Phepo e nepahetseng ka ho khaotsa ho ilela khoeli

Lijo tse nang le thuso bakeng sa ho khaotsa ho ilela khoeli

• lihlahisoa tse nang le k'halsiamo (lebese la skim, kefir, cottage chisi, yogurt, chisi e se nang mafura, mahe (ha ho feta e le 'ngoe ka beke), tomoso, lialmonde, botoro ea tlhaho kapa ice cream ea lebese, sootho ea leoatleng, soya, lijo-thollo tsa mosetareta);
• lijo tse nang le li-acid tse ngata tsa polyunsaturated (oli ea limela, linate), e theolelang triglyceride le k'holeseterole maling;
• lijo tse nang le li-acid tse monounsaturated fatty acid le mega-3 fatty acids (mackerel, sardine e entsoeng ka makotikoting, salmon, mackerel kapa trout, walnuts), li tiisa boemo ba mafura maling;
• phofo, lijo-thollo (lijo-thollo tse lefifi - harese, oatmeal, motoho oa harese) le pasta e nang le mouoane;
• bran (sehlahisoa se nang le vithamine B e ngata le fiber) se lokela ho eketsoa ho lisalate, sopho, li-cutlets;
• linoko tse monate le litlama (ho nkela letsoai sebaka);
• lijo tse nang le livithamini le li-microelements (haholo meroho e mebala e khanyang, monokotsoai le litholoana, litlama, lihoete, pelepele, cherries, currants, k'habeche e tšoeu le e khubelu, grapefruit e khubelu);
• lijo tse nang le li-boron tse ngata (morara o omisitsoeng, asparagase, liperekisi, lifeiga, fragole le prunes);
• linseed kapa oli e nang le lignins e ka thusang ho fokotsa ho chesa ho chesang le ho omella ka botšehaling;
• lijo tse nang le magnesium e ngata (cashews, lettuce, kelp), e nang le phello ea ho kokobetsa, e kokobetsa ho tšoenyeha, ho teneha habonolo, ho loantša ho hlobaela le ho fetoha maikutlo;
• lijo tse nang le vithamine E (raese e sootho, avocado, lierekisi tse tala, linaoa, litapole), fokotsa ho ruruha ha matsoele le ho sireletsa pelo;
• eiee, konofolo e eketsa boits'ireletso, khatello e tlase ea mali le tsoekere maling;
• lipompong tse nyane (marshmallow, marmalade, marshmallow, lipompong tsa tlhaho tse iketselitseng);
• lijo tse nang le letsoai la potasiamo tse ngata (libanana, liapolekose tse omisitsoeng, li-tangerine, lilamunu, letheka la rose, bohobe bo bosootho, tlhapi ea tlhapi), ho matlafatsa mesifa ea pelo le tsamaiso ea methapo;
• lijo tse matlafatsang sesole sa 'mele, li liehisa botsofali, li khothaletsa pholiso ea maqeba (parsley, black currant, kiwi);
• lijo tse laolang metabolism le ho ntlafatsa maikutlo (morara, raese e sootho, bohobe bo entsoeng ka hlama ea tomoso, mafura a leoatle kapa phofo e sootho, li-groats tsa koro);
• lijo tse sireletsang lense ho chefo (shrimp, crayfish, crabs, apricot, melon).

Lijo li lokela ho phehoa ka ontong, li besoe ka setofo, ka ontong ea microwave, kapa ka sejaneng se khethehileng se se nang mafura le oli.

Mekhoa ea batho ea ho khaotsa ho ilela khoeli

• tincture ea oregano (tsitlella likhaba tse peli tsa litlama ho thermos, nka makhetlo a mararo ka letsatsi metsotso e 30 pele ho lijo), e kokobetsa mathata a methapo;
• infusion ea sage (tšela khaba e le 'ngoe kapa tse peli tsa litlama ka likhalase tse peli tsa metsi a belang, nka motšehare), e emisa ts'ebetso ea li-gonads, e fokotsa ho fufuleloa;
• infusion ea valerian officinalis (khaba ea khaba ea motso oa valerian e pshatlehileng ka khalase ea metsi a belang, tlohela lihora tse peli, nka habeli ka letsatsi), e fokotsa boemo ba phallo ea mali hloohong;
• lero la beet (nka, butle-butle ho eketsa lethal dose, qalong u ka hlapolla ka metsi a belisitsoeng);
• pokello ea litlama: sage, peo ea dill, valerian officinalis, peppermint, chamomile, silika ea poone, sandy immortelle, rosehip (tšela likhaba tse peli ka sekotlolo sa enamel ka khalase ea metsi a belang, koahela 'me u tsamaee metsotso e mashome a mabeli, ebe u nka khalase e le' ngoe habeli a day) e kokobetsa mofufutso le ho chaba ho hoholo.

Lijo tse kotsi le tse kotsi ka nako ea ho ilela khoeli

Ha ua lokela ho kenyelletsa lijo tse kang: letsoai, lijo tse potlakileng, lijo tse mafura le linoko, lijo tse chesang haholo, joala.

Hape, o lokela ho lekanyetsa tšebeliso ea botoro (teaspoon e 1 ka letsatsi), boroso, boroso, bacon, boroso, offal, kofi, lipompong tse nang le lintho tsa maiketsetso.

Phepo ea mafu a mang: