Lijo tse nang le phello ea laxative
Litaba
Lijo tse nang le phello ea laxative ke tse nang le fiber le metsi, tse ratang ho fetela ka maleng le ho thusa ho eketsa molumo oa mantle. Lijo tse ling tse nang le phello ea laxative ke papaya, plum, mokopu, peo ea chia, lettuce le habore, 'me ho bohlokoa hore li kenyellelitsoe bophelong ba letsatsi le letsatsi, hape ho bohlokoa hore lilithara tsa metsi tse 1.5 ho isa ho 2.0 li noe ka letsatsi ., kaha metsi a bohlokoa molemong oa ho faeba likhoele le ho tsamaisa mantle ho pholletsa le mala.
Lijo tse ling tse nang le phello ea laxative le tse lokelang ho kenyelletsoa lijong tsa letsatsi le letsatsi ke:
- Meroho: lettuce, arugula, watercress, khale, broccoli, eggplant le zucchini;
- Lithollo: oats, matlapi a oat, matlapi a koro, poone, lensisi, quinoa;
- Peo: chia, folaxe, sesame;
- Peo ea oli: li-chestnut, matokomane, lialmonde, walnuts;
- Lino: kofi, veine e khubelu, mohope ka mor'a lijo, tee ea lemongrass le cascara e halalelang;
- Litholoana: papaya, feiga, pere, apole, plum, kiwi.
Ntle le lijo tsena, ho ja yogurt e hlakileng bonyane makhetlo a 3 ka beke ho boetse ho thusa ho boloka limela tse ntle tsa mala le ho loants'a ho sokela. Sheba mefuta e meraro ea diresepe bakeng sa litlama tsa tlhaho tse iketselitsoeng.
Hlahloba likhetho tse ling tsa litholoana tse nang le fiber mme li ka ba le phello ea laxative:
Palo ea Faeba ka Litholoana
Tafole e latelang e bonts'a palo ea faeba le metsi ka 100 g ea litholoana:
| Litholoana | Palo ea fiber ka 100 g ea litholoana | Palo ea metsi ka 100 g ea litholoana |
| Papaya | 2.3 g | 88.2 g |
| feie | 2.3 g | 79.1 g |
| Pere | 2.2 g | 85.1 g |
| apole | 2.1 g | 82,9 g |
| plum | 1,9 g | 88.0 g |
| kiwi | 1,9 g | 82,9 g |
| namunu | 1.8 g | 86.3 g |
| Morara | 0,9 g | 78.9 g |
Ho bohlokoa ho hopola hore ts'ebeliso ea fiber e tlameha ho tsamaea le ts'ebeliso e ntle ea metsi, hobane ho sebelisa likhoele tse ngata haholo ho pholletsa le letsatsi ntle le ho noa metsi a lekaneng ho ka baka phello e fapaneng, ho mpefatsa lesapo.
Lijo tse tahang bakeng sa lesea
Ho tloaelehile hore mala a lesea a tiee, 'me ho bohlokoa ho kenyelletsa lijo tse kang:
- Litholoana: Papaya, lamunu, avocado, banana, morara, mahapu, feiga, plum, mahapu, mango, phaenapole;
- Meroho: mokopu, almonde, tamati, likomkomere, k'habeche, spinach, litapole, linaoa tse tala le meroho e makhasi,
- Thollo: Bohobe bo sootho, habore, raese e sootho, pasta e sootho le poone;
- Lijo tsa linaoa: lierekisi, lensisi le linaoa.
Masea a hloka fiber e fokolang ho feta batho ba baholo, 'me a lokela ho ja lijo tse nyane feela tse thathamisitsoeng kaholimo letsatsi ka leng. Ntle le moo, masea a ka holimo ho selemo se le seng a ka ja yogurt ea tlhaho, e nang le likokoana-hloko tse ntlafatsang limela tsa mala le ho loants'a pipitlelano. Sheba mehlala e mene ea litlatsetso tse etselitsoeng masea.
Lenaneo la ho lokolla mala
Tafole e latelang e bontša mohlala oa lenane la matsatsi a 3 le nang le fiber e ngata ho loants'a ho sokela.
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | 1 kopi ea kofi e nang le lebese + selae se le seng sa bohobe ba lijo-thollo le chisi le sesame | vithamine: lilae tse 2 tsa papaya + 1 col ea sopho ea oat + 1/2 khalase ea sopho ea chia + 200 ml ea lebese | Senoelo se le seng sa yoghurt e hlakileng e nang le li-prunes tse 3 + selae se le seng sa bohobe bo felletseng le lehe |
| Seneke sa hoseng | Li-prunes tse 3 + linate tsa cashew tse 5 | Pear e le 'ngoe + linate tse 10 | Likhae tse 2 tsa papaya tse mashed tse nang le tee ea 2 ea chia |
| Lijo tsa mots'eare | 4 col ea sopho e entsoeng ka raese e sootho e nang le broccoli + khoho ka sopho ea tamati + meroho e tlisitsoeng ka oli ea mohloaare | pasta e felletseng e nang le tuna + pesto sauce + salate le k'habeche, morara o omisitsoeng, eggplant le zucchini | puree ea mokopu + pane e halikiloeng + salate e tala ka oli ea mohloaare le poone |
| Seneke-thapama | 1 yogurt ea tlhaho e ntlafalitsoeng ka papaya le kholomo e le 'ngoe ea sopho ea mahe a linotši | Kopi e le 'ngoe ea kofi + likhae tse 2 tsa bohobe bo halikiloeng le lehe + 1 khalase ea tee ea sesame | Avocado Smoothie |
Ntle le yogurt ea tlhaho, kefir le kombucha le tsona li na le li-probiotic, libaktheria tse ntle tse tla thusa ho sebetsa ha mala, ho ntlafatsa maikutlo le ho matlafatsa sesole sa 'mele.
Etsa Bonnete Ba Hore O Shebahala
Gatifloxacin Ophthalmic
