Lipatlisiso li bontša hore seo u se jang e ka ba e 'ngoe ea lintlha tsa bohlokoa ka ho fetisisa bophelong ba bophelo bo botle. Hape ka ho ikoetlisa, lijo tsa hau li ka sebetsa haholo ho thibela maloetse a sa foleng le ho khothalletsa bophelo bo botle le bophelo bo botle. Ho ja karolo e kholo ea lijo tsena tse 6 tse nang le limatlafatsi letsatsi le leng le le leng ho ka u thusa ka tlhaho ho matlafatsa tsamaiso ea hau ea 'mele ea ho itšireletsa mafung' me ho ka eketsa lilemo bophelong ba hao ka ho ntlafatsa bophelo ba hau.
1 - Greens
Meroho e meholo, makhasi a tletse limatlafatsi empa e na le lik'hilojule tse ngata haholo. Ho na le lik'hilojule tse ka bang lekholo ka likhaima, meroho e makhasi ke boima bo botle ba ho lahleheloa ke boima, kaha li ka jeoa ka chelete e se nang moeli. Meroho e fana ka tšireletso bakeng sa methapo ea mali, e khothaletsa mahlo a matle, mme e amahanngoa le ho fokotsa kotsi ea lefu la tsoekere. Tse 'maloa tsa meroho, tse ling tsa arugula, bok choy, kale, le meroho e mengata, ke tsa lelapa la cruciferous, mofuta o itseng oa meroho o tsebahalang bakeng sa thepa ea ho loantša kankere. Hopola ho kopanya, ho qhaqha kapa ho hlafuna meroho ena hantle, kaha ho etsa joalo ho hlahisa liphello tsa bona tse matla khahlanong le kankere.
2 - linaoa
Linaoa ke lintho tse ntle tse hlahang liphutheloana tse nyane. Ho ja linaoa, le limela tse ling, ho tla u thusa hore u ikutloe u khotsofetse, 'me kahobane ba e-na le phello e tsitsitseng ea tsoekere ea mali, ba tla boela ba thuse ho thibela litakatso tsa lijo. Fiber e qhibilihisitsoeng linaoa e theola k'holeseterole. Ho fumanoe hore ho na le linaoa, lierekisi kapa lentile habeli ka beke ho fokotsa kotsi ea kankere ea li-colon ka karolo ea 50 lekholong hammoho le ho fana ka tšireletso e kholo khahlanong le molomo oa molomo, mokhathala, pharynx, mala le kankere ea liphio. Na u lihlong ho leka linaoa ka lebaka la menyetla ea ho senya lijo? Senotlolo ke ho qala butle-butle le ho matlafatsa mamello ea hau ka matsatsi a 'maloa.
3 - eiee
Li-eiee, hammoho le li-leeks, garlic, chives, shallots, le li-scallions, li na le mekhoa e metle ea tsamaiso ea pelo ea hao ea pelo le ea 'mele, hammoho le ho ba le liphello tse khahlanong le kankere le e khahlanong le lefu la tsoekere. Liiee, feela joaloka cruciferous veggies, li lokela ho khethoa, ho sithabetsoa, kapa ho tsosoa ka botlalo ho fumana melemo ea tsona. Ha u khaola lieiee 'me mahlo a hao a qala ho senya, ke nakong eo liiee li hlahisang lik'hemik'hale tse khahlanong le kankere. Liphuputso tsa lefu lena li fumane hore ho sebelisoa ha meroho ena ho eketsehileng ho amahanngoa le kotsi e tlaase ea kankere ea malapa le ea prostate. Li-eiee, haholo-holo eiee e khubelu, le tsona li na le quercetin, flavonoid e fokolisang kholo ea likokoana-hloko le ho ata ha tsona, 'me e etsa hore sele ea kankere ea liphatsa tsa lefutso e shoe.
4 - Li-mushroom
Li-mushroom ke lijo tse monate. Ke tse ling tsa lijo tse matlafatsang bophelo bo botle lefatšeng. Li-mushroom li ikhetha ka hore li na le lik'hemik'hale tse thibelang tlhahiso ea estrogen, e etsang hore e be molemo bakeng sa thibelo ea kankere ea matsoele. White, cremini, Portobello, oyster, shiitake, maitake, le li-mushroom tsa reishi kaofela li na le mehaho e khahlanong le kankere. Har'a li-mushroom, ho na le litšoaneleho tse ngata tse ntle: tse ling li khahlanong le ho ruruha, li matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, li thibela tšenyo ea DNA, ho hōla ha lisele tsa kankere, butle-butle, le ho thibela angiogenesis. Feela ho ja li-mushroom tse phehiloeng. Li-mushroom tse tala li na le ntho e ka 'nang ea e-ba le kankere e bitsoang agaritine, e phehang haholo e fokotsa.
5 - Litholoana
Li-monokotsoai tse mebala-bala li har'a lijo tse molemohali tseo u ka li jang. Li-blueberries, fragole, li-blackberries le tse tala li na le tsoekere empa li na le limatlafatsi tse ngata. Ho sebelisoa ha Berry ho amana le ho fokotsa kotsi ea lefu la pelo, lefu la tsoekere, kankere le ho fokotseha ha tsebo. Ho ja monokotsoai ho ka ntlafatsa motlakase le mehopolo ha nako e ntse e ea ho fokotsa ho ruruha, ho thibela tšoaetso ea DNA ho thibela ho hōla ha lisele tse senyang, le ho fokotsa ho ruruha.
6 - Peo le linate
Peo e jere lihlahisoa tse nang le bophelo bo botle, liminerale le li-antioxidants, ha li ntse li e-na le li-fiber tse ngata le lipatlisiso tse ngata. Li boetse li na le protheine e ngata ho feta linate. Mofuta o mong le o mong oa peo ke o ikhethang: Ba bang ba ruile haholo mafura a omega-3; tse ling li na le lignane tse ngata tse khahlanong le kankere, 'me tse ling li na le lipelete tse ngata tsa tšepe, calcium, zinki le vithamine E. Nuts li tsejoa hore li na le melemo ea pelo le thuso ea ho thibela lefu la tsoekere le tlhokomelo ea boima ba' mele. Lihlahisoa tse phetseng hantle ka peo le linate li boetse li thusa ho monya limatlafatsi ha li jeoa ka meroho.
Lisebelisoa
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Carter P, Grey LJ, Troughton J, et al. Litholoana le meroho ea phepelo ea lefu la tsoekere ea mofuta oa 2: mokhoa o hlophisitsoeng oa ho hlahloba le ho hlahloba litlhaku. BMJ 2010, 341: c4229.
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