U ka khetha lijo tse entsoeng ka lijo tse nang le limatlafatsi tse ngata.Lijo tse nang le limatlafatsi tse ngata li na le tsoekere e fokolang, sodium, starch le mafura a mabe.Li na le livithamine le liminerale le lik'hilojule tse fokolang.'Mele oa hau oa hlokalivithamine le liminerale, e tsejoang e le micronutrients.Li ka u boloka hole le mafu a sa foleng.Ke mokhoa o nepahetseng oa ho noa li-micronutrients tsena ho tsoa lijong ho lumella 'mele oa hau hore o li monye hantle.
Mokhoa oa ho ntlafatsa bophelo bo botle
Ho thata ho fumana tsohlelivithamine le liminerale'mele oa hau o hloka.Maamerika a atisa ho ja lijo tse nang le lik'hilojule tse feteletseng le li-micronutrients tse fokolang.Hangata lijo tsena li na le tsoekere, letsoai le mafura a mangata haholo.Sena se bonolo ho u nona ho feta tekano.E tla eketsa monyetla oa ho fumana mathata a bophelo bo botle, joalo ka lefu la pelo le lefu la tsoekere la mofuta oa 2.
Ho ea ka Lefapha la Temo la United States (USDA), batho ba baholo ba Amerika ba ka 'na ba se ke ba fumana li-micronutrients tse latelang.
| Phepo | Mehloli ea lijo |
| Khalsiamo | Lebese la lebese le se nang mafura le mafura a fokolang, tse nkeloang sebaka ke lebese, broccoli, meroho e lefifi, e makhasi le sardine. |
| Potasiamo | Libanana, cantaloupe, morara o omisitsoeng, linate, tlhapi, le spinach le meroho e meng e lefifi |
| Fiber | Li-legumes (linaoa tse omisitsoeng le lierekisi), lijo-thollo le li-brans, lipeo, liapole, fragole, lihoete, li-raspberries, litholoana le meroho e mebala-bala. |
| Magnesium | Sepinachi, linaoa tse ntšo, lierekisi le lialmonde |
| Vithamine A | Mahe, lebese, lihoete, litapole, le cantaloupe |
| Vithamine C | Lilamunu, fragole, tamati, kiwi, broccoli, le pelepele e khubelu le e tala |
| Vithamine E | Li-avocado, linate, lipeo, lijo-thollo, le spinach le meroho e meng e lefifi ea makhasi. |
Lipotso tseo u lokelang ho li botsa ngaka ea hau
- Ke lokela ho fetola lijo tsa ka joang ho kenyelletsa lijo tsee?
- Ke tseba joang hore ke na le li-micronutrients tse lekaneng?
- Nka nka li-supplement kapalivithamine tse ngataho eketsa limatlafatsi tsa ka?