Potso: Ke boleletsoe hore ho khaola litholoana le meroho ho fokotsa matla a bona a phepo , empa ha ke utloisise hantle hore na ke hobane'ng ha seo se etsahala. Ke nahana hore ho ba le litholoana le li-veggies tse e-s'o khaole pele, ke ntho e bonolo haholo, empa mohlomong ha kea lokela ho li khaola hang ha ke ba tlisetsa hae. Ho thoe'ng ka litholoana le litlhapi tse sa tsebeng letho le tse pakelitsoeng ka lebenkeleng?
Karabo: Ho khaola, ho senya, ho khaola kapa ho phunya litholoana le meroho ho fokotsa tse ling tsa bohlokoa ba tsona tsa phepo .
Limatlafatsi tse nang le bothata bo boholo ka ho fetisisa mohlomong ke vithamine C, le hoja vithamines ea A le vithamine E tse ling li lahleheloa hape. Li-vithamine tsena kaofela ke li-antioxidants, e bolelang hore li itšoara ka oksijene. Litelu le likoahelo ka tlhaho li sireletsa li-vithamine tsa antioxidant ka hare. Ha o se o phunyeletsa likoahelo tse sireletsang, nama e ka hare e pepesoa moeeng 'me oksijene e fokotsa li-vithamine tsa antioxidant.
Tse ling tse ngata tse nang le limatlafatsi, ho kopanyelletsa le liminerale, li-vithamine tse rarahaneng tsa B, le fiber ha li lahlehe ka mor'a ho khaola kapa ho pata litholoana le meroho. Empa, kaha hangata li fumanoa likhethong, ho molemo ho tlohela liaparo tse jeoang tse lekaneng le ho li ja. Litapole, lihoete le likomkomere, ka mohlala, li ka hlatsoa hantle le ho sebelisoa kamoo li leng kateng.
Ho boloka Litholoana le Meroho ho Boloka Tlhoko ea Bohlokoa ka ho Fetisisa
Tsela e molemo ka ho fetisisa ea ho boloka litholoana le meroho ke ho ba tlohela ba sa hlatsuoa ka letlalo, likhama kapa matlalo a tsitsitseng ho fihlela letsatsi leo le rerang ho li ja.
Ha ho hlokahale hore u emetse ho fihlela motsotso oa ho qetela ho khaola lihlahisoa tsa hau, empa etsa bonnete ba hore li boloka li bolokiloe ka likoteng tse kenang moeeng ka sehatsetsing ka mor'a hore u li khaole - 'me ho molemo ha u ka li tlohela ka li-chunks tse kholo. Sebaka se ka tlaasana se ka tlaase ho moo ho senyeha ha oksijene e fokolang le ho boloka vithamine.
Kea tseba hore e ka ba ntho e bohloko ho hlatsoa le ho khaola litholoana le meroho ea hau ha u ntse u phathahane ka lintho tse ling.
Ho feta moo, ho ba le litholoana le meroho e ncha e loketseng ho ea ka 'na ho nolofalletsa hore u etse khetho e nepahetseng nakong ea ho noa. Kahoo tsoela pele 'me u reke litholoana le li-veggies tse hlatsoitsoeng le ho li khaola. Li boloke likonkong tsa tsona mme u hopole hore li ke ke tsa nka nako e telele joalo.
Lisebelisoa:
Sekolo sa Nutrition le Dietetics. "Tsela ea ho Fumana Flavour le Lijo Tse Ngata ka ho Fetisisa." E fihliloe ka la 5 Mantaha, 2016. http://www.eatright.org/resource/homefoodsafety/safety-tips/food-poisoning/getting-the-most-vorvor-and-nutrients.
María I. Gil, Encarna Aguayo, Adel A. Kader. "Liphetoho tsa boleng bo botle le ho koalloa ha mahlahahlaha ka mokhoa o mocha ka lihlahisoa tse fapaneng nakong ea polokelo." J. Agric. Food Chem., 54 (12), 4284 -4296, 2006. 10.1021 / jf060303y S0021-8561 (06) 00303-7. E fihliloe ka la 5 May, 2016. http://pubs.acs.org/doi/abs/10.1021/jf060303y.
Tsamaiso ea Tsamaiso ea Lijo le Meriana ea United States. "Lihlahisoa tse tala: Ho li khetha le ho li sebeletsa ka bolokolohi." E fihliloe ka la 5 May, 2016. http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm114299.htm.