Ho ruruha ke e 'ngoe ea li-buzzwords tse kholo sechabeng sa meriana ea bongaka,' me bopaki bo phahame hore ho ruruha ho sa feleng ke mokokotlo oa ba bangata, kapa ha ba bangata, lefu le bolela. Batho ba bangata ba amahanya ho ruruha le maemo a kang arthritis le IBS, empa re ntse re tsoela pele ho utloisisa hore e boetse e amana le lefu la tsoekere, botenya, lefu la pelo, Alzheimer's le kankere.
Maamerika a phela a sa khaotse ho tsoa mehloling ea tlhaho ea lijo, 'me lijo tsa rona li atisa ho entsoe ka lijo tse entsoeng, tsoekere e fetisisang le mafura le lijo tse fetotsoeng ka liphatsa tsa lefutso.
Ena ke risepe ea ho ruruha ho sa foleng. Lijo tse khahlanong le ho ruruha li ka ba le matšoao a khutsitseng, 'me li khutlisetsa maqhubu litabeng tse ngata tsa bophelo bo botle, ka melemo e eketsehileng ea matla a eketsehileng' me maemong a mangata, boima ba 'mele.
Tataiso ea motheo:
Limela tse ngata tsa 'mele le litholoana: Ja lijo tse 9 letsatsing la mookoli o phehiloeng le meroho e tala, ho khetholla malapa ka' mala o mong le o mong ho meroho e makhasi. Ja litholoana tse 2-4 tsa litholoana tse ncha, ho akarelletsa liapole, lipere, le li-monokotsoai tse ngata bakeng sa fiber le li-antioxidants.
Limela tsohle: Ja bonyane lijo tse 3 ka letsatsi tsa raese e sootho, nyalothe, quinoa, amaranth, kapa buckwheat (hammoho le monokotšoai o tletseng koro, kamut, spelled le oats haeba gluten e se taba). Metsotsoana e seng mekae ea raese, soba kapa udon, hammoho le pasta e sa sebelisoang ka manyolo le ea gluten e ka sebelisoa ka makhetlo a mabeli kapa a mararo ka beke. Pere ea bohobe hase karolo ea lijo tse khahlanong le ho ruruha .
Li-beans, limela le limela tsa liprotheine tse thehiloeng ho limela : Seoa se le seng kapa tse peli tsa linaoa le tse ling tsa tofu, tempeh, edamame kapa seitan (e leng feela haeba gluten e mamelloa) ka letsatsi.
Lijo tsa Leoatle Tsa Leoatle: Salmon ea Pacific e hlaha, sardine, anchovies, herring le shellfish tse ling. Qoba saalmon ea Atlantic e phahameng, 'me u reke lijo tsa tlhapi tse lengoang kapa tse tsitsitseng ha ho khoneha.
Li-proteine tse ling: Haeba li mamelloa, li-1-2 li behoa ka beke ea mahe a mafura, a sa lefelloeng; linku kapa lihlahisoa tsa lebese la poli; kapa 1 ho sebelisoa ha nama ea nama e kang khoho e se nang letlalo, turkey kapa konyana.
Mafura a EFA le a phetseng hantle: Mahlo a bohlokoa a mafura a li-acids ke senotlolo sa bohlokoa bakeng sa ho qotsa ho ruruha, 'me a ka nkoa ka mokhoa o hloekisitsoeng oa tlhapi oa tlhapi, oli ea krill, peō ea black currant, borage, kapa omega ea oli. Ntho e nyenyane ea linate le / kapa peo letsatsi ka leng, haholo-holo walnuts, folaxe, chia, hemp kapa lialmonde li na le molemo. Manate a Brazil a na le selenium e ngata (feela ja 2-3). Oli e entsoeng ka letsoho (e 'nileng ea sebelisoa Italy ka lilemo tse ngata) e ntle haholo bakeng sa ho pheha. Sebelisa mohloaare, avocado, linate, hazelnut le oli ea sesame bakeng sa ho apara le tatso. Boloka li-avocado le li-oli tsa sehatsetsing ha li e-ba li-rancid habonolo. Lula mohopolong oa hore soya, poone, canola le oli e kopantsoeng li atisa ho fetola liphatsa tsa lefutso mme li tlatsetsa ho ruruha.
Lijo tse nooang: Noa metsi a mangata a tlhotliloeng kapa a phahameng haholo, hammoho le tee e tala.
Li-Desserts tse phetseng hantle: Likaroloana tse nyenyane tsa litholoana tse omeletseng, litholoana tsa litholoana, litholoana tsa kanten, kapa likarolo tse 'maloa tsa tsokolate e lefifi ke likhetho tsohle tse amohelehang. Litholoana tse omeletseng e lokela ho ba li-organic, tse sa senyehang le tse sa tsoehang. Haeba o ja tsokolate, etsa bonnete ba hore o na le li-cocoa le bonyane 70%.