8 Mafu a bakoang ke khaello ea phepo ea bana

Litaba

• 1. Botenya
• 2. Phokolo ea mali
• 3. Lefu la tsoekere
• 4. Cholesterol e phahameng
• 5. khatello ea mali
• 6. Ho hlobaela le ho hema ka thata
• 7. Ramatiki, lefu la masapo le bohloko ba manonyeletso
• 8. Mathata a ho ja

Lijo tse fokolang tsa ngoana ea ntseng a hola le mocha li ka baka mafu a sitisang kholo ea bona ea 'mele le kelello, ntle le ho baka mathata a tebileng bophelong ba batho ba baholo.

Joalokaha e ntse e le nts'etsopele, mmele oa bana le bacha o angoa habonolo ke liphetoho, 'me lijo ke eona tsela e ka sehloohong ea ho ntlafatsa kholo le thuto e phetseng hantle. Ka hona, mona ke mafu a mantlha ao phepo e fosahetseng e ka a bakang le seo o lokelang ho se etsa ho qoba:

1. Botenya

Botenya ke bothata bo ka sehloohong bo lebisang ho mafu a mang, a kang lefu la tsoekere, khatello ea kelello le mathata a pelo. Ntle le moo, ho ba motenya haholo, hammoho le lisakerete, ke sesosa se seholo sa kotsi ea mofetše.

Ho thibela botenya nakong ea bongoana le bohlankaneng, khetho e lokela ho fuoa lijo tsa tlhaho tse nang le lihlahisoa tse seng li lokiselitsoe hantle, joalo ka li-cookie, lino tse bobebe, ice cream, boroso le boroso, mohlala. Ho khothaletsa bana ho nka lijo tse bobebe tse entsoeng hae ho ea sekolong ke tsela e ntle ea ho theha mekhoa e metle le ho qoba ho fetella ha hlama, tsoekere le lijo tse halikiloeng tse rekisoang sekolong.

2. Phokolo ea mali

Phokolo ea mali ea masea e tloaelehile mme hangata e hlaha ka lebaka la khaello ea tšepe lijong, tse teng haholo lijong tse kang nama, sebete, lijo tse felletseng, linaoa le meroho e metala e lefifi, joalo ka parsley, spinach le arugula.

Ho ntlafatsa phepelo ea tšepe lijong, o lokela ho khothaletsa ts'ebeliso ea li-steaks tsa sebete sa nama ea khomo hanngoe ka beke, 'me u je litholoana tsa sitrase letsatsi le leng le le leng kamora lijo tsa mots'eare, joalo ka lamunu, phaenapole kapa tangerine, kaha li ruile vithamine C mme li eketsa ho monya tšepe ka maleng. Bona matšoao a mantlha le kalafo ea phokolo ea mali.

3. Lefu la tsoekere

Lefu la tsoekere ke lefu le hlahang haholo ho bana le lilemong tsa bocha ka lebaka la ho nona haholo le ho hloka boikoetliso. Ntle le keketseho ea ts'ebeliso ea tsoekere, e boetse e hokahane le ts'ebeliso e kholo ea lijo tse nang le phofo, joalo ka bohobe, likuku, pastas, pizza, li-snacks le pie.

Ho e thibela, ho hlokahala ho boloka boima bo lekaneng le ho qoba tšebeliso e fetelletseng ea tsoekere le phofo e tšoeu, ho ela hloko lijo tse nang le lisebelisoa tsena tse ngata, joalo ka cookies, pasta e lokiselitsoeng bohobe, maro a indasteri, lino-mapholi le lijo tse bobebe. Tseba palo ea tsoekere lijong tse jeoang haholo.

4. Cholesterol e phahameng

Cholesterol e phahameng e eketsa menyetla ea ho ba le mathata a pelo, joalo ka lefu la pelo, stroke le atherosclerosis. Bothata bona bo hlaha haholoholo ka lebaka la ts'ebeliso ea lijo tse nang le mafura a haedrojene, joalo ka li-cookie, lijo tse bobebe le lihlahisoa tse sebetsitsoeng, le lijo tse nang le tsoekere kapa phofo e ngata.

Ho thibela le ho ntlafatsa maemo a k'holeseterole e ntle le ho fokotsa k'holeseterole e mpe, khaba e le 'ngoe ea oli ea mohloaare e sa tsoakoang e lokela ho beoa lijong tsa mots'eare le lijong tsa mantsiboea,' me lijo tse kang chestnuts, lialmonde, linate, linate le lipeo tse kang chia li lokela ho kenyelletsoa lijong tse bobebe. flaxseed.

5. khatello ea mali

Matšoao a khatello ea kelello ea bongoaneng a ka bakoa ke mathata a mang, a kang liphio, lefu la pelo kapa la matšoafo, empa e amana haholo le ho ba motenya haholo le ho ja letsoai le feteletseng, haholoholo ha ho na le nalane ea khatello e phahameng ea mali ka lapeng.

Ho e thibela, ho hlokahala hore o boloke boima ba 'mele bo le tlas'a taolo, u qobe ho sebelisa linoko tse lokisitsoeng tse halikiloeng' me u kenye letsoai le lenyane ho litokisetso hae, u khetha linoko tsa tlhaho joalo ka konofolo, eiee, pepere, pelepele le parsley. Ntle le moo, ho hlokahala hore u qobe lijo tse lokisitsoeng tse nang le letsoai le lengata, joalo ka lasagna e hoammeng, linaoa tse seng li entsoe, bacon, boroso, boroso le ham. Fumana hore na ke lijo life tse nang le letsoai le phahameng ka ho fetisisa.

6. Ho hlobaela le ho hema ka thata

Ho hlobaela hangata ho etsahala hobane ho ba motenya haholo ho etsa hore ho be thata ho hema ka lebaka la ho bokellana ha mafura molaleng le sefubeng. Keketseho ea mafura e hatella phofo, e leng mocha oo moea o fetang ka oona, o thatafalletsa ho hema le ho baka ho tsuba le ho hlobaela.

Tabeng ena, tharollo ke ho theola boima ba 'mele ka ho ja hantle. Bona malebela a ho etsa hore ngoana oa hau a je ntho e ngoe le e ngoe.

7. Ramatiki, lefu la masapo le bohloko ba manonyeletso

Ramatiki hangata e ka amahanngoa le ho ba motenya haholo le ho eketsa ho ruruha 'meleng, ho bakoang ke ho bokella mafura. Ho e qoba, ho a hlokahala ho fuputsa sesosa se ka sehloohong sa bothata le ho laola boima ba 'mele, ntle le ho ja lijo tse khahlanong le ho ruruha, joalo ka litholoana, meroho, tuna, sardine, linate le lipeo. Fumana hore na lijo tse khahlanong le ho ruruha ke eng.

8. Mathata a ho ja

Ho ja hampe, taolo e fetelletseng ea batsoali le tlhoko e kholo ea maemo a hona joale a botle ho beha khatello e kholo ho bana le lilemong tsa bocha, mme e ka sebetsa e le sesosa sa ponahalo ea mathata a kang ho ipolaisa tlala, bulimia le ho itlopa joala.

Hoa hlokahala ho ela hloko boits'oaro ba bacha ho tseba mathata a ho ja, ho hana ho ja kapa linako tsa ho qobelloa. Ho ruta ho ja hantle, ntle le ho shebana le maemo a botle kapa lijo tse thibelang, ke tsela e molemohali ea ho thibela bothata ba mofuta ona.

Mona ke tsela ea ho etsa hore ngoana oa hau a je hantle: