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- Libaka tse 10 tse ntlehali tsa ho etela Maharashtra ka Mmesa
Ke mang ea sa batleng ho ba le mpa e bataletseng, 'mele o otileng, pelo e phetseng hantle, pososelo e khanyang, letlalo le tiileng le moriri o benyang. Tsena tsohle li amahanngoa le bocha. E 'ngoe ea litsela tse molemohali tsa ho boloka bocha ba hau le ho lula u phetse hantle, o na le pelo e matla ebile o sa le monyane ke ho ja lijo tse monate tse tla u boloka u ikutloa u le mocha lilemong ka ho sa feleng. Lijo tsena li tla u boloka u ikutloa u le mahlahahlaha ka linako tsohle.
Ja litlhapi khafetsa. E tletse calcium e hahang masapo hammoho le vithamine D, tuna, salmon, mackerels le sardine li ka thibela lefu la masapo le ho boloka 'mele o le matla bophelo bohle. Omega-3 fatty acid e teng ho tsena e fokotsa ts'ebetso ea botsofali le ho fana ka tšireletso khahlano le ho ruruha. E boetse e sireletsa methapo le ho theola khatello ea mali.
Hape bala: Lijo tse Ntle tse Butletseng Tse Tsofatsang Botsofali
Kenyelletsa konofolo lijong tsa hau khafetsa. Ke lijo tse ntlehali tse thusang ho tsamaisa mali le ho boloka moriri, manala le letlalo li le matla li bile li phetse hantle ka ho ba fa mali a nang le oksijene. E boetse e ruile ka li-anti-oxidants. E ntle haholo ha e theola maemo a k'holeseterole ebile ke anti-biotic ea tlhaho le decongestant.
Liieee li na le li-enzyme tse silang lijo tse thusang ho theola 'mele le ho matlafatsa sesole sa' mele. Mefuta ea eona e khahlanong le vaerase, anti-baktheria, anti-fungal le anti-inflammatory e e etsa lijo tse monate haholo. Li sebelise khafetsa ho lula u le monyane, u phetse hantle 'meleng hape u phetse hantle.
Sipinake ke sejo se seng se monate se tla u boloka u le mocha ka ho sa feleng. E tletse li-anti-oxidants tse fanang ka tšireletso khahlano le mafu a mangata a kang khatello e phahameng ea mali, mofetše, stroke le mafu a pelo. E na le metsoako e khahlanong le botsofali e kang lutein le zeaxanthin.
Hape Bala: Lijo Tse Phelisang Tse Phelisang Tse Hlollang Ho Ja
Ja litholoana le meroho khafetsa. Mananapole, lilamunu, mahapu, litholoana tsa morara, turnips le squash li ntle haholo ho fokotseng 'mele. Tsena li ruile li-anti-oxidants 'me li na le metsoako e thusang ho laola maemo a khatello ea mali, ho theola k'holeseterole le ho fokotsa lejoe methapong.
Kenyelletsa linate lijong tsa hau tsa letsatsi le letsatsi. Ke mohloli o enneng oa livithamini le liminerale. Kenyelletsa li-walnuts lijong tsa hau haeba u batla ho boloka 'mala oa tlhaho oa moriri oa hau. Koporo e walnuts e thusa ho etsa joalo.
