Mekhoa e 7 ea ho fokotsa takatso ea ho ja lipompong

Litaba

• 1. Ja yoghurt e se nang lijo letsatsi le letsatsi
• 2. ja lijo tse felletseng
• 3. Fokotsa ts'ebeliso ea hau ea tsoekere le lik'habohaedreite tse bonolo
• 4. Sebelisa limela tsa banana tse tala
• 5. Sebelisa habore
• 6. Ja lipeo le linate
• 7. Ho nka li-probiotics ka li-capsules

Mokhoa o sebetsang haholo oa ho fokotsa takatso ea ho ja lipompong ke ho ntlafatsa bophelo ba limela tsa mala, ho ja yoghurt ea tlhaho, ho noa tee e sa tsoakoang le metsi a mangata ka mohlala, hore boko bo khaotse ho amohela tšusumetso ea ho ja lijo tse nang le lik'habohaedreite tse monate haholo. , ka hona ho roba mokoloko oa litloaelo tse mpe tseo ka tloaelo ho leng thata ho li hanela le ho li senya.

Ka lehlakoreng le leng, lijo tse nang le fiber, litholoana le li-probiotic li khona ho fetola libaktheria tse phelang mala, ho li etsa hore li ntše lintho tse fokotsang takatso ea ho ja lipompong tse ngata, ka hona ho laola tlala le ho khora hape ho thusa ho boima ba 'mele.

Kahoo, mona ke malebela a 7 a hore na u ka ba le limela tsa 'mele joang hore u felise bokhoba ba hao ba lipompong:

1. Ja yoghurt e se nang lijo letsatsi le letsatsi

Li yogurts tsa tlhaho li entsoe feela ka tomoso ea lebese le lebese, e leng libaktheria tse ntle bakeng sa mala. Kahoo, ho nka e 'ngoe ea li-yogurt letsatsi le leng le le leng ho eketsa palo ea libaktheria tse ntle tse fihlang mala, e leng se etsang limela tse ntseng li phela hantle.

Ntle le moo, yogurt ea tlhaho ha e na tsoekere kapa litlatsetso tsa maiketsetso kapa 'mala, o tsoelang pele ho thusa bophelo bo botle ba mala. Ho fapana ka lijo, likhetho tse ntle ke ho otla yogurt ea tlhaho ka litholoana tse ncha ho eketsa tatso kapa ho e natefatsa ka mahe a linotši hanyane. Bona mokhoa oa ho hlahisa yoghurt ea tlhaho e entsoeng ka mokhoa o bonolo le o sebetsang.

2. ja lijo tse felletseng

Lijo tse felletseng li na le fiber, limatlafatsi tse sebeletsang e le lijo tsa libaktheria tse ntle tsa mala. Kahoo, ho ba le lijo tse nang le fiber e ngata ho thusa ho eketsa bongata ba libaktheria tsena, kaha li tla fepa hantle 'me li ngatafale kapele.

Keletso e ntle ke ho chencha raese e tloaelehileng le pasta bakeng sa mofuta oohle hobane li na le lik'habohaedreite tse seng bonolo ha li hlophisoa. Nako le nako ha re ja lik'habohaedreite tse bonolo, joalo ka tse teng ka bohobe, kuku, raese le pasta, libaktheria tsa mala tse silang k'habohaedreite li eketseha ka bongata, ebe re qala ho kopa lipompong tse ngata bakeng sa 'mele, hobane ke tsona tse tla li fepa le ba phedise.

3. Fokotsa ts'ebeliso ea hau ea tsoekere le lik'habohaedreite tse bonolo

Ho fokotsa ts'ebeliso ea tsoekere le lik'habohaedreite tse bonolo, joalo ka bohobe bo bosoeu, li-cookie tse kentsoeng, pasta, likuku le lijo tse bobebe, ho baka hore libaktheria tse mpe ka maleng li se fepe haholo, li bake hore li fokotsehe ka bongata.

Ka lebaka leo, takatso ea ho ja lipompong ea fokotseha hobane libaktheria tsena tse mpe ha li sa tla hlola li ntša lintho tse eketsang takatso ea lipompong. Ntle le moo, libaktheria tse ntle li na le monyetla oa ho ikatisa le ho phela ka maleng, ho ntlafatsa bophelo bo botle ka kakaretso.

4. Sebelisa limela tsa banana tse tala

Green banana biomass ke lijo tse nang le starch e sa thibeleng, mofuta oa fiber e sebetsang e le lijo tsa libaktheria tse ntle tsa mala. Ntle le moo, likhoele li eketsa maikutlo a ho khora le ho fokotsa tlala, ho etsa hore litakatso tsa lipompong li lule hole.

Biomass e ka sebediswa ho diresepe tse kang mahobe, brigadeiro, stroganoff le ho nona moro le sopho. Ithute ho etsa limela tsa banana tse tala lapeng.

5. Sebelisa habore

Li-oats li na le inulin e ngata, mofuta oa faeba e hlohlelletsang ho hlahisa libaktheria tse molemo tsa mala le ho fokotsa likokoana-hloko, ntle le ho tlisa melemo e kang ho theola k'holeseterole le triglycerides, ho thibela mofetše oa colon le ho eketsa ho monya liminerale ka maleng.

Ntle le habore, inulin e ka fumanoa lijong tse kang eiee, konofolo, tamati, libanana, harese, koro le mahe a linotši. Bona melemo eohle ea hau mona.

6. Ja lipeo le linate

Peo e kang chia, flaxseed, sesame le peo ea soneblomo li na le magnesium e ngata, diminerale e hlohlelletsang tlhahiso ea serotonin, hormone e fanang ka maikutlo a boiketlo le ho ntlafatsa maikutlo. Ka lebaka leo, takatso ea ho ja lipompong ea fokotseha.

Li-chestnut le litholoana tse ling tsa oli, tse kang lialmonde, makotomane le walnuts, ntle le ho ba le magnesium e ngata, le tsona li na le zinc, selenium le omega-3, limatlafatsi tse hlokahalang ho fokotsa khatello ea maikutlo le matšoenyeho, ho etsa hore litakatso tsa lipompong le tsona li lule li laoloa.

7. Ho nka li-probiotics ka li-capsules

Li-probiotic ke libaktheria tse ntle bakeng sa mala mme, ntle le lijo tsa tlhaho joalo ka yogurt, kefir le kombucha, li ka fumaneha ka sebopeho sa li-capsules kapa phofo, 'me li ka sebelisoa e le li-supplement lijong.

Ha u noa li-supplements tsena, libaktheria li fihla maleng 'me lia ikatisa, li etsa limela tsa mala tse phetseng hantle. Mehlala e meng ea li-probiotic tse fumanoang li-pharmacy le mabenkeleng a phepo e nepahetseng ke Floratil, PB8 le Prolive, hape ho na le li-probiotic tse entsoeng ka ho kopanya li-pharmacy, tse hlahisitsoeng ho latela tataiso ea ngaka kapa setsebi sa phepo.

Sheba malebela ana le a mang video e latelang:

Ho bohlokoa ho hopola hore ntle le lijo, ho bohlokoa hape ho ikoetlisa khafetsa ho ntlafatsa tlhahiso ea lihormone le ho fokotsa khatello ea maikutlo, e leng se tlatsetsang ho fokotsa takatso ea ho ja lipompong.