Lijo Tse Phekolang Mahlaba
Litaba
Maqhubu a etsahala ka lebaka la ho honyela kapele le bohloko ha mesifa mme hangata e hlaha ka lebaka la khaello ea metsi ka hara mesifa kapa ka lebaka la boikoetliso bo matla ba 'mele. Bothata bona maemong a mangata ha bo hloke kalafo ea bongaka, mme bo ka qojoa ka ho ja lijo tse fapaneng tse thibelang le ho phekola mahlaba.
O raese e sootho, linate tsa Brazil, tomoso ea biri, makotomane le habore ke lijo tse folisang maloetse hobane li ruile Thiamine, vithamine e khonang ho thibela ho qala ha bohloko ba mesifa. Ntle le moo, ho bohlokoa ho ja lijo tse nang le magnesium, potasiamo, sodium le calcium ka mokhoa o leka-lekaneng, ho netefatsa ho honyela ho hoholo ha mesifa le ho fokotsa sekhahla sa mahlaba.
Lijo tse nang le potassium
Lijo tse nang le calciumTafole ea seo u lokelang ho se ja ho emisa mahlaba
Tafoleng e latelang ho na le mehlala ea lijo tseo u lokelang ho li ja ho ntlafatsa boleng ba tšusumetso ea methapo e lebisang mokokotlong oa mesifa. Tsena li tlameha ho sebelisoa ka tsela e leka-lekaneng, ho netefatsa ho monya limatlafatsi hamolemo.
| Lijo tse nang le potassium | Linate tse tala kapa tse halikiloeng, makotomane, li-avocado, lihoete, tee e ntšo, linaoa, sesepa sa phofshoana |
| Lijo tse nang le calcium | Lebese le lihlahisoa tsa lona, broccoli, lijo tsa tlhapi, li-flakes tsa lijo-thollo, molasses ea 'moba, lupins |
| Lijo tse nang le sodium | Majoe a leoatle, mehloaare, nama e omisitsoeng, moro, lebese le halikiloeng, bologna, ham, ham, letsoele la Turkey |
| Lijo tse nang le magnesium | Almond, makotomane, linate tsa Brazil, li-chickpea, linaoa tsa soya, kokoana-hloko ea koro, matokomane |
Ho noa metsi a mangata letsatsi lohle ho boetse ho thusa ho felisa likerempe, hobane e 'ngoe ea lisosa tse kholo tsa ketsahalo eo ke ho felloa ke metsi' meleng.
Ho etsa tlhahlobo ea mali ke mokhoa o motle oa ho netefatsa hore masapo a bakoa ke khaello ea mali. Kahoo, haeba ho hlokahala, ho khothalelitsoe ka tšepe. Ka mokhoa o ts'oanang, ho kgothaletswa ho ja lijo tse nang le tšepe tse ngata joalo ka nama e khubelu, ka mohlala.
Lenaneo la ho loants'a cramps
Mokhoa o motle oa ho loants'a maqhubu ka tsela ea tlhaho ke ho eketsa lijo tsena bophelong ba hau ba letsatsi le letsatsi. Se latelang ke mohlala oa lenane le ka khothatsang:
- Lijo tsa hoseng: Khalase e le 'ngoe ea lero la lamunu, bohobe bo 1 bo sootho le selae se le seng sa chisi le selae se le seng sa letsoele la koae la koae
- Kopano: Linate tsa 2 tsa Brazil, li-biscuits tse 3 tsa letsoai le metsi, tee e ntšo e natefisitsoeng ka mololi oa 'moba
- Lijo tsa mots'eare: 3 tablespoons ea raese e sootho le broccoli, 1 linaoa scoop, 1 nama e halikiloeng ea Turkey, salate e tala le mehloaare
- Lijo tsa mots'eare: banana smoothie le lialmonde tse otliloeng,
- Lijo tsa mantsiboea: sopho ea meroho e entsoeng ka lihoete, zucchini, eiee le khoho e halikiloeng ebe o eketsa khaba e le 1 ea kokoana-hloko ea koro, e seng e le poleiting
- Lijo tsa mantsiboea: 1 yogurt e sa hlapolloang le linate tse khethiloeng
Mokhoa o motle oa ho ja lijo tsena ke ho lula o hlahloba mola o mong le o mong oa tafole e kaholimo, e leng lijo tseo u ka li kenyang lijong tse ling tsa letsatsi.
E Khothalletsoa Ho Uena
Herniation ea Boko
