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Lijo tse ngata tse nang le phytochemical li kopantsoe ka tlhaho le bohloko bo phahameng bo li behang lethathamong la lijo tse ratoang. Lekhalo lena le hlahisitsoeng ka lebaka la khetho le litlhoko tsa bophelo bo botle ka linako tse ling li baka khaello ea limatlafatsi tsa bohlokoa tse fumanoang haholo lijong tse latsoang habohloko.
Tatso e bohloko ea lijo tse jeoang ha e bontše boteng ba lintho tse tahang, empa boteng ba li-phytochemicals tse nang le thepa e matla ea antioxidative. Phuputso e re li-flavonoid tse ling tsa litholoana tsa sitrase, li-isoflavone tse linaoa tsa soya, phenols tee, veine e khubelu le chokolete le li-glucosinolate meroho ea cruciferous, ke lona lebaka le bakang tatso e bohloko ea lijo tsena. [1]
Limatlafatsi tsa bohlokoa li thusa ho thibela maloetse a mangata a sa foleng, ho kenyeletsoa lefu la tsoekere le atileng ho batho ba baholo ba limilione tse 463 (lilemo tse 20-79) lefatšeng ka bophara. Leha ho le joalo, karolo e bohloko ea ho ja lijo tse bohloko ke hore li nooa haholo ke batho kapa li ikoahetse ka litlolo tse monate ke liindasteri tsa lijo ho etsa hore tatso ea tsona e se ke ea baba le ho hlaba.
Nakong ea ho etsa hore lijo tsena li ratehe le ho amoheloa ke bareki, mofuta o nepahetseng oa lijo o lula o lahleha kapa o fokotsoa. Litsebi li fana ka maikutlo a hore batho ba lokela ho tsebisoa melemo ea bophelo bo botle ba lijo tse bohloko 'me ba lokela ho khothaletsoa ho fetola maikutlo pele ba etsa likhetho tsa bona.
Sehloohong sena, re tla tšohla lijo tse bohloko le tse jeoang tse ka thusang ho theola tsoekere maling ho batho ba nang le lefu la tsoekere. Sheba.
1. Melon e bohloko (Karela)
Melon e bohloko, eo hangata e bitsoang karela kapa mohope o babang, e jeoa haholo ke batho ba nang le lefu la tsoekere ba Asia, India, Amerika Boroa, Afrika Bochabela le Caribbean. E na le mesebetsi e matla ea ho loants'a lefu la tsoekere le hypolipidemic, e sa thusang ho laola maemo a tsoekere feela empa e kanna ea liehisa mathata a lefu la tsoekere. [pedi]
2. Makhasi a kheri
Ke lijo tse ling tse babang tse sebetsang hantle ho fokotsa tsoekere maling ka sekhahla se potlakileng. Ho ea ka phuputso, makhasi a kheri a ka thusa ho fokotsa ho itima lijo le maemo a tsoekere ea mali kamora 'lijo nakong ea matsatsi a 15-30. [3]
3. Tee e tala
Phuputso e re likatekine tse nang le tee e tala li na le matla a matla a antioxidant a phethang karolo e kholo ho theoleng maemo a tsoekere ea mali ho batho ba nang le lefu la tsoekere. Ho noa tee nako e telele ho ka thusa ho fokotsa kotsi ea lefu la tsoekere le mathata a amanang le ona joalo ka insulin insensitivity. [4]
4. Apple ea lehong
Phuputso e re apole ea patsi, e tsejoang hape e le bael, e na le litlamorao ho manyeme mme e ka thusa ho thibela tšenyo e bakiloeng ke streptozotocin liseleng tsa sehlekehleke sa pancreatic. Tsamaiso ea kamehla ea litholoana matsatsi a 14 e ka thusa ho tsitsisa maemo a tsoekere ho batho ba nang le lefu la tsoekere haholo. [5]
5. Molamu oa molopa
Likarolo tsohle tsa moqomo joalo ka makhasi, lipalesa, lipeo le bakoang li na le bokhoni bo botle ba ho loants'a lefu la tsoekere. Sena se bakoa ke boteng ba li-polyphenol tse kang flavonoids, phenolic acid le quercetin tse netefatsang ho theoha hoa maemo a tsoekere 'meleng. [6]
6. Aloe vera
Aloe vera e sa tsoakoang e latsoa hoo e batlang e baba ka tinge ea tatso ea asiti empa e le monate. Phuputso e bonts'itse hore aloe vera e ka thusa ho ntlafatsa maemo a glycemic ho li-prediabetics le batho ba nang le lefu la tsoekere la mofuta oa 2. [7]
7. Oli ea mohloaare e sa tsoaloang ke moroetsana
Oli ea mohloaare e sa tsoaloang e na le likhemik'hale tse khethehileng tse nang le thepa e phetseng hantle le tatso e bohloko. Lijo tse lokisitsoeng ka oli li etsa hore tsoekere e nyane haholo kamora ts'ebeliso ea lijo. [8]
8. Peo ea Fenugreek
Fenugreek e na le litlamorao tse khahlano le lefu la tsoekere - phuputso e bontšitse hore ha peo ea fenugreek e fanoa e le mong kapa e kopantsoe le lithethefatsi tse ling tse khahlanong le lefu la tsoekere joalo ka metformin, e ka theola maemo a tsoekere le k'holeseterole haholo. [9]
9. Arugula
Arugula, eo hape e bitsoang salate e rekiloeng, ke meroho e tala e makhasi e tšoanang le spinach. Li-ethanol le mafura a mafura a veggie a na le litlamorao tsa antidiabetic mme a ka thusa ho theola maemo a tsoekere le ho thibela maemo a hyperglycemia le insulin ho hanyetsa. [10]
10. Cranberries
Phuputso e bontšitse hore ha li-cranberries li eketsoa lijong tse nang le mafura a mangata li ka thusa ho sebetsana le ho nyoloha ha tsoekere kamora 'mele. Sena se bakoa ke thepa e phahameng ea antioxidant le e khahlanong le ho ruruha ea litholoana. [leshome le motso o mong]
11. Dandelion meroho
Meroho ea Dandelion e bua ka makhasi a semela sa dandelion a tsejoang haholo ka lipalesa tsa ona tse kholo tse mosehla. Dandelion e na le metsoako e matla ea bioactive e nkoang e bolokehile ho laola lefu la tsoekere. Hape, lithibela-mafu le li-antioxidant tsa dandelion meroho li sireletsa manyeme ho tsoa tšenyo ea oxidative. [12]
12. Peo ea Sesame
Ts'ebeliso ea peo ea sesame kapa til e amana le ho eketseha ha li-antioxidants tsa enzymatic le nonenzymatic le phokotso ea matšoao a khatello ea mali. E ka sebelisoa e le lijo tse sebetsang ho sebetsana le maemo a tsoekere ho batho ba nang le lefu la tsoekere la mofuta oa 2. [13]
13. Dill
Ho ea ka phuputso, tsamaiso ea peo ea dill le makhasi e ka thusa ho theola tsoekere le k'holeseterole ho batho ba nang le lefu la tsoekere. Boteng ba phenolic proanthocyanidins le flavonoids ka lekarecheng li na le mesebetsi ea antioxidant e ikarabellang bakeng sa phello ea eona e khahlanong le lefu la tsoekere. [14]
14. Lekhapetla la kharenate
Makhapetla a kharenate a bohloko empa ke likarolo tse matlafatsang ka ho fetisisa tsa tholoana. Li na le palo e kholo ea li-polyphenol tse kang flavonoids, tannins, phenolic acid le alkaloids le lignans. Phuputso e bontšitse hore lekhapetla la kharenate le ka thusa ho fokotsa maemo a tsoekere ea mali le ho laola lefu la tsoekere. [leshome le metso e mehlano]
