Melemo e 7 ea Metsi a Likomkomere: Lula U Nolofalitsoe 'me U Phetse Hantle

Litaba

• 1. E o boloka o le metsi.
• 2. E thusa ho fokotsa boima ba 'mele.
• 3. E fana ka li-antioxidants.
• 4. E ka thusa ho thibela mofetše.
• 5. E theola khatello ea mali ea hau.
• 6. E tšehetsa letlalo le phetseng hantle.
• 7. E matlafatsa bophelo ba masapo.

Kakaretso

Metsi a likomkomere ha a sa le bakeng sa li-spas feela. Batho ba bangata ba thabela seno sena se phelisang hantle, se khathollang hae, hona hobaneng? E monate ebile e bonolo ho e etsa.

Mona ke litsela tse supileng tsa metsi a likomkomere tse ruisang 'mele oa hau molemo.

1. E o boloka o le metsi.

'Mele oa hau o sitoa ho sebetsa hantle ntle le metsi. Batho ba bangata ba lokela ho ikemisetsa ho noa likhalase tsa metsi tse tšeletseng ho isa ho tse robeli ka letsatsi, ho latela American Academy of Family Physicians. Rea tseba hore re lokela ho noa metsi letsatsi lohle, empa ka linako tse ling metsi a hlakileng a bora. Ho eketsa likomkomere ho e fa tatso e eketsehileng, ho u khothaletsa ho noa ho feta.

2. E thusa ho fokotsa boima ba 'mele.

Haeba u leka ho theola boima ba 'mele, ho tlosa lino-mapholi tse tsoekere, lino-mapholi, le maro ka metsi a likomkomere ho ka u thusa ho fokotsa lik'hilojule tse tebileng lijong tsa hau.

Ho lula u le metsi ho boetse ho u thusa hore u ikutloe u khotsofetse. Ka linako tse ling 'mele oa hau o ferekanya lenyora le tlala. U ka utloa eka u lapile, athe u hlile u nyoriloe.

U tla tseba phapang joang? Finyella khalase e telele ea metsi a likomkomere pele. Haeba tlala ea hau e fela kamora ho qeta seno, o ne o nyoriloe. Haeba u ntse u lapile, u tla tseba hore ke tlala.

3. E fana ka li-antioxidants.

Antioxidants ke lintho tse thusang ho thibela le ho liehisa tšenyo ea sele ho tsoa khatello ea mali e bakoang ke li-radicals tsa mahala. Ho imeloa kelellong ho ka lebisa maemong a sa foleng a kang:

• mofetše
• lefu la tsoekere
• lefu la pelo
• Lefu la Alzheimer
• ho senyeha ha mahlo

Lipatlisiso li bontšitse hore li-antioxidants li ka khona ho etsolla kapa ho emisa tšenyo ena. Ke kahoo u lokelang ho ja litholoana le meroho ka li-antioxidants. Likomkomere li oela sehlopheng sena. Ba ruile ka:

• vithamine C
• beta carotene
• mankanese
• molybdenum
• li-antioxidants tse ngata tsa flavonoid

4. E ka thusa ho thibela mofetše.

Liphuputso tse ling tsa pejana li fana ka maikutlo a hore likomkomere li ka thusa ho loantseng mofetše. Hammoho le li-antioxidants, likomkomere le tsona li na le metsoako e bitsoang cucurbitacins le sehlopha sa limatlafatsi tse bitsoang lignans, tse ka bang le seabo ho re sireletsa mofetše. Phuputso e 'ngoe ho Journal of Cancer Research e khothalelitse hore phepo ea flavonoid fisetin, e fumanoang likomkomere, e ka thusa ho fokotsa tsoelo-pele ea mofetše oa senya.

5. E theola khatello ea mali ea hau.

Ntho e 'ngoe e tlatsetsang khatello e phahameng ea mali ke ho ba le letsoai le lengata haholo (sodium) le potasiamo e nyane haholo lijong tsa hau. Letsoai le feteletseng le etsa hore 'mele oa hau o tšoare maro, e phahamisang khatello ea mali. Potassium ke electrolyte e thusang ho laola palo ea sodium e bolokiloeng ke liphio.

Likomkomere ke mohloli o motle oa potasiamo. Ho noa metsi a likomkomere ho thusa 'mele oa hau ho fumana potasiamo e ngata, ho ka thusang ho theola khatello ea mali ea hau.

6. E tšehetsa letlalo le phetseng hantle.

Metsi a likomkomere a ka thusa ho thoba letlalo la hau ho tsoa kahare. Ho lula u le metsi ho thusa 'mele oa hau ho ntša chefo le ho boloka letlalo le phetse hantle. Likomkomere le tsona li na le asiti ea pantothenic kapa vithamine B-5, e sebelisitsoeng ho phekola makhopho. Senoelo se le seng sa likomkomere tse sehiloeng se na le liperesente tse 5 tsa boleng ba letsatsi le letsatsi ba vithamine B-5.

7. E matlafatsa bophelo ba masapo.

Likomkomere li na le vithamine e ngata K. Ha e le hantle, kopi e le 'ngoe ea likomkomere e nang le likotoana e na le liperesente tse ka bang 19 tsa boleng ba letsatsi le letsatsi bo khothalletsoang. 'Mele oa hau o hloka vithamine K ho thusa ho theha liprotheine tse hlokahalang ho etsa masapo le lisele tse phetseng hantle hape le ho thusa mali a hao ho koala hantle. Ke tsela efe e molemo ea ho fumana vithamine ee ho feta ka ho khatholla metsi a likomkomere?