Malebela a 5 a ho laola mala

Litaba

• 1. Ho noa li-probiotics
• 2. Kenyelletsa faeba lijong
• 3. Sebelisa asene ea apole cider
• 4. Qoba ho ja lijo tse tsoetsoeng
• 5. Sebelisa oregano, thyme le sage ho fihlela sehla

Ho laola mala, boloka microbiota ea mala e leka-lekaneng le ho qoba ho hlaha ha mathata a kang ho sokela kapa letshollo, ho bohlokoa ho ba le phepo e nepahetseng le e leka-lekaneng, ho noa bonyane lilithara tse 2 tsa metsi ka letsatsi le ho ikoetlisa.

Ka tsela ena, ho ka etsahala ho hlasimolla mala a tloaelehileng, ho thusa ho leleka mantle. Sheba malebela a mang a ka thusang ho laola mala:

1. Ho noa li-probiotics

Li-probiotic ke likokoana-hloko tse phelang tse tlatsetsang ho eketsa libaktheria tse ntle ka maleng, tse thusang ho ntlafatsa ts'oaetso le ho monya limatlafatsi, ntle le ho matlafatsa sesole sa 'mele.

Li-probiotics li ka fumanoa ka mofuta oa phofo, 'me li ka jeoa kamora lijo tse tsoakiloeng ka metsing kapa lero, kapa tsa fumanoa lijong tse kang yogurts, kefir kapa lebese le belisitsoeng joalo ka Yakult, mohlala. Ho phaella moo, li-probiotics li ka boela tsa fumanoa ka mokhoa oa li-capsules, tse lokelang ho sebelisoa ho ea ka tataiso ea ngaka kapa setsebi sa phepo e nepahetseng. Ithute haholoanyane ka li-probiotic.

2. Kenyelletsa faeba lijong

Lijo tse nang le fiber tse kang lijo-thollo, litholoana le meroho li ntlafatsa tšebetso ea mala, li thusa ho laola tsamaiso ea mala, hape le ho phahamisa bophelo bo botle ba mala a microbiota.

Kahoo, ho bohlokoa hore lijo tse nang le fiber li kenyelelitsoe lijong tsa letsatsi le letsatsi e le hore o be le melemo eohle e fanoang ke lijo tsena, joalo ka ho fokotsa ho ruruha, sesole sa mmele se ntlafetseng le taolo ea maemo a tsoekere le k'holeseterole. Bona melemo e meng ea lijo tse nang le fiber.

3. Sebelisa asene ea apole cider

Asene ea Apple cider le eona e ka ba selekane le taolo ea mala, kaha e na le pectin e ngata, e leng fiber e qhibilihang, e khonang ho monya metsi le ho amohela boikutlo ba ho khora, ntle le ho sebetsa e le antioxidant, e hlasimollang tšilo ea lijo le ho nchafatsa microbiota ea mala.

Asene ena e ka sebelisoa ha ho lokisoa lijo kapa ea sebelisoa ho etsa lisalate tsa nako, mohlala. Ithute ho lokisa asene ea apole lapeng.

4. Qoba ho ja lijo tse tsoetsoeng

Ts'ebeliso ea lijo tse ntlafalitsoeng e khothaletsa ho fokotseha ha bongata ba libaktheria tse ntle tse ikarabellang bakeng sa ts'ebetso e nepahetseng ea mala, ntle le taba ea hore tse ling tsa lijo tsena li entsoe ka lintho tse chefo, tse ka fetolang sebopeho le ts'ebetso ea mala a microbiota .

Ntle le moo, tsoekere, bohobe bo tšoeu le likuku le tsona li lokela ho qojoa, kaha li eketsa tlhahiso ea likhase, li nolofalletsa ho ruruha ha mpa le ho fokotsa ts'ebetso ea mala. Kahoo, ka ho qoba kapa ho fokotsa ts'ebeliso ea lijo tsena, ho a khonahala ho netefatsa taolo ea mala.

5. Sebelisa oregano, thyme le sage ho fihlela sehla

Litlama tse nkhang hamonate tse kang oregano, thyme le sage, mohlala, ntle le ho ntlafatsa tatso ea lijo, li khona ho laola nts'etsopele ea libaktheria tse ka bakang ts'oaetso mme ka hona e ka ba molemo bakeng sa ts'ebetso e nepahetseng ea mala.

Sheba video e latelang bakeng sa malebela a mang ho ntlafatsa tšebetso ea mala: