Lijo tsa kalafo ea makhopho

Litaba

• Lijo tse thusang ho loantša makhopho
• Lijo tse bakang makhopho

Lijo tsa kalafo ea makhopho li lokela ho ba le litlhapi tse ngata, joalo ka sardine kapa salmon, hobane ke mehloli ea mafura a mofuta oa omega 3, o khahlanong le ho ruruha, o thibelang le ho laola ho ruruha ha methapo e sebaceous e etsang mokokotlo . Lijo, joalo ka linate tsa Brazil, le tsona li bohlokoa ho loants'a makhopho, kaha ke mehloli e metle ea zinki, eo ntle le ho thusa ho fokotsa ho ruruha, e ntlafatsang pholiso le ho fokotsa ho boloka mafura ka letlalo.

Ho ja khahlano le makhopho ho qala ho bonts'a sephetho, hangata likhoeli tse 3 kamora hore phetoho ea mekhoa ea ho ja e qale.

Lijo tse thusang ho loantša makhopho

Lijo tsa ho phekola makhopho e ka ba:

1. Lioli tsa meroho tse tsoang ho folaxe, mohloaare, canola kapa kokoana-hloko ea koro;
2. Litlhapi tsa tuna;
3. Oyster;
4. Rice bran;
5. Konofole;
6. Peo ea soneblomo le mokopu.

Ntle le lijo tsena, cocoa le tlhapi ea tlhapi le tsona ke likhetho tse ntle tsa ho thusa ho phekola makhopho hobane a na le koporo, e leng diminerale e nang le lithibela-mafu tsa lehae mme e hlohlelletsang ts'ireletso ea 'mele, ntle le ho hanela tšoaetso, ka bobeli vaerase e le baktheria.

Bona malebela a ho fepa ho felisa lihloba:

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Lijo tse bakang makhopho

Lijo tse amanang le ho qala ha makhopho ke lijo tse thusang ho bokella mafura letlalong, e leng lijo tse kang:

• Linate;
• Tsokolate;
• Lihlahisoa tsa lebese, joalo ka lebese, chisi le yogurts;
• Lijo tse mafura ka kakaretso, joalo ka lijo tse halikiloeng, lisoseje, lijo tse bobebe;
• Nama e khubelu le mafura a kana;
• Linoko;
• Lipompong kapa lijo tse ling tse nang le index e phahameng ea glycemic.

Ho phekola makhopho ho bohlokoa hape ho boloka letlalo le se na litšila, ho sebelisoa lihlahisoa tse loketseng mofuta oa letlalo letsatsi le leng le le leng. Ho ithuta ho hloekisa letlalo bona: U ka hloekisa letlalo joang ka makhopho.

Leha ho le joalo, kalafong ea makhopho ho kanna ha hlokahala hore ho sebelisoe litekanyo tse phahameng tsa vithamine A, joalo ka tse fetang 300,000 IU ka letsatsi bakeng sa kalafo, kamehla ka khothatso ea bongaka.

Bona pheko e ntle ea lehae ea makhopho ho: Pheko ea lapeng ea lihloba (makhopho)