Boko ke mesifa mme ke habohlokoa ho e boloka e le matla. Li-pushups le litlolo tsa litlolo ha li etse joalo, empa lijo tse nepahetseng li tla ba joalo! Ke na le lijo tse supileng tse ka thusang ho ntlafatsa mohopolo, ho thibela maloetse, le ho feta.
Lipontšo
Joalokaha re hloka lebaka le leng la ho thabela monate ona o monate o motala! Likokoana-hloko li na le limatlafatsi tse ka bang 20 tsa bohlokoa. Vithamine E, e leng e 'ngoe ea limatlafatsi tsena, e bontšitsoe ho fokotsa tsoelo-pele ea lefu la Alzheimer.
Likokoana-hloko li boetse li na le potasiamo, e bontšitseng bokhoni ba ho boloka boko bo sebetsa ka ho thibela lipolao.
Ha ho mohla e seng e le mathoasong ho qala ho senya maloetse ao a nakong e fetileng. Feela likarolo tse ling li hlahlojoe, kaha avocado e na le lik'halori tse lekaneng, 'me ha ho nke letho ho kotula melemo . E phatlalatse ka sandwich ea hao, e kenyelle leqhoa la hao, kapa ue sebelise ho etsa hore phala e kene e le hore u thabele li-veggies.
Salmon ea hlaha
Mohlomong ua tseba hore salmon e hlaha e lula e rorisoa e le mohloli o hlollang oa omega-3s. Mona ke seo u sa tsebeng: Boko ba hau bo hloka hore mafura a mafura a sebetse hantle. Li sireletsa lisele tsa boko bo kotsi, li fokotsa ho ruruha, le ho thusa ho hlahisa li-neurotransmitters, ke kamoo boko ba rona bo buisanang kateng le 'mele eohle ea rona. Liphuputso li bontša hore ho ja litlhapi joaloka salmon e hlaha ho ka fokotsa kotsi ea lefu la Alzheimer. Ho na le recipe e bonolo-le-e ka khoneha ea saalmon e entsoeng ka pakete ea foil.
Ho hloekisa ke moea o pholileng!
Li-beet
Li-beet ke candy ea tlhaho! Li monate ebile li monate, li tletse matla a ho matlafatsa boko. Li-beet li na le likhahla tse phahameng tsa nitrate. Bo-rasaense ba Univesithi ea Wake Forest ba ile ba etsa qeto ea hore li nitrate tsena li ka eketsa phepelo ea mali le oksijene bokong.
Li-oats
Ke oats ka tsela ea BIG.
( Mafura a bosiu ke lijo tse tloaelehileng tsa hoseng!) Lithollo tse tletseng fiber li fana ka khase, mafura a boko ba aka. 'Me, kaha' mele oa hao o cheka li-oats butle-butle, li u boloka u le boima ka lihora tse ngata.
Blueberries
Li-blueberries ke li-superfood tse feletseng. Li na le melemo e metsoako ea phepo e nepahetseng, kahoo ha ho makatse hore ebe liketso tsena tse nyenyane li boetse li molemo ho bophelo bo botle ba boko! Ba tletse li-antioxidants-ho feta lijo tse ka bang teng moo.
Li-antioxidants tsena li 'nile tsa bontšoa hore li fokotseha haholo ka mohopolo le motlakase. Phuputso e entsoeng ke Dr. James Joseph ea USDA e fumane hore monokotsoai ona o ntlafatsa boko bo sebetsang mme o fetola bothata ba bokooa bo amanang le botsofali. Li-blueberries li kenyelletsa lijong tsa hau ( haholo-holo haeba u lula u lapile !): Li je feela, holimo ho tloha ka yogurt kapa ho oatmeal, kapa li li tšele ka har'a li-muffin tse nang le phepo!
Litamati
Joaloka blueberries, litamati li na le li-anti-oxidants tse ntle-e leng, lycopene . Li-antioxidants li sireletsa khahlanong le mahala ho senya lisele tse ngata, ho thusa ho thibela Alzheimer's le 'dementia'. 'Mele oa hao o noa li-lycopene tse ngata ha u ja tamati e phehiloeng ho fapana le tse tala. Ho molemo ho tseba!
Eggplant
Matla a mafura! Lijo tse nang le li-violet-hued tse kang li-eggplant li na le li-phytochemicals tse ka thibelang ho hopola lintho.
Liphuputsong tse ling, li-anthocyanins (tse fanang ka eggplant 'mala oa eona) li bontšitsoe ho ntlafatsa bokhoni ba ho ithuta, ho hopola le ho tseba litšebelisano. Qala ho kenya li-eggplant tse ngata bophelong ba hau kajeno!
Ja-eggplant ea bohobe e nang le karolo-skim mozzarella le li-breadcrumbs tsohle tsa koro bakeng sa leqhoa le phetseng hantle Parm. Kapa ho noa li-spirt ka marumo, ho apara mahee a makhooa le panko e feletseng ea koro, 'me u phehe ka monate o phetseng hantle! U ka ba ua pheha selae sa eggplant ka skillet 'me u se sebelise e le pizza e tlaase ea pizza.
Bakeng sa lirepepe tse se nang molato, lijo tse fumanoang, lits'ebeletso tsa maqheka, le ho feta, ngolisa mahala mahala ea imeile kapa u etela Hungry Girl!