Lijo li ama boholo ba lits'ebetso 'meleng. Pelo ke mesifa e hlokang li-vithamine le liminerale tse ngata, kahoo ke habohlokoa ho kenyelletsa lihlahisoa tsa lijo tse bohlokoa bakeng sa pelo le methapo ea mali.
Ke lijo life tse ntle bakeng sa pelo le methapo ea mali?
- Likhooa . Linaoa tse ngata li na le potasiamo le magnesium le linaoa tse khubelu - tšepe, folic acid le flavonoids. Ka lebaka la "sete" sena, marako a lijana a matlafatsoa, 'me botlolo ba bona bo eketseha. Ho phaella moo, linaoa ke mohloli o babatsehang oa liprotheine tsa meroho le mefuta e meng ea phepelo ea nama.
- Litlhapi . Litlhapi tsa leoatleng: saalmon, saalmon, herring - e fepa pelo le methapo ea mali ka ho phethahetseng, kaha lihlahisoa tsena li na le mafura a omega-3, e leng ho thusang ho fokotsa boemo ba mafura a kotsi 'meleng, e leng se lebisang ho nts'etsong ea mafu a pelo le lefu la tsoekere. Ho sebelisa litlhapi kamehla ho tla thusa ho ntlafatsa tlhahiso ea mali le ho thibela ho thehoa ha mali.
- Hop . Broccoli - sehlahisoa se matlafatsang pelo le methapo ea mali nomoro ea 1. Sena se bakoa ke bongata ba li-antioxidants le likokoana-hloko tse thusang ho loantša pelo ka li-radicals tsa mahala tse senyang, atherosclerosis le kankere.
- Leafy meroho . Sipinake ke sehlahisoa sa bohlokoa haholo bakeng sa pelo le methapo ea mali. Ka lebaka la lintho tse sebetsang ka botlalo, boemo ba homocysteine 'meleng bo fokotseha - e leng amino e kotsi e senyang marako a ka hare a methapo ea meriana' me e baka tsoelo-pele ea mafu a pelo.
- Oli . Oli e tahiloeng e na le linoleic, stearic, oleic le tse ling tse mafura a polyunsaturated acids, tse tlatsetsang ho fokotsa k'holeseterole maemong a mali, ho hloekisa methapo ea mali le ho phekola mali. E le hore oli e thuse pelo le methapo ea mali, li ke ke tsa hlekefetsoa 'me, tsa bohlokoa, li futhumetse.
- Litholoana . Sebaka se ka sehloohong har'a litholoana tsohle tse thusang methapo ea pelo, ke li-avocado. Tholoana ena e ama phello ea potasiamo, magnesium, tšepe, li-vithamine tsa B le lycopene - likarolo tsa bohlokoa tsa pelo. Ho phaella moo, metsoako ea eona e sebetsang e tlatsetsa ho tiisa metabolism ea mafura, eketsa boemo ba "cholesterol" e ntle le ho thibela tsoelo-pele ea atherosclerosis.
Ntle ho pelaelo, lethathamo lena la lihlahisoa tse ke keng tsa senyeha tsa pelo le bophelo bo botle ba 'mele li ka tsoelapele. 'Me haeba li kenngoa lijong tsa letsatsi le letsatsi, mathata a bophelo bo botle a ka qojoa.