Lijo tse khahlanong le ho ruruha: mefuta e 8 e sa lokelang ho haelloa lijong
Litaba
- Lethathamo la lijo tse laolang ho ruruha
- Lenaneo la lijo ho fokotsa ho ruruha
- Sheba limela tse ling tsa meriana tse loantšang ho ruruha ho: Natural anti-inflammatory.
Lijo tse khahlanong le ho ruruha, joalo ka safrone le konofolo ea macerated, li sebetsa ka ho fokotsa tlhahiso ea lintho 'meleng tse hlohlelletsang ho ruruha. Ntle le moo, lijo tsena li thusa ho matlafatsa sesole sa 'mele, se etsa hore' mele o hanele mafu a sefuba, ntaramane le mafu a mang.
Lijo tsena li bohlokoa hape kalafong ea mafu a ho ruruha joalo ka ramatiki ea lefu la masapo, kaha a thusa ho fokotsa le ho thibela bohloko ba manonyeletso bo hlahang lefu lena.
Lethathamo la lijo tse laolang ho ruruha
Lijo tse laolang ho ruruha li na le lintho tse ngata tse kang allicin, omega-3 fatty acids le vithamine C, joalo ka:
- Litlama, joalo ka konofolo e mashed, safrone, kheri le onion;
- Litlhapi tse ruileng ka omega-3, joalo ka tuna, sardine le salmon;
- Peo ea Omega-3, joalo ka folaxe, chia le sesame;
- Litholoana tsa Citrus, joalo ka lamunu, acerola, guava le phaenapole;
- Litholoana tse khubelu, joalo ka kharenate, mahapu, ciliegia, fragola le morara;
- Litholoana tsa oli, joalo ka li-chestnut le walnuts;
- Meroho joaloka broccoli, cauliflower, k'habeche le ginger;
- Oli ea kokonate le oli ea mohloaare.
Ho matlafatsa boits'ireletso ba mmele le ho loants'a mafu a hlabang, o lokela ho ja lijo tsena letsatsi le letsatsi, o ja litlhapi makhetlo a 3 ho isa ho a 5 ka beke, o eketsa peo ho lisalate le yoghurts, le ho ja litholoana kamora ho ja kapa ho ja lijo tse bobebe.
Lenaneo la lijo ho fokotsa ho ruruha
Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 a phepo e khahlanong le ho ruruha:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | yoghurt ea tlhaho ea smoothie e nang le fragole tse 4 + selae se le seng sa bohobe bo felletseng le chisi ea minas | kofi + e sa tsoekere e nang le mahe a 2, langa le le lej le oregano | kofi e sa tsoekere + 100 ml ea lebese + 1 cheese crepe |
| Seneke sa hoseng | Banana e le 1 + 1 col ea sopho ea pere ea linate | 1 apole + li-chestnut tse 10 | 1 khalase ea lero le tala |
| Lijo tsa mots'eare | Sengoathoana sa 1/2 sa salemone e halikiloeng + litapole tse halikiloeng le litamati, eiee le pelepele, tse nōkiloeng ka litlama tse ntle le konofolo | 4 col ea raese e sootho + 2 col ea sopho ea linaoa + khoho e halikiloeng le mongobo oa langa le le lej le basil | Pasta ea tuna e nang le mongobo oa pesto + salate e tala e tšetsoeng oli ea mohloaare |
| Seneke-thapama | Khalase e le 1 ea lero la lamunu + lilae tse 2 tsa chisi e halikiloeng ka oli ea mohloaare, oregano le tamati e khethiloeng | yoghurt ea tlhaho le mahe a linotši + 1 col ea sopho ea oat | kofi e sa tsoekere + 1 tapioca e nyane le lehe |
Ntle le ts'ebeliso e ntseng e eketseha ea lijo tse khahlanong le ho ruruha, ho bohlokoa hape ho fokotsa ts'ebeliso ea lijo tse eketsang ho ruruha 'meleng, tseo haholo-holo e leng nama e sebetsoang, joalo ka boroso, boroso le bacon, lijo tse lokiselitsoeng tse nang le mafura. tse kang lasagna, pizza le hamburger le lijo tse potlakileng. Ithute ho etsa lijo tse khahlanong le ho ruruha.
Sheba limela tse ling tsa meriana tse loantšang ho ruruha ho: Natural anti-inflammatory.
E Khothalletsoa Ho Uena
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