Seo U Lokelang ho se Ja Bakeng sa Letlalo le Phelang

U se u ntse u tseba hore mokhoa oa bophelo bo botle ba letlalo o bolela ho apara sekoahelo sa letsatsi le ho sebelisa lihlahisoa tse etselitsoeng mofuta oa letlalo la hau. Empa na u ne u tseba hore lijo tseo u li jang le tsona li phetha karolo ea hore na letlalo la hao le shebahala le phetse hantle hakae? Feela joalokaha livithamine le liminerale li tšehetsa bophelo bo botle ba 'mele, li ka boela tsa matlafatsa bophelo ba letlalo la hao. Bo-rasaense ba tsoela pele ho ithuta phello ea lijo le letlalo le phetseng hantle, empa tumellano e akaretsang ke hore u lokela ho ja lijo tse fapaneng tse nang le li-antioxidants. Tsoela pele ho bala ho fumana hore na ke lijo life tseo u ka li jang bakeng sa letlalo le phetseng hantle 'me u itokisetse ho tlatsa kariki ea hau ka lintho tseo u li ratang.

kha li-avocado
Karolo e 'ngoe le e' ngoe ea avocado e fana ka 'mele oa hau ka mafura a phetseng hantle a nosetsang letlalo la hau le ho le boloka le le matla ebile le le bonolo. Ho feta moo, liphuputso tse ling li bontša hore li-avocado li na le limatlafatsi tse sireletsang letlalo la hao hore li se ke tsa senyeha ke letsatsi le ho thusa ho thibela masoebi le mela e metle. U tla boela u fumane tekanyo e phetseng hantle ea vithamine E ha u ja li-avocado, limatlafatsi tse sebetsang le vithamine C ho etsa collagen le ho thibela letlalo le omileng. Bakeng sa letlalo le phetseng hantle, eketsa avocado ho salate, tacos kapa sandwich.

Linate le Peo
Lijo tse phetseng hantle tsa letlalo li itšetlehile ka protheine ho le thusa ho shebahala le ho ikutloa hantle. Linate le lipeo ke mohloli oa liprotheine tse thehiloeng limela tseo litsebi tse ngata li li khothalletsang. Ho phaella moo, linate le lipeo ke mohloli o moholo oa vithamine E, eo joalokaha ho boletsoe ka holimo, e thusang ho boloka letlalo le le metsi. Mefuta e meng ea linate e boetse e na le zinki, e thusang ho folisa maqeba le ho loantša ho ruruha.

Litlhapi tse Mafura
Joalo ka li-avocado, ho ja tlhapi e mafura ke khetho e ntle bakeng sa phepo e nepahetseng ea letlalo. E na le mefuta e phetseng hantle ea mafura a fokotsang ho ruruha, ho loants'a letlalo le omeletseng le ho sireletsa letlalo la hau hore le se ke la senyeha ke letsatsi. Hase litlhapi tsohle tse nang le mafura ana a phetseng hantle, kahoo ho bohlokoa ho etsa khetho e nepahetseng 'marakeng oa litlhapi. Salmon, herring le mackerel ke likhetho tsa hau tse ntle ka ho fetisisa hobane li na le omega-3 fatty acids e ngata, e leng e 'ngoe ea mefuta ea bohlokoahali ea mafura a phetseng hantle. Litlhapi tse mafura li boetse li na le zinki le vithamine E, tseo ka bobeli e leng limatlafatsi tsa bohlokoa, tse etsang hore tlhapi e be e 'ngoe ea lijo tsa bohlokoa bakeng sa letlalo le phetseng hantle. U ka boela ua fumana li-omega tsena tse phetseng hantle ho tsoa mehloling ea limela, joalo ka limela tsa leoatle le limela tse ling tsa leoatle, hammoho le li-flaxseeds.

Litapole Tse Monate
Litapole tse monate li ipolela hore li tumme ha ho tluoa tabeng ea letlalo le phetseng hantle le na le 'mala oa tsona oa lamunu. Li fumana 'mala oa tsona ho beta-carotene, limatlafatsi tse sebetsang joaloka setlolo sa tlhaho se sireletsang letsatsi, se thibelang tšenyo e bakiloeng ke letsatsi. Hobane ke antioxidant, betacarotene e ka thusa ho thibela tšenyo ea lisele tse ka lebisang mofetšeng oa letlalo, wrinkles le litaba tse ling tsa letlalo tseo u ka ratang ho li qoba. Sebelisa litapole sebakeng sa litapole tse tloaelehileng litlolong tse ngata bakeng sa tatso e ncha eo u tla e rata.

Pelepele ea Bell
Pelepele ke mohloli o mong o moholo oa beta-carotene, eo 'mele oa hau o e fetolang vithamine A ho boloka letlalo le phetse hantle ebile le le monate. Ho phaella moo, pepere ea tšepe, haholo-holo e mosehla le e khubelu, e na le vithamine C e ngata, e lokelang ho ba karolo ea phepo e nepahetseng ea letlalo hobane e thusa ho nolofatsa 'mele oa hau ha ho thehoa collagen. Collagen e hlokahala bakeng sa ho boloka letlalo le le matla le le tiileng, e leng se phethang karolo ea ho thibela wrinkles le mela e metle ha u ntse u tsofala. U tla fumana limatlafatsi tse ngata ka ho ja pepere e tala, empa hape li molemo ha li phehiloe.
Tamati, broccoli le morara ke khetho e 'ngoe e nepahetseng ha u ja bakeng sa bophelo bo botle ba letlalo. Ha u ntse u kenyelletsa mefuta e mengata lenaneong la hau la lijo, 'me lijo tsa limela tse nang le antioxidant le fiber e ngata li eketsa menyetla ea ho fumana limatlafatsi tsohle tse hlokang letlalo la hao. Haeba u hloka thuso, buisana le ngaka ea hau ea letlalo kapa setsebi sa phepo e nepahetseng ho etsa lijo tse sebetsang bakeng sa letlalo la hao.