Bakeng sa ho etsa lihlahisoa tse potlakileng le tse bonolo, tlohela lintho tse rekiloeng tsa tsoekere le ho etsa soda e ntle lapeng. Ha e fokotsehe feela ka tsoekere, metsi a phatsimang a nang le lero la litholoana le botanicals a etsa hore o laole li-phytochemicals tse nang le matla a ho matlafatsa bophelo bo botle. Ho feta moo, ho khetha mekhoa e ts'oarehileng ea tlhaho ke mokhoa o bohlale oa batho ba batlang ho fokotsa joala.
Esita le haeba u se soda-sipper letsatsi le letsatsi, ho na le likotsi tsa bophelo tse amanang le lino tse bonolo. Ho na le bopaki ba hore li-sodas tse monate li ka ba le karolo ho nts'etsopele ea mathata a maholo a bophelo bo botle joaloka lefu la tsoekere, lefu la pelo le botenya , ho phaella ho fokolisa masapo a bophelo.
Esita le soda di-soda tsa dijo li ka hlahisa mathata bakeng sa bophelo bo botle, ho latela dipatlisiso tsa moraorao. Phuputsong e phatlalalitsoeng koranteng ea Stroke ka 2017, batho ba noang soda le ho feta letsatsi le leng le le leng ba ne ba e-na le menyetla e ka bang makhetlo a mararo ea ho hlahisa lefu la stroke le 'dementia' (le bapisoa le ba sa kang ba etsa joalo).
Mona ke lisebelisoa tse tšeletseng tse ntle tseo u ka li kenyang ho kenya metsi a hau ao u a ratang kajeno:
1 - Ginger
Ho beha ginger ale hantle, leka ho senya soda ea hao ea club ka splash ea sirapo ea ginger. Nako e telele ea bohlokoa bakeng sa meriana ea eona, ginger e na le metsoako e 'maloa e ka thusang ho fokotsa ho ruruha. Liphuputso tse ling li bile li fana ka maikutlo a hore tloaelo e tloaelehileng ea ginger e ka thusa batho ba nang le maemo a kang lefu la tsoekere le masapo a osteoarthritis.
U ka reka lero la motsoako oa ginger kapa sesepa sebakeng sa mabenkele a mangata, kapa u iketse lero la hau kapa sirapo (ka ho pheha ka moriana o mocha, metsi le tsoekere e ncha).
2 - lero la morara
E 'ngoe ea li-substitutes tse khathollang ka ho fetisisa tsa soda, seltzer ea lero la litholoana tsa litholoana tsa litholoana tsa morara o thusa ho eketsa tlhahiso ea vithamine ea C. Ntle le ho fana ka li-antioxidant , vithamine ea C e phetha karolo ea bohlokoa ho sireletsang 'mele. Ha e le hantle, lipatlisiso li bontša hore ho ja vithamine ea C ho ka fokotsa haholo sekhahla sa serame se tloaelehileng ho batho ba sebetsang 'meleng, hammoho le ho khutsufatsa nako ea sefuba ho batho bohle.
Phuputso e qalang e boetse e bontša hore ho khotsofatsoa ha lero la morara ho ka thusa ho thibela boima ba 'mele le ho boloka tsoekere ea mali. Ho feta moo, ho phefumoloha monko o monate oa morara oa bohlokoa oa morara (o fumanehang peel) ho ka thusa ho phahamisa maikutlo a hau.
3 - litholoana
Mohloli o mong o ka sehloohong oa vithamine C, monokotsoai le oona o na le lik'hemik'hale tse tsejoang e le anthocyanins. Phuputso e hlahang e bontša hore li-anthocyanins li ka ntlafatsa bophelo bo botle ba pelo ka litsela tse sa tšoaneng, tse kang ho loantša sethapo sa artery-clogging plaque.
Phuputsong e phatlalalitsoeng koranteng ea Circulation ka 2013, mohlala, bafuputsi ba shebane le boitsebiso ba basali ba 93 600, bao kaofela ha bona ba qetileng li-questionnaires mabapi le lijo tsa bona ka lilemo tse 'nè ka lilemo tse 18. Bangoli ba thuto ba fumane hore basali ba jang blueberries le fragole ba ne ba fokotsa likotsi tse 32 tsa likotsi tsa lefu la pelo, ha ba bapisoa le basali ba jang monokotsoai hang ka khoeli kapa ka tlase.
U ka hlahisa monokotšoai oa puree ka blender kapa u iketsetsa sirapo ea hau ea melee ka ho pheha motsoako oa melee ea hao e khethiloeng, lemon kapa lero la lime, le lero le monate (haeba le lakatsa).
4 - lero la makhapetla
Ntho e fapaneng e fapaneng le lino tse tsoekere tsa lehlabula, metsi a phatsimang a lero la mahapu a na le setho sa antioxidant se bitsoang lycopene. Liphuputso tse 'maloa li bontšitse hore lycopene e ka thusa ho sireletsa khahlanong le kankere ea prostate, hammoho le ho ntlafatsa bophelo bo botle ba pelo.
Phuputsong e nyenyane e phatlalalitsoeng ho American Journal of Hypertension ka 2014, mohlala, tšebeliso ea mahepu a bonahala e le ho fokotsa haholo khatello ea mali ho batho ba feteletseng.
Ka mor'a hore u hloekise likhahla tse seng kae tsa mahapu a nang le peō, sebelisa sesepa ho tlosa makhasi ebe u eketsa lero ho seltzer ea hau. Bakeng sa tatso e eketsehileng-le bonase ea vithamine C-try e tlatsang lero le lecha ka lero la soda.
5 - lero la phaenapole
Bakeng sa moemeli oa soda ea tropike, leka ho kopanya seltzer ea hao le lero la phaenapole (kapa, haeba u batla sopho e tsitsitseng, popola ea phaenepa e kopantsoeng). Ntle le ho fana ka vithamine C, phaenepole ke eona feela mohloli oa bromelaine o fumanehang ka tlhaho: motsoako oa li-enzyme tse boletsoeng ho fokotsa ho ruruha.
Le hoja lipatlisiso ka melemo ea bromelain e sa lekanyetsoe, liphuputso li bontša hore e bontša tšepiso ea ho phekola maemo a kang lefu la masapo le mafu a tloaelehileng joaloka bronchitis le sinusitis. E ka boela ea thusa ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung.
6 - lero la Cherry
Tsela e tloaelehileng ea ho thibela li-flame tsa gout, lero la ci-cherry la tart le ka thusa ho theola ho ruruha le ho kokobetsa bohloko bo sa foleng. Lipatlisiso mabapi le melemo ea eona ea bophelo bo botle li kenyelletsa tlhahlobo ea pele e hatisitsoeng ho Antioxidants ka 2016, e fumanoeng hore lisebelisuoa tsa tart cherry li ka thusa ho loantša khatello ea mali.
E le hore u iketsetse li-cherry spritzer ea hao, kopanya lero le soda le ho sebelisa li-cherries tse ncha kapa tse leqhoa bakeng sa ho khabisa. Lemon ea lemon kapa lero la lime e nchafalitsoeng e boetse e etsa hore batho ba ratang tatso e monate eo ba e rate.
> Mehloli:
> Chudnovskiy R, Thompson A, Tharp K, Hellerstein M, Napoli JL, Stahl A. "Ho sebelisoa ha lero la morara ho hlakisitsoeng ho matlafatsa lijo tse ngata tse mafura ho etsa hore insulin e se ke ea hanyetsa le ho fumana boima ba 'mele ho litoeba." PLoS One. 2014 Sep 8; 9 (10): e108408.
> Kuehl KS. "Lero la Cherry le hlasela matla a antioxidant le khatello ea bohloko." Med Sport Sci. 2012; 59: 86-93.
> Pase MP, Himali JJ, Beiser AS, le al. "Lijo tse Monate le Tlhaho e Natefetsoeng le Likotsi Tsa Kotsi ea Ketsahalo ea Kotsi le Dementia: Thuto ea Prospective Cohort." Stroke. 2017; 48: 1139-1146.
> Pavan R, Jain S, Shraddha, Kumar A. "Thepa le phekolo ea phekolo ea bromelain: tlhahlobo." Biotechnol Res Int. 2012; 2012: 976203.
> Boikarabello: Boitsebiso bo boletsoeng sethaleng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.