Lijo tse tšehetsang ntoa khahlanong le manonyeletso a kulang

Mathata a ho opeloa ke manonyeletso hangata a na le mokokotlo oa allergic. Tse ling tsa limatlafatsi li ka ama boemo ba manonyeletso hampe, tsa kenya letsoho ho thehoeng ha mafu a ramatiki. Ka hona, ha ho phekoloa lefu la mofuta ona, lijo tse entsoeng hantle li lokela ho sebelisoa ho phaella ho phekolo ea meriana.

Lijo tsa vegan

Har'a lijo tse khothalelitsoeng tse thusang ho loants'a mafu a manonyeletso, ho na le lijo tsa vegan tse nang le meroho le litholoana tse ngata. Har'a tsona: broccoli, likomkomere, liliki, parsley, celery, beet, limela, k'habeche, lihoete, fragole, litholoana tsa citrus, blueberries, rosehips. Ke mohloli o ruileng oa vithamine C, e hlokahalang tlhahisong ea collagen. Ka lehlakoreng le leng, e haha ​​​​lefufuru, e ntlafatsa boemo ba lisele tse sebetsang 'me e ikarabella bakeng sa boemo ba li-tendon le manonyeletso. Ho feta moo, litholoana le meroho li fa 'mele li-antioxidants tse thibelang ho ruruha.

Litlhapi

Lijo tsa vegan li lokela ho ntlafatsoa ka litlhapi tsa leoatle tse mafura: halibut, mackerel, tuna, herring, flounder, sardine. Omega-3 fatty acids e ka har'a litlhapi e ntlafatsa ho tsamaea ha manonyeletso 'me e ameha tlhahisong ea hormone ea mesifa e kokobetsang ho ruruha. Litlhapi li boetse li fana ka vithamine D e thusang ho monya ha k'halsiamo 'me e na le lintho tse thibelang ho ruruha.

Lijo tse monate

Linoko tse kang turmeric, ginger, cloves le anise ea linaleli li na le phello e matla e khahlanong le ho ruruha. Li thusa ho loantša bohloko le ho satalla ha manonyeletso.

Mafura

Mafura a phetha karolo ea bohlokoa haholo ntoeng khahlanong le manonyeletso a kulang. Mafura a tlhaho a liphoofolo, a thibelang ho monya ha omega-3 fatty acids, a lokela ho qojoa. E khothalelitsoeng e kenyelletsa oli ea linseed le oli ea rapeseed. Li-walnuts, sesame le lialmonde li bohlokoa ka lebaka la litaba tse phahameng tsa omega-3 fatty acids. Oli ea soneblomo, oli ea mohloaare le oli ea peo ea morara e lokela ho tlosoa lijong. Li na le omega-6 fatty acids, tse amang boemo ba manonyeletso hampe.

lebese

Lebese ke mohloli oa tlhaho oa protheine, mohaho oa ho haha ​​​​lefufuru. E bohlokoa le ho feta protheine ea nama kapa lijo-thollo. Letsatsi le leng le le leng u lokela ho ja likhaba tse 3-4 tsa cottage chisi le ho noa khalase e eketsehileng ea lebese, yogurt kapa kefir.

Limela le lijo-thollo

Bohobe bo tletseng lijo-thollo, pasta, raese ea paddy, bran le legumes ke mohloli o ruileng oa fiber, o u lumellang ho tlosa boima bo feteletseng bo imelang manonyeletso. Ho phaella moo, li na le livithamine tsa B tse imollang matšoao a khatello ea kelello. Ho imeloa kelellong ho ka baka liphetoho tse mpe ho synovial fluid.

Lijo tse entsoeng bakeng sa batho ba loanang le bohloko ba manonyeletso li lokela ho ba le lisebelisoa tse ngata tse thathamisitsoeng ka holimo. Ka nako e ts'oanang, ke habohlokoa ho fokotsa lihlahisoa tse ka mpefatsang ho ruruha: mahe, nama, lihlahisoa tse halikiloeng, lihlahisoa tsa lebese, letsoai, kofi, joala le meroho e meng (litapole, tamati, pelepele, li-eggplant). Har'a lihlahisoa tse sa rateheng, ho boetse ho na le tse nang le li-preservatives tse ngata (sopho ea phofo, seo ho thoeng ke sopho ea Sechaena, li-chips tse nang le mekotla, lijana tsa lijo tse potlakileng).