Ba bangata ba lumela hore ha ho hlokahale hore ho jeoa ka masapo a fapane - hobane tekanyo e joalo e bonahala eka e qalile pele e sa amane le bothata bo boholo. Leha ho le joalo, ke ho ja lijo tse fractures tse thusang motho hore a ntlafatse 'mele ka likarolo tsa bohlokoa le ho khothalletsa pholiso e potlakileng sebakeng seo sa bothata.
Netefatsi bakeng sa fractures: lenane le khothalletsoang
E le ho etsa lijo tse nepahetseng bakeng sa mafu a masapo, ke habohlokoa ho utloisisa hore na ke lisebelisoa life tse hlokahalang bakeng sa masapo a rona. Lethathamo lena le kenyeletsa likarolo tse latelang: manganese, zinki, phosphorus, khalsiamo, magnesium, livithamine B6, B9, B12, C, D, K. Hobane'ng? Lintho tsena kaofela li thusa ho fumana khalsiamo le liprotheine-tseo litene tseo 'mele o tla haha methapo ea bone. Ka lebaka lena, lijo tsa fractures e lokela ho ba ka tsela e latelang:
- Ho hlahisa khalsiamo : sardine, saalmon, k'habeche, lialmonde, lebese, lihlahisoa tsa lebese, sesame, spinach.
- Bakeng sa tlhahiso ea magnesiamo : libanana, lihlahisoa tsa lebese, lialmonde le linate tse ling, likokoana-hloko tsa koro, meroho e makhasi, li-carp, shrimp, halibut, flatser, sea bass, herring, mackerel, cod, mahobe a mahobe.
- Ho fumana vithamine D : oli ea tlhapi e le tlatsetso, tlhapi e mafura.
- Bakeng sa zinki : litlhapi tsa leoatleng le lijo tsa leoatleng, peō ea mokopu, li-legumes, li-mushroom, li-groat tsa oat le buckwheat, li-walnuts.
- Ho hlahisa phosphorus : caviar ea litlhapi tsa sturgeon, li-groat tsa oat le buckwheat, sebete sa nama ea nama, chisi, linaoa, mahe a yolk, li-walnuts.
- Ho fumana livithamine B6, B9, B12 : tomoso ea brewer, sebete sa sebete, libanana, linaoa, meroho e makhasi, Brussels le k'habeche, beet, lirase, li-sardine, mackerel, mahe.
- Ho fumana vithamine K : Lihlahisoa tsa lebese tse bolila.
Tabeng ena, lijo ka mor'a ho robeha li lokela ho rua liprotheine-nama, tlhapi le likhoho, tse lokelang ho kopanngoa le meroho le litlama ho ntlafatsa ts'ebetso. Ntho e ngata ho laola 'mele ha ea tšoanelehe, e lekaneng feela ka liphallelo tse 1-2 ka letsatsi. U se ke ua lebala ka li-cottage chisi - ho joalo
Mokhoa o nepahetseng bakeng sa ho robeha ha lesapo: lenane la litšoantšo
Ho etsa bonnete ba hore phepo e fokolang ea mokokotlo, maoto (likhama, matsoho, joalo-joalo) e fane ka liphello, o hloka ho kenyelletsa lihlahisoa tse ling:
- joala;
- tee, kofi;
- lipompong;
- lijo tse mafura.
Lihlahisoa tsena li kena-kenana le khalsiamo ea mafura, 'me nakong ea ho robeha li lokela ho qheleloa ka ntle ho lijo. Ke kamoo u tlang ho khona ho hlaphoheloa nako e khutšoanyane ka ho fetisisa mme u khutlele bophelong bo tloaelehileng.