Lijo Tse Ling li Pakiloe Hore li Etse Tšusumetso!
Bokhutšoanyane Sheba Sepheo sa ho Tepella Maikutlo
Maamerika a fetang limilione tse 15 a na le bothata ba ho tepella maikutlong!
Lebaka le fapana le ho lahleheloa le ho hlomoha, ho hlahisa liphatsa tsa lefutso, boikutlo (na u na le tšepo ea tlhaho?), Phetoho ea bophelo, khatello ea kelello, ho hloka boroko le ho ikoetlisa, ho itšehla thajana, le bohloko bo sa foleng le maloetse ho bolela ba 'maloa.
Matšoao a ho tepella maikutlong a atisa ho ba le sebōpeho se tšosang le sesosa sa oona! Ba na le bothata ba ho hlobaela le ho tsieleha, ho hloka morero le boikemisetso, ho se khone ho qala kapa ho phetha mesebetsi, ho itšehla thajana, mokhathala o sa foleng esita le mahlaba le bohloko.
Meriana e tloaelehileng ke meriana e loantšang maikutlo le phekolo. Le hoja ba bangata ba lumellana hore boikoetliso le phepo e nepahetseng ha li na ho phekola ho tepella maikutlong, ka bobeli ba nka nako e telele ho fokotsa liphello. Ho feta moo, mekhatlo ea bongaka e hlomphehang e kang Mayo Clinic e tlaleha kamano pakeng tsa lijo tseo re li jang le ho tepella maikutlong.
Phuputso e entsoeng British Journal ea Psychiatry e tlaleha hore batho ba nang le lijo tse nang le phepo e nepahetseng ha ba na khatello ea maikutlo. Phuputso e 'ngoe e phatlalalitsoeng ho European Journal ea Clinical Nutrition e fumane hore ba jang litholoana le meroho e ncha ba ne ba sa tepeletse maikutlo.
Lisebelisoa Tsa Tlhaho Tse Loantšang ho Tepella Maikutlo
Lebaka le leng la ho tepella maikutlong ke maemo a phahameng a homocysteine maling. Ho ea ka phuputso e phatlalalitsoeng ho Psychosomatic Medicine , maemong a tlaase a folic acid le vithamine B-12 e lebisa hokong ea homocysteine le ho tepella maikutlong. Ka hona, ho eketsa ho ja ho tlōla e ka ba mokhoa o mong oa ho thusa ho loantša ho tepella maikutlong.
Ntho e 'ngoe e thusang ke selenium. Ena ke antioxidant e matla e fokotsang khatello ea meriana ea bokooa bokong e fokotsang khatello ea maikutlo.
Ntho e 'ngoe ke tryptophan, e leng ntho e tloaelehileng ea amino acid e re thusang ho phomola le ho ikutloa re le betere.
Magnesiamo e thusa ho fokotsa ho hloka botsitso meleng ea rona le mesifa ea rona 'me kahoo e nolofalletsa boroko le maikutlo a molemo.
Ho ntse ho le joalo mabaka a mang a thusang ke fiber le potassium. Li-fibre li na le phepo e nepahetseng ea lijo ka ho tlosa chefo, le lithuso ho theha boikutlo ba botlalo, ho thusa ho fokotsa tlala le ho boloka boima bo boima. Boima ke ntho ea bohlokoa hobane botenya ke e 'ngoe ea lisosa tse ngata tsa ho tepella maikutlong. Potassium e ntlafatsa mosebetsi oa kelello o thusang ho fokotsa matšoao a ho tepella maikutlo.
Ho ja lijo tse eketsang tekanyo ea serotonin bokong ho nkoa e le tsa bohlokoa ho thusa ho fokotsa matšoao a ho tepella maikutlong. Lik'habohaedreite tse nang le litholoana tse ling tse ncha le meroho li eketsa tlhahiso ea serotonin.
A re ke re Qaleng re Shebe Molemo o Molemo oa ho Tepella Maikutlo-Litholoana Tse loantšang
- Litholoana tsa citrus ke mohloli o mongata oa litloaelo tse fokotsang matšoao a ho tepella maikutlong.
- Mohloli o mong o moholo oa khatello ea kelello-e loantšang acid e bitsoang folic acid e na le li-blueberries, tse tala le fragole.
- Litamati ke litholoana tse nang le lycopene tse tšehetsang likokoana-hloko tse ikhethang tse thusang ho fokotsa liphello tsa ho tepella maikutlong.
- Sefate sa Kiwi se kentse letsoho le matla la metsoako e thusang ho loantša ho tepella maikutlo ho akarelletsa folate, vithamine K, tryptophan le.
- Libanana li na le metsoako e mengata e thusang ho lokolla serotonin bokong bo phahamisang maikutlo. Ba boetse ba kenya mokotla o matla oa matla a tlhaho a nang le bophelo bo botle ba caffeine le joala bo lokelang ho qojoa ke ba nang le khatello ea maikutlo.
Joale a re ke re shebe ka ho fetisisa ho tepella maikutlo-ho loantša meroho
- Meroho ea mosetareta ke mohloli oa bohlokoa oa litekanyetso le selenium tse thusang haholo ho fokotsa matšoao a ho tepella maikutlo.
- Likokoana-hloko tse ling tsa cruciferous tse kang limela tsa Bruxelles, k'habeche le broccoli li boetse li phahame ka ho fetisisa le ho omega-3.
- Li-beet li 'nile tsa pakoa ho fokotsa matšoao a ho tepella maikutlong, ka lebaka la metsoako e tsejoang e le betaine e thusang ho laola homocysteine.
- Li-mushroom li na le li-vithamine tse ngata, liminerale le likokoana-hloko tse loantšang ho tepella maikutlo joaloka selenium, folate le vithamine D. Li-mushroom tse seng kae feela ka letsatsi li ka thusa ho fokotsa matšoao!
- Pelepele e khabisitsoeng ka mebala e ntle ke tsela e ntle ea ho otla mekhoa e metle le ho thusa ho fokotsa matšoao a ho tepella maikutlong ka mohloli oa bona o motle oa folate le B-6. Karolo ea alkaloid ea capsaicin e fumanoang ka pelepele ea bell e boetse e bontšitsoe hore e na le bohloko bo fokolang matlotlo lipatlisisong tsa laboratori liphoofolong tse phefolang.
Sebelisa litholoana le meroho ena lijong tsa lero le lero le smoothie ho thusa ho loantša ho tepella maikutlong. U se ke ua lumella blues hore eu theole fatše!