Bafuputsi ba bangata hona joale ba lumela hore ho ruruha ke sesosa sa mafu 'ohle a sa foleng a akarelletsang lefu la asthma, ramatiki, masapo a mafura, lefu la tsoekere, lefu la pelo, migraines, Alzheimer esita le kankere. Esita le botsofali bo nkoa e le metso ea ho ruruha.
Lingaka tse ling li 'nile tsa bolela sena ka lilemo tse mashome tse kang moholo oa bophelo bo phelisang bo phelisang hantle, Dr. Andrew Weil. O pheliselitse "Lijo tsa ho loantšana le ho ruruha" ho latela Mediterranean Diet (litlhapi, litholoana le li-veggies, linate, lijo tsohle, oli ea mohloaare le veine e khubelu) ka ho hatisa tsoekere le phofo e phethiloeng.
Ho ruruha ke eng
A re ke re talimeng lefu la pelo ho re thusa ho utloisisa ho ruruha, le ho sehlooho se seng sa tšusumetso sa morao tjena ke Dr. Dwight Lundell. O qala ka ho re ha ho tluoa tabeng ea lefu la pelo, mafura le k'holeseterole hase batho ba babe!
Phoso ea sebele ke ho ruruha, 'me ena hase khopolo, empa ke ntho e thata e tiisitsoeng! Ntho e tšosang le ho feta ke hore lijo tse tlase tsa k'holeseterole le mafura a tlase ha li monate feela, li kotsi! Mona o re ka lijo tsena, "Litlhoko tsa lijo tsa nako e telele tse entsoeng ka nako e telele li bakile mafu a ho kula haholo le lefu la tsoekere , liphello tsa lefu la sefe kapa sefe sa histori ka ho shoa, mahlomola a batho le liphello tse bohloko tsa moruo."
Hona ke 'nete e boletsoeng ke ngaka e nang le phihlelo ea ngaka e nang le phihlelo, eseng e' ngoe ea lijo tsa phepo ea lijo! Dr. Lundell o tsoela pele ho re, "Ho sa tsotellehe hore karolo ea 25 lekholong ea baahi e nka meriana e theko e tlaase le ... re fokolitse mafura a lijo tsa rona, batho ba bangata ba Amerika ba tla shoa selemo sena sa lefu la pelo ho feta leha e le neng pele."
'Nete ka Cholesterol
Ke ho ruruha ho etsang hore k'holeseterole e khomaretse le ho koala methapo ea rona. Ha ho ruruha ho se teng, k'holeseterole ka tlhaho e feta ka bolokolohi ho pholletsa le 'mele.
Ho ruruha ke karabelo ea tlhaho ea 'mele ho bahlaseli ba kotsi joaloka likokoana-hloko le libaktheria. Ho ruruha ke ntho e ntle, joaloka khama ka leqeba, empa ha re pepesa 'mele ea rona ka lintho tse chesang, haholo-holo lijo tse sebelisoang, ho tšoana le ho hlakola sekoti khafetsa, ho thibela leqeba hore le se ke la fola. Joalokaha Dr. Lundell a bontša, "ho ruruha ho sa tloaelehang ho kotsi joaloka ho ruruha ho matla habonolo."
Se Etsahalang ho Tsubella
Batho ba hlile ba babe ke chefo moeeng le metsing, ho tsuba le lijo tse nkiloeng, haholo-holo tsoekere le phofo e sebelisitsoeng ho bona. "Lijo tsena li ntse li chefoletsa bohle."
Dr. Lundell o re botsa hore re nahane ka ho senya le ho senya letlalo ho fihlela e se e tsoa mali. Joale u 'ne u etse sena ka makhetlo a mangata ka letsatsi ka lilemo! Sena ke seo lijo tsa rona tsa mehleng ea Maamerika li ntseng li etsoa ka hare ho methapo ea rona. 'Mele ea rona e arabela ka ho bōpa k'holeseterole e sebetsang joaloka sekoti ho apara leqeba.
Karabo ke efe
Re khaotsa ho ruruha ka ho khutlela lijong tse sa phekolehang tse kang litholoana le meroho, litlhapi, lijo tse feletseng, oli ea mohloaare, linate le tšebeliso e itekanetseng ea veine. 'Me haeba o sitoa ho tlosa lijo tse nkiloeng, leka oh leka ho li fokotsa!
E 'ngoe ea litsela tse molemo ka ho fetisisa tsa ho ja lijo tsena tse khahlanong le ho ruruha ke ho noa lero le hloekileng kapa smoothie kamehla. Sebelisa mefuta e khethehileng ea diresepe ka litholoana, li-veggies, litlama le linoko tse bontšitsoeng hore li na le liphello tse matla ka ho fetisisa tse khahlanong le ho ruruha tse kang pelepele tse khubelu, beet, tamati, meroho e makhasi, ginger, turmeric, garlic, monokotsoai le cherry ea tart. Ka tlase u tla fumana lero la ka le ratehang la ho ruruha le lipepepe tsa smoothie.
Seo U tla se Hloka
- 1
- pepere e khubelu
- Likopi tse peli
- blueberries
- 1/2
- beet
- 4 meroho e makhasi (li-collards,
- beet meroho ,
- sipinake , kapa
- khale ke li ratang tsa ka)
- 1 dash turmeric
- 1 clove
- konofole
Kamoo U ka e Etsang
Recipe ena ea lero la juicing le smoothie ke e matla khahlanong le ho ruruha ho ea ka lipatlisiso tsa morao-rao tsa phepo e nepahetseng.| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 222 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 43 mg |
| Li-carbohydrate | 52 g |
| Fiber Fiber | 8 g |
| Liprotheine | 7 g |