Lijo tseo u li jang li ka thusa ho boloka letlalo la hao le boreleli, le monate le le letle. Lijo tse nepahetseng tse nepahetseng li lokela ho fana ka limatlafatsi tsohle tseo letlalo le li hlokang:
- Omega-3 fatty acids e ka thusa ho fokotsa ho omella ha letlalo la hao.
- Vithamine C ke ea bohlokoa bakeng sa tlhahiso ea collagen, motsoako oa bohlokoa oa likarolo tsa mahlo a letlalo la hao.
- Vithamine A e boloka letlalo la hao le phela hantle hoo e ka sebetsang e le thibelo ea ho boloka libaktheria le likokoana-hloko tse ling li tsoa 'meleng oa hau.
- Selenium e ka thusa ho thibela kankere ea letlalo.
- Lefubelu, lehlabula, le mosehla o motala o le limela tse kang lycopene le lutein ke li-antioxidants tsa tlhaho tse sireletsang letlalo.
- Zinc e hlokahala bakeng sa pholiso ea leqeba.
Flip ka slideshow ho ithuta ho eketsehileng ka lijo tse nang le mefuta e mengata ea limatlafatsi tse ntle ho uena.
1 - fragole
Fragole e tletse vithamine C e le hore ba thuse ho boloka lihlahisoa tse sebetsang tlas'a letlalo la hao le le matla 'me li phetse hantle. Fragole e boetse e na le litlama tse ngata (vithamine ea B), fiber le limela tse ngata tsa phytochemicals tse ka 'nang tsa thusa ho thibela letlalo la senya ka lebaka la ho pepesehela lihlahisoa tsa mahala
Pro tip: Ja li-strawberries tse nang le yogurt ea Greece kapa khauta ea khauta e entsoeng ka tšepe bakeng sa lijo tsa hoseng tse phetseng hantle.
2 - li-oyster
Li-Oyster li ntle bakeng sa letlalo la hao hobane li phahame haholo. Ho ja li-oyster tse tharo feela ho tla u fa zinc ea letsatsi kaofela. Li-Oyster li boetse li u fa liprotheine le tšepe. U tla fumana li-oyster tse tala kapa tse ncha libakeng tse ngata tsa lireschorente.
Pro tip: E ja li-raw, tse tsuba kapa tse phehiloeng e le li-oyster, kapa li etse li-oyster.
3 - li-orang
Li-oranges li na le vithamine C e ngata, e hlokahalang bakeng sa sebopeho sa collagen mme e boloka letlalo le ikutloa le tiile. Li-oranges li boetse li na le vithamine A e ngata, e hlokehang bakeng sa khōlo e tloaelehileng le phapang ea sele.
Pro tip: E je lamunu e le bohobe ba mantsiboea ho e-na le bar
4 - Blueberries
Li-blueberries li na le li-antioxidants tse ngata tse ka sireletsang letlalo la hao ho senya kotsi e khōlō. Li boetse li phahame ka fiber, livithamine le liminerale. Li boetse li ja lijo tsa tlhaho-mofuthu - senoelo se le seng sa li-blueberries li na le lik'hilojule tse 84.
Pro tip: Sebeletsa li-blueberries e le lijo tse nang le lijo tse tlaase kapa u li kenye ho lijo-thollo kapa u li sebelise ka smoothies.
5 - Lihoete
Lihoete li fana ka vithamine A 'me ke pele ho moo, beta-carotene. Vithamine A ke ea bohlokoa bakeng sa letlalo le phetseng hantle. Lihoete li boetse li na le potassium le fiber ha li ntse li le tlase lik'halori 'me li batla li se na mafura.
Pro tip: Sebeletsa rantipole e khomarela ka khalori e tlaase ea veggie, holimo ka salate ka lihoete tse khethiloeng, kapa ho sebeletsa lihoete tse phehiloeng e le sejana se phetseng hantle.
6 - Khale
Kale ke semela sa cruciferous se amanang le ho cauliflower, arugula le broccoli. E na le limatlafatsi tse ngata haholo ho kopanyelletsa le livithamine A le C. E boetse e na le lik'hilojule tse fokolang haholo.
Tlhahiso ea pele: Leka lesea khale joaloka setala sa salate - e se e le bonolo haholo ho feta khale ea khale.
7 - Salone
Salmone e na le omega-3 fatty acids e ngata eo letlalo la hao le lokelang ho lula le le bonolo. Hape ke mohloli o babatsehang oa protheine, selenium le zinc. Le hoja e ruile mafura a phetseng hantle, salmone ha e na lik'hilojule tse phahameng, ka hona e phethahetse bakeng sa mefuta e mengata ea lijo.
Pro tip: Boloka saalmon ea makotikoting ka letsoho bakeng sa sandwiches e potlakileng le e bonolo le salate. Bonus haeba e ja salmon le masapo hobane e ja lijo tsa calcium.
8 - linate tsa Brazil
Li-nati tsa Brazil li phahame ka selenium. Mosebetsi o mong o fa selenium letsatsi la bohlokoa ka makhetlo a mangata. Linate tsa Brazil li boetse li na le calcium, magnesium le protheine. Li na le lik'hilojule tse nyane tse kholo - mofuta o mong oa linate tse tšeletseng o na le lik'hilojule tse ka bang 200, empa u tla fumana seleniamo eohle eo ue hlokang ho linate tse peli feela.
Pro tip: E ja linate tsa Brazil tse nang le apole kapa pere bakeng sa lijo tsa mantsiboea tsa mantsiboea.
9 - Litapole tse monate
Litapole tse monate li na le vithamines A e ngata, kahoo li phethehile ho boloka letlalo la hao le le boemong bo botle. Hape li na le potassium e ngata, le fiber. Litapole tse monate li phelela lebitso la tsona 'me hangata li otloa ke batho bohle - esita le batho ba jang lijo.
Pro tip: Sebeletsa litapole tse halikiloeng ka oli ea oli ea mohloaare kapa lehlakoreng le monate, kapa ka holimo ka linaoa tse apehileng, eiee, sipinake e phehiloeng kapa linate.
10 - Tuna
Tuna ke mohloli o motle haholo oa omega-3 fatty acids e bolokang letlalo la hao le le bonolo. Ho feta moo e phahame ka zinc, selenium, le protheine. Hangata tuna e sebeletsa e le litlhokoana kapa li-steaks, 'me e ka kojoa, e ajoa, kapa e koahetsoe. U tla boela u fumane tuna e kenngoeng ka makotikotlong sebakeng sa korosari ea moo.
Tlhahiso ea khetho : Khetha tuna e nang le canned e tletseng metsi a selemo ho pholosa ka lik'hilojule.
11 - Broccoli
Broccoli e na le vithamine e kholo haholo eo u e hlokang bakeng sa lisele tse phelang hantle. Hape ke mohloli o motle oa livithamine A le K, hammoho le fiber le li-antioxidants tse ka thusang ho sireletsa letlalo la hao ho senya letsatsi.
Pro tip: Haeba u sa ja broccoli khafetsa, eketsa chelete eo u e jang ka nako e le 'ngoe butle-butle ho fokotsa khaello ea khase.
12 - Walnuts
Li-walnuts ke mohloli o babatsehang oa omega-3 e nang le mafura a mafura a bitsoang alpha-linolenic acid (ALA), e bolokang letlalo la hao le le mongobo le le lengata. Li boetse li na le khalsiamo e phahameng, protheine le magnesium le vithamine E, e sebetsang e le antioxidant.
Pro tip: Boloka li-walnuts tsa hau ka sehatsetsing, kapa esita le leqhoafere, ho sireletsa mafura hore a se ke a tsamaea ka mokhoa o fokolang.
13 - Bothata
Letšoao la metsi a hloekileng ke litlhapi tse tšoeu tse tšoeu tse nang le omega-3 mafura a acids tse thusang letlalo la hao hore le fele. Trout hape ke mohloli o motle oa zinc le selenium, e leng se molemo le letlalo la hao, hammoho le protheine, calcium, magnesium le niacin.
Tlhahiso ea papali : E-ba le oli e nyenyane ea mohloaare feela 'me u sebelise ka lero la lemone, letsoai le pepere.
14 - Tomate
Litamati li na le li-vithamine A le C, hammoho le tsona li na le magnesium, khalsiamo e nyenyane le vithamine e nyane. Litamati tse nonneng li ruile limatlafatsi tsena le lik'hilojule tse tlaase, empa ho na le bonase ha u ja moriana oa langa le le lej. Ho pheha ho lebisa tekanyo ea lycopene, e leng antioxidant e ntle bakeng sa letlalo la hao.
Pro tip: Etsa bohobe bo bonolo ka ho tšela tamati e khōlō ea lero ka likotoana. Eketsa letsoai le pepere e nyenyane mme ke sona seo u se hlokang.
15 - Mahepu
Mahapu a monate ebile a khathollang mme oh o le molemo haholo ho uena. Watermelon ke mohloli o motle oa li-vithamine A le C, ka hona ho molemo bakeng sa letlalo la hao, hammoho le palo ea potassium, le lik'hilojule tse tlaase - senoelo se le seng sa libolo tsa mahapu li na le lik'hilojule tse 46 tse nyane.
Pro tips: Metsi ke a bohlokoa bakeng sa letlalo le phetseng hantle le ho ja mahapu ke tsela e babatsehang ea ho khutlela morao.
16 - Ts'ebetso e khubelu e khubelu
Pelepele e khubelu e ntle bakeng sa letlalo la hao hobane li jere li-vithamine tsa C le A. Li boetse li na le vithamine ea K, tse bohlokoa bakeng sa methapo ea mali e phetseng hantle tlas'a letlalo, hammoho le li-vithamine tsa B le fiber. Pelepele e khubelu e boetse e na le lik'hilojule tse fokolang - e phethahetseng bakeng sa lijo tse ling.
Pro tip: Leka pelepele e monate, e mosehla, le ea lamunu ka mefuta e sa tšoaneng. Bohle ba monate ebile ba na le limatlafatsi tse ngata.
17 - Peō ea mokopu
Limela tsa mokopu ke khetho e ntle ea bohobe bo botle ba moriri o motle hobane ba ruile ka mofuta o omega-3 mafura a mafura. Ho feta moo ba na le khalsiamo e ngata, magnesium, protheine le fiber. U ka fumana peō e nang le mokopu libakeng tse bonolo, mabenkele a lijo tsa bophelo, mabenkeleng a lipapali, kapa u ka khona ho iketsetsa peo ea mokopu lapeng.
Pro tips: Reka peo ea mokopu e seng e ntse e le lesesaane - e bonolo ho e ja.
Lisebelisoa:
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Ofisi ea Lijo tsa Lijo, Mekhatlo ea Sechaba ea Bophelo. "Lethathamo la" Selenium ". http://ods.od.nih.gov/factsheets/list-all/Selenium.
Ofisi ea Lijo tsa Lijo, Mekhatlo ea Sechaba ea Bophelo. "Sehlooho sa 'Nete ea Vithamine A." http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional.
Ofisi ea Lijo tsa Lijo, Mekhatlo ea Sechaba ea Bophelo. "Sehlooho sa" Vitamin C ". http://ods.od.nih.gov/factsheets/list-all/VitaminC.
Ofisi ea Lijo tsa Lijo, Mekhatlo ea Sechaba ea Bophelo. "Sheet Factory Sheet." http://ods.od.nih.gov/factsheets/list-all/Zinc.
Rizwan M, Rodriguez-Blanco I, Harbottle A, Birch-Machin MA, Watson RE, Rhodes LE. "Letlalo la tamati le nang le lycopene le sireletsa khahlanong le photodamage e fokolang ho batho ka vivo: teko e laoloang ka nako e telele." Br J Ts'oaetso. 2011 Jan; 164 (1): 154-62. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2133.2010.10057.x/abstract.
Stahl W, Sies H. "Li-carotenoids le li-flavonoids li kenya letsoho ho sireletsang phepo ea letlalo ho senya letsatsi." Mol Biotechnol. 2007 Sep; 37 (1): 26-30. http://www.ncbi.nlm.nih.gov/pubmed/17914160.
Lefapha la Temo la United States Lefapha la Phuputso ea Temo, National Nutrient Database bakeng sa Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.