Melemo ea bophelo bo botle ea ho ja litholoana le mmala tse pherese

Mabitso A Makaletseng A Bana

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Hangata lingaka li eletsa ho ja litholoana le meroho e mebala-bala hobane li na le li-antioxidants tse ngata, e leng karolo e phethang karolo ea bohlokoa ho sirelletsa 'mele ea rona ho batho ba se nang taolo. Lijo tse mebala-bala ha li fane feela ka melemo e mengata ea bophelo bo botle empa hape li eketsa tlatsetso e 'ngoe e ntle lipoleiting tsa rona.

Litholoana le meroho e mebala e pherese ke mokhoa o chesang ka ho fetisisa oa lijo selemong sena mme o lokela ho qala ho o kenyelletsa lijong tsa hau. Lijo tse pherese li boloka pelo ea hau e phetse hantle, li bolaea lisele tsa mofetše, ha re bolela tse 'maloa mme ho bohlokoa ka ho fetisisa li na le li-antioxidants tse bitsoang li-anthocyanins, semela se fang litholoana le meroho' mala oa bona o mofubelu, o pherese kapa o moputsoa. ^[1] .

Lijo tse pherese li na le li-indoles tse nang le limatlafatsi tse tsoang metsoako ea sebabole e ka fokotsang metabolism ea li-carcinogen. Likokoana-hloko li tsejoa ho eketsa kotsi ea mofetše.

Lethathamo la Litholoana Tse Pherese Ho Akarelletsa Lijong Tsa Hau

1. Morara o pherese

2. Lifeiga

3. Litholoana tsa takatso

4. Morara o omisitsoeng

5. Li-plums le li-plum tse omisitsoeng

6. Monokotšoai

7. Li-blueberries

8. Maqheku

9. Cranberries

10. Likolobe

11. Li-chokeberries

Lethathamo la Meroho e Meputso e Kenyeletsang Lijong Tsa Hau

1. Lihoete tse pherese

2. Lik'habeche tse pherese

3. Asparagase e pherese

4. Litapole tse pherese

5. Mehloaare e pherese

6. Pelepele tse pherese

7. Brinjal e pherese

8. Li-cauliflower tse pherese

9. Liiee tse pherese

10. Brokoli e pherese

11. Artichokes e pherese

12. Li-radishes tse pherese

Lethathamo la lijo-thollo tse pherese ho li kenyelletsa lijong tsa hau

1. Poone e pherese

2. Raese e pherese

3. Koro e pherese

1. Loantša Lisosa

Phuputso e phatlalalitsoeng ho Journal of Chemistry ea Temo le Lijo e fumane hore li-anthocyanin tse teng ka monokotšoai o theola sebopeho sa liso tsa ka mpeng. Bafuputsi ba lumela hore li-anthocyanin tsena li thibela ho kena moea le ho matlafatsa tšebetso ea li-antioxidants tse ling tsa bohlokoa, joalo ka glutathione eo ka tlhaho e leng teng 'meleng [pedi] .

2. Khothaletsa pelo e phetseng hantle

Litholoana tse 'mala oa pherese joalo ka li-blackcurrants le li-bilberry li na le bokhoni ba ho theola cholesterol ea LDL (bad) le ho eketsa cholesterol ea HDL (e ntle). Mefuta e eketsehileng ea k'holeseterole ea LDL e lebisa ho thehoeng ha maballo maboteng a methapo. Sena se thibela phallo ea tlhaho ea mali ho ea pelong ea hau le 'meleng oohle, ka tsela eo e u siea u le kotsing e kholo ea lefu la pelo le stroke [pedi] .

3. Thibela lisele tsa mofetše

Liphuputso tse ngata li bontšitse hore resveratrol e teng lijong tse pherese e ka baka lisele tsa mofetše ka mofetše oa mali, mofetše oa matsoele, mofetše oa senya, mofetše oa letlalo, kankere ea sebete le ea matšoafo. Litapole tse pherese li na le bokhoni bo matla ba ho itšireletsa khahlanong le mofetše oa mala [3] .

4. Eketsa mohopolo

Litapole tse pherese li tsejoa hore li na le litlamorao tse matlafatsang mohopolo ka lebaka la li-anthocyanin tse teng ho eona. E thusa ho thibela ho theoha ha tsamaiso ea methapo e amanang le lilemo ha e ntse e khothaletsa ho ithuta le ho hopola [4] .

5. Thibela tšoaetso ea mosese

Meroho e kang cauliflower e pherese, lihoete tse pherese le k'habeche e pherese li ka loants'a mafu a tšoaetso ea moroto. Li-anthocyanins li ka thibela liso le ho ruruha ho bakoang ke H. pylori, libaktheria tse bakang liso tsa ka mpeng le tšoaetso ea mosese. [5] .

6. Ho fokotsa khatello ea mali

Morara o pherese, li-bilberry, li-cranberries le li-blueberries li na le resveratrol, flavonoid e ka thusang ho fokotsa khatello ea mali. Resveratrol e thusa ho phutholoha marako a methapo, e lumellang phallo e ntle ea mali methapong.

Tsela e Molemohali ea ho Pheha Litholoana le Meroho ke Efe?

E 'ngoe ea mekhoa e metle ka ho fetisisa ea ho li ja ke ho li etsa li le tala, li chesoe kapa li halikiloe. Ka ho etsa joalo, o tla fumana palo e hlokahalang ea li-anthocyanin kaha li qhibiliha ka metsi 'me li khona ho qhibiliha ka metsing.

Recipe ea Tangy Purple Coleslaw [6]

Lisebelisoa:

• Likopi tse 4 tse khabeloa ka khaba k'habeche e pherese
• 1 senoelo sauerkraut
• ½ senoelo se tšetsoe eiee e khubelu
• 2 tbsp peo ea hemp
• Liapole tsa ambrosia tse 2 tse sehiloeng
• Bakeng sa ho apara:
• Mahe a linotsi ho latsoa
• 2 tsp letsoai la leoatle le sa hloekang

Mokhoa:

• Kopanya salate eohle le lisebelisoa tsa ho apara ka thoko
• Li kopanya kaofela ho fihlela salate e koahetsoe ka tsela e tšoanang.
• Thabela sejana sa hau se monate!

1. [1]Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Li-anthocyanidins le li-anthocyanin: mebala e mebala e le lijo, metsoako ea meriana le melemo ea bophelo bo botle. Patlisiso ea lijo le phepo e nepahetseng, 61 (1), 1361779.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang