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Re utloile ho tsoa ho batsoali ba rona le baholo hore ho ja meroho e metala ho molemo bophelong ba rona mme ke nnete. Litholoana le meroho e tala li fumana 'mala oa tsona ho' mala o bitsoang chlorophyll. Chlorophyll e na le bokhoni bo matla ba ho nchafatsa 'mele ea hau maemong a limolek'hule le lisele mme e tsebahala ho hloekisa' mele. E thusa ho loants'eng tšoaetso mme e khothaletsa bophelo bo botle ba lits'ebetso tsa tšilo ea lijo, sesole sa 'mele le tsamaiso ea mali.
Phuputso e bonts'a hore lijo tse tala ke mehloli e metle ea li-phytonutrients, fiber le metsi tse ka matlafatsang bophelo ba hau. Ho na le litholoana le meroho e mengata e tala.
Lethathamo la Litholoana Tse Tala
- Li-avocado
- Liapole tse tala
- Morara o motala
- Lipere tse tala
- Mahapu a linotši
- Litholoana
- Limela
- Limenku tse tala
- Liapole tsa Custard
- Livava
- Gooseberries
- Litholoana tsa linaleli
- Li-plum tsa bohloeki
- Li olivi tse tala
Lethathamo la Meroho e Tala
- Arugula
- Bok choy
- Broccoli
- Botala bo boputsoa
- Broccolini
- Broccoli Rabe
- Lethisi
- Endive
- Khale
- Sepinichi
- Botala ba mosetareta
- lethase la Romaine
- Moferefere
- Chard ea Switzerland
- Turnip tala
- Khábeche
- Beet e tala
- Linaoa tse tala
- Hlooho
- Monwana wa Mofumahadi
- Artichoke
- Seleri
- Coriander, parsley, koena le makhasi a celery
- Asparagase
- Lehlōmela la Brussels
- Capsicum e tala
- Chilli e tala
- Zucchini
- Komokomore
- Onion ea selemo
Hobaneng ha o lokela ho ja litholoana le meroho e mengata?
Litholoana le meroho e tala li na le chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vithamine C le beta carotene. Limatlafatsi tse fumanoang meroho ena li fokotsa kotsi ea mofetše, khatello e tlase ea mali, li-cholesterol tse mpe, li thusa ho sila lijo hantle, li ts'ehetsa bophelo bo botle ba 'mele le pono, li loants'a mafura a kotsi le ho matlafatsa sesole sa' mele.
Ena ke melemo ea ho ja meroho le litholoana tse tala.
1. E fokotsa k'holeseterole e mpe
Ho hahoa ha k'holeseterole maboteng a methapo ho ka lebisa tlhaselong ea pelo le stroke. Ho boloka li-cholesterol tsa hau, eketsa ts'ebeliso ea lijo tse tala joalo ka li-avocado, mehloaare, lierekisi tse tala, morara, jj., Joalo ka ha li tsejoa li na le monounsaturated fatty acids le fiber e thusang ho theola k'holeseterole.
2. E thibela mofetše
Boithuto bo bongata bo hlokometsoeng bo senotse hore lijo tse nang le meroho e metala le litholoana li ka thusa ho thibela mofetše. Li na le li-phytonutrients tse kang li-antioxidants, carotenoids le flavonoids tse thusang ho loants'a mofets'e oa mala, mofetše oa colon, mofets'e oa letlalo le mofetše oa matsoele. Li-phytonutrients tsena li fumanoa li-avocado, mohloaare, liapole tse tala, spinach, khale, jj.
3. E ntlafatsa bophelo ba mahlo
Ho sebelisa meroho e makhasi a matala ho thusa ho boloka mahlo a hau a phetse hantle. Sipinake, khale, li-kiwifruits, morara le zucchini li na le li-carotenoid tsa bohlokoa tse bitsoang lutein le zeaxanthin. Metsoako ena e sebetsa e le thebe e sireletsang macula le ho thibela tšenyo e tsoang leboneng le leputsoa. E boetse e thibela lera la mahlo.
4. E ntle bakeng sa bophelo bo botle ba lijo
'Mele oa hau o thusa ho arola lijo hore e be limatlafatsi ka tšilo ea lijo e lebisang ho fehloeng ha matla, kholo le tokiso ea lisele. Ho netefatsa tšebetso e ntlafetseng ea tšilo ea lijo, ja lijo tse nang le litlheferetsi tse ngata tse kang artichokes, liapole, broccoli, linaoa tse tala, lierekisi le meroho ea turnip. Fiber e monya metsi a mang ka maleng, e ts'ehetsa libaktheria tse phetseng hantle 'meleng le ho nolofatsa motsamao.
5. E ntlafatsa metabolism
Ho eketsa metabolism ho tla u thusa ho theola boima ba 'mele. Pepere e tala e tala, avocado, spinach ke tse ling tsa lijo tse tala tse ntlafatsang ts'ebetso ea metabolic. Phepo ea bohlokoahali bakeng sa ts'ebetso ea metabolism ke vithamine B.
6. E khothalletsa ts'ebetso ea boko
Meroho e makhasi a botala bo lefifi le litholoana tse kang broccoli, linaoa tse tala, limela tsa Brussels, avocado, asparagus, spinach, khale kaofela li ruile ka folate e tsejoang hape e le vithamine B9. Folate e tsejoa ho thibela ho fokotseha ha ts'oaetso ho amanang le lilemo, ho ntlafatsa mohopolo le ts'ebetso ea boko ka kakaretso.
Arolelana sengoloa sena!
