Litholoana Tse 10 Tse Molemo Haholo Bakeng sa Bophelo ba Hau

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Litholoana ke mehloli e metle ea livithamini le liminerale tsa bohlokoa. Faeba e na le fiber e ngata haholo, litholoana li fana ka li-antioxidants tse matlafatsang bophelo bo botle, ho kenyeletsoa le flavonoids. Ho latela lijo tse nang le litholoana tse ngata ho ka thusa ho fokotsa menyetla ea motho ea ho ba le mathata a fapaneng a bophelo bo kang mofetše, mafu a pelo le lefu la tsoekere.

Ho ea ka phuputso e entsoeng mabapi le ho fumana melemo ea bophelo bo botle ba mefuta e fapaneng ea litholoana ho ile ha netefatsoa hore lilamunu ke tsona tse molemo ka ho fetisisa, tse ileng tsa lateloa ke fragola, lamunu, kalaka le pinki le khubelu ea morara.

Ha u latela lijo tsa litholoana, lintlha tse ling tseo u lokelang ho li boloka kelellong ke tse latelang ^[1] :

• Khetha litholoana tsa manyolo : Li na le li-antioxidants tse ngata. Boithuto bo bontšitse hore li na le li-antioxidants tse 20 ho isa ho 40 lekholong ho feta tse ling tse holileng ka tloaelo.
• Ho phahamisa tart, ho molemo : Metsoako e phahameng ea li-tart e bontša hore litholoana ke ntlo ea polokelo e ruileng ea li-micronutrients le li-phytonutrients tse sebetsang joalo ka li-antioxidants tse matla.
• Litholoana tse mebala-bala li fana ka melemo e meng : Mebala e tebileng ea letlalo la litholoana e bontša hore e na le phytonutrients e phahameng e tlatsetsang ho lithibela-mafu le anti-inflammatory ea litholoana.

Joale, ha re shebeng tse ling tsa litholoana tse phelisang hantle tse ka thusang ho ntlafatsa bophelo ba hau.

1. Lemone

Lithuto li bontšitse hore li-flavonoids tsa sirilamunu le litholoana tse ling tsa lamunu li na le li-antibacterial, anticancer le antidiabetic. Litholoana tsa Citrus li na le likarolo tse ngata tse mafolofolo tse bitsoang li-phytochemicals tse bohlokoa bophelong ba motho. Lero le tsoang ho lemone ea 50 g le na le limatlafatsi tse fapaneng tse kang lik'habohaedreite, potasiamo, vithamine C, calcium le fiber. Lemone e boetse e na le thiamin, riboflavin, niacin, vithamine B-6, folate le vithamine A.

U ka fumana melemo ea sirilamunu ka ho sebelisa lero la lemone ho latsoa metsi a nooang kapa ho pepeta holim'a salate. U ka ja likhaka tsa lemone tse phelang.

2. Li-Raspberries

Bafuputsi ba bontšitse hore monokotsoai o lekana le meroho e makhasi. E pakiloe ka fiber, li-phytonutrients le li-antioxidants, tse tala li netefalitsoe ho fokotsa lebelo la kholo ea lisele tsa mofets'e tse mebala le methapo ea mali. Bafuputsi ba lumela hore li-phytochemicals tsa litholoana li matlafatsa ts'ireletso ea rona ea enzyme e fokotsang kholo ea li-radicals tsa mahala.

Boithuto bo ntse bo tsoela pele, moo phello ea monokotšoai oa monokotšoai liseleng tsa mofets'e oa motho e ntse e hlahlojoa mme bafuputsi ba lumela hore monokotšoai o na le monyetla oa ho sebelisoa e le kalafo e tlatsetsang bakeng sa mofetše oa mala, senya le mofetše oa matsoele. Ka hona, li-cranberries, li-blueberries le cherries ea tart le tsona li nkuoa li le molemo ka ho lekana.

3. Likharenate

Mohloli o motle oa phytonutrients , ho boleloa hore likharenate li na le tšebetso e thibelang likokoana-hloko makhetlo a mabeli ho isa ho a mararo ho feta tee e tala kapa veine e khubelu. Boithuto bo bontšitse hore likharenate li ka thusa ho itšireletsa khahlanong le mofetše, khatello e tlase ea mali, ho ntlafatsa maemo a k'holeseterole le ho ntlafatsa ts'ebetso ea kelello.

Leha ho le joalo, litholoana li lokela ho ba jeoa ka bongata bo laoloang ka lebaka la tsoekere e ngata. O ka e kopanya le seltzer ho boloka tsoekere e le taolong.

4. Morara o mofubelu

Metsoako ea polyphenolic e morara o mofubelu e molemo molemong oa bophelo ba motho. Resveratrol, karolo ea li-polyphenols e sebetsa joalo ka li-antioxidants mme e thusa ho sireletsa 'mele oa hau khahlano le tšenyo e bakiloeng ke lisele tse matla. Ts'ebeliso e laoloang ea morara o mofubelu ho thoe e thusa ho thibela ho qala ha mathata a bophelo bo botle joalo ka mofets'e le mafu a pelo .

5. Liapole

Liapole li litholoana tse nang le fiber e ngata , ho bolelang hore ho li ja ho ka matlafatsa bophelo ba pelo le ho khothaletsa ho theola boima ba 'mele. Likateng tsa pectin tse liapoleng li thusa ho boloka bophelo bo botle ba 'mele. Sebelisa liapole tse nang le letlalo ho fumana melemo ea eona e mengata.

Litholoana tsena li na le li-quercetin tse ngata, flavonoid e ka bang le thepa ea anti-cancer. Liphuputso tse 'maloa li bontšitse hore ho na le kamano lipakeng tsa ho ja liapole khafetsa le kotsi e tlase ea lefu la pelo, mofetše o itseng, le lefu la tsoekere .

6. Dipeinapole

Tholoana ena e sa tloaelehang e ka thusa ho fokotsa ho ruruha le ho khothalletsa kholo ea lisele tse phetseng hantle. Motsoako o sebetsang o bitsoang bromelain ka phaenapole o nkuoa e le tlatsetso ea lijo ka lebaka la melemo ea ona ea bophelo bo botle. Mananapole e na le mankanese, ao 'mele o a sebelisang ho aha masapo le lisele.

7. Libanana

Lintho tse ngata tse nang le potassium ka libanana li etsa hore e be mohloli o motle oa matla, ka banana e le 'ngoe e nang le lik'hilojule tse 105 le 26.95 g ea lik'habohaedreite. Likahare tsa fiber ka banana e tloaelehileng ho ka thusa ho tsamaisa mala hangata le mathata a mala, joalo ka liso le ho ruruha.

8. Avocado

Li-avocado li na le asiti ea oleic, mafura a monounsaturated a thusang ho theola maemo a k'holeseterole. Ho ea ka liphuputso, li-avocado li netefalitsoe hore li thusa ho boloka li-cholesterol tse phetseng hantle ka mafura a phelisang hantle ho ka fokotsa kotsi ea lefu la pelo le stroke.

9. Tšoara

Mohloli o motle oa vithamine C, limango li na le fiber e ngata e qhibilihang, e ka fanang ka melemo e mengata ea bophelo bo botle. Boithuto bo bontšitse hore limango li na le thepa e matla ea antioxidant le e khahlanong le ho ruruha e ka thusang ho fokotsa kotsi ea mefuta e fapaneng mafu .

10. Fragole

Li-monokotsoai tsena tse nang le phepo e ntle li na le vithamine C, manganese, folate le potasiamo tse thusang bophelo ba motho haholo. Bapisoa ho litholoana tse ling, fragole li na le index ea glycemic e batlang e le tlase, ka hona e sa bake tsoekere e phahameng maling.

Ka mokhoa o ts'oanang le monokotšoai o mong, fragole li na le matla a phahameng a antioxidant, a ka fokotsang kotsi ea hau ea mafu a sa foleng.

1. [1]Veiga, M., Costa, E. M., Voss, G., Silva, S., & Pintado, M. (2019). Melemo ea Boenjiniere le Bophelo ea Litholoana le Meroho. Lino tse seng tahi (maq. 363-405). Khatiso ea Woodhead.

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