Lijo tsa letlalo

Na lijo tsa hau li na le lijo tse lekaneng bakeng sa letlalo? Seo u se jang se ka thusa ho boloka letlalo la hau le phetse hantle kahare mme la etsa hore le shebahale le hohela kantle..

Haeba u batla letlalo le phetseng hantle, le sirelelitsoeng le le fepehileng hantle, tse latelang ke tse ling tsa lijo tse ntlehali tsa letlalo tseo u ka li fumanang suphamaketeng.

Metsi

Ho noa metsi ke senotlolo sa bophelo bo botle ba letlalo, kahoo etsa bonnete ba hore u fumana metsi a lekaneng letsatsi le leng le le leng. H2O e thusa letlalo ho boloka maemo a mongobo hantle, karolo eo, haeba u amehile ka makhopo le mela e metle, u lokelang ho e ela hloko. Ka kutloisiso ena, ho sebelisa setlolo se khathollang (ho molemo ha ho sebelisoa setlolo se sireletsang letlalo letsatsing) hape ke tloaelo ea bohlokoa haholo.

Metsi ha a phaelle feela mongobo letlalong la hao, hape e thusa ho e fepa, ho e hloekisa chefo le ho boloka mali a phalla ka tsela e phetseng hantle. Ka hona, metsi ke e 'ngoe ea lilekane tse kholo ka ho fetisisa tsa letlalo. U ka fumana metsi ka tsela e bonolo (ho nka khalase e ntle ea metsi), hape le ka mefuta e fapaneng ea lijo, se khahlisang haholo ke litholoana le meroho ka lebaka la palo e phahameng ea livithamini le liminerale tseo li li tlatsetsang 'meleng.

Li-mushroom

Li-mushroom li na le selenium, diminerale e sirelletsang 'mele oa hau khahlanong le li-radical tse sa lefelloenge ka bakang ntho efe kapa efe ho tloha makhopo le letlalo le omeletseng ho ea tšenyo ea lisele le mofetše oa letlalo. Haeba u sa rate li-mushroom, u ka fumana diminerale tsena ka lijo tse ling tse ngata. Paseka e felletseng ea koro, linate tsa Brazil, li-prawn, li-oyster le litlhapi tse kang cod, halibut, tuna, salmon le sardine le tsona li na le selenium.

tamati

Li-antioxidants ha li na ho haelloa ke lijo tse nkoang li phetse hantle, hobane li bohlokoa bakeng sa likarolo tse ngata tsa bophelo bo botle, ho kenyeletsoa le boemo ba letlalo. Tšenyo e fetelletseng ea letlalo e na le pheko: langa le le lej le li-antioxidants tsa eona. Ho etsa bonnete ba hore lijo tse nang le li-antioxidants, lijo tse kang li-blueberries, tse tala, li-blackberry, li-apricot, li-beet, spinach, litapole, li-tangerine le pelepele ha lia lokela ho haella lijong tsa hau. Ka kakaretso, meroho eohle e mebala le litholoana li ntle letlalong.

Tuna

Na u utloile ka coenzyme Q10? Haeba ha o so ka o etsa joalo, o tla thabela ho tseba hore ke senotlolo sa mesebetsi e mengata ea 'mele. Hona joale ho tuna, e 'ngoe ea likarolo tsa coenzyme Q10' meleng ke hantle ho boloka letlalo le le maemong a matle.. 'Mele oa o etsa ka tlhaho, empa ha lilemo li ntse li feta, tlhahiso ea fokotseha. Ka lehlohonolo, o ka fumana antioxidant ena, e hokahantsoeng le ho loants'a matšoao a botsofali, ka lijo tse kang tuna, likhoho le lithollo tse felletseng.

Carrot

Carrot ke e 'ngoe ea lijo tsa letlalo tse tsebahalang haholo. Melemo ea eona e tlisoa ke vithamine ea eona, e thibelang letlalo le omeletseng, likoli le linyama. Hape hoa thahasellisa ho loantša makhopho le mathata a mang a letlalo. Lijo tse ling tse laetsoeng ke vithamine A ea letlalo li kenyelletsa cantaloupe, mahe, meroho e makhasi le lebese le se nang mafura haholo.

kiwi

Kiwi e sireletsa letlalo la hao tšenyo e bakiloeng ke mahlaseli a letsatsi ho collagen le elastin, eo, har'a tse ling, e thusang letlalo hore le lule le tiile. Sephiri se ho vithamine CPepere e khubelu, papaya, broccoli, lehlomela la Brussels le litholoana tsohle tsa citrus ka kakaretso le tsona ke likhetho tse ntle haholo ho netefatsa lethal dose ea letsatsi le letsatsi ea vithamine C.

Oli ea mohloaare

Tšenyo ea letsatsi ke e 'ngoe ea lira tse kholo ka ho fetisisa tsa letlalo, mme vithamine C ha se leano feela leo u ka le sebelisang ho e loants'a. Oli ea mohloaare e na le mafura a phetseng hantle, a nolofatsang le ho nchafatsa letlalo. Li-flaxseed, walnuts, salmon le sardine le tsona li na le phello e tšoanang letlalong la hao.

Oli ea mohloaare e boetse e fana ka vithamine E, antioxidant eo, joalo ka vithamine C, e sirelletsang letlalo mahlaseling a letsatsi. Lioli tsa meroho ke mohloli o motle, empa o tla fumana lethal dose bakeng sa letlalo la hau haeba o kenyelletsa linate, lipeo, asparagase le meroho e makhasi lijong tsa hau.

Tee e tala

Ha ho tluoa lijong tsa letlalo, e 'ngoe ea tse netefalitsoeng ka ho fetisisa ke tee e tala. Patlisiso e bonts'itse hore e o thusa ho sebetsana le lits'oso tse ngata, ho kenyelletsa ho ruruha le tšenyo ea letsatsi.