Mokhoa oa ho futhumatsa o futhumetseng o nkiloeng ke metsoako
Ho ja meroho ke karolo ea bohlokoa ea phepo e nepahetseng. Batho ba ratang lipapali le ba nang le matla a ho ikoetlisa ba ba utloisisa e le mohloli oa bohlokoa oa li-phytochemicals. Lik'hemik'hale tsena tsa lik'hemik'hale li fana ka thepa ea antioxidant , ho latela lipatlisiso tse sa feleng. Li-antioxidants ke lintho tse matla tse tsitsitseng radicals mahala (liathomo tse timetsang) meleng ea rona le tse thusang ho thibela mafu. Ka lebaka la molemo ona, ho ja meroho ho amana le ho fokotseha ha tšoaetso ea kankere, lefu la pelo le boloetse bo fokolang.
Ho pheha ho ka ntlafatsa boleng ba motsoako
Ho 'nile ha boleloa hore ho ja meroho e tala e fana ka limatlafatsi tse molemo ka ho fetisisa. Le hoja sena se ka 'na sa e-ba joalo bakeng sa li-veggies tse ngata, ho pheha ho eketsa bohlokoa ba limatlafatsi meroho e meng. Ho bonahala eka ho na le maikutlo a nepahetseng le a fosahetseng lipatlisisong tsa morao-rao mabapi le hore na litlhapi li lokiselitsoe joang. Ho ea ka sehlooho se hatisitsoeng ho Journal of Agricultural and Food Chemistry , li-antioxidants lia ntlafatsoa ha meroho e meng e pheha.
Meroho e 'maloa e hlile e bontšoa hore e ntlafalitse bohlokoa ba limatlafatsi ha e phehiloe. E bonahala e le molemo limela tsa phytochemicals li kenngoa ka seleng lerako ntle le ho sebelisa mokhoa o futhumatsang. Kahoo ha u ntse u ja meroho hantle ebile u khothalletsoa ho ntlafatsa bophelo bo botle, ho pheha ho bonahala ho etsa hore ba bang ba be le phepo e nepahetseng. Ka tlase ke meroho e 'maloa e fumanoang ka ho pheha:
- Litamati
- Broccoli
- Lihoete
- Mokopu (o akarelletsa tse ling tsa squash ea mariha)
- Asparagase
- Li-mushroom
Litamati
Li-tomate li ngotsoe ka saense litholoana, empa bakeng sa ho pheha, li bitsoa meroho. Li na le limatlafatsi tse ngata ebile li na le mohloli oa vithamine C le lycopene. Lycopene ke phytochemical e fa tomate moriri oa eona o khubelu hammoho le mefuta e mengata ea antioxidant.
Journal ea Agricultural le Food Chemistry e phatlalalitse thuto ka melemo ea phepo ea ho pheha tamati. Liteko tse 'maloa tsa ho pheha li ne li khannoa ho futhumatsa tomate e tala ho likhato tse 88 tsa Celsius ka metsotso e' meli, ea 15 le ea 30. Li-vithamine C le litekanyetso tsa lycopene li ne li lekanngoa nako le nako. Lipatlisiso tsa lipatlisiso li bontšitse hore ho na le ho theoha ha vithamine C haholo, empa ho fapana le hoo, keketseho e kholo ea lycopene.
Mefuta ea litapole e phehang kapa e phehang ke mokhoa o khethiloeng oa ho pheha ho hlahisa lycopene e eketsehileng bakeng sa phepo e nepahetseng. Lipatlisiso li bontša hore lycopene e fokotsa kotsi ea kankere, e ntlafatsa bophelo bo botle ba pelo, 'me e ntlafatsa karabo ea maikutlo.
Broccoli
Broccoli ke meroho e sehlōhō e nang le li-antioxidant tse ngata. Lipatlisiso li bontšitse hore broccoli e na le limela tsa phytochemicals, carotenoids, polyphenols le glucosinolate. Hape ke mohloli o ruileng oa lutein le tocopherol. Lik'hemik'hale tsena tsa lik'hemik'hale li bontšoa ho fokotsa kankere ka ho fokotsa ho ruruha meleng ea rona ea mali. Broccoli e tsejoa e le limela tsa detox le li- superfood .
International Journal of Food Sciences le Nutrition e hatisitse sehlooho se buang ka hore na ho pheha broccoli ho ama bohlokoa ba limatlafatsi joang. E ne e reriloe mekhoa e fapaneng ea futhumatsang e fokolisitse litebelisoa tsa limatlafatsi tse hlano tsa li-glucosinolate antioxidant metsoako. Ka nako e tšoanang, ho ile ha tlalehoa hore ho eketseha ho eketsehileng ho lutein, carotene, le tocopherols ho pheha broccoli. Ha e le hantle, nako ea ho futhumatsa e telele e fumanoe le ho feta.
Ho ea ka lipatlisiso tse hatisitsoeng ho Journal of Agricultural and Food Chemistry , ho pheha broccoli ho khothalletsa ho lokolloa ha carotenoids. Li-carotenoids li na le lik'hemik'hale tse bontšang hore li na le melemo e mengata ea bophelo bo botle ha li jeoa. Ho pheha ho bontšoa ho eketsa litekanyetso tsena ho ntlafatsa bohlokoa ba limatlafatsi ka broccoli le ho feta. Ho boleloa hore Broccoli e fana ka lijo tse ngata tsa carotenoids lijo tsa Amerika ho feta limela tse ling tse tšoanang.
Ho sebelisa li-broccoli tse chesang le ho pheha ke mekhoa e khethiloeng ea ho pheha ho ntlafatsa carotenoids joaloka lutein le phytoene. Liphuputso li bontša hore phytoene e fokotsa kotsi ea kankere ea senya, e ntlafatsa bophelo ba pelo, 'me e fokotsa ho ruruha meleng ea rona ea mali.
Lihoete
Lihoete ke meroho e ratoang haholo. Ke mohloli o ruileng oa beta-carotene, fiber, le livithamine tse ngata le liminerale. Lihoete li fana ka melemo e mengata ea bophelo bo botle ba meriana e bakoang ke boholo ba vithamine A le beta-carotene.
Lipatlisiso tse hatisitsoeng Journal ea Agricultural le Food Chemistry li hlahlobile mekhoa e fapaneng ea ho pheha ka bohlokoa ba limatlafatsi. Mefuta e meng ea antioxidant e ne e lekantsoe ka mor'a ho pheha, ho nolofalloa, le ho tsuba. Li-carotenoids, polyphenols, glucosinolate le ascorbic acid (vithamine C) li ile tsa hlahlojoa ka mor'a ho pheha lihoete.
Lipatlisiso tsa lipatlisiso li bontšitse hore ho belisa lihoete ho ekelitse li-carotenoids (li-antioxidants) ka liphesente tse 14. Mekhoa e meng ea ho pheha e ile ea etsa hore ho fokotsehe ha bohlokoa ba antioxidant ka ho tsuba ho bonahalang ho fokotseha ka ho fetisisa. Kakaretso ea li-antioxidant bokgoni (TAC) e ne e bapisoa nakong ea nyeoe ea ho pheha. Liphetho li ne li tšoana le lipatlisiso tsa pele tse bontšang keketseho e khōlō ea rantipole TAC ha e halefile ho likhato tse 130 Celsius metsotso e 20.
Lihoete tse belang li bolokile vithamine C le li-carotenoids. Ho khothalletsoa ho sebelisa mokhoa o motle oa ho pheha bakeng sa lihoete le meroho eohle ho sireletsa kapa ho ntlafatsa litšobotsi tsa phepo e nepahetseng le ea antioxidant.
Mokopu
Likopu ke tsa lelapa la Cucurbita 'me u ka' na ua makatsoa ha u fumana hore ke litholoana. Hobane ha ba na monate ebile ba le monate, maphutshe a 'nile a ngoloa meroho bakeng sa ho iphelisa. Likopu li boetse li amana le squash ea mariha, likomkomere le cantaloupes.
Ho ea ka lipatlisiso, mapolanka ke mohloli o babatsehang oa li-antioxidants le fiber. Ho pheha ho thoe ho lokolla metsoako e kang lycopene le carotenoids e etsang hore e be bonolo ho e amohela. Likopu li boetse li na le livithamine tse ngata le liminerale 'me li nkoa e le lijo tse nang le pelo e phetseng hantle.
Melemo ea bophelo bo botle ea ho ja mokopu o phehiloeng o akarelletsa ho fokotsa kotsi ea mafu a mang a kankere, ho laola lefu la tsoekere, ho fokotsa khatello ea kelello le ho ntlafatsa bophelo ba mahlo. Peo ea mokopu e phehiloeng hape e na le phepo e nepahetseng ea bohobe le mohloli o ruileng oa limatlafatsi.
Asparagase
Asparagus e nkoa e le e 'ngoe ea meroho e nang le phepo e ntle haholo. E na le livithamine tse ngata, liminerale le li-antioxidants tse matla. E na le sekontiri se thata se kantle. Ho pheha ho thusa ho senya marako a teteaneng a lisele bakeng sa ho nkoa hantle ha limatlafatsi tsa bohlokoa.
Asparagus e nkoa e le lijo tse nang le pelo e phetseng hantle. Folate e boetse e thusa ho boloka lisele tsa mali tsa rona, haholo-holo mongobo, le ho khothalletsa khōlo e ntle le nts'etsopele. Hape ke mohloli o ruileng oa vithamine A, vithamine E, vithamine K, magnesium, niacin le limatlafatsi tse ling tsa bohlokoa.
Mefuta e matla ea antioxidant e fumanoang ka seropa se phehiloeng ho bontšoa ho sireletsa lisele tsa rōna, lisele le likarolo ka ho fokotsa tšenyo ea lik'hemik'hale. Asparagus e boetse e phahame ka fiber e khothalletsoang ho fokotsa boima ba 'mele le phepo e nepahetseng.
Li-mushroom
Li-mushroom li aroloa e le meroho empa ke li-fungus. Li-fungus ke sehlopha se seholo sa likokoana-hloko tse akarelletsang li-yeast, hlobo le li-mushroom. Seo se ka 'na sa utloahala se le monate kapa se le monate empa ho na le lihlopha tse jeoang tsa li-mushroom. Li-mushroom tse tloaelehileng ka ho fetisisa li akarelletsa mefuta e tšoeu ea konopo, crimini le portabella.
Lipatlisiso li bontša hore limatlafatsi li bapisoa le li-mushroom tse phehiloeng le tse tala, empa fiber e eketseha ha e pheha. Mokhoa oa ho pheha o fokotseha li-mushroom tse lumellang hore ho sebelisoe lijo tse ngata ka ho sebetsa, ho eketsa tlhahiso ea hau ea fiber. Ho noa li-fiber hantle ho bontšoa ho thusa ka ho lahleheloa ke boima le ho laola boima ba 'mele.
Li-mushroom ke mohloli o motle oa liprotheine, li-vithamine, liminerale le li-antioxidants. Ho latela lipatlisiso tse phatlalalitsoeng ho Journal of Nutrition , li-mushroom li reretsoe ho thusa ho fokotsa kotsi ea maloetse a sa foleng, ho akarelletsa le kankere.
Lentsoe le Tsoang ho
Meroho ke karolo ea bohlokoa ea lijo tsa rona tsa letsatsi le letsatsi. Ho pheha ho ka ntlafatsa boleng ba limatlafatsi tse ling tse lumellehang ho fumana limatlafatsi le li-antioxidants. Ho sa tsotellehe hore na u li ja tse tala kapa tse phehiloeng, melemo ea bophelo bo botle ea ho ja meroho e fapa-fapaneng ea meroho e bontšoa ho ntlafatsa bophelo ba hau haholo.
> Mehloli:
> Dewanto V et al. Ho Fetoha ha Thermal ho Ntlafatsa Tlhoko ea Tlhahiso ea Tatale ka Ho Eketseha Kakaretso ea Li-Antioxidant Activity. Journal ea Temo le Boemeli ba Lijo . 2002.
> Hwang ES et al. Liphello tsa mefuta e sa tšoaneng ea futhumatsang ka glucosinolate, carotenoid le tocopherol libakeng tsa broccoli. International Journal of Scientific Food and Nutrition . 2013.
> Joanne L. Slavin et al. Melemo ea Bophelo ea Litholoana le Meroho. Litaba tsa Tsoelo-pele Tseleng ea phepo e nepahetseng. 2012.
> Miglio C et al. Liphello tsa Mekhoa e sa Tšoaneng ea ho pheha ka Mekhoa ea Ts'ebeliso ea Lithethefatsi le Mokhoa oa Matlalo. Litšobotsi Tsa Meroho e Khethiloeng. Journal ea Temo le Boemeli ba Lijo . 2008.