Ho lahleheloa ke linotlolo, ho lebala nako ea kopano, ha u sa tseba moo u pakileng koloi ea hau ... Ka lilemo, ho lahleheloa ke mohopolo ho ntse ho eketseha khafetsa. Hangata, bothata ba ho hopola ke karolo ea botsofali bo tloaelehileng. Malebela a rona a ho boloka mohopolo oa hau letsatsi le letsatsi le ho thibela ho lebala.

Lijo li bapala karolo ea bohlokoa ho thibeleng li-pathologies tse ngata, ho kenyelletsa le mathata a ho hopola. Ka sebele, liphuputso tse ngata li bontšitse hore khatello e phahameng ea mali, ho se sebetse 'meleng, lefu la tsoekere la mofuta oa 2 le botenya ho eketsa kotsi ea ho ba le lefu la neurodegenerative ka mor'a lilemo tsa 65. Ka hona, ke habohlokoa ho fokotsa boima ba 'mele ka ho ja lijo tse sa tšoaneng le tse leka-lekaneng. Ho boloka ts'ebetso ea boko le ho boloka mohopolo, qoba lijo tse nang le tsoekere e ngata le mafura a mangata, 'me u tsepamise maikutlo ho: 

• litholoana le meroho (bonyane li-servings tse 5 ka letsatsi)
• omega 3: li fumaneha peong, walnuts, hazelnuts, cashews, lialmonde tse sa besoang le tse sa tsoakoang. Empa hape le litlhapi tse mafura (sardine, mackerel, salmon, herring). Ho khothalletsoa ho e ja habeli ka beke. 
• nama e tšoeu: nama e tšoeu e lokela ho khethoa kamehla ho feta nama e khubelu. 
• oli ea mohloaare: Ena ke oli e ratoang bakeng sa ho nosetsa lijana tsa hau. E tlameha ho khethoa extra-virgin. 
• polyphenols: tsena ke li-antioxidants tse matla, tse tsejoang ka ho fokotsa botsofali le ho fokotseha ha kelello. Apole, fragola le morara, ho kenyelletsa le litholoana tse nang le boholo. Li boetse li patiloe ka tee (e tala le e ntšo), konofolo, eiee, parsley, chokolete e lefifi (bonyane 85% cocoa), peo ea folaxe, ginger, turmeric kapa veine e khubelu (ho ja ka mokhoa o itekanetseng hobane e lula e le joala).

Ho ikoetlisa kamehla ho khothalletsa nts'etsopele ea li-neurone tse ncha, ho ntlafatsa ho hopola le ho tsepamisa mohopolo, ka lebaka la oksijene ea boko. Ho ea ka likhothaletso tsa WHO, “batho ba baholo ba pakeng tsa lilemo tse 18 le 64 ba lokela ho ikoetlisa bonyane metsotso e 150 ea ho mamella ka matla a itekanetseng kapa bonyane metsotso e 75 ea ho ikoetlisa ka matla a itekanetseng har’a beke. mamello ea matla e tsitsitseng, kapa motsoako o lekanang oa ts'ebetso e matla e itekanetseng. ”

Bokhabane bo tsosolosang ba boroko boemong ba 'mele le ba kelello bo thehiloe hantle. Boroko bo phetha karolo ea bohlokoa ho ithuteng le ho kopanyang tsebo. Ka mantsoe a mang, ho hloka boroko ho amahanngoa le ho fokotseha ha bokhoni ba kelello, haholo-holo ho tšoara ka hlooho le ho tsepamisa mohopolo. Bosiu, mohopolo o hlophisa boitsebiso boo e bo fumaneng motšehare. Ka hona ke habohlokoa hore u se ke ua hlokomoloha boroko ba hao, ka ho robala lihora tse robeli ka bosiu.