Lijo le lino tse potlakisang ho potoloha ha mali li kenyelletsa lijo tse kang pepere e khubelu, beetroot le spinach, hammoho le lino tse kang tee e tala le lero la kharenate. Mekhoa ea ho ja e bohlokoa haholo bakeng sa phallo ea mali e phetseng hantle.
Potlakisa phallo ea mali, Hoa hlokahala bakeng sa mathata a mang a bongaka. Hobane maemo a itseng a bophelo bo botle a ka etsa hore phallo ea mali e fokotsehe. Ka mohlala; peripheral artery disease (PAD), lefu la tsoekere, botenya le Lefu la Raynaudke tse ling tsa lisosa tse bakang mathata a ho potoloha ha mali.
Ho senyeha ha phallo ea mali ho baka matšoao a sa thabiseng a kang bohloko, mesifa ea mesifa, bohatsu, mathata a tšilo ea lijo, le kutloisiso ea matsoho kapa maoto ho bata.
Phallo ea mali e phetseng hantle e ama ka kotloloho matla a 'mele ea rona le bophelo bo botle ka kakaretso. Leha ho le joalo, mokhoa oa kajeno oa bophelo le mekhoa e fosahetseng ea ho ja hangata e liehisa phallo ea mali. Sena se re bontša matla a fokolang, mokhathala esita le mathata a fapaneng a bophelo bo botle.
Tseba seo; Phallo ea mali e ka potlakisoa ka lijo le lino tsa tlhaho. Ka tsela ena, oksijene e eketsehileng le limatlafatsi li ka isoa liseleng tsohle tsa 'mele ea rona. Mona ke lijo le lino tse 20 tse potlakisang phallo ea mali…
Lijo Tse Potlakisang Phallo ea Mali
1. Li-blueberries
BlueberriesKe tholoana e ruileng ka li-antioxidants. E atleha ho potlakisa phallo ea mali. Li-anthocyanins tseo e nang le tsona li potlakisa phallo ea mali ka ho holisa methapo ea mali. U ka ja tholoana ea blueberry ka ho e kopanya le yoghurt kapa oatmeal bakeng sa lijo tsa hoseng. U ka boela ua e ja ka ho toba e le foreshe.
2.Pepere e khubelu
Pepere e khubelu e na le vithamine C e ngata. Motsoako oa capsaicin oo e nang le oona o potlakisa phallo ea mali le ho theola khatello ea mali. U ka eketsa pepere e khubelu ho salate kapa ua e ja joalo ka meroho e halikiloeng.
3.Beet e khubelu
Beet e khubeluKa lebaka la litaba tsa eona tsa nitrate, e atolosa methapo ea mali le ho potlakisa phallo ea mali. Ho feta moo, tšepe eo e nang le eona e eketsa tlhahiso ea lisele tsa mali. U ka pheha beet e khubelu ebe u e eketsa ho salate. U ka boela ua noa lero la beet.
4.Salmone
SalemoneKe tlhapi e ruileng ka omega-3 fatty acids. Omega-3 fatty acids e eketsa phallo ea mali ka ho atolosa methapo ea mali. Ka tsela ena, e tšehetsa bophelo bo botle ba pelo. U ka sebelisa salmon ka ho e halika kapa ho e baka ka ontong. Ho e tšela ka lemon le linoko ho tla eketsa tatso ea eona.
SpinachE na le limatlafatsi tse ngata tse kang tšepe, folic acid le vithamine C. Limatlafatsi tsena li ntlafatsa phallo ea mali ka ho etsa bonnete ba hore mali a tsamaisa oksijene e betere. O ka eketsa makhasi a spinach a le tala ho salate. U ka e kenya hape lijong tsa hau ka ho e chesa hanyenyane.
6.Ginger
KhemereKe lijo tsa tlhaho tse khahlanong le ho ruruha tse ntlafatsang phallo ea mali. E potlakisa phallo ea mali ka ho atolosa methapo ea mali. E boetse e ntlafatsa phallo ea mali. U ka noa ginger e le tee kapa ua e eketsa lijong e le senoko.
7. Oatmeal
Li-oats tse tšetsoengKe sejo se nang le fiber e ngata 'me se potlakisa phallo ea mali. Fiber e laola tsamaiso ea tšilo ea lijo 'me e netefatsa phallo e ntle ea mali. U ka ja oatmeal bakeng sa lijo tsa hoseng ka ho e kopanya le lebese le chesang kapa ho e natefisa ka litholoana.
8.Kharenate
kharenateKe tholoana e ruileng ka li-antioxidants mme e eketsa phallo ea mali. Li-phytochemicals tseo e nang le tsona li potlakisa phallo ea mali ka ho atolosa methapo ea mali. U ka ja lipeo tsa kharenate ka ho toba kapa ua li eketsa ho salate ea litholoana.
9.Walnut
WalnutE ruile ka omega-3 fatty acids le antioxidants. Limatlafatsi tsena li potlakisa phallo ea mali le ho tšehetsa bophelo bo botle ba methapo ea mali. U ka ja walnuts joalo ka seneke. U ka e eketsa ho salate le li-dessert.
10.Brokholi
broccoliKe meroho e ruileng ka vithamine C, iron le fiber. Limatlafatsi tsena li thusa 'mele ho sebetsa hantle ka ho ntlafatsa phallo ea mali. U ka chesa broccoli kapa ua e ja e le tala ka salate.
11.Letlapa
LeroaloE na le thepa e eketsang phallo ea mali. Metsoako e khethehileng eo e nang le eona e potlakisa phallo ea mali ka ho atolosa methapo ea mali. U ka eketsa li-clove e le linoko ho tee kapa ua li sebelisa lijana tsa nama.
12.Lehe
leheKe lijo tse nang le protheine e ngata le livithamini tsa B. Limatlafatsi tsena li eketsa phallo ea mali le ho tšehetsa tlhahiso ea lisele tsa mali. U ka ja mahe ka ho a belisa kapa ho etsa omelette.
13.Almonde
AlmondE ruile ka li-antioxidants le liminerale tse kang vithamine E, manganese le magnesium. Limatlafatsi tsena li holisa methapo ea mali, li eketsa phallo ea mali le ho ntlafatsa phallo ea mali. U ka ja lialmonde tse nyenyane tse tletseng letsoho motšehare. Ho kenyelletsa lialmonde tse seng kae ho oatmeal nakong ea lijo tsa hoseng ho tla u fa qalo e matla ea letsatsi. Ka ho eketsa lialmonde ho li-smoothie tsa hau, u ka etsa hore lino tsa hau e be tse khotsofatsang le tse matlafatsang.
Lino Tse Potlakisang Phallo ea Mali
14.Metsi
Metsi, e leng se seng sa litlhoko tsa motheo tsa ’mele, ke tsela e molemo ka ho fetisisa ea ho potlakisa phallo ea mali. Ho noa metsi a lekaneng ho thusa mali ho ba mokelikeli haholoanyane le ho ntlafatsa phallo ea mali. Etsa bonnete ba hore u noa metsi ka linako tse tloaelehileng letsatsi lohle. Ho noa khalase ea metsi hang ha u tsoha hoseng ho tsosolosa 'mele' me ho fana ka qalo e ntle ea ho nosetsa letsatsi lohle.
e ruileng ka li-antioxidants tee e talaE potlakisa ho potoloha ha mali ka ho atolosa methapo ea mali. Ho feta moo, caffeine e ka har'a tee e tala e khothalletsa phallo ea mali ka ho eketsa khatello ea mali. Ho noa linoelo tse 2-3 tsa tee e tala ka letsatsi ho lekane. Ho e noa ka mor'a lijo ho tšehetsa tšilo ea lijo. E tla thusa hape ho boloka maemo a matla a hau letsatsi lohle.
16.Lero la kharenate
Lero la kharenateE eketsa phallo ea mali ka lebaka la li-antioxidants le li-phytochemicals tseo e nang le tsona. Ho feta moo, tšebeliso ea lero la kharenate e thusa ho fokotsa methapo ea mali le ho potlakisa phallo ea mali. U ka sebelisa lero la kharenate le sa tsoa petetsoa bakeng sa lijo tsa hoseng kapa e le matla a matla thapama. Hlokomela hore u se ke ua eketsa tsoekere.
17.Metsi a lemone
Ho noa metsi a lemone ke mokhoa o sebetsang oa ho potlakisa phallo ea mali. Lemone, e nang le vithamine C e ngata, e matlafatsa le ho atolosa methapo ea mali. Ho noa khalase ea metsi a futhumetseng a lemone hoseng ho tla u thusa ho qala letsatsi le lecha le ho kenya tšebetsong tsamaiso ea hau ea tšilo ea lijo.
18.Lero le khubelu la beet
lero la beetrootKa ho eketsa tlhahiso ea nitric oxide, e eketsa methapo ea mali le ho potlakisa phallo ea mali. Sena se tšehetsa bophelo bo botle ba pelo ka ho ntlafatsa phallo ea mali. Ho noa khalase ea lero le khubelu la beet pele u ikoetlisa ho potlakisa phallo ea mali nakong ea boikoetliso. Hape ho molemo ho e sebelisa pele ho lijo tsa mantsiboea.
19.Tee ea ginger
Tee ea ginger Ho noa ho potlakisa phallo ea mali ka ho atolosa methapo ea mali. E boetse e ntlafatsa phallo ea mali. U ka noa tee ea ginger pakeng tsa lijo. U ka eketsa tatso ea eona ka ho eketsa mahe a linotsi kapa lemon.
20.Maro a litholoana le meroho
Litholoana le lero la meroho, tse nang le li-antioxidants tse ngata, li eketsa phallo ea mali. Haholo-holo, ho ja lero la meroho e kang lihoete, sipinake le pepere e khubelu ho ama ho potoloha ha mali hantle. Ho sebelisa lero la litholoana le meroho hoseng kapa pakeng tsa lijo ho tla potlakisa phallo ea mali le ho boloka matla a hao a phahame letsatsi lohle. Haeba ho khoneha, khetha metsi a sa tsoa petoa lapeng.
U Lokela ho Etsa'ng ho Potlakisa Phallo ea Mali ka Tlhaho?
Ja hantle: Ho ja lijo tse phetseng hantle le tse leka-lekaneng ho ntlafatsa phallo ea mali. Lijo tse nang le litholoana le meroho e mecha, lihlahisoa tsa lijo-thollo, mafura a phetseng hantle le liprotheine tse lekaneng li tla tšehetsa ho potoloha ha mali.
Boikoetliso:Ho ikoetlisa kamehla ke e 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho potlakisa phallo ea mali. Boikoetliso ba Aerobic bo matlafatsa tsamaiso ea mali ka ho potlakisa phallo ea mali. Liketso tse kang ho tsamaea, ho matha, ho sesa, ho palama baesekele le ho tantša ke boikoetliso bo ka etsoang ho eketsa phallo ea mali.
Hydration: Ho noa metsi a lekaneng ho tšehetsa phallo ea mali. Metsi a ntlafatsa phallo ea mali ka ho etsa hore mali a be mokelikeli haholoanyane. U lokela ho etsa bonnete ba hore u noa bonyane likhalase tse 8 tsa metsi ka letsatsi.
Taolo ea khatello ea maikutlo: Ho imeloa kelellong ho etsa hore methapo ea mali e fokotsehe 'me phallo ea mali e fokotsehe. Mekhoa ea ho laola khatello ea maikutlo e kenyelletsa mesebetsi e kang yoga, ho thuisa, boikoetliso bo tebileng ba ho phefumoloha kapa ho phomola letsatsi le letsatsi. Ho etsa tsena kamehla ho tla eketsa phallo ea mali.
Ho phomola kamehla: Ho robala ka ho lekaneng ho ntlafatsa phallo ea mali. Nakong ea boroko, 'mele oa phomola le ho hlaphoheloa. Sena se thusa ho potoloha ha mali hore ho atlehe haholoanyane. U lokela ho leka ho robala bonyane lihora tse 7-8 bosiu.
Ho silila: Ho silila ho eketsa phallo ea mali ho thusa hore mali a phalle hantle likarolong tse itseng tsa 'mele. Ho silila, haholo-holo likarolong tse kang matsoho, maoto le maoto, ho potlakisa ho potoloha ha mali.
Mafura a phetseng hantle: Mafura a phetseng hantle, haholo-holo omega-3 fatty acids, a eketsa phallo ea mali ka ho bulela methapo ea mali. Ho bohlokoa ho ja lijo tse nang le omega-3 fatty acids tse ngata, tse kang tlhapi, walnuts, flaxseeds le peo ea chia.
Liphekolo tse chesang le tse batang: Ho hlapa metsi a chesang kapa ho sebelisa botlolo ea metsi a chesang ho eketsa phallo ea mali ka ho bulela methapo ea mali. Ho sebelisa metsi a batang ho fokotsa methapo ea mali le ho fokotsa ho ruruha. Sena se ntlafatsa phallo ea mali.
