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Lipere - Melemo ea Bophelo ea Lipere | BoldSkyLipere ke litholoana tse monate, tse monate le tse monate tse nang le lero ka hare. Lipere li tumme haholo karolong e ka leboea ea hemisphere ka lebaka la litšoaneleho tsa tsona tse ikhethang tsa limatlafatsi. Hona le mefuta e mengata ea lipere, tse tloaelehileng haholo ke lipere tsa Asia. Liperekisi tsa Asia li na le sebopeho se hlabang ebile se tsitsitse ka mokhoa o tiileng 'me li na le botala bo botala.
Lipere li tlatsa ebile li fana ka melemo e mengata ea bophelo bo botle. Litholoana li na le bokhoni bo matla ba ho loants'a maloetse a sa foleng ka ho fa li-antioxidants 'meleng. Lintho tse nang le fiber e ngata ka har'a lipere le tsona li ka theola k'holeseterole.
Li na le li-phytonutrients tse khahlanong le mofetše polyphenols, li-flavonoids tse khahlanong le botsofali le li-flavonoid tse khahlanong le ho ruruha tse fokotsang ho itšireletsa, k'holeseterole e phahameng, lefu la tsoekere le majoe a liphio.
Lipere le tsona li ananeloa bakeng sa melemo ea tsona ea bongaka 'me li na le livithamini le liminerale tse fapaneng, tse kenyeletsang koporo, magnesium, manganese, B li-vithamine tse rarahaneng, potasiamo, vithamine C le vithamine K.
Ha re shebeng lintlha tsa phepo e nepahetseng ka lipere.
1. Phahameng ka Faeba
Lipere li tletse fiber mme li tla u fa li-gram tsa 25-30 tsa fiber letsatsi le leng le le leng. Faeba e na le lik'hilojule tse sa sileng 'moho ebile e thusa ho boloka tsoekere e phetseng hantle maling le ho u boloka u khutsitse. Fibre e thusa ho tlosa ts'oaetso tsamaisong, e thusa ho laola k'holeseterole le ho ntlafatsa mala le bophelo bo botle ba lijo.
2. Ntlafatsa tshilo ya dijo
Lipere li ka fokotsa menyetla ea ho patoa, letshollo le litulo tse hlephileng ka lebaka la fiber ea tsona. Lipere li fana ka liperesente tse 18 tsa tlhoko ea letsatsi le letsatsi ea fiber, e thusang ts'ebetsong ea tšilo ea lijo. Pear e boetse e thusa ho tlama mahlahana a bakang mofets'e le li-radical tse lokolohileng ka har'a kolone hape e sireletsa setho ho tsoa liphellong tse mpe.
3. Ho fokotsa boima ba 'mele
Lipere ke e 'ngoe ea litholoana tsa khalori e tlase ebile e na le tsoekere ea tlhaho. Pear e le 'ngoe e na le likhalori tse ka bang 100, tse lekanang ho u theola boima ba' mele. Haeba o leka ho theola boima ba 'mele, kenyelletsa lipere lijong tsa hau hobane li tla fa' mele oa hau fiber le matla. Faeba e tla boloka mpa e tletse ka nako e teletsana.
4. Ho matlafatsa Sesole sa 'mele
Lipere li na le vithamine C, antioxidant e matla e loantšang tšenyo e mpe ea mahala le ho fokotsa khatello ea maikutlo. Vithamine C ea hlokahala bakeng sa ho sireletsa DNA, ho boloka metabolism e phetseng hantle, ho lokisa lisele le ho emisa phetoho ea sele. E boetse e na le litlamorao tse khahlano le botsofali ebile e matlafatsa sesole sa hau sa 'mele.
5. E ntlafatsa bophelo bo botle ba pelo
Pear e na le bokhoni bo matla ba ho theola sekhahla sa mafu a pelo. Li-phytochemicals tsa antioxidant tse fumanehang liperekeng li ka fokotsa menyetla ea mafu a pelo, methapo ea pelo le stroke. Sena se boetse se thusa ho boloka methapo ea hau e hlakile, e fokotsa ho ruruha le maemo a phahameng a khatello ea mali.
6. Ho Loana Lefu la Tsoekere
Liperekisi li na le tsoekere ea tlhaho ka mofuta oa fructose mme li tlase ho index ea glycemic. Batho ba nang le lefu la tsoekere ba ka ja lipere ba sa tšoenyehe. Ba na le bokhoni ba ho ntlafatsa kutloisiso ea insulin, e phethang karolo ea bohlokoa ho phekoleng le ho thibela lefu la tsoekere.
7. Ho boloka bophelo bo botle ba masapo
Lipere ke mohloli o motle oa vithamine K le boron. Haeba u na le khaello ea vithamine K, u ka ba le mathata a amanang le masapo. Ke hobane vithamine K e sebetsa le liminerale tse ling tse kang phosphorus, magnesium le calcium tse thibelang ho robeha ha masapo le ho thibela lefu la masapo.
8. E ntlafatsa Phallo ea Mali
Lipere li na le lintho tse ngata tse nang le tšepe le koporo tse ka thibelang phokolo ea mali. Iron ke diminerale ea bohlokoa e hlokahalang bakeng sa ho hlahisa lisele tse khubelu tsa mali le koporo e thusa 'mele ho monya tšepe le ho e ntšetsa lithong tsa bohlokoa tsa' mele, ka hona e laola phallo ea mali le ho ntlafatsa ho potoloha ha mali.
9. E fokotsa ho ruruha
Lipere li na le li-antioxidants le flavonoids tse thusang ho fokotsa ho ruruha 'meleng. Litholoana tse khahlanong le ho ruruha li thusa ho theola matšoao a ramatiki, gout, ramatiki le maemo a mang a joalo. Ntle le moo, li-anthocyanins tse fumanehang liperekeng le tsona li ka thusa ho loants'a ho ruruha.
10. E Potlakisa Mokhoa oa Pholiso
Lipere li na le vithamine C le asiti ea ascorbic e kopanyang lisele tse ncha, tse potlakisang ts'ebetso ea ho fola. Maemo a phahameng a asiti ea ascorbic ka liperekeng a ka lokisa methapo ea mali e senyehileng e fokotsang khatello ea pelo mme e thibela mafu a pelo ho hlaha.
Arolelana sengoloa sena!
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