Litaba

Lumela bohle ~ Ke Leo ea ratang ho eta le liphoofolo tse ruuoang lapeng!

Tsebo ea lichelete eo ke e arolelanang le uena kajeno e bohlokoa haholo, empa haholo, e hlokahala haholo hore batsoali ba lintja ba tsebe!Ke feela ha re tseba seo ba hlileng ba se hlokang, re ka ba fepa hamolemo, kahoo re u khothalletsa hore u fetise litaba tsa taba ena.

1, protheine

Hoo e ka bang karolo ea 20 lekholong ea 'mele oa ntja e entsoe ka protheine, 'me ho haella ha protheine ho ka lebisa ho fokotseng sesole sa' mele, tšoaetso ea letlalo, 'me lintja tse nyenyane li atisa ho tšoaroa ke letšollo le likokoana-hloko.

Lijo tse nang le protheine e ngata: khoho, nama ea khomo, letata, mmutla, tlhapi, pelo ea liphoofolo, tofu le mahe, lihlahisoa tsa lebese.

2. Mafura

Matla a makhetlo a mabeli ho feta lik'habohaedreite le liprotheine, joalo-joalo Haeba ho se na mafura a lekaneng, letlalo le tla omella habonolo le ho tšoaroa ke mafu a letlalo.Ho phaella moo, e ka boela ea lebisa ho fokotseha ha ho itšireletsa mafung 'me ea baka lefu la pelo, lefu la tsoekere le mafu a mang, empa ela hloko hore u se ke ua ja mafura a mangata ho ntja ea hau.

Lijo tse nang le mafura a mangata;oli ea peanut, oli ea soya, oli ea mohloaare, oli ea canola, oli ea folaxe, oli ea kokoana-hloko ea koro.

3. Lik'habohaedreite

Li-carbohydrate ke mohloli oa matla bokong le mesifa.Lintja ha li hloke lik'habohaedreite, empa ho ja tse ngata ho tla senya tekanyo ea phepo e nepahetseng le ho eketsa moroalo ho manyeme.

Litapole li na le lik'habohaedreite tse ngata;lijo-thollo, litapole, litapole, pherese, li-yam, tsoekere, oatmeal, nyalothe, joalo-joalo.

Li-vithamine

Ke habohlokoa ho fa ntja ea hau tekanyo e nepahetseng ea livithamine tse qhibilihang metsing letsatsi le leng le le leng.Ho fapana le hoo, ha ho hlokahale hore u fe ntja ea hao lijo tsa letsatsi le letsatsi tsa livithamine tse qhibilihang ka mafura, tse ntšoang ka maleng 'me li ka baka letšollo.

Li-vithamine tsa 14 tsa bohlokoa bakeng sa lintja li kenyelletsa;Vithamine A, Vithamine D, Vithamine E, Vithamine K, Vithamine C, Vithamine B, le Vithamine H. Ntle le Folic Acid, livithamine tse ling kaofela li ka etsoa 'meleng.

Liminerale

Limatlafatsi tse ke keng tsa etsoa 'meleng' me li bohlokoa bakeng sa bophelo.Liminerale li fumaneha metsing kapa mobung.Li lokela ho nkoa ka mokhoa o itekanetseng, empa haeba li nkiloe ho feta tekano, li ka baka mafu.

Lintja li hloka ho ja liminerale;calcium, phosphorus, potasiamo, tšepe, sodium, magnesium, zinki le liminerale tse ling.

Metsi

Ka sebele re mochesong o phahameng ka ho fetisisa oa lehlabula, kaofela ha rona re lokela ho ba le mekhoa ea rona ea ho ipholisa, metsi a nooang ke tsela e molemohali ea ho pholisa, metsi ke karolo e kholo ea 'mele le lintja li ka ba le metsi a ka bang 60%. mebele ya bona.Lintja li ka qeta beke li sa je, empa eseng ha li sa noe metsi beke kaofela.

Liliba tsa metsi tse ikemetseng li molemo bakeng sa bophelo bo botle ba katse ea hau, empa hafeela mong'a lona a latela lenaneo le thata la ho hloekisa, tlhokomelo le tlhokomelo.Le hoja ho na le sefe ka hare ho mochine oa metsi ho hloekisa metsi, ho ntse ho tla ba le litšila le li-deposit tsa limescale leboteng le ka hare le likarolo tsa mochine.Ka hona, ho bohlokoa ho hloekisa ka botlalo bokahare ba mochini le khatriji ea sefa matsatsi a mang le a mang a 'maloa ho netefatsa hore metsi a hloekile.