Tse ka Hare
Ke eng e ka bang molemo ho feta lero la litholoana tse foreshe ha u nyoriloe. Lero la litholoana tse entsoeng lapeng le u lumella ho kopanya litholoana le meroho ka khalase ea hau ho ea ka tatso ea hau, empa ho phaella moo, e phetse hantle ebile e le ea tlhaho.
Ho kopanya khoebo le monate, ke habohlokoa ho tseba limatlafatsi tse litholoana le meroho ea hau bakeng sa lero.
Jusi ea ACE ke e 'ngoe ea lero la litholoana tse ntle ka ho fetisisa bakeng sa tatso le bakeng sa' mele. E bua ka lero le kopantseng livithamine A, C le E.
Ke mesebetsi efe ea vithamine e 'ngoe le e' ngoe 'meleng oa hau le hore na liketso tsa bona ke life ha li kopantsoe 'meleng.
Li-vithamine ka lero la ACE
Vithamine A kapa provitamin A
Limela tse nang le provitamin A
vithamine A e fumaneha feela lijong tsa tlhaho ea liphoofolo (sebete, nama, lihlahisoa tsa lebese).
Ha e le limela, li na le provitamin A (Beta carotene). Ke vithamine eo ’mele o e fetolang ’meleng hore e be vithamine A (1) ka mor’a ho ja lijo tse nang le provitamin A e ngata.
Beta-carotene e fumaneha ka bongata limeleng tse latelang: rantipole, turnip, garlic, parsley, dandelion, apricot, celery, lettuce, k'habeche e khubelu, escarole, spinach ...
Karolo ea vithamine A
- Vithamine A ke limatlafatsi tseo e leng motheo oa ho thehoa ha lisele tsa 'mele. E boetse e ameha ho sireletseng ha epidermis. E khutlisetsa lisele tse senyehileng. Ho phaella moo, vithamine A e lumella ho tsosolosoa ha lisele tsa letlalo le pholiso e ntle ea letlalo.
- Vithamine ena e phetha karolo ea bohlokoa ho qaleng ha lihomone tse itseng (mohlala, progesterone).
- Vithamine A e ameha mesebetsing ea mahlo
- Hoa hlokahala bakeng sa ho hōla ha masapo
- Ke ntho ea bohlokoa kholong ea bronchi, mala
Litlhoko tsa vithamine A
Ho haella ha vithamine A ho iponahatsa har'a lintho tse ling ka ho fokotseha ha pono ea bosiu, ho omella ha letlalo, conjunctivitis, hypersensitivity ho mafu. Batho ba baholo ba hloka litekanyetso tsena tsa letsatsi le letsatsi tsa vithamine A:
- 2400 UI bakeng sa basali
- 3400 IU bakeng sa banna
vithamine C
Limela tse nang le vithamine C
Vithamine C kapa asiti ea ascorbic e ameha hoo e ka bang mesebetsing eohle ea 'mele (2). Leha ho le joalo, e ke ke ea etsoa ke ’mele. Vithamine ena e fumanoa litholoana le meroho e mengata.
E monngoa 'meleng, e fetela maling ka mor'a hore e kopane. E ntan'o hasana ho litho tsohle tsa 'mele. 'Mele ha o boloke vithamine C, ho feteletseng ho tlosoa ka moroto ka mokhoa oa oxalic acid. Ka tlase ke limela tse tsepamisitseng vithamine C haholo:
- Li-crucifers (cauliflower, k'habeche ea Brussels, k'habeche e khubelu, turnip ...)
- Parsley e ncha,
- Li-kiwi,
- Litholoana tsa citrus (orange, clementine, lemon)
- Radish e ntšo,
- Pepere,
- Broccoli,
- L'acerola…
Mosebetsi oa vithamine C
Vithamine C e fetoloa 'meleng ho ba antioxidant. Ascorbic acid e ameha ho batho:
- Tšebelisong ea li-enzyme tse fapaneng le liketsong tse 'maloa' meleng
- Ts'ebetsong ea 'mele ea ho itšireletsa mafung ho sireletsa litho ho tsoa ho mafu
- Ka timetso ea li-radicals tsa mahala ka lebaka la ts'ebetso ea eona ea antioxidant
- Tšireletso le tokiso ea lisele tsa 'mele ka ketso ea livithamine tse ling
- Ho aheng matla mmeleng
- Ka thibelo khahlanong le ho thehoa ha lisele tsa kankere le timetso ea tsona
- Ka liketso tse thibelang likokoana-hloko le likokoana-hloko 'meleng
Litlhoko tsa vithamine C
Litlhoko tsa vithamine C ke:
- 100 mg / letsatsi ho batho ba baholo
- 120 ho bakhachane
- 130 ho basali ba anyesang
Ho haella ha vithamine C ho khothalletsa ho senyeha ha sesole sa 'mele. 'Mele o fetoha monyako oa tšoaetso le libaktheria. Ho haella ho eketsehileng ha vithamine C ho lebisa ho scurvy.
Ho bala: Li-juice tsa rona tse ntle ka ho fetisisa tsa detox
vithamine e
Limela tse nang le vithamine E
Vithamine E ke pokello ea livithamine tse qhibilihang ka mafura ka metsing (3). Ha e eo 'meleng. Ke ka lijo tseo re li jang moo re fang 'mele ea rona tekanyo ea eona ea vithamine E.
Vithamine ena e kenngoa ka maleng ka lebaka la boteng ba mafura. E tšela lerako la mala ebe e fella sebeteng. Joale e lebisoa maling. Vithamine E ke antioxidant e fumanehang ho:
- Peō (sonobolomo, makotomane, lialmonde ho kenyeletsa letlalo.)
- Oli ea meroho (oli ea soneblomo, oli ea mohloaare, oli ea peanut, oli ea palema, oli ea rapeseed, oli ea kokoana-hloko ea koro)
- Litholoana tsa oli (li-avocado, makotomane)
- Likokoana-hloko
- Meroho (spinach)
Mosebetsi oa vithamine E
- Vithamine E sebetsa ka synergistically le livithamine tse ling ho sireletsa sesole sa 'mele
- E ameha tabeng ea ho boloka mafura a polyunsaturated
- Mohlomong e ameha ho thibelang le ho sireletsa khahlanong le mafu a fokolang. E sebetsa khahlano le liketsahalo tsa oxidative 'meleng
- Vithamine ena e ameha ho feto-fetoha ha mekhoa e khahlanong le ho ruruha
- E sireletsa lisele ho tsoa khatellong ea oxidative
Litlhoko tsa vithamine E
Vithamine E e bolokoa ka har'a mesifa le lisele tse mafura. Ha o hloke ho ja vithamine E letsatsi le letsatsi.
Ho haella ha vithamine E ho lebisa tahlehelong ea li-reflexes tse itseng, retinopathy pigmentosa (ho se sebetse ha liphatsa tsa lefutso ho bakang tšitiso ea pono, ho kenyelletsa le bofofu), ho se tsitse ha ho tsamaea.
Ho bala: Lero la kharenate, ke hobane'ng ha u lokela ho le noa hangata?
Melemo ea lero la ACE
Thahasello ea ho etsa lero la litholoana tse kopantseng livithamini A, C le E e itšetlehile ka maemo a 'maloa (4):
- Limatlafatsi tse lijong tse fapaneng li sebetsa hantle ha li kopane le limatlafatsi tse ling ho feta ha li jeoa ka bonngoe
- Limatlafatsi tse itseng li teng lijong tse ling eseng ho tse ling, kahoo ho na le tlatsetso lipakeng tsa limatlafatsi ha u ja litholoana le meroho e fapaneng ka lero.
Ke ka lebaka leo litsebi li khothalletsang ho ja litholoana le meroho tse 5 tse fapaneng ka letsatsi.
- Ho fapanyetsana litholoana le meroho ho tla u thusa ho qoba monotony.
- U tla phela hantle hobane u fa 'mele oa hau limatlafatsi tse' maloa ka khalase e le 'ngoe ka li-cocktails tsena tsa litholoana.
Ho bala: lero la beet, cocktail ea divithamini
Recipe ea lero la ACE
Lero la ACE le bolela lebenkele la lamunu, rantipole le lemone. Ena ke mofuta oa pele oa lero la ACE.
Empa kaha 'na le uena rea tseba hore na ke litholoana le meroho efe e leng livithamini A, C le E, re tla etsa li-cocktails tsa litholoana tse nang le livithamini tsa ACE bakeng sa mefuta e mengata e fapaneng ea lero le phepelo e kholo ea limatlafatsi.
Recipe ea pele ea ACE (carrot, lamunu, lemon)
O tla hloka:
- Lihoete tsa 4
- Li-orang tse 4
- Lemon ea 1
ho lokisetsa
- Hlatsoa 'me u hloekise lihoete tsa hau
- Hloekisa lilamunu tsa hau le lemone
- Kenya tsohle mochining oa hau
Ha lero la hau le se le loketse, o ka eketsa li-cubes tsa leqhoa kapa oa li kenya ka sehatsetsing.
Boleng ba phepo e nepahetseng
Beta carotene e na le ts'ebetso ea antioxidant 'meleng ha e kopana le livithamini C, E
Lero la ACE tsela ea ka
O tla hloka:
- 3 liapolekose
- 4 clementines
- 1 / 2 ramolao
ho lokisetsa
- Hlatsoa 'me u tlepetse liapolekose tsa hau, ebe u li khaola
- Hloekisa li-clementine tsa hau
- Hloekisa avocado ea hau, e chete
- Kenya tsohle ka blender
- Smoothie ea hau e lokile
Boleng ba phepo e nepahetseng
Lero la hau le na le livithamini tsa ACE le tse ling.
fihlela qeto e
Lero la ACE le u lumella ho tlatsa livithamini ka khalaseng. Joalo ka lero leha e le lefe la litholoana, ho nolofaletsa ho ja litholoana le meroho e mengata letsatsi le leng le le leng.
Hopola hore ka nģ'ane ho rantipole, lemon le lamunu, u ka iketsetsa motsoako oa lero la ACE, ntho e ka sehloohong ke ho kopanya livithamine tsena tse fapaneng.
Re bulehile bakeng sa tlhahiso efe kapa efe, tlhahiso ho maikutlo. Seke oa lebala ho rata leqephe la rona 🙂