Sehlopha sa mongoli Tracey McQuitter le 'm'ae Mary ba tseba ho emisa ho feta ha nako. Ka lilemo tse mashome a mararo ba ile ba latela lijo tse thehiloeng limela, ho boloka le ho ntlafatsa bocha ba bona ba 'mele le ba kelello. Ho ea ka lingaka, Mary ea lilemo li 81 o phela hantle, joalokaha eka o monyenyane ka lilemo tse mashome a mararo. 'Mè le morali ba arolelana liphiri tsa bocha ba bona le bophelo bo botle bukeng ea bona ea Ageless Vegan.
1. Phepo e felletseng, e thehiloeng limela ke senotlolo sa katleho.
Ba bangata ba lumela hore botsofali bo akarelletsa ho fokotseha ha bophelo ba kelello le ba ’mele, ho akarelletsa ho lahleheloa ke ho teteana ha masapo, ho se bone hantle le maloetse a kang Alzheimer’s. “Kaha ho etsahala ho batho ba bangata, e mong le e mong o tloaetse ho nahana hore ke ntho ea tlhaho. Empa sena ha se joalo, "Tracy o tiile. O lumela hore ho ja lijo tse felletseng, tse thehiloeng limela (le ho khaola lijo tse lokisitsoeng tse kang tsoekere le phofo e tšoeu) ho thusa ho loantša botsofali.
Fetola tsoekere e phehiloeng lijong tsa hau ka litholoana tse monate le raese e tšoeu ka raese e sootho (kapa lijo-thollo tse ling tse phetseng hantle le bran). "Sukiri ea tlhaho litholoana le meroho ha e le hantle e phetse hantle haholo. Ha li phahamise boemo ba tsoekere maling ka lebaka la fiber ea tlhaho ea lijo tse joalo,” ho bolela Tracey.
2. Qala ho ja hantle - ha ho nako e sa le teng ebile ha ho morao haholo.
Hang ha u qala mokhoa oa bophelo oa limela, bophelo ba hau bo qala ho ntlafala hang-hang. Kaha litlamorao lia eketseha, ha u ntse u phela bophelo bo botle nako e telele, u tla bona litholoana tse ngata.
Ho fetola mekhoa ea hau ea ho ja, Tracy o eletsa hore u se ke ua qala ka ho tlosa lijo tse tsoang lijong tsa hau, empa ka ho eketsa tse ncha le tse phetseng hantle. Kahoo qala ho eketsa litholoana, meroho, lijo-thollo, linaoa le linate lijong tsa hao. Kenyelletsa lijo tse ncha tse phetseng hantle lijong tsa hau ho e-na le ho itima seo u se ratang.
3. Ho khutsa le ho sebetsa.
Ntle le ho ja lijo tse feletseng, tse thehiloeng limela, ho qoba khatello ea kelello le ho ikoetlisa kamehla ke habohlokoa ho thibela maloetse a hlahang botsofaling.
Tracy o khothalletsa ho fumana mokhoa oa ho phomola o loketseng ho uena, o kang ho thuisa. Ho itloaetsa ho ba le kelello le ho se lumelle kelello ea hau ho lelera nakong e tlang kapa nakong e fetileng ho ka tla ka mefuta e mengata, o re, leha o ntse o hlatsoa lijana.
Ho ikoetlisa le ho phomola, hammoho le phepo e nepahetseng, ke lintho tse tharo tse ka sehloohong tse fokotsang ho tsofala. Tracy o buella metsotso e mashome a mararo ho isa ho e mashome a tšeletseng a ho ikoetlisa ka makhetlo a mararo ho isa ho a mahlano ka beke.
4. Jang mookodi!
Mebala e khanyang ea lijo tsa limela e bontša hore li na le limatlafatsi tse ngata haholo. Tracey o re: “Bokhubelu, boputsoa, bopherese, bosoeu, bosootho le botala bo emela lintho tse sa tšoaneng tse matlafatsang bophelo bo botle. Kahoo ja litholoana le meroho ea mebala eohle, 'me' mele oa hau o tla fumana mefuta eohle ea lintho tse phetseng hantle.
Joalo ka ha Tracey a eletsa, bonyane o lokela ho ba le mebala e meraro e khanyang poleiting ea hau lijong tsohle. Ka mohlala, lijong tsa hoseng, thabela smoothie e batang e monate e nang le khale, fragole le blueberries.
5. Ho lula ka har'a tekanyetso.
Botsofaling, tekanyetso ea batho ba bangata e ba e fokolang. 'Me e' ngoe ea li-bonase tsa lijo tse thehiloeng lijong tsohle tsa semela ke ho boloka! Ka ho tsepamisa maikutlo lijong tse tala, u tla khona ho sebelisa chelete e nyane haholo. Ho reka litholoana le meroho e tala, linate, linaoa le lijo-thollo ho tla ba theko e tlaase haholo ho feta ho reka lijo tse entsoeng.
6. Boloka sehatsetsi sa hau se tletse lijo tse monate.
Turmeric e thibela le ho fokotsa matšoao a lefu la Alzheimer's. Tracy o khothalletsa ho eketsa teaspoon ea kotara ea senoko sena se monate lijong tsa hau, hammoho le pepere, makhetlo a 'maloa ka beke.
Celery e na le ts'ireletso e matla 'me e thusa' mele ho loantša ho ruruha ho lebisang ho 'dementia'. Leka ho e ja ka hummus kapa lentil pate.
E le ho loantša tahlehelo ea masapo ho basali, Tracy o khothalletsa ho ja makhasi a mangata a botala bo lefifi a nang le vithamine K e ngata. Ja makhasi ao a halikiloeng haholo kapa a le tala, a le mouoane kapa a kenye li-smoothie hoseng!