Mokhoa oa phepo e nepahetseng o na le li-fads tsa lijo tse kang feshene le mekhabiso ea lehae li na le mekhoa ea bona - selemo se seng le se seng se ja lijo tsa quinoa le li-mangching. Joale lijo tsa gluten le dipeo tsa chia e ba ntho e kholo e latelang. Ho latela mekhoa ena e ka ba pherekano e nyenyane, e theko e boima haholo - mme, ka maikutlo a ka, ha hoa hlokahala.
Hona joale, u se ke ua ntšoara hampe, ke rata quinoa 'me ke thabile ho leka recipe e' ngoe le e 'ngoe e kenang ka lebokoseng la ka la molaetsa oa imeile, empa ha e fihla ho eona, ke motsoalle oa li-superfood tse bonolo tse tloaelehileng ho u se ke ua hlokomeleha ka "se tloaelehileng hothathamong ea phepo e nepahetseng."
Ka ho teba, li-superfood ha lia lokela ho ba metso e sa tloaelehang kapa monokotšoai o lefang chelete e nyenyane ho li-storediest tsa lijo tse ntle. Ho na le li-superfood tse ngata tse sa lebelloang tse u emetseng lilong tsa lirafoleng tsa supermarket leha e le efe.
Lijo tsena ha lia tsejoa ebile ha li tsejoe, empa li atisa ho e-ba li ananeloa.
1 - liapole
Liapole li na le livithamine le liminerale tse 'maloa, tse nang le li-vithamine tse ngata C, B-6 le potassium, hammoho le li-fiber tse phahameng. Li-skins tse khubelu tse mebala-bala li na le setho sa phytochemical se bitsoang quercetin se nang le lintho tse khahlanong le ho ruruha. Ho ja liapole ho amahanngoa le melemo e 'maloa ea bophelo bo botle, ho kenyelletsa le kotsi e tlase ea lefu la pelo, lefu la asma le lefu la Alzheimer.
2 - Artichokes
Li-artichokes li na le vithamine e ngata, magnesium, manganese, potasiamo le niacin. Li boetse li na le lisebelisoa tse phahameng le lik'hilojule tse tlaase. Li-artichokes li na le li-polyphenols tse ka 'nang tsa sebetsa e le li-antioxidants ho thusa ho sireletsa lisele tsa' meleng oa hao ho tloha tšenyo e khōlō ea mahala. Sehlahisoa sa artichokes se ka thusa ho tšoara likhallelo tse phahameng tsa k'holeseterole hape, empa lipatlisiso tse ling li lokela ho etsoa ho tseba hantle.
3 - libanana
Ke li-banana tse ntle ka ho fetisisa ke lijo tse ratoang haholo tse sebelisoang litholoana tsa smoothies, e leng tse utloahalang hobane li monate, 'me lia u tsoela molemo haholo. Libanana li na le potassium e ngata, e thusang ho leka-lekana le sodium 'meleng oa hau. Hape, li na le li-antioxidants le lik'hemik'hale tse tšoanang le dopamine, neurotransmitter.
4 - Cabbage
Meroho ena e tala e makhasi e na le vithamine e ngata e hlokahalang bakeng sa ho khaola mali, le khalsiamo e loketseng, vithamine ea C, vithamine A, vithamine E , le livithamine tsa B. Hop e boetse e na le metsoako e meng e kang chlorogenic acid le caffeic acid e ka u tsoelang molemo. K'habeche e na le lik'hilojule tse ngata haholo.
5 - Lihoete
Ho ja lihoete ke mokhoa o babatsehang oa ho fumana vithamine A eo 'mele oa hau oe hlokang bakeng sa pono e tloaelehileng le phapang ea sele. Lihoete le tsona ke mohloli o motle oa fiber le lik'hilojule tse tlase. Ho phaella moo, li na le li-antioxidants tse molemo tse bitsoang polyacetylenes, beta-carotene, le lutein, e ka ba le melemo ea bophelo bo botle.
6 - Celery
Celery ke mohloli o moholo oa calcium, magnesium le potasiamo, ka hona ho molemo bakeng sa masapo a bophelo, mesifa le methapo. Celery e boetse e na le divithamini e ngata ea A le K, e na le lik'hilojule tse fokolang, 'me e na le fiber e phahameng. E phethehile bakeng sa lijo tse lahleheloang ke boima ba 'mele kapa lijo tse nepahetseng. Celery e boetse e na le flavonols e bitsoang luteolin le apigenin, e nang le lintho tse khahlanong le ho ruruha.
7 - Eiee
Ho ja meroho e monate e le lehlakoreng le leng ho ka thusa ho fokotsa ho ruruha hobane ho na le li-flavonoids le li-sulfur tse nang le metsoako. Ho sebelisa eiee e le sehopotso e ka ba mokhoa o motle oa ho fokotsa tlhahiso ea hau ea sodium ka ho fokotsa lenane la letsoai leo u le hlokang. Empa etsa bonnete ba hore u sebelisa liiee tse omisitsoeng kapa tse omisitsoeng - ela hloko ka letsoai le onion le mefuta e fapaneng ea lijalo e kenyeletsang eiee hobane e ka ba e phahameng ka sodium.
8 - li-oranges
Li-oranges hangata li jeoa joaloka lero la lamunu - hangata ka lijo tsa hoseng . Li tsejoa ka li-content tsa tsona tsa vithamine C, empa li boetse li na le mohloli o motle oa potasiamo, folate le fiber. Ho molemo ho ja eohle ea lamunu - ho e-na le lero - ho etsa bonnete ba hore u sebelisa monyetla oa fiber e atisang ho lahleha ha e fetoha lero. Empa, leha ho le joalo, esita le lero la kamehla la lamunu ke seno se setle se khahlanong le ho ruruha.
9 - fragole
Lijo tse monate tsa lero le monate li na le vithamines C e ngata eo 'mele oa hao o hlokang hore e sebetse ka mokhoa o tloaelehileng oa ho itšireletsa mafung le lihlahisoa tse matla tse sebetsang, le folate, e' ngoe ea li-vithamine tsa B. Li boetse li na le lihlahisoa tse nang le melemo e bitsoang ellagic acid, anthocyanins, quercetin le likatechine tse ka 'nang tsa e-ba le liphello tse matla tse khahlanong le ho ruruha.
10 - Tomate
Litamati li na le vithamine A e nang le vithamine e ngata le vithamine C. Litamati le tsona li hlahisa lik'hemik'hale tse bitsoang lycopene le α-tomatine tse tlalehoang hore li na le menyetla e ka ntlafatsang bophelo bo botle. Feela joaloka fragole, tomate e ka 'na ea e-na le matla a matla a khahlanong le ho ruruha.
Lisebelisoa:
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