Phokolo ea mali ke lefu le amanang le haemoglobin e tlaase ka mali. Maemong a mangata, haholo-holo ka mali a phofshoana a bonolo ho isa ho a mangata, ho ka khoneha ho phekola mekhoa ea batho. Ka tekanyo e matla (ea boraro) ea lefu lena, litlhapi tsa meriana ea setso li tlatsetsa phekolo e khothalletsoang ke ngaka e eang teng.
Kalafo ea mekhoa ea batho ba matšoao a phokolo ea mali
Ka makholo a lilemo, mekhoa e mengata ea phekolo ea mali e 'nile ea etsoa. Letsatsi le leng le le leng ka lefu la phokolo ea mali, o ka nka mekhoa e latelang:
- Ho fumanoa ka bongata bo lekaneng bo omisitsoe li-apricot, li-prunes, morara o omisitsoeng, li-walnuts le lemon li pshatlehile, li kenngoa ka nkho e le 'ngoe ebe li tšela 200 g ea mahe a linotši. Haeba ho khoneha, o ka eketsa cranberries e ncha.
- Lihlahisoa tse omisitsoeng, li-apricots, li-prunes, rosehips le lifeiga tse lekanang ka nako e lekaneng bakeng sa lihora tse 'maloa tse nang le metsi a phehiloeng a pholileng, ebe li feta ka grinder ea nama. Nka motsoako ka thispone makhetlo a mararo ka letsatsi. 'Misa o lokela ho bolokoa ka sehatsetsing.
- 2 - makhetlo a mararo ka letsatsi ho ja 100-150 g ea mokopu o phehiloeng kapa o phehiloeng.
- Salate e ncha e lokiselitsoeng ea 100 g, grated lihoete, tse nang le tranelate e bolila kapa oli ea meroho, e jeoa hoseng ka lefeela.
Kalafo ea khaello ea tšepe ea mali le pheko ea setso
Tsela e tloaelehileng ka ho fetisisa ea lefu lena ke khaello ea mali ea mali, e thehiloeng ho tlōla ha hemoglobin. Ha a ja, mokuli o lokela ho kenyelletsa lijo tse nang le tšepe. Tsena ke:
- garnet;
- black currant ;
- tse tala;
- fragola;
- ema letheka;
- fragole;
- blackberry;
- cranberry;
- viburnum;
- ciliegia;
- apricots;
- liapole (haholo-holo mefuta e tala);
- Pepere ea Bulgaria;
- li-eggplant;
- konofolo le eiee.
E boetse e kgothaletswa hore o fapane le ho ja dijo tse nang le buckwheat, tlhapi le offal. Mohloli o mong oa tšepe ke oa linate le litholoana.
Le litlhapi tse ling tse peli:
- Ka ho theoha ha matla, ho khothalletsoa ho nka khaba ea mahe a linotši a phehiloeng ka mahe a linotši pele o ja.
- Ground chicory e tsosa ka lebese (thispone ka khalase). Karolo ena e lokela ho nkoa ka litekanyo tse arotsoeng tse 3.
Phekolo ea mali a phokolo ea mali le mekhoa ea setso
Hangata mali a mali a senyeha a amahanngoa le tšenyo ea masela a bakoang a mokokotlo oa mokokotlo. Ka mofuta ona oa lefu lena, lingaka li eletsoa ho kenyelletsa lijo tsa protheine, hammoho le lihlahisoa tse nang le:
- tšepe (lenane la lihlahisoa tse nang le tšepe li thathamisitsoe ka holimo);
- zinc - linotši, sebete sa nama ea khomo, oatmeal, buckwheat, linaoa, lierekisi, linate tsa phaene;
- manganese - makotomane, lialmonde, pistachios, linate, li-beet, sipinake, li-mushroom tsa meru, konofolo;
- cobalt - tlhapi ea leoatle, chisi, lebese le tranelate, beet, lierekisi.