Lijo tsa boko

Re ka etsa eng hona joale ho boloka boko bo phetseng hantle le kelello e hlaphohileng ka lilemo tse tlang? Re ka ja ka kelello 'me ra kenyelletsa lijong tsa rona tsa letsatsi le letsatsi tsa lijo tse nang le likarolo tse hlokahalang bakeng sa ts'ebetso e tloaelehileng ea boko. 1) Livithamini tsa B Tsena ke livithamine tse ka sehloohong tse laolang ho sebetsa ha boko le mohopolo. Ke li-antioxidants tse bohlokoa haholo, li ts'ehetsa ts'ebetso ea tsamaiso eohle ea methapo e bohareng, li sireletsa boko ho imeloa kelellong le khatellong ea maikutlo, li kenya tšebetsong mohopolo, 'me li ikarabella bakeng sa bokhoni ba ho ithuta. Li-vithamine tse tharo tsa sehlooho tsa sehlopha sena: • Vithamine B6 (pyridoxine). E ikarabella bakeng sa ho monya ha li-amino acid tse bohlokoa bakeng sa boko (tryptophan, cysteine, methionine) le synthesis ea neuroleptics (norepinephrine le serotonin), tse hlokahalang bakeng sa ts'ebetso e sebetsang ea boko. Ho haella ha vithamine ena 'meleng ho ka lebisa ho fokotseha ha bohlale, mohopolo le mathata a kelello. Vithamine B6 e fumaneha ka har'a li-avocado, spinach, libanana le litapole tsa Russet. • Vithamine B9 (folate kapa folic acid) e ama thabo ea tsamaiso ea methapo e bohareng. Ka lilemo, boleng ba vithamine ena bakeng sa 'mele bo eketseha haholo. Folic acid e u lumella ho boloka le ho khutlisetsa mohopolo oa nako e khuts'oane le oa nako e telele le ho eketsa lebelo la ho nahana. Vithamine B9 e ruile ka asparagus, broccoli, lisirilamunu, meroho e makhasi a matala le linaoa. • Vithamine B12 (cyanocobalamin). Boikutlo ba rona ba boiketlo kapa mathata bo itšetlehile ka ho bokellana ha vithamine ena 'meleng. Vithamine B12 ke taolo ea tlhaho ea ts'ebetso ea letsatsi le letsatsi: e thusa 'mele ho fetoha lipakeng tsa ho falimeha le ho robala. Hoa tsebahala hore ke nakong ea boroko moo boitsebiso bo fetisitsoeng ho tloha mohopolong oa nako e khutšoanyane ho ea mohopolong oa nako e telele. U ka fumana vithamine B12 ho tloha lijo-thollo tse nang le vithamine, tomoso le limela tsa leoatleng. 2) Vithamine D Vithamine D e ama bophelo bo botle ba masapo le boitshireletso ba mmele, ho monya calcium, ts'ebetso ea liatleletiki le ts'ebetso ea boko. E boetse e thusa ho thibela atherosclerosis, ho boloka elasticity ea methapo ea mali le li-capillaries tsa boko, ho thibela ho tsofala pele ho nako le liphetoho tse mpe. Liphuputso li bontša hore khaello e kholo ea vithamine D e eketsa habeli kotsi ea ho tšoaroa ke mafu a amanang le boko. Vithamine D e boetse e bitsoa "vithamine ea khanya ea letsatsi" 'me e etsoa' meleng ha e le letsatsing. Leka ho ba letsatsing bonyane makhetlo a 2-3 ka beke. Vithamine D e fumaneha lihlahisoa tsa lebese le li-mushroom tse omisitsoeng letsatsing. 3) Omega-3 fatty acids Omega-3 fatty acids, eo hape e bitsoang "mafura a phetseng hantle", ha e hlahisoe ke 'mele' me e ka fumanoa feela lijong. Re li hloka bakeng sa nts'etsopele e tloaelehileng le ts'ebetso e sebetsang ea boko, methapo ea mali, tsamaiso ea 'mele ea ho itšireletsa mafung le ea ho ikatisa, hammoho le boemo bo botle ba letlalo, moriri le lipekere. Omega-3 fatty acids e fumaneha ka walnuts, peo (folaxe le chia), le oli ea meroho (mohloaare le peo ea folaxe). Maemong a mangata, 'dementia' le lefu la Alzheimer li ka thibeloa 'me tsa fokotseha. Phepo e nepahetseng ke senotlolo sa bophelo bo bolelele. Mohloli: myvega.com Phetolelo: Lakshmi