Sesole sa hau sa 'mele se thusa ho u sireletsa ho tsoa maloetse a fapaneng le maemo, joalo ka mafu a sefuba le feberu,' me ke karolo ea bohlokoa ea ho thibela ho kula le kankere. E le hore o sebetse hantle, tsamaiso ea 'mele ea hau ea' mele ea ho itšireletsa mafung e hloka limatlafatsi tse 'maloa tseo u ka li fumanang lijong tsa hau letsatsi le letsatsi. Limatlafatsi tsena li kenyelletsa liprotheine, livithamine A, C, le E, hammoho le liminerale tsa zinki le tsa tšepe.
Li-probiotics ke libaktheria tse nang le botsoalle tse fumanoang lijong tse ling 'me li ka thusa ho leka-lekanya limela ka mokhoa oa hau oa lijo. Ha se limatlafatsi, empa li boetse li na le thuso.
Lijo tse leka-lekaneng li lokela ho fana ka limatlafatsi tsohle le li-probiotics tseo u li hlokang, empa e le ka lehlakoreng le sireletsehileng, u ka eketsa lijo tsena tse leshome lenaneong la hau la phepelo la beke le beke. E 'ngoe le e' ngoe e na le limatlafatsi tse peli kapa tse fetang tse hlokahalang ho boloka tsamaiso ea 'mele ea hau ea' mele e phela hantle.
1 - lialmonde
Li-ammonde li fumaneha habonolo lijong tse ling. Ba phethehile joaloka bohobe bo monate 'me ba kenyelletsoa ho salate le yogurt. Li-ammonde li na le vithamine e kholo e sebetsang e le moriana oa antioxidant 'me e thusitse tsamaiso ea' mele ea ho itšireletsa mafung. Lialmonde li boetse li na le tšepe e ngata le liprotheine tseo hape e leng tsa bohlokoa bakeng sa 'mele oa hau oa' mele.
2 - Ho hlasela
Khalase e tsebahala ka ho ba mohloli o ruileng oa monounsaturated fatty acids, o tšoanang le oli ea mohloaare, empa hape ke mohloli o motle oa vithamine E, vithamine C, tšepe le zinc. Eketsa likarolo tsa avocado ho sandwich, etsa guacamole, kapa ka holim'a salate e phetseng hantle le li-cubes tsa avocado.
3 - Broccoli
Kopi e le 'ngoe e tala e hlahisitsoeng ka broccoli hoo e batlang e le vithamine C ea letsatsi le leng le le leng, e leng ea bohlokoa bakeng sa tsamaiso ea' mele ea ho itšireletsa mafung hobane e thusa ho theha li-antibodies. Broccoli e boetse e na le mohloli o motle oa vithamine A 'me ke mohloli o motle oa tšepe e thehiloeng limela, e leng e ntle bakeng sa sesole sa hau sa' mele.
4 - Kale
Kale ke semela sa cruciferous se amanang le ho cauliflower, arugula le broccoli. E na le limatlafatsi tse ngata haholo ho kenyeletsa le vithamine A, e leng ea bohlokoa bakeng sa letlalo le bophelo bo botle. Kale e boetse e na le livithamine tse ngata tsa C le E, tšepe le zinc.
5 - Mango
Mangos e ne e le ntho e fokolang 'me e ne e se kamehla ho leng bonolo ho e fumana mabenkeleng. Empa, seo se fetotsoe mme kajeno se fumaneha likarolong tse peli tsa lihlahisoa tsa lihlahisoa le likhaseli tsa mabenkele. Ke hantle hobane mangos a jere li-vithamine A le C, hape a fana ka vithamine E.
6 - li-oyster
Li-Oyster li molemo bakeng sa tsamaiso ea 'mele ea hao ea' mele ea ho itšireletsa mafung kahobane li phahame haholo ka zinc le mohloli o babatsehang oa protheine le tšepe. Li-Oyster li boetse li na le vithamine e nyenyane. Etsa phofu ea oyster bakeng sa lijo tsa motšehare kapa u na le li-oyster tse tala e le tse ipiletsang. U tla fumana li-oyster tse tala kapa tse ncha libakeng tse ngata tsa lireschorente.
7 - Pherese e khubelu e khubelu
Pelepele e khubelu e molemo bakeng sa tsamaiso ea 'mele ea hau ea' mele ea ho itšireletsa mafung kahobane e phahame litabeng tsa vithamine C le ea A. E boetse e fana ka vithamine E. e tsoekere e monate e khubelu e boetse e le lik'hilojule tse fokolang, kahoo li eketsa lijo tse ngata haholo - li li kenya ho omelets kapa u ba rute joaloka sejana se ka morao.
8 - Litapole tse monate
Litapole tse monate li na le vithamine A e ngata, 'me li fana ka vithamine C e ngata, vithamine E, le tse ling tsa tšepe e thehiloeng limela. Litapole tse monate li ka koaoa ka microwaves kapa tse tloaelehileng tsa ontong 'me li sebelisoa ka botoroana kapa sirapo ea maple.
9 - Tuna
Tuna e tsejoa e le mohloli o motle oa omega-3 fatty acids, empa e boetse e phahame ka zinc, selenium, le liprotheine tseo kaofela li hlokahalang bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung. Tuna ke tlhapi e ratoang haholo. E ka jeoa e le e tala, e lebetsoe, kapa e kentse, kapa o ka boloka likane tse seng kae tsa tuna ka letsohong la sandwiches le salate.
10 - Mafura
Mokokotlo ke mohloli o tsebahalang ka ho fetisisa oa li-probiotics o ka fanang ka matla a 'mele ea ho itšireletsa mafung, empa a boetse a na le liprotheine tse ngata. U tla boela u fumane vithamine A le zinc. Boloka yogurt ea hao e phepo e nepahetseng ka ho khetha yogurt e hlakileng le ho eketsa linate, monokotsoai le mahe a linotši feela.
Lentsoe ho
Ho ja lijo tse nang le phepo e nepahetseng ke mokhoa o motle oa ho netefatsa hore u fumana limatlafatsi tseo u li hlokang bakeng sa bophelo bo botle ba bophelo bo botle, empa hape ho thusa ho matlafatsa lijo tsa hau tse matlafatsang ho etsa bonnete ba hore tsamaiso ea 'mele ea ho itšireletsa mafung e na le limatlafatsi tseo ho hlokahalang hore li sebetse hantle.
> Mehloli:
> Academy of Nutrition le Dietetics. "Sireletsa Bophelo ba Hao - Phepo e Ntle ea ho Itšireletsa mafung."
> Mokhatlo oa Sechaba oa ho Tsamaisa Meriana le Maloetse a Ts'oaetsanoang. "Tsamaiso ea Immune."
> United States Lekala la Temo Lefapheng la Lipatlisiso tsa Temo "Lekala la Sechaba sa Nutrient bakeng sa Standard Reference Release 28."