kapa o se eketsa lisalateng tsa hao. [1] .
2. Fragole
Ka metsi a etsang liperesente tse 91, ho ja fragole ho tla kenya letsoho phepong ea hau ea metsi ea letsatsi le letsatsi. Ho ja fragole khafetsa ho bontšitsoe ho fokotsa ho ruruha hape. O ka eketsa monokotšoai ho salate le ho etsa smoothies [pedi] .
3. Cantaloupe
Mahapu ana a monate a na le likhalori tse fokolang haholo mme a eketsa karolo ea 90,2 lekholong ea metsi [3] . Cantaloupe e molemo haholo ebile e sebetsa hantle bakeng sa ho fa mmele oa hau metsi ebile e thusa ho u fa livithamini A le C.
4. Perekisi
Ka liperesente tse 89 tsa metsi, ho ja liperekisi ho ka thusa ho fumana phomolo ho tsoa metsi 'meleng hape ho thibela ho qala ha eona. O ka eketsa liperekisi ho salate kapa oa etsa smoothies [4] .
5. Orange
Ho sebelisa lilamunu ho thusa ho fana ka metsi a nepahetseng ka ha tholoana e na le liperesente tsa 88 tsa metsi ho eona, e ka thusang ka potlako ho felloa ke metsi. Maro a lamunu ke tharollo e potlakileng ea ho felloa ke metsi 'meleng [5] .
6. Tholoana ea morara
Litholoana tse ikhethileng tse phetseng hantle tse nang le limatlafatsi tse fapaneng, tholoana ea morara e na le liperesente tsa 88 tsa metsi. Haeba u ikutloa u felloa ke metsi, ja litholoana kamoo li leng ka teng kapa u li kenye lisalateng [6] .
7. Litholoana tsa Naleli
Tholoana ena e bōpehileng joaloka linaleli e ka u thusa ho khotsofatsa palo ea mokelikeli ka liperesente tse 91 tsa metsi. E na le botlolo ba lero mme e na le li-antioxidants, haholo-holo epicatechin, motsoako o phetseng hantle pelong o thusang ho boloka pelo ea hau e phetse hantle [7] .
8. Likomkomere
Likomkomere le tsona li na le metsi a mangata a etsang hore e fihle liperesente tsa 96.7. Li boetse li na le vithamine C le caffeic acid, tse thusang ho kokobetsa letlalo le ho ruruha [8] .
9. Tamati
Litamati tse sebelisoang lisalateng, lisamenteng le metsing a detox, ke seneke se hlasimollang se nang le metsi a mangata a nang le metsi a mangata a etsang liphesente tse 94,5. Ho ebola letlalo le nang le masela a litamati ho tla thusa ho matlafatsa matla a tamati a tamati [9] .
10. Celery
Celery e eketsa tatso le monko lijana. Empa, ha ho makatse hore celery e na le metsi a mangata, a etsang hore e be liperesente tsa 95.4. Celery e tletse motsoako oa matsoai a diminerale, livithamini le li-amino acid tse nosetsang 'mele oa hau habeli ka katleho joalo ka khalase ea metsi [10] .
11. Lettuce ea Leqhoa
E tletse limatlafatsi le likhoele tse fapaneng, lethisi ea leqhoa le eona e na le metsi a mangata, liperesente tsa 99.6, tse tla thusa ho tlatsa maemo a mokelikeli 'meleng oa hau [leshome le motso o mong] .
12. Zucchini
Zucchini e na le liperesente tsa 95 tsa metsi ka boima 'me ke e' ngoe ea meroho e nosetsang metsi ka ho fetesisa nakong ea mariha. Meroho e ka tlase ho likhalori tse 25 mme ke mohloli o motle oa folate, vithamine A, vithamine C le potasiamo [12] .
13. Pelepele ea Bell
Yellow, e khubelu le e tala - pelepele ea tšepe ea li-shades tsohle e na le metsi a mangata mme ke meroho e metle haholo ho o boloka o le metsi. Pelepele tsa tšepe li na le metsi a mangata a ka bang liperesente tse 93.9. Li boetse li ruile limatlafatsi tse kang vithamine C, vithamine B6, beta-carotene, folic acid le thiamine [13] .
14. Sipinake
Sipinachi se na le metsi a mangata a etsang liphesente tse 91,4, a nang le monyetla oa ho u fa metsi letsatsi lohle. Ntle le sena, e na le lutein, potasiamo, vithamine E le fiber [14] .
15. Kholifolaoa
Sena se ka makatsa empa kholifolaoa e nosetsa haholo, kaha veggie ke metsi a etsang liphesente tse 92 ka boima. Senoelo se le seng (100 grams) sa cauliflower se fana ka metsi a fetang 59 ml [leshome le metso e mehlano] .
16. Metsi a Kokonate
Sena ha sea lokela ho makatsa mang kapa mang. Ha u ikutloa u felletsoe ke metsi, ke ha tlhaho hore re hoheloe ke metsi a coconut. Ke seno se monate se tla u fa metsi. Tharollo e phethahetseng ea ho felloa ke metsi 'meleng, ho noa metsi a coconut ho ka thusa kaha e na le li-electrolyte tse ngata, ho kenyeletsoa potasiamo, sodium le chloride [16] .
Ntle le se boletsoeng kaholimo, chisi ea ntloana, moro le sopho, lebese le tlotsitsoeng le yoghurt li ka thusa ho fana ka phomolo ho tsoa 'meleng.
Ka Tsebiso ea ho Qetela…
Hydration e bohlokoa haholo ho 'mele oa hau le bophelo ba hau ka kakaretso. Ho felloa ke metsi 'meleng ho ka lebisa khatello e tlase ea mali, likotsi tsa mocheso, ho tšoaroa ke pelo le mathata a liphio le boithuto ba morao-rao bo hokahantse ho felloa ke metsi le ts'ebetso ea kelello, ho supa hore ho felloa ke metsi ho ka fetola sebopeho sa boko ba motho mme ho fokolisa bokhoni ba motho ba ho etsa mesebetsi.
Etsa bonnete ba hore u ja lijo tse nang le metsi a mangata 'me u noa metsi ha u nyoriloe.
