Dijo tse matlafatsang mmele le boko letsatsi lohle
Seo o se jang se ama ka kotloloho tsela eo o ikutlwang ka yona letsatsi lohle le hore boko bo sebetsa jwang. Leha ho se na dijo tse le nngwe tse ka netefatsang tlhokomelo e phethahetseng kapa tsa thibela ho fokotseha ha kutloisiso ha motho a tsofala, dijo tse leka-lekaneng tse nang le whole foods di thusa ho tshehetsa tlhahiso ya matla, bophelo bo botle ba pelo le tshebetso e nepahetseng ya boko.
Ditlhapi tse mafura tse kang sardines, pilchards le salmon di ruile ka omega-3 fatty acids. Mafura ana a bohlokwa hobane mmele o a fumana dijoeng. Docosahexaenoic acid (DHA) ke karolo ya bohlokwa ya marako a disele tsa boko. Maemong a tshwanetseng Afrika Borwa, pilchards le sardines ke kgetho e theko e tlase e ka kenyelletswang disandwicheng, disalateng kapa dijong tsa raese.
Meroho e metala e lefifi—joalo ka spinach, kale le broccoli—e fana ka folate, vitamin K, lutein le beta carotene. Harvard Health e bontsha hore meroho ena e amahanngwa le bophelo bo botle ba boko le botsofali bo phetseng hantle ba kutloisiso. Hape, oats, brown rice, whole-wheat bread le barley di fana ka carbohydrate bakeng sa matla, hammoho le fibre, divithamine tsa B le diminerale.
Dinate le peo di fana ka protein, fibre le mafura a phetseng hantle. Walnuts di hlahella ka alpha-linolenic acid (ALA), ha flaxseeds le chia seeds le tsona e le mehlodi e metle ya ALA. Diphuputso tsa moraorao di bontsha kamano pakeng tsa ho ja dinate haholo le tshebetso e ntlafetseng ya kutloisiso ka kakaretso, leha ho sa ntse ho hlokahala dipatlisiso tse ding ho netefatsa sesosa le sephetho.
Blueberries, strawberries le monokotsoai o mong di na le flavonoids tse ithutwang mabapi le mohopolo le bophelo ba boko. Harvard’s Nutrition Source e kgothaletsa whole grains le dik’habohaetereite tse sa sebetsoang haholo. Avocado e boetse e fana ka unsaturated fats le fibre, e le kgetho e molemo ho feta dijo tse nang le saturated fat e ngata. Ka bokgutshwane: ha o hloke “superfoods” tse turang; lehe, oats, meroho e metala le ditholwana tsa mebala di ka haha mokgwa o phetseng hantle wa ho ja.
BALA: Dijo tsa Afrika Borwa: Leeto la Nalane, Setso le Tatso e Phelang
