John Myers
Ho fetola mekhoa ea hau ho ka fokotsa haholo kotsi ea majoe a macha a liphio. Ke habohlokoa ho ba le maro a mangata, oxalic acid e nyenyane le letsoai, le tekanyo e nepahetseng ea magnesium, calcium, le protheine.
Karolo ea 75 lekholong ea majoe a liphio ke seo ho thoeng ke majoe a calcium oxalate. Ka halofo ea linyeoe tsohle, majoe ana a ipheta hape. Ho latela liphuputso tsa hajoale, tse latelang li ikarabella bakeng sa sebopeho sa tsona:
- tshebediso ya metsi e nyane haholo
- lino-mapholi
- phepo e fosahetseng
- calcium e ngata haholo
- boima bo feteletseng.
Phetoho ea lijo ka hona e ka fokotsa haholo kotsi ea ho theha majoe a macha a calcium oxalate.
Lintho tsa bohlokoa ka ho fetesisa
- Ja meroho le litholoana tse ngata. Molao oa tse hlano: 3 matsoho a meroho le 2 tse tletseng tsoekere e tlaase (!) litholoana ka letsatsi.
- Lijo tse kholo tse 3 le khefu ea lihora tse 4 ho isa ho tse 5 lipakeng tsa lijo.
- Fokotsa lik'habohaedreite ka kakaretso: Ha ho lipompong 'me haeba ho khoneha ha ho letho le entsoeng ka phofo e bobebe, koro e nyenyane. Khetha lik'habohaedreite tse rarahaneng (bohobe bo felletseng ba lijo-thollo, pasta, raese): Mabele a na le fiber e phetseng hantle ea lijo.
- Tekanyetso ea protheine ka nepo: protheine e 1 g ka kg ea boima ba 'mele ka boima bo tloaelehileng. Mohlala: Mosali ea boima ba lik'hilograma tse 65 'me a le bolelele ba limithara tse 1.70 (boima bo tloaelehileng) o hloka 65 g ea protheine ka letsatsi, e leng ho loketseng ho ja lijo tse tharo. Monna ea boima ba lik'hilograma tse 3/80 limithara o hloka 1.85 g ea protheine.
- Ela hloko ho noa calcium: 800 ho isa ho 1,000 milligrams ka letsatsi. Ka hona, boholo ba li-servings tse 2 ho isa ho tse 3 tsa lebese kapa lihlahisoa tsa lebese letsatsi le letsatsi. Mohlala oa lijo tsa letsatsi le letsatsi: yoghurt ea tlhaho e nang le li-raspberries bakeng sa lijo tsa hoseng, broccoli e nang le chive quark bakeng sa lijo tsa mots'eare, le selae sa bohobe ba wholemeal ka cottage chisi le cress bakeng sa lijo tsa mantsiboea.
- Qoba lijo tse nang le oxalic acid e ngata: rhubarb, spinach, chard, beetroot, sorrel, le amaranth, cocoa le bran ea koro.
- Ja letsoai le lenyenyane: letsoai le khothalletsa ho tsoa ha calcium!
- Magnesium le citric acid li thusa mala ho monya oxalate. Magnesium e fumanoa, ka mohlala, lihlahisoa tsa lijo-thollo, lierekisi, lentile le peo ea soneblomo, hape le linaoa kapa litapole - citric acid ka litholoana tsa citrus.
- Phetoho ea oli ka kichineng: sebelisa oli ea meroho ea boleng bo holimo, empa fokotsa mafura a liphoofolo (li na le pro-inflammatory arachidonic acid).
- Qoba nama e mafura, li-sausage tse 'maloa,' me haholo-holo nama ea kolobe ho fihlela makhetlo a 2 ka beke ka lebaka la asiti ea arachidonic.
- Litlhapi 1 ho ea ho makhetlo a 2 ka beke - bonyane 1 e lokela ho ba litlhapi tsa leoatle tse mafura ka lebaka la bophelo bo botle ba omega-3 fatty acids.
- Noa haholo! Bonyane lilithara tse 2.5 ho isa ho tse 3 ka letsatsi tsa lino tse sa jeleng paate tse kang tee ea litholoana, tee ea liphio le senya, metsi a nang le calcium e tlase, le lero la litholoana tse hlapollotsoeng (li-citrus).
