Letlalo le mafura, u ka ja eng?

Litaba

• Seo u ka se jang
• Vithamine A
• Zinki
• Li-vithamine C le E
• Lihlahisoa tsohle
• Omega 3
• Seo u sa lokelang ho se ja

Ho thusa ho laola letlalo le mafura, lijo li tlameha ho ba le limatlafatsi tse ngata tse kang livithamini A, C le E, tse nang le li-antioxidants tse matla hape tse sebetsang ho lekanyetsa tlhahiso ea sebum ke litšoelesa tse sebaceous.

Menontsha ena e teng lijong tse kang lihoete, lilamunu le lipapaya, empa hape hoa hlokahala ho tlosa lijo tse seng ntle letlalong, joalo ka chokolete le phofo e tšoeu, lenaneng.

Seo u ka se jang

Vithamine A

Vithamine A ke phepo ea bohlokoa bakeng sa ho boloka bophelo bo botle ba letlalo, manala le moriri, e le eona phepo e ka sehloohong ea ho thibela makhopho. E fumaneha lijong tsa lamunu le tse tšehla, joalo ka lihoete, lipapaya, limango, tamati, sebete le mahe a linotši. Sheba lenane le felletseng la lijo tse nang le vithamine A. e ngata

Zinki

Lijo tse nang le zinki e tlase li hlasimolla ponahalo ea makhopho, haholo makhopho a nang le boladu le ho ruruha ho hoholo, mme ho hlokahala ho eketsa ts'ebeliso ea lijo tse kang peo ea mokopu, nama, matokomane le lialmonde.

Li-vithamine C le E

Ke li-antioxidants tse matla tse fokotsang botsofali ba letlalo le ho potlakisa pholiso, ho ba teng lijong tse kang lamunu, phaenapole, mandarin, sirilamunu, avocado, linate, lehe.

Lihlahisoa tsohle

Hobane li na le index e tlase ea glycemic, lithollo tse felletseng tse kang raese e sootho, bohobe bo sootho le pasta e felletseng li thusa ho laola maemo a tsoekere ea mali, e leng se ratang tlhahiso e nyane ea lihormone tse hlohlelletsang tlhahiso ea oli letlalong.

Omega 3

Omega-3 ke mafura a khahlanong le ho ruruha a teng lijong tse kang chia, flaxseed, sardine, tuna, salmon, linate, oli ea mohloaare le avocado, e thusang ho folisa makhopho le ho thibela ponahalo ea ho ruruha ho hocha letlalong.

Seo u sa lokelang ho se ja

Lijo tse lokelang ho qojoa ke tse nang le tsoekere e ngata, phofo e tšoeu le mafura a mabe joalo ka:

• Tsoekere: lipompong ka kakaretso, lino-mapholi, maro a liindasteri, phofo ea chokolete e phofshoana;
• Phofo e tšoeu: bohobe bo bosoeu, likuku, likuku, lihlahisoa tsa bohobe;
• Lioli tsa meroho tse hloekisitsoeng, joalo ka oli ea soya, poone le soneblomo;
• Lebese le lihlahisoa tsa lebese, haholo-holo tse sitsoeng, kaha li hlohlelletsa keketseho le ho mpefala ha makhopho;
• Lijo tse nang le iodine e ngatajoalo ka lijo tsa leoatleng, lijo tsa leoatleng le biri.

Lijo tse nang le phofo le tsoekere li lokela ho qojoa hobane hangata ke lijo tse nang le index e phahameng ea glycemic, e hlohlelletsang tlhahiso ea lihormone tse kang insulin le IGF-1, tse eketsang mafura a letlalo le ho hlasimolla boima ba 'mele. Bona tafole e felletseng e nang le lethathamo la lijo tsa glycemic.

Bakeng sa ho ba le letlalo le letle, ba bangata ba hloka mekhoa ea litlolo le ts'ebeliso ea lihlahisoa tsa tlhokomelo ea letlalo, kahoo fumana hore na ke liphekolo life tse loketseng mofuta o mong le o mong oa makhopho.