Ke 'nete e tsebahalang hore motho e mong le e mong o batla ho bonahala a le monyenyane le e motle halelele kamoo ho khonehang. Kajeno, hoo e batlang e le motho e mong le e mong o leka ho latela se sebelisoang, kamoo boima bo fetohang kateng, ho leka ho itšireletsa ho tsofala pele ho nako.
Ka tlhaho, ho tsamaisa tsela e nepahetseng ea bophelo , ho hlokahala hore u je ka tsela e loketseng. Ka lebaka leo, ho na le lihlopha tse itseng tsa lihlahisoa tse ntle le tse kotsi. Hape ho nolofalletsa hore u tsebe hore na ke lijo life tseo u li hlokang ho sireletsa bophelo ba hao le botle, re u fa tlhahiso ea rona.
Lijo tse nepahetseng
Lihlahisoa tse molemo ka ho fetisisa bakeng sa bophelo bo botle li kenyelletsa litholoana le monokotšoai: liapole, morara, kharenate, lamunu, lemon, banana, persimmon, phaenepple, kiwi, li-raspberries, blueberries, currants, cloudberries, cranberries, sea buckthorn, cherries le fragole. Li na le livithamine tse ngata, lik'habohaedreite, metsi a hlophisitsoeng le tsoekere ea tlhaho. Ho phaella moo, litholoana le monokotsoai li tlatsetsa ho ntlafatsong ea moriana oa pelo, methapo ea pelo, ho ntlafatsa pono, ho matlafatsa ts'oaetso, ho thusa mosebetsi o sebetsang oa boko, ho hloekisa 'mele oa chefo le chefo.
Lihlahisoa tsa lijo tse nang le phepo hantle li nkoa e le meroho e tala kapa e chesitsoeng: hop, lihoete, turnips, beet le likomkomere. Fiber le livithamine ho tsona li thusa 'mele ho cheka lijo le ho thibela tsoelo-pele ea maloetse a mangata.
E 'ngoe ea lijo tse phelisang hantle le tse nang le phepo e' nile ea nkoa e le mahe a linotši, le lihlahisoa tse ling tsa ho noa linotsi. Ka linako tse ling matla a bona a bohlokoa ho feta nama leha e le efe, litlhapi, lihlahisoa tsa lihoho, joalo-joalo, li etsa mosebetsi oa litho tsa ka hare, ho hloekisa mali, ho eketsa tšoaetso ea mafu.
Lijo tsa leoatle le tsona li nkoa e le sehlahisoa se phetseng hantle Ho eona, likokoana-hloko tse ngata le li-macro, li-vithamine le limatlafatsi li leka-lekaneng, boholo ba tsona bo phahameng ho feta meroho kapa litholoana. Seaweed e loana le k'holeseterole, e tlosa slag e sa hlokahaleng 'meleng' me e thusa mala ho sebetsa, ho ntlafatsa mekhoa e nahanang, e na le phello e ntle mosebetsing oa tsamaiso ea methapo le ho thusa ho tšoara maloetse a qoqotho.
Lihlahisoa tsa lijo tse phetseng hantle
Tse ling tsa lihlahisoa tsa bophelo bo botle, lipeo tse sa tšoaneng li tsejoa hape. Tsena ke li-folaxe, peō ea poppy, peo ea sesame, peo ea mokopu le peo ea soneblomo. Li na le mafura, liprotheine tse molemo haholo boleng le ho fokotsa matla ho feta nama. 'Me ka khalsiamo, mohlala, peo ea sesame le peō ea poppy e feta lebese.
Moeta-pele har'a lihlahisoa
Ha e le hantle, haeba u etsa qeto ea ho ja lijo tse phetseng hantle, u se ke ua lebala ka litlhapi, haholo-holo leoatle. E na le liprotheine tsa bohlokoa, li -vithamine , mafura a acids (omega-3, omega-6), tse nkiloeng ka ho feletseng ke 'mele le ho li tlatsa ka phosphorus, iodine, tšepe le lintho tse ling tse molemo.
Sheba seo u se jang, leka ho ja lijo tse phetseng hantle 'me u phele hantle.