E le hore u be le bophelo bo botle 'me u phele hantle, ho hlokahala hore u kenyelle lijo tse ngata ka ho fetisisa kamoo u ka khonang lijong tsa hau. Ho hlophisoa ha lihlahisoa ho kenyeletsa boholo ba livithamini, diminerale, li-acid, fiber le lintho tse ling tse amanang le ho sebetsa ha 'mele.
Lijo tse phetseng hantle ka ho fetisisa lefatšeng
Li-dietiti le lingaka li khothalletsa ho kenyelletsa lijo tsa bona meroho, litholoana, lijo-thollo, litlhapi, nama, lihlahisoa tsa lebese le bolila , meroho, joalo-joalo. Ntho ea bohlokoa haholo ke lijo tse thusang mala, haholo-holo haeba motho a batla ho sebetsana ka katleho le boima bo feteletseng. Li-oatmeal le lijalo tse ling li na le ts'ebetso ea ho khomarela 'meleng e hloekisang mpa' me e hlahisa liphatsa tsa lefutso. Mahe a linotsi - sehlahisoa sa bohlokoa haholo, ho kenyelletsa le ka mpeng, hobane se thusa ho senya le ho etsa hore ho hlophisoe motsoako le mokhoa oa ho hlahisa lero la gastric. E 'ngoe ea litholoana ke libanana, tse nang le phello e matla,' me li khona ho folisa mocheso o monyenyane.
Ntho ea bohlokoa ka ho fetisisa ke lijo tse phetseng hantle tsa pelo, tse lokelang ho ba lijong tsa banna le basali. E 'ngoe ea litholoana e lokela ho abeloa hore e be le avocado, e akarelletsang mafura a polyunsaturated acids, e leng ho fokotsa kotsi ea maloetse a amanang le pelo ea methapo ea pelo, hammoho le potasiamo ea bohlokoa bakeng sa ho sebetsa hantle ha pelo. E na le thuso bakeng sa lijo-thollo tsa pelo tse sa lumelle k'holeseterola hore e kene 'meleng. Ha oatmeal, ho na le omega-3 , mme li-acid tsena ke tsa bohlokoa bakeng sa methapo ea mali.
Lijo li lokela ho ba le lijo tse molemo bakeng sa boko, tse tla u lumella ho etsa mosebetsi hantle, hopola lintlha, joalo-joalo. Ho hlophisoa ha litlhapi tse mafura ho kenyelletsa li-acids tse etsang hore 'mele o hlahise myelin,' me ntho ena e hlokahalang hore boko bo fetise ka mokhoa o nepahetseng tlhahisoleseding. Ho sebetsa bokong, li-antioxidants ke tsa bohlokoa, tse tlosa lintho tse kotsi, ho ntlafatsa mosebetsi oa bokooa le mohopolo. Lintho tsena li ruile ka blueberries le blueberries.