Lijo tsa Mariha Bakeng sa Bana: Lijo Tseo U Lokelang ho li Kenyelletsa 'Me U Qobe Ho U fa Bana Nakong ea Mariha

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Ho ja ho fetoha ka linako tsohle. Mariha, tšebeliso ea matla ea letsatsi le letsatsi e atisa ho eketseha bakeng sa banna bohle, basali le bana ho sebetsana ka katleho le serame le ho matlafatsa boits'ireletso khahlanong le sefuba le ntaramane, tse atileng ka nako eo. [1]

Litsebi li fana ka maikutlo a hore mekhoa ea ho ja e kanna ea fetoha nakong ea mariha kaha 'mele o hloka lijo tse ngata tse ka li futhumatsang nako e telele, li loantša mafu, li na le lik'hilojule tse tlase ho thibela boima ba' mele ebile li na le phepo ho li thusa ho hola le ho hola.

Hape, ho na le lijo tse itseng tse khetholloang lijong tsa mariha. Sheba lijo tseo u ka li kenyang le ho li qoba lijong tsa mariha bakeng sa bana.

1. Linate

Linate ke lijo tse nang le limatlafatsi tse nang le metsoako e mengata ea bioactive. Li na le metsoako ea phenolic, liprotheine tsa boleng bo holimo, li-phytosterol le fiber tse thusang ho fokotsa maemo a ho ruruha, k'holeseterole e phahameng, mofetše le mafu a mang a mangata. Kaha bohloko ba tlala boa eketseha mariha, linate li li thusa ho li suthisa nako e telele ho thibela boima ba 'mele hape li fa mofuthu' meleng. [1] Hlokomela ho kula ha linate ho bana ba bang. Mehlala e meng ea linate e kenyelletsa:

• Linate tsa Brazil
• Ma-Pecane
• Makotomane
• Li-walnuts
• Lipistachi
• Li-cashews
• Lialmonde

2. Vithamine C

Ho ea ka phuputso, vithamine C e na le litholoana le meroho e ngata haholo mariha. Vithamine ena ea bohlokoa e na le karolo e kholo ho thibeleng mafu a phefumolohang a kang asthma le ho hema ho bana, a atileng haholo mariha. [pedi] Mehlala e meng ea litholoana le meroho ea vithamine C e kenyelletsa:

• Li-orang
• Sepinichi
• Litapole
• Morara
• Broccoli
• kiwi
• Monokotšoai

3. Liprotheine tsa meroho

Li-veggies tse nang le liprotheine tse ngata tsa mariha li thusa ho matlafatsa boits'ireletso ba mmele nakong ea selemo. Li ruile li-antioxidants 'me li na le li-anti-inflammatory tse thusang ho re sireletsa mohatsela le ntaramane, li re fa mofuthu ka nako e le' ngoe. Mehlala e meng ea liprotheine tsa meroho e kenyelletsa:

• Beetroot
• Lierekisi tse tala
• Radish
• Lihoete
• Sepinichi
• Linaoa
• Lentile (phehiloeng)

4. Omega-3 fatty acids

Nakong ea mariha, letlalo le omella kapele mme o ka ba le ho lahleheloa ke moriri ho isa bohōleng bo itseng baneng ea hau. Omega-3 fatty acids e ntlafatsa metsi ho hloekisa letlalo le ho fokotsa ho phatloha, hammoho le ho nolofatsa letlalo le ho fokotsa ho teneha. E boetse e thusa ho fokotsa ho lahleheloa ke moriri ka lebaka la thepa ea eona e khahlanong le ho ruruha. Liphuputso tse ngata li boetse li supa melemo ea omega-3 fatty acids ho thibeleng ho bata, sefuba le likotsi nakong ea mariha. Mehlala ea lijo tse ruileng omega-3 e kenyelletsa:

• Litlhapi tsa metsi a batang joalo ka mackerel, tuna ea salmon.
• Jala oli tse kang oli ea canola.
• Li-walnuts
• Peo e kang peo ea chia le linonyana tsa folaxe.
• Limela tsa Brussels

5. Likhoele tsa lijo

Likhoele nakong ea mariha li thusa ho leka-lekanya lik'halori tse eketsehileng ntle le ho sekisetsa le tatso le tatso. Ho li eketsa lijong tsa hau tsa mariha ho thusa ho ntlafatsa boits'ireletso ba mmele, ho thibela serame le ntaramane, ho khothaletsa metsi le ho loana le mathata a silang lijo. Mehlala e meng ea lijo tse nang le fiber e ngata e kenyelletsa:

• Kharenate
• Khale
• Meroho ea metso e kang turnips le litapole
• Liperekisi
• Squash ea mariha
• Liieee
• Bajra

Lijo Tseo U Lokelang ho li Qoba

Ho na le lijo tse itseng tseo batsoali ba lokelang ho qoba ho li fa bana ba bona kaha li ka baka matšoao a sefuba kapa a ntaramane kapa tsa ntša mamina le ho mpefatsa boemo. Lijo tse joalo li kenyelletsa:

1. Tsoekere tsoarang

Lijo tse nang le tsoekere li ka hohela bana empa li ka theola boits'ireletso haholo mme tsa eketsa menyetla ea mafu a mang a kang lefu la tsoekere, botenya le k'holeseterole e phahameng. Mehlala e joalo ea lijo tse tsoekere e kenyelletsa:

• Litlolo tsa leqhoa
• Lino tse batang
• Lebese la tsokolate
• Lipompong

2. Lihlahisoa tsa lebese

Lihlahisoa tsa lebese li tsejoa e le ho baka lero la phlegm nakong ea mariha kapa li baka ho tenya ha mokoko, haeba e se e ntse e le teng. Lintlha tsena li ka halefisa 'metso oa ngoana oa hau mme tsa etsa hore ba se phutholohe. Mehlala e meng ea lihlahisoa tsa lebese e kenyelletsa:

• Lebese
• Yoghurt
• Lekhahla
• Botoro

3. Lijo tsa histamine

Histamines ke lik'hemik'hale tsa 'mele tse amanang le ho ruruha le khatello ea mmele. Li fumaneha ka tlhaho lijong tse itseng mme ts'ebeliso ea tsona e phahameng e ka baka tšusumetso ea ts'oaetso mme ea baka matšoao a kang ho ethimola, ho khohlela le ho hlohlona. Mehlala e meng ea lijo tsa histamine e kenyelletsa:

• Nama tse tsubang
• Litlhapi
• Lihlahisoa tsa lebese tse lomositsoeng
• Eggplant

4. Lijo tse halikiloeng

Lijo tse halikiloeng li na le mafura a mangata, k'holeseterole le lik'halori tse tsebahalang ho theola boits'ireletso ba mmele. Ho ja lijo tse halikiloeng le hona ho ka eketsa ho ruruha ho ka eketsang menyetla ea mafu a kang k'holeseterole e phahameng le botenya ho bana. Mehlala e meng ea lijo tse halikiloeng e kenyelletsa:

• lichipisi
• Khoho e hlobolisa
• Chisi e halikiloeng ea mofuta ofe kapa ofe
• Litlhapi tse halikiloeng
• Litapole tsa litapole

Horoscope Ea Hau Hosane

Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang