Litholoana tse khubelu le meroho li na le melemo e makatsang ea bophelo bo botle

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Joaloka molao oa buka ea lijo, lijo tse 'mala o mofubelu li tsepamisitse maikutlo ho limatlafatsi. Mebala e khanyang ea litholoana le meroho e 'mala o mofubelu e thusa ho fetola lik'habohaedreite, liprotheine le mafura hore e be matla a ka sebelisoang' meleng. Li boetse li laetsoe ka li-antioxidants tse matla le tse phetseng hantle joalo ka li-anthocyanins, lycopene, flavonoids le resveratrol.

Li-antioxidants tsena li na le bokhoni bo matla ba ho loants'a lefu la pelo le mofetše oa senya le ho fokotsa kotsi ea stroke le ho senyeha ha macular.

Lethathamo la Lijo tse 'mala o mofubelu

Ka tlase lethathamo la litholoana le meroho e mebala e khubelu:

Litholoana tse khubelu

1. Cranberries

2. Likharenate

3. Cherries

4. Li-orang tsa mali

5. Lihlahla tse tala

6. Fragole

7.Lhepu

8. Liapole tse khubelu

9. Morara o mofubelu

10. Tholoana ea morara e khubelu

11. Lipere tse khubelu

12. Litamati

13. Guava

Meroho e khubelu

1. Pelepele e khubelu

2. Linaoa tse khubelu tsa liphio

3. Pelepele e khubelu

4. Beetroot

5. Li-radishes tse khubelu

6. Liiee tse khubelu

7. Litapole tse khubelu

8. Rhubarb

Hobaneng ha Lijo tse 'mala o mofubelu li le Molemo ho uena?

Lijo tsohle tse 'mala o mofubelu ka tlhaho ke lijo tse nang le khalori e tlase le tse nang le sodium e tlase. Lijo ke mohloli o motle oa carotenoid e bitsoang lycopene e fanang ka lijo tsena 'mala o mofubelu. Lycopene e bonts'itsoe hore e thusa ho itšireletsa khahlanong le mofetše oa matšoafo, mofetše oa matsoele, mofetše oa letlalo, mofetše oa mala le mofetše oa 'metso.

Li-antioxidants tse kang li-anthocyanin, lycopene, flavonoids le resveratrol tse fumanoang meroho le litholoana tse 'mala o mofubelu li bontšitsoe ho thusa ho loants'a mofets'e le lefu la pelo, ho ntlafatsa pono le ho fokotsa khatello ea mali, ho ruruha le ho senyeha ha macular.

Ho ea ka Setsi sa Kankere ea Naha, liperesente tsa 95 tsa batho ba baholo ha li kenyelle meroho e khubelu le e mmala oa lamunu lijong tsa bona.

Lijo tse nang le phepo li teng lijong tse 'mala o mofubelu?

1. Litamati tse khubelu

Litamati li nkoa e le litholoana 'me li na le li-lycopene tse phahameng tse tsejoang ho thusa ho loantša mofetše oa senya, mofetše oa' metso le mofetše oa mala. Lycopene e fumaneha haholo lihlahisoa tsa langa le le lej tse phehiloeng joalo ka sopho, sechu le mongobo oa langa le le lej.

2. Fragole

Fragole ke mohloli o motle oa folate, potasiamo le vithamine C. Vitamin C ke matla a matla a antioxidant a matlafatsang ts'ebetso ea sesole sa 'mele le ho theola k'holeseterole ea hau e mpe. Hoo e ka bang 1 e sebelisang fragole e na le vithamine C e ngata ho feta lamunu.

3. Cranberries

Cranberries e ka thusa ho thibela UTI (Urinary Tract Infection) ka ho emisa baktheria hore e se ke ea khomarela maboteng a moroto. E kanna ea fana ka tšireletso khahlano le H pylori, libaktheria hore li se ke tsa khomarela marakong a mpa le ho baka lisosa tsa mala. Sena se ka etsahala ka lebaka la boteng ba antioxidant e matla e bitsoang proanthocyanidin e fumanoang li-cranberries.

4. Cherries

'Mala o mofubelu o tebileng oa li-cherries o totobatsa phepo ea tsona. Li-anthocyanin tse cherries li ba fa 'mala oa bona o mofubelu o lefifi. Li-anthocyanin tsena li sireletsa 'mele oa hau khahlanong le tšenyo ea li-radical tse sa lefelloeng le chefo ea tikoloho e potlakisang ts'ebetso ea botsofali hape e baka lefu la sele le tšenyo.

5. Lihlahla tse tala

Li-Raspberries li na le fiber e ngata e thusang ho theola maemo a tlase a lipoprotein (LDL) kapa cholesterol e mpe. Li-Raspberries le tsona li na le zinki, niacin, potasiamo le mefuta e mengata ea likokoana-hloko tsa polyphenolic tse nang le lignans, tannins, phenolic acid le flavonoids.

6. Pepere e khubelu ea tšepe

Pelepele e khubelu ke khetho e ntle bakeng sa ts'ebeliso e ntle ea sesole sa 'mele. Tsena li na le vithamine A, vithamine C, vithamine B6, vithamine E, folate mme e na le likhalori tse 30 feela.

7. Linaoa tse khubelu tsa liphio

Linaoa tse khubelu tsa liphio li na le fiber e ngata e phetseng hantle pelong, zinki e tšehetsang bophelo bo botle ba ho ikatisa le ho folisa maqeba le livithamini tsa B tse khothalletsang tšebetso ea methapo. Limela tsena li na le potasiamo le folate.

8. Mahapu

Mahapu ke mohloli o moholo oa lycopene o ka fokotsang kotsi ea lefu la pelo le stroke ka ho fokotsa cholesterol ea LDL. Litholoana tse 'mala o mofubelu li fokotsa kotsi ea mofetše oa senya le ho senyeha ha' mele.

9. Beetroot

Beetroots ke e 'ngoe ea meroho e metle ka ho fetisisa ea antioxidant, ho latela USDA. Meroho ena ke mohloli o motle oa fiber, potasiamo, vithamine C, nitrate le folate. Limatlafatsi tsena li bapala karolo ea bohlokoa ho theoleng khatello ea mali, ho matlafatsa mamello ea baatlelete le ho ntlafatsa phallo ea mali.

10. Li-radishes tse khubelu

Radishes ke mohloli o motle oa potasiamo, folate, vithamine C, lycopene, anthocyanins, zinc, phosphorus, potasiamo, magnesium, koporo, tšepe, calcium, manganese, vithamine A, vithamine B6, vithamine E, vithamine K le fiber ea lijo. Limatlafatsi tsena kaofela li hlokahala ho boloka 'mele oa hau o le maemong a matle a ho sebetsa.

11. Liapole tse khubelu

Liapole tse khubelu li na le li-antioxidants, fiber le li-flavonoids. Li-antioxidants li bapala karolo ea bohlokoa ho fokotsa kotsi ea ho ba le mofetše, lefu la tsoekere, khatello ea maikutlo le lefu la pelo.

12. Likharenate

Likharenate li na le li-antioxidants tse thusang ho thibela mofetše, haholo kankere ea senya. E na le litšobotsi tse khahlanong le ho ruruha tse ka thusang ho fokotsa ho ruruha 'meleng oohle le ho thibela khatello ea mali le tšenyo.

Mekhoa ea ho Eketsa Lijo tse 'mala o Lefubelu Lijong Tsa Hau

• Li-Raspberries le fragole li ka kopantsoe hammoho hore e be smoothie ea melee.
• Noa lero la cranberry le sa tsoekere hoseng.
• Kenya pelepele tse khubelu, radishes le eiee e khubelu lisalateng tsa hau.
• Kenya setlolo sa langa le le lej kapa tamati e hahiloeng ha u pheha.
• Snack on cherries ha tlala e u hlasela.
• E-ba le sekotlolo sa sopho ea langa le le lej bakeng sa lijo tsa mantsiboea.
• Ho lijo-thollo tsa hoseng tsa hoseng kapa motoho, eketsa fragole, tse tala kapa cherries.

Mabaka ao U Lokelang ho Ja Litholoana le Meroho e Eketsehileng

Arolelana sengoloa sena!

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