1 - Blueberries ke Top Antioxidant
Botsa litsebi tse hlano tsa phepo e nepahetseng ho fana ka lethathamo la "li-superfoods" tseo li li ratang, 'me liphello li tla fapana-empa li tla kopana hape. Lebaka ke hore lijo ka 'ngoe li fana ka ntho e fapaneng le ea bohlokoa haholo ho sebetsa ha' mele.
Lijo tse le 'ngoe lethathamong lena e ka' na ea e-ba mohloli o ruileng oa liprotheine kapa fiber, empa li fokola ka li-vithamine le liminerale. E 'ngoe ea lijo tse ngata tse ka holimo li ka jaroa ke mafu-a loantšang li-antioxidants, empa haholo-holo ha a na liprotheine. Ke ka lebaka leo litsebi li reng ho ja lijo tse fapa-fapaneng tsa matla ke tsela e molemo ka ho fetisisa ea ho tiisa bophelo bo botle. Leka ho ja lijo tse latelang letsatsi le leng le le leng, 'me u tla hlahloba ka lebokose le leng le le leng la phepo.
Nka mohlala oa blueberries, ka mohlala. Phuputsong ea litholoana le meroho e tloaelehileng, li-blueberries li na le li-antioxidants tse fetang lihlopha tsa bona tse fetang 40. Sena se beha melee e hlokang tlhompho ka holimo ho lethathamong la ho lebela khahlanong le kankere, lefu la pelo, 'dementia' le ho senyeha ha macular.
Li-blueberries li boetse li sireletsa khahlanong le tšoaetso ea metsi, ka lebaka la li-antixicidant epicatechins. Li-epicatechins li thibela libaktheria ho khomarela lerako la senya. Li-blueberries li boetse li phahame metsing , li fana ka metsi ho letlalo le lisele tsa 'mele.
Ho ja halofo ea senoelo sa blueberries e khotsofatsa litholoana le meroho e le 'ngoe e sebeletsang ka letsatsi.
2 - Oats bakeng sa Fiber Intake
Li-oats li phahame ka fiber e kopantsoeng 'me li kopantsoe le ho fokotsa khatello ea mali le lichelete tsa k'holeseterole ka kakaretso. Li-oats ke lik'habohaedreite tse ntle , 'me li ruile beta-glucan. Beta-glucan ke fiber e matla haholo e thusang ho fokotsa ts'oaetso ea tsoekere le ho boloka litekanyetso tsa tsoekere tsa mali tlas'a taolo.
Li-oats hape ke mohloli o moholo oa protheine ea semela ea boleng e thusang ho hōla ha mesifa le ho lokisa. Senoelo se seng le se seng sa tšepe se fana ka ligrama tse 10, 'me lipatlisiso tse ngata li bontšitse hore ho ja oatmeal ho fokotsa kotsi ea lefu la pelo.
Matlafatsa letsatsi la hao le 'mele oa hao ka sekotlolo sa li-oats-le lijo tsa hoseng ka thōko, ke lijo tse monate pele ho lijo kapa pele ho lijo .
3 - Apple ka letsatsi e boloka ngaka e tlohela
Phuputso e ka 'na ea tiisa hore " apole ka letsatsi e boloka ngaka e le hōle." Liapole ke lijo tse jereng antioxidants quercetin le catechin. Quercetin le catechin li sireletsa lisele tsa rona le thuso ho fokotsa kotsi ea kankere le lefu la pelo. Tlhokomeliso: U ka fumana li-fibre tse eketsehileng le limatlafatsi ka ho ja letlalo.
Apulo le letlalo li na le fiber e phahameng ho feta litholoana tse ling tse ngata, tse ka thusang ho fokotsa boima ka ho ntlafatsa satiety. Liapole li ja lijo tse ngata haholo, li tlatsa, ebile li fana ka matla ho phaella ho melemo e mengata ea antioxidant ea bophelo bo botle.
Apulo e fetohile "lijo tse potlakileng" tse ncha tsa bophelo bo botle.
4 - Tea e Tala e Eketsa Metabolism
Tee e tala e na le matla a li-antioxidants. Lits'oants'o tsa eona tsa antioxidant li bontšoa hore li phahame ho feta tse lekantsoeng ka litholoana le meroho.
Tee e tala e na le tekanyo e phahameng ea catechin, e leng antioxidant e bontšitsoeng ho thusa ho thibela lisele tse senyang 'meleng. Katechin e bontšoa ho fokotsa ho ruruha 'meleng. Ho ruruha ho boleloa hore ho tlatsetsa maloetse le maloetse. Ena antioxidant e matla e bontšoa ho fokotsa khatello e matla ea mali le ho fokotsa kotsi ea lefu la pelo.
Ho boetse ho na le tšebetso ea tee e tala e thusang ho thibela ho thehoa ha li-plaque tse amanang le lefu la Alzheimer. Melemo e meng ea bophelo bo botle e kenyeletsa ho eketseha ha metabolism bakeng sa tahlehelo ea boima.
Ho thabela tee e phahameng e mpa e le monate-feela u hopole ho e boloka e le tala.
5 - Li-Flaxseeds tsa Ground li fokotsa ho ruruha
Lisebelisoa hase feela mohloli o motle oa fiber empa hape li jere ka alpha-linolenic acid. Alpha-linolenic acid ke motsoako oa mafura o bontšitsoeng ho fokotsa ho ruruha 'meleng. Li-flaxseeds li na le lignans. Li-Lignan ke mofuta oa semela se bitsoang "polyphenols". Li-precursors tsena li kenya letsoho ho fokotseha litekanyetso tsa lik'hemik'hale tse amanang le li-hormone.
Lintho tse ling tse khahlanong le ho ruruha ha peō ea folaxe li 'nile tsa e-ba molemo bakeng sa maemo a li-acne le asthma. Setlolo sa lefatse ke mohloli o motle oa fiber mme se thusa ho fokotsa mathata a ho senya lijo. Ho na le motsoako o nang le limatlafatsi le mohloli o ruileng oa mafura a phetseng hantle.
Letlapa le na le lijo tse ngata tse tsotehang tse nang le liminerale, tse mafura a mafura a acids, le protheine e sebelisoang. Melemo ea bophelo bo botle e finyelloa ha peō eohle ea folaxe e le mobu ka tsela e fapaneng e tsoa ho e tšoanang le eo e kenang ho eona.
6 - Yogurt e Ntlafatsa Baktheria ea Gut
Kojoana e tsebahala bakeng sa probiotic kapa e phela libaktheria tse molemo. Kojoana e bontšoa ho fokotsa kholo ea libaktheria tse kotsi tšebetsong ea lijo. E boetse e thusa ho boloka maemo a tsitsitseng 'meleng.
Ho ja yogurt ho bontšoa ho ntlafatsa tsamaiso ea rona ea 'mele ea ho itšireletsa mafung le ho fana ka tšireletso khahlanong le mafu a kang kankere. Li-probiotics li ka thusa ka ho tšoaetsoa sesela sa botšehaling, lefu la boea ba ho ruruha, likokoana-hloko le ho tšoaetsoa ha moriana.
Kojoana e boetse e le mohloli o moholo oa khalsiamo ea masapo le ea protein ea pr . Hase li-yogurts tsohle tse bōpiloeng tse lekanang. Sheba ho ngolisa "litloaelo tse phelang le tse sebetsang" ho netefatsa hore li na le li-probiotics. E boetse e khothalletsoa hore e sebelise mefuta e sa tšoaneng ea li-sugared.
7 - Broccoli ke Morena ea Antioxidant
Broccoli, carbohydrate ea cruciferous ke e 'ngoe ea li-antioxidants tse matla ka ho fetisisa lijong tsa rona tsa lijo. Broccoli e sireletsa 'mele ea rona khahlanong le kankere le lihlopha tse ka holimo ho lethathamo le phahameng la lijo.
Broccoli e fana ka boleng bo phahameng ba phepo e nepahetseng ka litšenyehelo tse tlaase tsa caloric. Ke eona e nang le limatlafatsi tse ngata tsa li- superfoods tsa meroho. Lipatlisiso li ngotse broccoli morena oa thibelo ea kankere. Lipatlisiso li bontšitse metsoako ea sebabole ka mochine oa broccoli liphatsa tsa lefutso tsa rona ho matlafatsa tlhahiso ea ho bolaea li-enzyme. Li-enzyme tsena li ka 'na tsa hlasela metsoako e bakoang ke kankere.
Ho phaella moo, broccoli e boetse e matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, e tšehetsa bophelo bo botle ba pelo, e haha masapo, ebile e loantša bofokoli ba tsoalo.
8 - Bophelo ba Pelo ea Oli ea Oli ea Oli
Oli ea mohloaare e nkoa e le oli e phelisang hantle e bontšitsoeng ho fokotsa kotsi ea lefu la pelo. Mafura a maholo a fumanoang oli ea mohloaare ke monounsaturated fatty acids (MUFAs). LITŠOANTŠISO li bontšitsoe ho fokotsa k'holeseterole eohle le ho thusa ho tsitsisa mali.
Oli ea mohloaare e 'nile ea amahanngoa le ho theola mahlaseli a insulin, taolo ea tsoekere ea mali. Lipatlisiso li bontšitse molemo o moholo ho ba nang le lefu la tsoekere la mofuta oa 2.
Oli ea mohloaare e boetse e na le li-antioxidants tse bitsoang phenols tse amanang le ho thibela li-cholesterol buildup ka marako a artery. Batla "moroetsana," "molekane oa pele," kapa oli ea mohloaare e "sithabetseng" e nang le litekanyetso tse ntle tsa phepo.
Moriana o khothalletsoang ke o mongata o mong le o mong letsatsi le leng le le leng ho kotula melemo e metle ea pelo.
9 - linaoa ke lijo tsa boko
Likhooa ke mohloli o babatsehang oa fiber e sesebelitsoeng le lik'habohaedreite tse ntle tsa ho ja letsatsi ka leng. Fiber e sesebelang e thusa pelo ka ho tsuba k'holeseterole pele e e-ba le monyetla oa ho khomarela lebota la artery. Joale k'holeseterole e felisoa ka mesebetsi e tloaelehileng ea 'mele. Liphuputso tse bontšang ho ja fiber e ngata e theohelang li ka fokotsa k'holeseterole eohle ka karolo ea 10 ho ea ho ea 15 'me e amana le lefu le fokolang pelo.
Linaoa tse ntšo li na le anthocyanins, metsoako ea antioxidant e bontšitsoeng ho ntlafatsa boko. Li na le phaello e phahameng ka ho fetisisa ea limela tsa protheine empa e lokela ho kopanngoa le lijo-thollo tse kang raese e sootho e le hore e be le "protheine" e feletseng.
Linaoa li ngata haholo ho feta "litholoana tsa 'mino"' me melemo ea bophelo bo botle e ka feta pina eo.
10 - Sinamone ke Pholiso ea Pholiso
Cinnamon e fetohile e 'ngoe ea lisebelisoa tse matla ka ho fetisisa tsa pholiso tse fumanang karolo e ngata ea lijo tse monate. Liphuputso li amana le sinamone ho tsoekere ea tsoekere ea mali ho batho ba nang le lefu la tsoekere.
Cinnamon e boetse e bontšoa hore e na le antibacterial, anti-parasitic, le anti-fungal thepa.
Cinnamon e boetse e phahame manganese, tšepe, khalsiamo, le fiber kaofela tse molemo bakeng sa 'mele. Melemo ea bophelo bo botle ba linokoana tse kholo e ntse e senoloa ka lithuto tse tsoelang pele empa e se e sebelisitsoe meriana ea setso nako e telele.
Hoa thabisa ho fumana melemo ea sinamone e hōlile ho feta pie ea apole le cider e hlakiloeng ho monate o motle bakeng sa bophelo bo botle ba hau.
> Mehloli:
> Alzheimer's.net Ho hopola Mefuta e Meholo ea Lijo tse Natefatsang Tse Loantšang Alzheimer's. 2013.
> Di Noia J. Ho hlalosa Litholoana tsa Matla a Matla le Meroho: Boikarabello ba Mahlahahlaha. Prev Chronic Dis . 2014; 11: 130390.
> Garelnabi M, Mahini H, Wilson T. Quercetin ho noa ka ho ikoetlisa ho tsamaisa lipoprotein metabolism le ho fokotsa ho thehoa ha methapo ea sebete ho Molimo. Leqephe la Mokhatlo oa Machaba oa Lipapali Lithethefatsi. 2014; 11: 22.