Lihoete tse Pherese: Melemo ea Bophelo, Ts'ebeliso le Recipe

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Haeba u kile oa ea lebenkeleng, u tlameha ebe u bone lihoete ka mebala e fapaneng joalo ka lamunu, tšoeu, pherese, khubelu le bosehla. Hore na mebala ea tsona e joang, mefuta eohle ea lihoete e na le limatlafatsi tse ngata, haholo-holo lihoete tse pherese tse tletseng li-antioxidants.

Lihoete tse lenngoeng li ka aroloa ka lihlopha tse peli tse kholo: lihoete tsa mofuta oa Bochabela (pherese le bosehla) le lihoete tsa mofuta oa Bophirimela (lihoete tsa lamunu, tse khubelu, tse tšehla le tse tšoeu) [1] . Kajeno, lihoete tsa mofuta oa Bochabela li nketsoe sebaka ke lihoete tsa mofuta oa Bophirimela [pedi] .

Ho khahlisang, qalong lihoete li ne li le tšoeu kapa li pherese ka 'mala. Mme lihoete tsa sejoale-joale tse mebala ea lamunu tseo re tloaetseng ho li bona mabenkeleng a korosari li kanna tsa ntlafatsoa ka lebaka la phetoho ea liphatsa tsa lefutso ho tsoa mofuteng o mocha oa lihoete tse tšehla.

Lihoete tse pherese ke mohloli o motle oa livithamini le liminerale ebile li na le li-antioxidants tse matla tse bitsoang li-anthocyanins tse nang le phello e ntle bophelong ba hau. [3] .

Sehloohong sena, re tla hlahloba melemo ea bophelo ba lihoete tse pherese le mekhoa ea ho li ja.

Tlhahisoleseling ea phepo e nepahetseng ea lihoete tse pherese

Mefuta eohle ea lihoete e na le limatlafatsi tse fapaneng tse kang vithamine A, vithamine C, vithamine B6, vithamine E, vithamine K, fiber, potasiamo, phosphorus, riboflavin, niacin, thiamine, iron le calcium.

Leha ho le joalo, lihoete tse pherese li na le li-anthocyanin tse ngata tse fanang ka litholoana le meroho 'mala oa tsona o pherese. Litapole tse pherese, k'habeche e pherese, morara o motšo, plums, eggplant le menokotšoai ke tse ling tsa litholoana le meroho e mebala e pherese e nang le li-anthocyanin tse ngata. Anthocyanins ke 'mala o qhibilihang ka har'a metsi oa sehlopha sa phenolic sa li-antioxidants tse thusang bophelo ba hau ka litsela tse ngata. [4] [5] .

Melemo ea bophelo bo botle ba lihoete tse pherese

1. E se eka thusa ka boima ba 'mele

Ho sebelisa lihoete tse pherese ho ka u boloka u ikutloa u tletse nako e telele mme ha fokotsa takatso ea lijo, ka lebaka la fiber ea eona [6] . Phuputso ea 2016 e bontšitse hore batho ba jang lijo tse ngata tse nang le anthocyanin ba ka thusa ho laola boima ba 'mele le ho thibela botenya [7] .

2. E ka fokotsa kotsi ea metabolic syndrome

Metabolic syndrome ke sehlopha sa maemo a eketsang kotsi ea lefu la tsoekere, lefu la pelo le stroke. Phuputso e phatlalalitsoeng ho The British Journal of Nutrition e fumane hore lik'habohaedreite tse phahameng, lijo tse nang le mafura a mangata li fepa likhoto li ba le khatello e phahameng ea mali, sebete fibrosis, pelo fibrosis, mamello ea tsoekere mamello le mafura a mpeng li fuoe lero la rantipole ea pherese. mamello ea tsoekere, sebopeho sa pelo le methapo le sebete ka lebaka la lithibela-mafu le li-anti-inflammatory tsa li-anthocyanins [8] .

3. Fokotsa maemo a k'holeseterole

Boteng ba li-anthocyanin ka lihoete tse pherese li ka fokotsa kotsi ea lefu la pelo ka ho boloka maemo a k'holeseterole a le maemong a nepahetseng. Li-Anthocyanins li ka thusa ho theola k'holeseterole e mpe le ho eketsa k'holeseterole e ntle [9] [10] .

4. Maemo a ka tlase a ho ruruha a mala

Lefu la ho ruruha (IBD) ke sekhele se sebelisetsoang ho hlalosa maemo a bakang ho ruruha ho sa foleng ha tšilo ea lijo.

Liphuputso tsa liphoofolo le li-tube-test li bonts'itse hore lihoete tse pherese li ka ntlafatsa maemo a itseng a ho ruruha (IBD), joalo ka ulcerative colitis. Phuputso ea 2018 e phatlalalitsoeng ho Thibelo ea Phepo e nepahetseng le Saense ea Lijo e tlalehile hore litoeba tse nang le lefu la ho ruruha li fepetsoe ka phofo ea rantipole e pherese, e leng se hlahisang phokotso e kholo ea ho ruruha [leshome le motso o mong] .

Phuputso e 'ngoe e phatlalalitsoeng koranteng ea Food and Function e bontšitse litlamorao tsa lihoete tse pherese tse nang le anthocyanin ho theoleng ho ruruha ho amanang le IBD [12] .

5. E ka fokotsa kotsi ea lefu la tsoekere

Botenya kapa ho ba motenya ho eketsa kotsi ea lefu la tsoekere. 'Me liphuputso li bontšitse hore ho eketsa phepelo ea lijo tse nang le li-anthocyanins ho ka thusa ho laola le ho thibela kotsi ea lefu la tsoekere [13] [14] .

6. E ka laola kotsi ea mofets'e

Lihoete tse pherese li na le li-anthocyanin tse ngata tse bontšang litšobotsi tse khahlanong le mofets'e. Phuputso ea 2018 e bonts'itse likhoto tse pepeselitsoeng komponeng e khothalletsang mofets'e li fepuoa lijo tse tlatsitsoeng ka mokokotlo oa rantipole e pherese, e lebisitseng ho theoleng nts'etsopele ea mofetše [leshome le metso e mehlano] .

Phuputso e 'ngoe e phatlalalitsoeng ho World Journal of Gastroenterology e bontšitse hore ho ja litholoana le meroho e mengata e pherese ho theola menyetla ea mofetše oa colon. [16] .

7. Kotsi ea lefu la Lower Alzheimer

Boithuto bo bontšitse hore li-anthocyanins li sebetsa hantle ho itšireletsa khahlano le mathata a methapo ea pelo joalo ka lefu la Alzheimer's mme li ka thusa ho ntlafatsa ts'ebetso ea ts'ebetso [17] .

Mekhoa ea ho Eketsa Lihoete Tse Pherese Lijong Tsa Hau

• Hlakola lihoete tse pherese ebe u eketsa lisalate tsa hau.
• Etsa lihoete tse pherese ka oli ea mohloaare, pepere le letsoai.
• Li kenye ka har'a lero la hau le li-smoothies.
• Grate bona mme u kenye lijana tsa hau tse monate.
• Pheha lihoete tse pherese ebe u li eketsa ho hummus.
• Kenya lihoete tse pherese ho sopho, sechu, moro, meroho le lijana tse ling.

Setšoantšo sa Ref: TimesofIndia

Recipe ea Lihoete Tse Pherese

Lihoete tse halikiloeng tse pherese tse nang le sesame dukkah e ntšo [18]

Lisebelisoa:

• Lihoete tse pherese tse 900 gm, tse halofo ka bolelele
• Li-clove tse 4 tsa konofolo, tse ebotsoeng
• Metsotso e 3 ea thyme e ncha
• 3 tbsp oli ea mohloaare e sa tsoaloang
• ¼ tsp letsoai
• 1 tbsp peo ea sesame e ntšo
• ¼ senoelo sa li-pistachio tse hahiloeng hantle
• 1 tsp phofo ea coriander
• 1 tsp phofo ea kumine

Mokhoa:

• Preheat oven ho ea likhato tse 400 tsa Fahrenheit. Beha pampiri ea pampiri kapa ea letlalo holim'a pane ea ho baka.
• Beha lihoete, konofolo le thyme ka pane. Noa oli ea mohloaare ea 2 tbsp le nako le letsoai. Lahlela motsoako hantle 'me u o besetse metsotso e 25 ho isa ho e 30 ho fihlela lihoete li se li le bonolo. Ebe u lahla thyme.
• Khabareng lokisa dukkah ka ho eketsa li-pistachio, peo ea sesame, coriander le komine phofo le letsoai ho pane ebe o e pheha metsotso e 2-4 ho fihlela e futhumetse ebile e le monko o monate.
• Ka poleiti, beha lihoete le konofolo. Khella 1 tbsp oli ea mohloaare 'me u fafatse dukkah ho eona.

Setšoantšo sa Ref: Eatingwell

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