Etsa Tokelo ea ho Fetola 'Mele oa Hao, Bophelo bo Botle le Bophelo
Lijo tseo re li jang li phetha karolo ea bohlokoa tabeng ea hore na re shebahala re bile re ikutloa joang. Ho ikoetlisa kamehla ke habohlokoa empa ho ea ka lipatlisiso, phepo e nepahetseng e na le tšusumetso e kholo ho matla a rona a bophelo bo botle . Ho sebelisa lijo e le meriana ea rona e fetohile sehlooho se tsebahalang bakeng sa ntlafatso ea bophelo bo botle.
Hona joale mokhoa oa ho shebana le ho ja lijo tse nepahetseng e le sepheo sa mantlha sa ho ikoetlisa. Ha mekhoa e metle ea ho ja e fetoha mokhoa oa bophelo, re phela hantle 'me re thabile. Ho ja hantle ho re nolofalletsa ho fokotsa mafura a 'mele, ho lahleheloa ke liponto tse' maloa, ho itšepa haholo le ho fokotsa kotsi ea ho kula.
Liphuputso tse sa khaotseng li bontša ho ja lijo tse phetseng hantle e le karolo ea bohlokoa haholo mananeong a rona a ho ikoetlisa. Lingaka tse ling li ruta mekhoa e metle ea ho ja / mokhoa oa ho phela e le tsela ea ho ntlafatsa bophelo bo botle bo fokotsang botenya le mafu a amanang.
Lijo ke The Medicine ea rona
Lijo tse nang le matla a mangata kapa li-superfoods li kenyelletsa liprotheine tse omeletseng, lik'habohaedreite tse phetseng hantle le mafura a bohlokoa ho bophelo ba rona. Li-superfoods ke mohloli o ruileng oa livithamine, diminerale le li-antioxidants.
Li-antioxidants li bontšoa ho fokotsa ho ruruha meleng ea rona ho re thusa ho loantša mafu le maloetse. Ho ruruha ho boleloa hore ke sesosa se ka sehloohong sa mafu a mangata. Li-antioxidants tse matla meroho le meroho, mohlala, thusa ho senya 'mele o tlosa lik'hemik'hale tse kotsi.
Li-superfood tse ling li na le lik'hemik'hale tse eketsang metabolism ea rona bakeng sa mafura a atlehileng haholo a tukang. Pelepele e khubelu e na le molek'hule e bitsoang capsaicin e bontšitsoeng ho ntlafatsa tekanyo eo re chesang mafura a 'mele.
Ho ja lijo tse nang le bophelo bo botle ho ke ke ha thusa feela ho ntlafatsa bophelo ba rona bo botle empa hape ho re nolofalletsa ho fihlella lipakane tsa boithaopo.
Lijo tsa Richmond tsa Richmond li ka u thusa joang?
Quercetin ke tlhaho e matla ea antioxidant ka tlhaho lijong tse fapa-fapaneng tsa limela. Ha e le hantle, phuputso ea quercetin e bontša hore ke e 'ngoe ea li-antioxidants tse matla ka ho fetisisa tse nang le melemo e mengata ea bophelo bo botle.
Baatlelete ba bangata ba tlatsetsa ka quercetin ho fokotsa ho ruruha ha mesifa e bakoang ke ho sebetsa ka thata. Ho ea ka phuputso e phatlalalitsoeng ho International Journal of Preventative Medicine, quercetin supplementation e ntlafetse haholo katleho ea lipapali tsa lipapali , ho eketsa tekanyo ea meriana le boima bo matla har'a baatlelete.
Lijo tse latelang ke mohloli o ruileng oa quercetin:
- Liapole
- Eiee
- Broccoli
- Monokotšoai
Eketsa Metabolism ea Hao Ka tlhaho
Mochine oa hau o monate oa mafura ha o tle ka botlolo empa ka ho ja lijo tse nang le lik'hemik'hale tse itseng. Re ka eketsa tekanyo ea ho chesa mafura ka tlhaho ho ea ka lipatlisiso tsa phepo e nepahetseng.
Ho ja lijo tse hlasimollang le ho ntlafatsa mafura a ho chesa mafura ho tla re thusa ho fokotsa mafura ka katleho. Ho eketsa lijo tse matlafatsang metabolism ho tla ba tlatsetso e kholo bakeng sa lenaneo la hau la ho ikoetlisa le lenane la phepo.
Lijo tse latelang li bontšoa ho eketsa metabolism ea rona:
- Pelepele e chesang (e sebetsang motsoako oa capsaicin)
- Green tea (e sebetsang ka motsoako oa caffeine)
- Kofi e ntšo (motsoako o matla oa caffeine)
- Metsi a chesang (500 ml ea metsi letsatsi le leng le le leng a eketsehile tekanyo ea metabo ka 30%)
- Lihlahisoa tsohle (ho thusa motsoako oa fiber le tšepe)
- Kojoana (ho thusa karolo ea calcium le probiotics)
- Liapole (ho thusa motsoako oa fiber)
- Linate le lipeo (ho thusa motsoako oa mafura a bohlokoa a acids)
- Litlhapi tse mafura (thuso ea Omega-3 fatty acids)
Peō ea Peanut ke Superfood
Peateut butter e le hore e be palo e le 'ngoe ea lipapali tse natefatsang lipapali. E na le mafura a nang le phepo, e na le limatlafatsi 'me e bontšoa ho fana ka matla a nako e telele bakeng sa ts'ebetsong e ntle ea liatleletiki.
Ho khetha tlhahiso ea tlhaho ea tlhaho kapa ea manyolo e monate e khothalletsoa ho qoba tsoekere e kenyelelitsoeng le mekhoa e sireletsang. Peitut butter e phahame ka fiber le mohloli o motle oa protheine ea limela. E boetse e na le niacin, folate, vithamine E le lisebelisoa tse ling tsa bohlokoa le liminerale.
Botoro ea peanut e na le limatlafatsi tsa boleng bo phahameng 'me li fana ka matla a tšoarellang ho lik'hilojule tse 90 ka 2 tablespoon e sebeletsang. E boetse e na le ligrama tse 7 tsa protheine ka li-ounce ha li bapisoa le linate tse ling tse fanang ka ligrama tse 4 feela. Ho ja li-protein e lekaneng ho bohlokoa bakeng sa ho hōla ha mesifa.
E fokotseha ka mafura a mangata le k'holeseterole e etsang hore e be lijo tse nang le pelo e phetseng hantle. Lipatlisiso tse bontšang ho ja li-ounces tse 5 tsa peanut ka letsatsi li ka fokotsa kotsi ea lefu la pelo.
Fitness Foods ke eng?
Poleloana ea lijo tsa boikoetliso e fapanyetsana le li-superfoods. Ho ja lijo tse nang le matla a ho ikoetlisa ke tsa bohlokoa bophelong ba rona. Ho kenyelletsa phepo e nepahetseng le ho tseba hore na seo se bolelang ke sa bohlokoa ho finyella 'mele o motle le o phetseng hantle.
Mantsoe a latelang ke lethathamo le amohelehang la li-superfood har'a ba ratang ho ikoetlisa:
- Li-oats (tse phahameng fiber, e ntlafatsa ts'oaetso / e eketsa metabolism)
- Mahe (protein source, mohaho oa mesifa)
- Meroho (antioxidants, e fokotsa ho ruruha)
- Liapole (li-antioxidants, e fokotsa ho ruruha / eketsa metabolism)
- Lijo tse monate / litlhapi (amino acid, mohloli oa protheine, mohaho oa mesifa)
Na Kofi e Phetse Hantle kapa Che?
Na re lokela ho noa kofi? Ena ke potso e ratoang 'me le hoja e se seno se setle ho ba bang, lithuto tsa kakaretso li bontša kofi e le molemo bakeng sa bophelo ba rona bo botle le ho ikoetlisa .
Kofi e na le antioxidants empa hape e na le caffeine. Caffeine ke tšusumetso ea tlhaho e bontšoang ho eketsa litekanyo tsa rona tsa meriana. Baatlelete ba bangata ba sebelisa kofi e le seno se entsoeng pele ho ho ikoetlisa ho rua molemo ho sena. Mefuta e fokolang e tlaase (linoko tse 1-2) ea kofi e bontšoa ho ntlafatsa haholo ts'ebetso ea lipapali.
Ho noa kofi e ntšo metsotso e 30 pele ho boikoetliso ho boleloa hore ho na le liphello tse ntle ka ho fetisisa tsa lipono. Ho bontšoa ho ntlafatsa mamello ea rona le ho re nolofalletsa ho ikoetlisa nako e telele.
Kofi e boetse e bontšoa hore e ntlafatsa likelello tsa rona tsa kelello le ho eketsa matla a matla. Mokhoa o hlakileng o khothaletsa ho etsa mosebetsi o atlehileng le o atlehang. Kofi e boetse e bontšoa ho fokotsa bohloko ba mesifa bo bakoang ke ho ikoetlisa.
Kofi e boetse e na le li-antioxidants tse matla tse bontšitsoeng ho fokotsa maloetse a sa foleng le maloetse. Liphuputso li bontšitse hore li thusa batho ba nang le lefu la Parkinson le ho fokotsa sekhahla sa li-gallstones.
Hobane caffeine ke ntho e tsosang takatso, e kgothaletswa hore o iteanye le ngaka ya hao haeba o e-na le methapo ea mali e ngata, e imme, e fumane lefu la pelo, kapa e hlokomelisa pele u noa kofi.
Ja Mehleng ea Superfoods Letsatsi le Letsatsi
Lijo tse monate li bapala karolo ea bohlokoa ho finyella le ho boloka 'mele o phetseng hantle. Litsebi tsa phepo ea lijo li ka 'na tsa fapana lethathamong la tsona tseo lijo li leng molemo ka ho fetisisa empa li lumela hore kaofela ha tsona lia hlokahala. Ho ja mefuta e fapa-fapaneng ea lijo tsa letsatsi le letsatsi ho tla khotsofatsa litlhoko tsa limatlafatsi bakeng sa ho sebetsa hantle ha 'mele.
Qala ka li-superfood tse latelang tse ntlafatsang bophelo bo botle le ho ikoetlisa:
- Li-oats (tse phahameng fiber, ntlafatso ea lijo tse fokolang, bophelo bo botle ba pelo)
- Blueberries (antioxidants, e fokotsa ho ruruha, ho loantša kankere)
- Liapole (li-antioxidants, ho fokotsa ho ruruha, ho lahleheloa ke boima ba 'mele)
- Green tea (antioxidants, eketsa metabolism, ho lahleheloa ke boima)
- Li-flaxseed (tsa bohlokoa mafura a acid, e eketsa metabolism, e fokotsa ho ruruha)
- Broccoli (li-antioxidants, ntoa ea kankere, detox)
- Yogurt (calcium, probiotic, ntlafatso ea lijo, bone bophelo bo botle)
- Oli ea mohloaare (monounsaturated fatty acids (MUFAs) / bophelo ba pelo)
- Likhooa (tse nang le fiber, li-antioxidants, bokhoni ba boko bo ntlafetseng)
- Cinnamon (antioxidants, detox, spice healing)
> Mehloli:
> Di Noia J. Ho hlalosa Litholoana tsa Matla a Matla le Meroho: Boikarabello ba Mahlahahlaha. Prev Chronic Dis . 2014; 11: 130390.
> Emilio Ros, Melemo ea Bophelo bo Botle ba Nete, Mekhatlo ea Sechaba ea Bophelo, 2010
> Erica R Goldstein le al., Mokhatlo oa machaba oa lipapali tsa lipapali: caffeine le ts'ebetso, 1/27/10
> Journal ea Clinical Endocrinology & Metabolism, Water-Induced Thermogenesis, Michael Boschmann, 7/2/13