Lijo tse bohlokoa ha li khotsofatse litlhoko tsa hau livithamini ebile li thusa ho lahleheloa ke bophelo bo eketsehileng, empa hape li ama bophelo bo botle: ho etsa hore bophelo bo foufale le letsatsi bo ntlafala. Ha a kopana le ho ikoetlisa kamehla le ho ja ka tsela e leka-lekaneng, ho eketsa "superfudov" ho ja ho tla u tsoela molemo haholo.
"E ntle haholo" ke eng?
Ka mohlala, Oxford Lithuto tsohle tse ncha le tse ncha tse hatisang lijo bakeng sa bophelo bo botle le ho netefatsa melemo ea bophelo ba bophelo bo botle le ho netefatsa melemo ea bophelo ba "superfudov" kaholimo ho hlaha.
1. E ncha
Ka har'a lithunya le metso ea metso e mengata le liminerale - tšepe, calcium, calcium, calcium, magnesium le ba bang. Haeba u batla ho potlakisa metabolism, hloekisa mali le ho tlosa ho ruruha letlalong, ebe ho noa ho tla u thusa. E ekelletsa ho lero le lecha le lipalesa tsa meroho, li khaola le salads le ho palama tee ka bobeli.
Ho nwa - eseng joang bo tloaelehileng, empa lebenkele la livithamini
Setšoantšo: pixabay.com.
2. Cinnamon
Leqheka lena le khahlisang ha le felle feela ka ho baka le lino tse monate. Cinnamon, li-antioxidants tse ngata tse fokotsang likarolo tsa tsoekere le thuso ea cholesterol ea ho loana le bohloko le ho feto-fetoha ha maikutlo. Leka ho fafatsa cinnamon yogurt, oatmeal kapa e boreleli ho eketsa boleng ba lijo tsa hoseng tsa hau tse phetseng hantle 'me u etse hore e be lero le le leng.
3. Blueberry
Monokotšoai enoa o na le vithamine C ke antioxidant e matla e thusang ho loantša botsofe le ho hloekisa mali. Hape ka blueberries ho na le vithamine K le Manganese - Li Matlafatsa marako a likepe le pono. Ho molemo ho ja blueberry ka foromo e ncha, eketsa salate ea Smoothie le tsa litholoana.
4. Avocado
Avocado o na le barui ba ruileng ka pelo e nang le basiti ba folific, livithamini C le k. e na le potasiamo e fetang ea banana. Lokisetsa maame ka avocado, e eke hore e be salads ebe e baka seriti. Khetha litholoana tse Elastic tse halikiloeng hanyane ha ho hatella.
Ho tloha ho avocado u ka pheha lijana tse ngata
Setšoantšo: pixabay.com.
5. Broccoli
Seaparong sa eona, vithamine K, e na le thuso bakeng sa sebopeho sa masapo, hape e ruile livithamini livithamini livithamini tsa le C, hammoho le folic acid, calcium le manganese. Ka lebaka la matla a tsotehang a limatlafatsi, lefika le thusa ho boloka phallo ea pono, ho ntlafatsa mosebetsi oa pelo le ho thibela ho theha mofetše. Re eletsa broccoli ka ontong hammoho le meroho le meroho, pheha ka grill kapa pheha ka saucepan. Hape ka meroho ena ea meroho, li-cutles tse monate, li-cutlets le salads tse futhumetseng li fumanoa.