Tse ka Hare
Batšehetsi ba lijo tse tala ba lumela hore lihlahisoa tsa lihlahisoa tsa mocheso li senya livithamine le liminerale tsohle tse molemo. Bahanyetsi ba pheha khang ea hore ho pheha lijo ho li thusa hore li monye hantle. Ke lijo life tse phetseng hantle tse ka jeoang kamora ho pheha?
Lihoete
Carrot - mohloli oa beta-carotene le lintho tse tala tsa bohlokoa li kena 'meleng ea rona hanyenyane. Phekolo ea mocheso e eketsa ho monya ha beta-carotene ho lihoete, 'me nakong ea ho pheha kapa ho halika lihoete, ho ntse ho e-na le li-antioxidants tse ngata. Ho ja rantipole ho molemo ka bobeli e tala le ka mokhoa o phehiloeng.
Sepinichi
Spinach e na le li-oxalate, tse thibelang ho monya tšepe. Tšepe e tala e tsoang ho spinach e monngoa feela ke karolo ea 5 lekholong. Phekolo ea mocheso ea makhasi e fokotsa litaba tsa oxalates. Ho bohlokoa hore u se ke ua pheha spinach haholo ha u ntse u pheha.
tamati
Litamati li na le li-antioxidants lycopene. E thusa ho thibela mofetše le mafu a pelo le methapo. Ha ea pele ea mocheso kalafo ea tamati, lycopene boemo ba eketseha, 'me e molemo ananelang. Hape, ho kgothaletswa ho chencha tšebeliso ea tamati e tala le e phehiloeng.
Asparagase
Ha asparagus e phekoloa ka mocheso, e eketsa bioavailability ea limatlafatsi le polyphenols - li-antioxidants tse sireletsang 'mele liphellong tse kotsi tsa tikoloho. Hape, ha mocheso oa asparagus o eketsa bongata ba vithamine A, beta-carotene le lutein.
li-mushroom
Li-mushroom li na le liprotheine tse ngata, livithamine le liminerale. Ho li pheha ka oli ho eketsa boleng ba tsona ba phepo e nepahetseng 'me ho thusa' mele ho monya lihlahisoa tse boima.