Lijo tse ka holimo ho 20 tse khahlanong le botsofali tseo u lokelang ho li ja

Lijo tse thibelang botsofali ke tse sireletsang 'mele liphellong tsa tlhaho tsa botsofali. Li ka thusa ho boloka letlalo le litho tsa 'mele li phetse hantle, ho matlafatsa maemo a matla, le ho fokotsa ho ruruha. Ho ja lijo tse leka-lekaneng tse tletseng lijo tse nang le limatlafatsi tse ngata ke tsela e molemo ka ho fetisisa ea ho etsa bonnete ba hore 'mele oa hau o fumana limatlafatsi tsohle tseo o li hlokang hore u lule u phetse hantle ha u ntse u hōla.

Lenane le latelang ke lethathamo la tse ling tsa lijo tse thibelang botsofali tse fumanehang:

1. Litlhapi tse nang le oli - Salmon, mackerel le sardine ke mehloli e meholo ea omega-3 fatty acids, e leng ea bohlokoa bakeng sa bophelo bo botle ba lisele.
   
2. Menokotshwai - Menokotshwai e na le diantioxidant tse sireletsang kgahlanong le tshenyo ya disele, ha fragole di tletse vithamine C ho boloka letlalo le shebahala le le le le lenyane ebile le phetse hantle.
   
3. Linate - Lialmonde le walnuts li tletse Vitamin E, e leng antioxidant e thusang ho sireletsa lisele ho tsoa tšenyo e bakoang ke li-radicals tsa mahala.
   
4. Lijo-thollo - raese e sootho, oats, quinoa le harese kaofela li na le fiber le livithamini tsa B tse bolokang tsoekere ea mali e tsitsitse, hammoho le ho fana ka matla bakeng sa lisele hore li lule li le matla.
   
5. Chokolete e lefifi - E ruileng ka li-antioxidants le flavanols, tsokolate e lefifi e ka thusa ho ntlafatsa phallo ea mali 'meleng e bolokang lisele li sebetsa hantle.
   
6. Avocados - E phahame ka mafura a monounsaturated, li-avocado li thusa ho boloka letlalo le le bonolo ka ho fana ka livithamine le liminerale tsa bohlokoa tse kang Vitamin E le zinki.
   
7. Tee e tala - E na le li-catechin tse sebetsang e le li-antioxidants tsa tlhaho, tee e tala e thusa ho sireletsa lisele ho tsoa tšenyo e bakoang ke mabaka a tikoloho a kang tšilafalo kapa mahlaseli a UV a tsoang letsatsing.
   
8. Meroho e mahlaku - Spinach, kale le Swiss chard li ruile ka lutein e thusang ho sireletsa mahlo ho tloha ho senyeha ho amanang le lilemo. Li boetse li fana ka tšepe bakeng sa masapo le mesifa e matla hammoho le folate bakeng sa tlhokomelo ea bophelo bo botle ba lisele .
   
9. Konofolo - Setlama sena se matla se na le metsoako e bitsoang organosulfur metsoako e ka thusang ho fokotsa ho ruruha 'meleng ho amanang le mafu a amanang le botsofali a kang ramatiki kapa lefu la pelo.
   
10. Li-beet - Li na le li-nitrate tse ngata tse ntlafatsang phallo ea mali ho pholletsa le 'mele, li-beet li boetse li na le li-betalain tse fumanoeng li na le thepa ea ho thibela ho ruruha.
    
11. Tamati - E na le lycopene, tamati e thusa ho sireletsa lisele ho senya. Hape ke mohloli o motle oa vithamine C, e thusang ho boloka tlhahiso ea collagen bakeng sa letlalo la bacha.
    
12. Oli ea mohloaare - E tletse mafura a monounsaturated, oli ea mohloaare e ka thusa ho fokotsa ho ruruha ho amanang le botsofali. E boetse e ruile ka polyphenols, li-antioxidants tse matla tse loantšang li-radicals tsa mahala tse bakang tšenyo ea lisele.
    
13. Mahe - A tletse liprotheine, mahe a boloka mesifa e le matla nako e telele. Ho feta moo li ruile ka biotin , motsoako oa vithamine B oa bohlokoa bakeng sa moriri o phetseng hantle , letlalo , manala , mahlo , tekanyo ea metabolism le tse ling!
    
14. Litholoana tsa citrus - E tlatsitsoe ka vithamine C, litholoana tsa lamunu tse kang lilamunu kapa lisirilamunu li ka thusa ho boloka tlhahiso ea collagen bakeng sa letlalo le nonneng! Hape li na le li-flavonoids tse ngata - li-antioxidants tse matla tse loantšang li-radicals tsa mahala tse senyang.
    
15. Linaoa - Li tletse liprotheine, liminerale tse kang tšepe le zinki, hammoho le fiber e ngata - linaoa ke mohloli o motle oa phepo e nepahetseng! Li boetse li na le GI e tlase kahoo li ke ke tsa eketsa maemo a tsoekere ea mali joalo ka ha lik'habohaedreite tse ling li ka etsa!
    
16. Broccoli - E tletse sulforaphane - motsoako oa antioxidant o tsejoang ho fokotsa ho ruruha le khatello ea oxidative - broccoli ke tlatsetso e ntle ho lijo leha e le life! Hape e na le lutein & zeaxanthin - limatlafatsi tse peli tsa bohlokoa bakeng sa bophelo bo botle ba mahlo le paballo ea mahlo!
    
17. Peo - E na le omega 3 fatty acids & diminerale le livithamini tse ling tsa bohlokoa joalo ka magnesium & zinki - lipeo ke mohloli o motle oa phepo! Li-flaxseeds li ka thusa haholo ho fokotsa ho ruruha ho amanang le botsofali ha li ntse li fana ka fiber!
    
18. Litapole tse monate - E tlatsitsoe ka beta carotene - motsoako oa antioxidant o nahanoang ho fokotsa makhopho le matšoao a botsofali letlalong - litapole tse monate li ka jeoa li phehiloe kapa li khotliloeng ho fihlela lijana tse monate!
    
19. Li-mushroom - E na le selenium - mohopolo oa antioxidant ho matlafatsa sesole sa 'mele - li-mushroom li ka eketsa tatso le phepo e nepahetseng lijong leha e le life ntle le ho eketsa likhalori tse ngata haholo!
    
20. Yogurt - E na le li-probiotics tse tsejoang ka ho leka-lekanya libaktheria tsa mala le ho ntlafatsa sekhahla sa tšilo ea lijo - yogurt ke mohloli o motle oa protheine hammoho le calcium bakeng sa masapo a matla!

Ke tšepa hore lenane lena le u thusa ho ithuta ka lijo tse thibelang botsofali! Ikutloe u lokolohile ho ikopanya le uena haeba u na le lipotso tse ling mabapi le phepo e nepahetseng kapa mokhoa oa ho ja!