Ke ’nete hore ha ho na sesosa se le seng se bakang mathata ’ohle a bophelo. Lijo tse amanang le lijo le lintho tse sa utloahaleng, ho se leka-lekane ha li-hormone ho bakoang ke khatello ea kelello le phepo e nepahetseng - mafu a autoimmune, maemo a tlaase a libaktheria tse "ntle" ho tloha tsoalong (ka tsela, sesosa se tloaelehileng sa colic ho masea), tšebeliso ea lithibela-mafu le lithibela-pelehi, lithethefatsi, boima bo boima. litšepe, tikoloho le tšekamelo e tlase ea ho kopanya metsoako - ana ke mabaka a ka sehloohong a bophelo bo botle ba rona. 'Me' mele o ka re bontša hore ha re phele hantle ka litsela tse ngata: ka mokhathala, bofokoli, mathata a mala, 'me hangata ka letlalo.
Ho fumana Motso oa Sesosa sa Li-acne: Gut Health
Ha mala a sa phele hantle, hang-hang a ama letlalo. Mohlomong makhopho ke pontšo e hlakileng ka ho fetisisa ea bothata ba letlalo 'me ke pontšo ea ho se leka-lekane pakeng tsa libaktheria tse "ntle" le "tse mpe" tsa mala. Ho ja lijo tse nang le tsoekere e ngata, lijo-thollo, liphoofolo le lijo tse lokiselitsoeng ho lebisa ho se leka-lekaneng ha li-hormone, ho eketseha ha insulin, ho hōla ha likokoana-hloko tsa mofuta oa Candida le mathata a mang ka pampiri ea mala. Kahoo phepo e nepahetseng ke sesosa le tharollo.
Ke habohlokoa ho hlokomela hore phepo e nepahetseng feela e ke ke ea u pholosa mathateng 'ohle, empa e bolela ho hongata bakeng sa' mele ea rona. 'Mele ea rona e ka senya lijo tse feletseng' me ea ntša lintho tse molemo ho tsona, tse ke keng tsa boleloa ka lijo tse entsoeng, ho sa tsotellehe hore na li ka 'na tsa bonahala eka ke tsa "tlhaho" hakae. Ho feta moo, ka ho sebelisa mefuta e fapaneng ea lihlahisoa tse felileng, re fokotsa palo ea libaktheria tse ntle ka maleng, ka hona ho itšireletsa mafung.
Kahoo, haeba letlalo la hao le tšoeroe ke makhopho, tseba hore u ka le phekola ka ho feletseng ka ho fokotsa ho ja chefo ’meleng le ho qala ho laola tšilo ea lijo. U ka hlokomela liphetoho tsa pele ka beke feela ea ho latela lijo tse hloekileng.
Ka tlase lethathamo la melao eo u lokelang ho e latela ho boloka mala le letlalo la hao le phetse hantle bophelo bohle.
1. Ja meroho ea lamunu
Mokopu, butternut squash, litapole, lihoete, pepere ea tšepe ea lamunu li na le antioxidant beta-carotene (e fetoloang ho ba vithamine A 'meleng). Meroho ena kaofela e na le pigment e khanyang ea lamunu (ena ke beta-carotene), e ntlafatsang sesole sa 'mele, seo boholo ba sona se leng ka har'a tšilo ea lijo. Beta-carotene e boetse e ntlafatsa pigmentation ea letlalo mme e thusa ho loantša maloetse a sa tšoaneng, hobane. e fokotsa ho ruruha, e 'ngoe ea mefuta ea eona ke li-acne. Leka ho kenyelletsa lijo tsena lijong tsa hau letsatsi le letsatsi; litapole tse halikiloeng kapa tse halikiloeng le squash ea butternut, li-smoothie tsa mokopu, lijo-thollo kapa sopho e entsoeng ka letsoai.
2. Kenya sepinichi le meroho e meng e makhasi lijong tsohle
Spinach e na le livithamini tsa B tse ngata, tse ntlafatsang bophelo bo botle ba letlalo, le vithamine E, e sebetsang e le antioxidant, e fokotsa ho ruruha le ho thehoa ha radical mahala. Sepinachi se boetse se na le protheine e ngata, e amehang kahong ea collagen ea letlalo. Ho phaella moo, spinach ke mohloli o babatsehang oa tšepe, e bolelang hore e ntlafatsa phallo ea mali ho letlalo le ho ntlafatsa metabolism. Ka ho eketsa lero la lemone ho spinach, o ka sebelisa vithamine C ho ntlafatsa ho monya ha tšepe e se nang heme ho tsoa mohloling ofe kapa ofe oa semela. Meroho e meng e makhasi e ka kenyelletsoang lijong tsa hau tsa bophelo bo botle ba letlalo ke chard, kale, romaine, parsley le cilantro.
3. Ja lijo tse lomositsoeng letsatsi le leng le le leng
Lijo tse halikiloeng li kenyelletsa sauerkraut, kimchi, kefir, pickles, asene ea apole le kombucha. Li tletse litloaelo tsa probiotic tse eketsang libaktheria tse ntle le ho loantša libaktheria tse mpe. U ka khetha kefir e se nang lebese kapa yogurt e entsoeng ka kokonate le metsi a kokonate. Ha u khetha sauerkraut kapa kimchi, etsa bonnete ba hore li bolokiloe karolong e nang le sehatsetsing sa mabenkele kaha litso tse phelang li amehile haholo ka maemo 'me li shoa ka mocheso o phahameng.
4. Qoba lijo tse halikiloeng le tse halikiloeng
Lijo tse sa jeseng litheohelang, lijo tse potlakileng le tse ling tse halikiloeng le tse halikiloeng li liehisa tšebetso ea ho ntša chefo 'meleng 'me li lebisa lefung la libaktheria tse "ntle". Li boetse li eketsa ho ata ha libaktheria tse mpe 'me li etsa hore u ikutloe u sa phele hantle ka lebaka leo. Tsohle hobane 'mele oa hau o sebelisa matla a mangata ho li loantša. 'Me chefo ena eohle e sa sebetsoang e tsoa ka letlalo - setho se seholohali sa' mele ea rona. Batho ba bangata ha ba bone ho amana, empa ho hlakile. U se ke ua ba e mong oa ba sa boneng kamano pakeng tsa lijo tse se nang phepo le ho ruruha sefahlehong. Nahana ka seo u se jang!
5. Eketsa ho noa ha hao metsi
Ha e bue ka likhalase tse 6 tse tummeng hampe ka letsatsi, empa ke hore na lijo tseo u li jang li na le metsi a mangata hakae. Metsi a hloekisa 'mele 'me a nolofatsa tšilo ea lijo, kahoo leka ho kenyelletsa lino tse ngata tse nang le metsi lijong tsa hau, tse kang tee ea litlama le li-smoothie tse entsoeng hae.
6. Ja Mehloli ea Vithamine C
Vithamine C e thusa ho fokotsa ho ruruha le ho ntlafatsa ponahalo ea letlalo. Ka lehlohonolo, ho na le mehloli e mengata ea vithamine C, ho akarelletsa lemons, lime, lihoete, tamati, pelepele, spinach, lettuce ea romaine, khale, parsley, dandelion, chard, argoula, zucchini le liapole. Lilamunu, mahapu esita le libanana le tsona li na le eona. Haeba u na le kutloelo-bohloko ho lamunu, sheba libakeng tse ling, mohlala, haeba u morati oa lijo tse monate haholo, goji le camu camu li ka u thusa ho eketsa vithamine C lijong tsa hau.
7. U se ke Ua Lebala Mafura a Phethahetseng
Mafura a phetseng hantle a thusa ho boloka letlalo le phetse hantle. Mafura a thusa ho fokotsa ho ruruha le ho tsosolosa botšepehi ba letlalo, e leng ntho ea bohlokoa haholo bakeng sa li-acne. Ho bona sephetho, ha ho hlokahale ho ja mafura a mangata haholo, likhaba tse 1-2 tsa oli ka letsatsi li lekane. Metsoalle ea hlooho ea khomo tabeng ena: mohloaare, lialmonde tse tala, li-cashews tse tala, peo ea mokopu e tala, linate tse tala tsa brazil, walnuts e tala, li-pecans tse tala, phofo e tala ea cocoa le li-avocado. Lijo tsena kaofela li na le palo e itseng ea omega-3s, amino acid, livithamini tsa B, le liminerale tse kang selenium le tšepe. Kokonate, coconut le oli ea mohloaare le tsona li na le litlamorao tse ntle tsa anti-fungal le anti-inflammatory.
U se ke ua tsepamisa maikutlo lijong tseo u ke keng ua li ja, empa u tsepamise maikutlo lijong tseo u ka li jang. Sebelisa hantle sena molemo tseleng ea ho bophelo bo botle letlalo. Ho tlatsa mala ka libaktheria tse molemo, u ka leka ho noa li-probiotics. Tlatsa lipoleiti tsa hau ka li-antioxidants 'me letlalo la hao le tla tloha le re "Kea leboha!"