Tšireletso khahlanong le lefu la pelo ka litsela tsena

Tšireletso khahlanong le lefu la pelo ka litsela tsena

Lefu la pelo ke le leng la lisosa tse atileng tsa lefu lefatšeng. Mona ke lijo tse 5 tse fanang ka bophelo bo botle ba pelo tse ka u thusang ho fokotsa kotsi ea hau le ho ntlafatsa bophelo bo botle ba hau ka kakaretso, ho latela Healtshots.

Lijo li bapala karolo ea bohlokoa ha ho tluoa bophelong bo botle ba pelo. Phuputso, e hatisitsoeng ho Journal of the European Society of Cardiology, e fumane hore ho ja lijo tse sa pheleng hantle ke e 'ngoe ea lisosa tse ka sehloohong tsa lefu la pelo le mafu a mang a pelo. Tsela e molemohali ea ho thibela ke ho ja lijo tse nepahetseng letsatsi le leng le le leng. Mona ke lijo tse 5 tse phetseng hantle ho thibela lefu la pelo.

1. Sistimi ea Dash

Lijo tsa DASH li emetse Techniques to Help Stop High Blood Pressure, 'me li etselitsoe ho khotsofatsa litlhoko tsa pelo. Lijo tsa DASH li kenyelletsa lijo tse nang le calcium e ngata, magnesium le potasiamo. E ikemiselitse ho laola khatello ea mali ka ho fokotsa ho ja sodium, mafura a mangata le tsoekere e ekelitsoeng.

2. Lijo tsa Mediterranean

Lithuto tsa mahlale, ho kenyelletsa le tse phatlalalitsoeng ho Critical Reviews in Food Science and Nutrition, li fumane hore ho ja lijo tsa Mediterranean ho ka ba molemo bakeng sa bophelo bo botle ba pelo. Lijo tsa Mediterranean li ipapisitse le meroho e mengata, litholoana, linaoa, peo, tlhapi le linate. E boetse e kenyelletsa ho thibela palo ea lik'hilojule tse ka jeoang letsatsi lohle.

3. "Flexeterian" tsamaiso

Lijo tsa Flexitarian ke motsoako oa mantsoe "flexitarian" le "vegan". E kenyelletsa lijo tse nang le protheine e ngata le lijo tsa limela tse entsoeng ka letsoho empa e khothalletsa ho sebelisoa ha nama le lihlahisoa tsa liphoofolo ka mokhoa o itekanetseng. Phuputso e phatlalalitsoeng ho British Medical Journal e fumane hore ho latela lijo tse feto-fetohang tsa limela ho ka fokotsa kotsi ea lefu la pelo.

4. Lijo tse tlaase tsa carb

Lijo tse nang le lik'habohaedreite tse fokolang, ka kakaretso, li mabapi le ho fokotsa lijo tsa hau tsa lik'habohaedreite, ho akarelletsa le lijo tse kang pasta, lijo tse entsoeng, lijo tse tsoekere le bohobe. Liphello tsa phuputso e entsoeng, e hatisitsoeng ke American Journal of Clinical Nutrition, e senoletse hore batho, haholo-holo ba nang le botenya kapa botenya, ba latelang lijo tse nang le lik'halori tse tlaase, ba finyelletse ntlafatso ea ho fokotsa maemo a kotsi bakeng sa lefu la pelo.

5. Tsamaiso ea meroho

Liphuputso li bontšitse hore lijo tsa meroho li molemo bakeng sa bophelo bo botle ba pelo. Lijo tse etsang lijo tsa vegan li kenyelletsa, ha e le hantle, meroho, litholoana, linaoa, lijo-thollo le mefuta e meng ea nama, e fokotsang kotsi ea lefu la pelo ka ho theola k'holeseterole le tsoekere ea mali.

Basali ba ratoang ke Cristiano Ronaldo