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Phokolo ea mali ke lefu le tloaelehileng la mali leo ho lona palo ea lisele tse khubelu tsa mali kapa hemoglobin e maling e leng tlase. Ho na le li-superfoods tse 'maloa tseo u ka li jang ho thusa ho eketsa boemo ba hemoglobin' meleng.
Hemoglobin ke protheine e fumanoang liseleng tse khubelu tsa mali tse thusang ho tsamaisa oksijene likhutlong tse fapaneng tsa 'mele ka hona boemo bo fokotsehileng ba hemoglobin ka sebele bo tla siea phello e mpe ts'ebetsong ea' mele ea rona.
Phokolo ea mali e atile haholo ho basali mme e ka bakoa ke ho lahleheloa ke mali, ho senyeha ha lisele tsa mali le khaello ea tlhahiso ea lisele tse khubelu.
Hape Bala: Lipheko tsa lapeng li phekola khaello ea mali
Le leng la mabaka a mantlha a khaello ea mali ke khaello ea tšepe, vithamine B12 le folic acid 'meleng, ntle le bophelo bo bobe kapa mafu a mang a fapaneng.
Leha ho le joalo, ho hlōla ntoa khahlanong le phokolo ea mali ha ho thata haeba u tloaelana le li-superfood tse latelang. Lijo tsena li na le livithamini tse ngata tse fapaneng mme ntho ea bohlokoa ka ho fetisisa ke ts'epe e ka folisang bothata boo 'mele oa hau o tobaneng le bona kapele.
Sheba li-superfood tse 10 tse holimo tse ka eketsang hemoglobin le ho fokotsa phokolo ea mali.
1. Sipinake:
Meroho ena e tsebahalang ea makhasi e thusa haholo ho loantseng khaello ea mali. E ruile limatlafatsi tse 'maloa tse kang livithamini A, B9, C le E, tšepe, fiber, calcium le beta carotene, spinach e ka ba matla a matla a limatlafatsi tseo' mele oa hau o li hlokang. Le kopi ea halofo ea sepinichi se phehiloeng e ka fihlela liperesente tse 20 tsa tšepe ea 'mele ea mosali. Kenyelletsa spinach ka salate ea hau e tala.
2. Litamati:
Vithamine C ho tamati e thusa ho monya tšepe, ha lycopene e loantša mafu a kang mofetše a ka amanang le phokolo ea mali. Ba boetse ba na le beta-carotene le vithamine E tse thusang letlalo le moriri. U ka ba le tamati e tala, lero la tamati kapa tamati e phehiloeng lijong.
3. Li-beetroots:
Li-beetroots li ntle haholo ntoeng ea phokolo ea mali ka lebaka la ts'epe ea tsona e phahameng. Li thusa ho lokisa le ho nchafatsa lisele tse khubelu tsa mali, li u thusa ho ntlafatsa phepelo ea oksijene likarolong tse fapaneng tsa 'mele. Etsa tloaelo ea ho noa li-beetroots letsatsi le letsatsi e le tse tala, tse tsoakaneng le meroho e meng kapa ka ho etsa khalase ea lero.
4. Likharenate:
Tholoana ena e tsebahalang ke mohloli oa tšepe le vithamine C 'me e thusa ho ntlafatsa phallo ea mali' meleng oa hau, e eketsa mohopolo oa hemoglobin le ho folisa matšoao a phokolo ea mali. Lero la kharenate le ka etsoa karolo e tlamang ea lijo tsa hau tsa letsatsi le letsatsi.
5. Mahe:
Li-superfood tse eketsang hemoglobin li tlameha ho kenyelletsa mahe. A ruile liprotheine le li-antioxidants, mahe a thusa ho boloka livithamini 'meleng haeba o na le phokolo ea mali. Lehe le leholo le na le 1 mg ea tšepe. Lehe le phehiloeng ka letsatsi ka sebele le thibela phokolo ea mali. Ebang e phehiloe, e phehiloe ka halofo, e koetsoe kapa e halikiloe, ha ho na khaello ea mahe a ho lokisa letsatsi le letsatsi.
6.Nama e Khubelu:
Lijo tse khubelu li ruile ka tšepe ea heme, e ka kenang habonolo ke 'mele ea rona. Liphio, pelo le sebete sa nama e khubelu li fana ka tšepe e ngata le vithamine B12. Li-ounise tse tharo tsa nama e phehiloeng li fana ka 1-2.5 mg ea heme iron. Ho ja tšepe ea heme bonyane makhetlo a mabeli kapa a mararo ka beke ho tla thusa ho hlola phokolo ea mali.
7. Ke linaoa:
Mohloli o mong o moholo oa tšepe le livithamini, linaoa tsa soya li na le mafura a tlase, e leng lijo tse nang le protheine e phahameng tse lekang phokolo ea mali. Ho bohlokoa ho lokisa linaoa tsa soya lapeng ho fumana molemo o moholo. Boloka linaoa tsa soya li kolobisitsoe ka metsing a futhumetseng bosiu bo le bong ho fokotsa boleng ba tsona ba phytic acid, e fokotsang ho monya tšepe.
8.Liapole le Matsatsi:
Litholoana tsena li thusa ho eketsa bophahamo ba tšepe 'meleng oa hau. Diapole di na le vithamine C e thusang mmele ho monya tshepe e seng heme (semela). Ho ja apole e le 'ngoe le matsatsi a 10 ka letsatsi ho etsa hore ntoa khahlanong le phokolo ea mali e atlehe.
9. Butter ea Peanut:
Sejo se seng sa boleng bo holimo se nang le tšepe, botoro ea peanut se lokela ho etsoa karolo ea bohlokoa lijong tsa hau tsa letsatsi le letsatsi. Bakeng sa ba sa rateng tatso ea botoro ea matokomane, matokomane a seng makae a halikiloeng e ka ba mokhoa o mong. Li-tablespoons tse peli feela tsa botoro ea peanut li ka fana ka 0,6 mg ea tšepe. Ho noa khalase ea lero la lamunu hammoho le ho ba le bohobe bo nang le botoro ea matokomane ho thusa 'meleng o kenang ka potlako oa tšepe.
10.Lijo tsa Leoatleng:
Ena ke lijo tse phekoang ka ho fetesisa tse ka thusang ho eketsa boemo ba hemoglobin 'meleng. Litlhapi ke sejo se monate haholo ho loantša khaello ea mali. Litlhapi tse tsebahalang haholo tse kang saalmon le Tuna le lijo tse ling tsa leoatleng tse kang li-oyster le li-mussels li na le tšepe e ngata. Ho sebelisa lihlahisoa tsena tsa lijo bonyane hararo ka beke ho ka matlafatsa ntoa ea hau khahlanong le phokolo ea mali.
