Ho itima mafura ho fosahetse haholo. Empa hape le silafatsa 'mele ha o na thuso kapa o kotsi ebile ha o na thuso. Ke lijo life tse mafura tseo re sa lokelang ho li tšaba empa re lokela ho li kenyelletsa lijong tsa rona tsa letsatsi le letsatsi?
Litlhapi tse mafura
Bo-rasaense ba lula ba re litlhapi tse mafura ha li lematse 'mele oa hau,' me mafura a omega-3 a phetseng hantle a tla thusa letlalo, lipekere le moriri feela. Ja salmon, trout, mackerel, sardines, herring, 'me u ke ke ua tseba hore na ho tepella maikutlong kapa lefu la pelo ke eng.
Chokolete e bohloko
Chokolete e lefifi e na le mafura a lekaneng, a nang le phello e ntle 'meleng oa motho. Ligrama tse 100 tsa chokolete ke 11% ea fiber le halofo ea letsatsi le letsatsi ea tšepe, magnesium, koporo le manganese. Hape, ho na le li-antioxidants tse fapaneng ka chokoleteng, kahoo libaka tse 'maloa ke senotlolo sa bophelo bo botle le boikutlo bo botle.
Avocado
Litholoana tsena ke mohloli oa mafura a meroho, athe mafura a avocado a feta lik'habohaedreite. Ho na le oleic acid sehlahisoa, e theolang k'holeseterole maling le ho matlafatsa methapo ea mali. Hape ke mohloli oa potasiamo, e leng avocado haholo ho feta libanana.
Cheese
Cheese e na le mafura a mafura a matla, a thibelang nts'etsopele ea maloetse a mangata a rarahaneng. Ke mohloli oa calcium, vithamine B12, phosphorus, selenium le protheine. Ntho e ka sehloohong - ho khetha sehlahisoa sa tlhaho le ho se fetelle ka bongata.
Nuts
Linate tse seng kae e le sejo se monate - eseng feela se khotsofatsang, empa hape se molemo. Li-walnuts li na le mafura a mangata ka ho fetesisa empa a phahame ho feta a tloaelehileng a kotsi bakeng sa lipalo. Ka lehlakoreng le leng, linate li thibela botenya, lefu la pelo le lefu la tsoekere. Hape ho na le vithamine E e ngata le magnesium, e khutsitseng le ponahalo e ntle.
Oli ea mohloaare
Haeba u il'o apara salate, fana ka khetho ho oli ea mohloaare. Ke mohloli o nepahetseng oa mafura a phetseng hantle, li-antioxidants, livithamini, le thibelo ea mafu a pelo le methapo.
Mahepu
Yogurt ke sehlahisoa se ikhethang. E na le lebese le felletseng, le matlafalitsoeng ka libaktheria tse phetseng hantle ho microflora ea rona, vithamine D, protheine le mafura. Yogurt e molemo bakeng sa tšilo ea lijo, e loantša maloetse a mangata, 'me e thibela ponahalo ea bona.
Peo ea Chia
Ligrama tsa 100 tsa peo ea Chia li na le ligrama tse ka bang 32 tsa mafura - omega-3 fatty acids, e ntle bakeng sa pelo ebile e na le thepa e khahlanong le ho ruruha. Chia e na le fiber e ngata, ke ka hona lipeo e leng karolo ea lijo tse ngata.