Batsoali ba hlaseloa ka litlhahiso tsa phepo e nepahetseng ho thusa ho finyella litlhoko tsa bana ba ntseng ba hōla, empa tlhahisoleseding eohle e ka ba e tsotehang. Li-antioxidants li hlile li ferekanngoa, empa li bohlokoa ho lekaneng hore li hlokomeloe.
Mona ke litlhahiso le maqheka ho thusa batsoali ho senya li-antioxidants le ho kotula melemo ka ho ba etsa karolo ea lijo tsa letsatsi le letsatsi.
Li-antioxidants ke eng?
Mekhoa e tloaelehileng ea 'mele e baka lintho tse senyang tse tsejoang e le li-radicals tsa mahala. Lintho tsena li ka hlasela le ho senya lik'hemik'hale tse phetseng hantle 'me nako e telele li ka senya' mele. Li-radicals tsa mahala li boetse li khothalletsa ho ruruha, e leng se bakang tšenyo ea lisele tse phetseng hantle. Liketso tse ngata tsa mahala tse senyang li bile li amana le kankere, lefu la pelo, le mafu a mang a sa foleng.
Mona ke moo li-antioxidants li kenang. Li-antioxidants ke lintho tse senyang li-radicals tse sa lefelloeng 'me kahoo li sireletsa lisele tse phetseng hantle. Li-antioxidants li fumanoa lijong tse fapa-fapaneng-tse ngata li na le limela. Litholoana, meroho, limela le limela tsohle ke tse ling tsa mehloli e tsotehang ka ho fetisisa.
Ho phaella mesebetsing e meng e mengata ea bohlokoa, livithamine A, C, le E hammoho le diminerale ea seleniamo li boetse li khetholloa e le li-antioxidants. Li-antioxidants le tsona li fumanoa e le karolo ea metsoako ea limela tse kopaneng e bitsoang phytochemicals.
Mehlala e kenyeletsa li-polyphenol tse sireletsang limela ho senya, le flavonoids, li-pigment tse mebala-bala tse fanang ka lijo tsa limela li hlahisa mebala e ikhethang.
Karolo ea litholoana le karoti ea lesea e khomarela matsatsi a seng makae a seng makae e ke ke ea lekaneng hore ngoana oa hao a kopane le litlhoko tsa bona tsa antioxidant. Bakeng sa liphello tse ntle, batsoali le bana ba ka sebetsa hammoho ho fumana litsela tsa ho li etsa lijong.
Mohloli oa Sources
Li-antioxidants li fumaneha ho bana ba banyenyane ka mefuta eohle ea lijo tsa bana. Mona ke mehloli e mehlano ea linaleli.
Monokotšoai
Nka khetho ea hau. Mefuta eohle ea monokotsoai e na le li-antioxidants. Fragole, li-blackberries, li-blueberries tse hlaha, li-cherries le li-cranberries ke tse 'maloa feela. Mebala e lefifi e bolela hore e na le mebala e mengata 'me tatso e phatloha e etsa hore e ipiletse ka ho khetheha ho li-palate tse nyane.
Leafy Greens
Li-veggies tse ntle tse kang sipinake, li-Swiss chard, kale, arugula le meroho e mebala e tumme ka ho ba le mongobo o lekaneng. Leafy meroho joaloka mehleng ea khale le ea mebala ea litloebelele e bohale ebile e ka 'na ea se ke ea ipiletsa ho bana ha e le e tala, empa ho e pheha ho thusa ho etsa hore e be monate ebile e bonolo ho hlafuna.
Lihlahisoa tsa tamati
Lihlahisoa tsa tamati li ithorisa ka bongata bo bongata, flavonoid e khubelu e boetse e fumanoa ka litholoana tsa litholoana tsa litholoana tsa pinki le mahapu. Lihlahisoa tsa tomate tse phehiloeng li na le lycopene ho feta litamati tse tala, ka hona li thabela tomate ea makotikiti, moriana oa marinara, chili le sopho ea tomate kamehla.
Lihlahisoa
Litholoana tse omeletseng li fana ka tekanyo e tebileng ea li-antioxidants. Ho tšoana le morara (le veine bakeng sa 'mè), morara o omisitsoeng ke mokhoa o bobebe bakeng sa bana ba nang le phekolo e nepahetseng ho feta ho chewy candies.
Whole Grains
Mohloli o monyenyane o tsejoang oa li-antioxidants, lijo tsohle tse kang raese e sootho, li-oats, harese le mabele li tletse li-fiber le li-antioxidants.
Ho sebelisoa ha lijo tsena kamehla ho 'nile ha amahanngoa le ho thibela maloetse a sa foleng a kang lefu la pelo, kankere le lefu la tsoekere. Fumana bana ba banyenyane ba qale ka lijo-thollo ka nako e telele ho e-na le hore ba fumane lijo tse "tšoeu" haholo.
Litsela Tsa ho Fumana Lintho Tse Eketsehileng
Ho e-na le ho senya litholoana le li-veggies, bana ba kenya letsoho tabeng ea ho khetholla le ho khetha mofuta ofe oa li-antioxidants tseo ba ka ratang ho li ja letsatsi le leng le le leng. Litlhahiso le mekhabiso e seng mekae ho thusa ho boloka kichineng hantle.
Smoothies
Smoothies e lumella lithane tsa lijo tse phahameng tsa antioxidant hore e be tse ncha, tse batang le tse sa sisinyeheng. Ho sa tsotellehe hore na u khetha litholoana le li-veggies tse ncha kapa tse mongobo, li-antioxidants li ngata.
U ka leka tsena bakeng sa qalong:
- Butter ea Peanut Banana Blueberry Acai Smoothie
- Cheesecake ea Wild Blueberry Smoothie
- Ho matlafatsa Matcha Mango Green Smoothie
Pizza
E, pizza. Kopanya sekoti se tletseng lijo-thollo, lycopene ea morata oa tomate o ruileng, le sekoahelo se se nang letho ho koala li-veggies holim'a eona. Leka recipe ena bakeng sa qalang.
Kale le Butternut Squash Pizza
E etsa likarolo tse 12
Pompaka e le 1 e tomoso e ommeng
1 teaspoon tsoekere
1 kopi ea metsi a futhumetseng
Likotlolo tse 1 ½ tse phofo ea koro ea koro
Likopi tse 1 ½ tse phofo
1 tablespoon letsoai kosher
3 tablespoons e eketsehileng oli ea mohloaare oli, arotsoe
1 senoelo sa marinara sauce
Li-ounces tse tšeletseng li tšeloa lijo
Likopi tse 2 tse halikiloeng ka sesepa sa squash *
Likotlolo tse peli tse qhibilihisitsoeng
Mozzarella diese tse 6 tsa ounces tse senyehileng
- Kopanya tomoso, tsoekere le metsi ka senoelo se seholo sa ho lekanya le whisk ho kopanya. Lumella ho phomola metsotso e 15.
- Sebaka sa metsi le letsoai ka sekotlolo sa motsoako oa motlakase o koahetsoeng ke hook ea hlama. Eketsa motsoako oa tomoso le khaba e le 'ngoe ea oli ea mohloaare. Mochini o tlaase ho fihlela metsoako e kopanngoa feela, ebe o eketsa lebelo le lebelo ka metsotso e 3 ho ea ho e 4, ho fihlela hlama e bokane ka bolo e kholo.
- Fetisetsa hlama ho sekotlolo se nang le oli ebe o koahela ka thaole e hloekileng ea kichineng. A ke a tsohe ka hora e le 'ngoe.
- Preheat oven ho 450F 'me u behe pane ea 13x18 ea letlapa holimo ho futhumala. Hang ha hlama e tsositsoe, e-ea holim'a metsi a fokolang haholo 'me u qete ka ho sebelisa setlolo se phunyeletsang.
- Tlosa ka letsoho letlapa la phofshoana ho tloha ka ontong 'me u phunyeletse ka lisebelisoa tse 2 tse setseng tsa oli ea mohloaare. Fetisetsa hlama ho pan 'me ka bonolo u hatelle hlama ho ea karolong e ka thōko ea pan.
- Holimo le marinara, provolone, squash, kale le qetellong, mozzarella.
- Bake ka metsotso e 16, o pata halofo ea ho pheha.
Trail Mix
Monyetla o mong oa lijo-thollo, ho kopantsoe le monate oa tlhaho ho litholoana tse omisitsoeng. Etsa motsoako oa lijo-thollo tse nonneng, linate (mohloli o mong o motle oa li-antioxidants), le liatla tse seng kae tsa limela tse omisitsoeng tsa bana ba hau. Leka lipepe tsena:
Li-hot and Coldals
Li-oats ke setsi sa lijo-thollo bakeng sa granola le sekotlolo sa hoseng sa oatmeal. Ho feta moo, risepe e kang ena ho bonolo ho e paka hammoho le sekolong.
Granola ea mahala
E etsa likotlolo tse 3 1/2
Likotlolo tse peli tsa ½ tse tletseng li-oats
Kofi ea kopi e nang le lik'hilograma tse 12
¼ e teaspoon letsoai le khabiso
1/3 senoelo sa sopholi sa sira kapa lero la agave
1 tablespoon oli ea canola
1 senoelo se omisitsoeng ka cranberries
- Preheat oven ho 300F.
- Senya letlapa le leholo la ho baka le ho pheha ho sa khone ho pheha. Kopanya li-oats, kokonate, letsoai, sirase ea maple le oli ea canola ka sekotlolo se seholo.
- Tšoaea hantle mme u fetisetse tlhahiso e lokisitsoeng ea ho baka.
- Ho noa, ho susumetsa ka linako tse ling, ho fihlela e le putsoa ea khauta (metsotso e ka bang 15 ho isa ho e 20). Tlosa ho tloha ka ontong.
- Hang ha u pholile, kopanya li-cranberries tse omisitsoeng. Boloka ho na le setshelo se sa sirelelitsoeng sa libeke ho fihlela ho beke e le 'ngoe.
> Mehloli:
> Singh R, Devi S, Gollen R. Boikarabelo ba ho lokoloha habonolo ka ho fapana ha masapo a pelo, lefu la tsoekere le dyslipidaemia: kholoanyane ho feta bophelo. Metab Resab 2015 ea Feb., 31 (2): 113-26.
> Van Hung; Lik'hemik'hale tsa Phenolic ea lijo-thollo le matla a tsona a ho thibela Antioxidant. Crit Rev Food Sci Litsi. 2016; 56 (1): 25-35