Ho na le phepo e ntle ka hare, haeba u ka feta 'mala
Green smoothies e ka 'na ea e-ba khalefo eohle ea li-bars le mefuta e metle ea lijo tse potlakileng,' me ha ho makatse hore ebe motsoako ona oa meroho le litholoana tse tala li ka beha mefuta e 'maloa ea lihlahisoa tse ncha tsa khalase ka khalase e le' ngoe e telele. Tse ling tsa mabaka a mangata ka ho fetisisa a ho kenyelletsa li-smoothies tse tala ho lijong tsa hau.
Green Smoothies le Lijo tsa Hao
1. Li-green smoothies li kenya limatlafatsi: Ha ho na tlhahlobo ea lipatlisiso tse bontšang hore ho ja lijo tse sa sebelisoeng ho tsoa mehloling e fapaneng ho ka u thusa ho qoba maloetse a amanang le lefu la tsoekere le kankere, ntlafatsa sesole sa hau sa 'mele le ho qoba mokhathala.
Ha e le hantle, ho ithuta ka 2013 ka mekhoa ea ho ja ea batho ba fetang 450 000 ba Europe ba kopantseng ho ja lijo tse 7 tsa litholoana le meroho letsatsi le leng le le leng ka kotsi ea 10% ea lefu nakong ea thuto ea lilemo tse 13. Ho e-na le ho etsa lipalo tsa lijo tsa letsatsi le leng le le leng, ke hobane'ng ha u se ke ua etsa bonnete ba hore u khomarela lijo tse tsofetseng ka ho nolofatsa lijo tse ngata ka seno se le seng?
2. Ha ho bonolo ho cheka meroho: Ha ho motho e mong le e mong ea ka eketsang litholoana le meroho ea bona ka ntle ho bosiu bo bobebe, empa ho ba le limela tsa "pele ho" chefo ea hao meroho bakeng sa hau ho ka thusa ho etsa limela tse thata joaloka meroho le khale bonolo habonolo ka mpa. Ha ho na tsela eo u ka senyang likotlolo tse 'maloa tsa meroho ka meno ka tsela eo motsoako ea matla a ka sebetsang ka metsotsoana e seng mekae feela.
3. Green smoothies e na le lik'hilograma tse fokolang, bukaneng : Bukeng ea hae e fokolang fatše ea Volumetrics , mofuputsi e mong ea hlomphehang ea lijo, Barbara Rolls, o senola hore re tloaetse ho ja lijo tse lekaneng le boima ba letsatsi le leng le le leng, ho e-na le lik'hilojule tse sa khaotseng.
Ka ho khetha lijo tse nang le lik'hilojule tse nyenyane tse nang le sebaka se le seng ka senoelong sa rona kapa ka plateleteng ea rona, re ka ikutloa re khotsofetse ha re sa senyehe haholo maeleng a rona.
4. Li-smoothies tsa Green li na le li-fiber tse phahameng: Phuputso e kholo ea 2011 e hatisitsoeng ho Archives of Internal Medicine e ile ea hlahloba ho kenngoa ha fiber ea batho ba ka bang 400 000 pakeng tsa lilemo tse 50 ho isa ho tse 70, ba phethahatsa hore monyetla oa lefu ho tsoa ho sesosa leha e le sefe o fokotsehile ho feta 9 Nakong ea nako, ho ne ho jeoa li-fiber tse eketsehileng.
Etsa hore u be le nako e telele ea ho phela nako e telele le ho tloaeleha ha u eketsa li-smoothies tsa hao tse ngata le ho feta ka peō e phetseng hantle e kang chia , hemp le folaxe.
5. Green smoothies e na le metsi a mangata: Ho ea ka Rolls, lipatlisiso tse thahasellisang li bontša hore metsi a kenyelletsoeng ka sejana kapa seno se hlahisoa ka tsela e fapaneng le lihlooho tsa rona tsa takatso ea lijo ('me ka lebaka leo ho molemo ho fokotsa boima ho feta metsi a nkiloeng ka lijo. bopaki bo bong ba hore 'mele o nka metsi a jang sopho e entsoeng ka li-soups kapa smoothies ka tsela e atlehileng ho feta metsi ao re a noang .
6. Green smoothies e ka sireletsa boko: Bafuputsi ba ntse ba ithuta sejoale sa lijo tsa Mediterranean le DASH lijo bakeng sa ho fokotsa khatello ea meriana, ba bona ho fokotseha ha maikutlo ho batho ba seng ba baholo ho latela mokhoa oa lijo. Ho hlalositsoe ka pampiri ea 2015 e hatisitsoeng koranteng ea Alzheimer's & Dementia , seo ho thoeng ke MIND lijo li akarelletsa ho hatisa mefuta e mengata ea meroho e makhasi le li-monokotsoai tse tloaelehileng tse sebelisoang ke smoothies.
Ebang o khetha smoothie ea litholoana tse nang le meroho kapa green-based smoothie e se nang litholoana ho hang, u ka fumana molemo ho tsoa ho likokoana-hloko, fiber - le metsi - lijong tsena tse mebala-bala.
Etsa hore lelapa la hau le amohelehe (haeba e le squeamish), 'me ue noe ka khalase ea opaque.
Mohloli:
Barbara Rolls and Mindy Hermann. The Ultimate Volumetrics Diet Harper Collins. 2012.
Leenders Max, Sluijs Ivonne, Ros Martine M, le al. "Ho Sebelisa Litholoana le Meroho le Bophelo: Lefu la Europe le Atlehang ho Etsa Kankere le Phepo e nepahetseng." American Journal of Epidemiology 2013; 178 (4): 590-602.
Morris, Martha Clare; Tangney, Christy C; Wang, Yamin; Masaka, Frank M; Bennett, David A; Aggarwal, T. Neelum. "MIND Lijo Tse Kopantsoeng le Tlhaho e Nyenyane ea Maloetse a Alzheimer." Alzheimer's & Dementia, ISSN 1552-5260, 02/2015.
Park Y, AF e nyenyane, Hollenbeck A, Schatzkin A. Lijo tsa phepo ea phepo ea mafu le ho shoa lefapheng la NIH-AARP le thuto ea bophelo bo botle. Arch Intern Med. 2011 Jun 27; 171 (12): 1061-8.
http://www.ncbi.nlm.nih.gov/pubmed/21321288