Ha re tobane le eona, ha ho na letho le tla emisa ho tsofala ha re le lilemo li 22, kapa re ka be re se re nkile foromo eo hajoale. Leha ho le joalo, ho lona ba hlokang thuso ho boloka 'mele ea lona e le menyenyane, e phetse hantle ebile e phetse hantle ho feta kamoo e leng kateng, tsela e molemohali le ea mantlha ea ho qala ke ho shebella seo u se kenyang molomong oa hau. phepo e thibelang botsofali .
Ho fokotsa lebelo, 'me maemong a mang esita le ho khutlisa botsofali, u hloka betri ea liminerale, livithamine, li-enzyme, li-antioxidants le li-phytonutrients tseo' mele oa hau o tla li kenya hang-hang. Tsena li fumaneha haholo lijong tse ncha, tse sa sebetsoang, haholo-holo tse entsoeng ka limela tse matla 'me li sebetsa ka bonngoe le' mele oa hau - kahoo se kenang ka maleng a hao le tsamaiso ea tšilo ea lijo e bontša sefahleho sa hao le bophelo bo botle ba hau . Joale u arola tse ntle ho tse mpe joang? Ho etsa hore ho be bonolo, re u ngoletse mebala, 'me ra u arolela eona hore e be lijo tse nang le mookoli, tse hōlileng ka ho fetisisa ka tlhaho.
ngoe. NET
tse pedi. NAMUNU
3. TŠEHLA
Tse nne. MONAHANA
5. TŠOEU
6. LEBEDI/ LEFIFI LEFIFI
7. PUTSOA/PHEPO
8. LITŠEBELETSO
NET
Lehapu: Litholoana tsena tsa lehae, tse fumanehang habonolo le tse theko e tlaase ke monate ha u ntse u boloka letlalo la hao le le lecha ka nako e le 'ngoe. E na le lintho tse thibelang letsatsi, 'me ha e jeoa hang ka letsatsi e loantša litlamorao tsa mahlaseli a UV. E boetse e na le palo e lekaneng ea metsi, kahoo hydration eohle e etsa bonnete ba hore mela e omeletseng le e omeletseng ha e thehoe.
Tamati: Litamati ke o mong oa mehloli e ruileng ka ho fetisisa ea lycopene e ka bang teng. Leha ho le joalo, tamati e phehiloeng e na le ho feta tse tala, kahoo ho bohlokoa hore u li chese ka mouoane kapa u li chese pele u cheka, ho etsa hore ho be bonolo ho monya. Lycopene e sireletsa letlalo tšenyo e bakoang ke tšilafalo ea khatello ea kelello kapa li-radicals tsa mahala.
Veine e khubelu: Re u tšoaretse litaba tse monate, le lebaka le utloahalang la hore u noe khalase ea veine e khubelu habeli kapa hararo ka beke. Empa ha ho bolele hore ha ua lokela ho e fetelletsa! Veine e bohlokoa ka ho felletseng e le lijo, na ha ho joalo? Veine e khubelu e na le li-antioxidants 'me e ruile ka resveratrol, e ka fokotsang botsofali haholo. Hurrah!
Likharenate: Joale tsena li monate, 'me ke tsela e phethahetseng ea ho qala letsatsi la hau! Debra Jaliman, motlatsi oa moprofesa oa dermatology Sekolong sa Bongaka sa Mt Sinai, New York City, o re lero le peōng ea kharenate le na le asiti ea ellagic le punicalagin; ea pele - motsoako oa polyphenol o loantšang tšenyo e tsoang ho free radical, 'me ea bobeli ke limatlafatsi tse ngata tse ka eketsang matla a' mele oa hau. boloka collagen . Ka mantsoe a mang, kharenate ke tekete ea hau ea ho ea letlalong le tiileng, le putlama, le le bonolo. Leha ho le joalo, molemong o moholo, leka ho ja lipeo ka botlalo eseng lero feela.
Lijo tse ling tse khubelu tseo u ka li kenyelletsang lijong tsa hau: Pelepele e khubelu, li-raspberries, liapole, li-chillies tse khubelu (ka sebele!) le cranberries
NAMUNU
Lilamunu: Ena ke lijo tse hlakileng tsa lamunu tseo u lokelang ho li cheka (duh!). Li tima lenyora la hau, ke mohloli o tsotehang oa Vithamine C, 'me li thusa ho matlafatsa tšireletso ea letlalo ho boloka makhopho, tšoaetso le mathata a mang. Li boetse li hlahisa motsoako oo oa mohlolo bakeng sa letlalo la hao - collagen.
Lihoete: Ke eng eo u sa e rateng ka tsena? Ngaka le nkhono ba ne ba tseba hantle hore na ba bua ka eng. Likahare tse phahameng tsa Vithamine A li etsa bonnete ba hore lisele tse senyehileng lia tsosolosoa le ho nchafatsoa. Li boetse li na le melemo ea anti-carcinogenic.
Litapole: Ke eng eo u sa lokelang ho e rata ka tuber ee e makatsang? Hase feela hore ke o mong oa mehloli e fokolang ea lik'habohaedreite tse ntle, ke e 'ngoe ea li-tubers tse seng mpe ho uena,' me le tsona li latsoeha hantle. Litapole tse monate li tsebahala ka ho boloka mela e metle le masoebe a le teng kaha li nchafatsa le ho fepa lisele tse tsoang kahare.
Safrone: Safrone e ntse e tsoela pele ho ba linoko tse turang ka ho fetisisa lefatšeng, 'me ka lebaka le utloahalang. Ha e kenyelelitsoe ho pheha, e matlafatsa lijo tsa hau ka phepo e nepahetseng. Crocin le crocetin, ka bobeli li-phytonutrients tse teng ka safrone, li na le liphello tse phahameng tsa anti-tumor le antioxidant. Li boetse li ama ka tsela e sa tobang lintho tse amang le ho tsofala DNA ea hau joalo ka bophelo bo botle ba kelello, PMS le boits'oaro bo amanang le lijo.
Lijo tse ling tsa lamunu tseo u ka li kenyelletsang lijong tsa hau: Likopu , papaya le liapolekose.
TŠEHLA
Lime le lemone: Litholoana tsena tsa citrus ha li kenye feela zing bophelong, hape ke o mong oa mehloli e phahameng ka ho fetisisa ea Vithamine C. Le hoja liphoofolo tse ling tse anyesang li hlahisa Vitamin C ka tlhaho, batho ba ke ke ba itšetleha ka mehloli e ka ntle. Sematlafatsi sena sa bohlokoa se molemo bakeng sa DNA ea hau le ho boloka letlalo la hao le shebahala le le boreleli ebile le se na masoebe. Noa lero bakeng sa molemo o moholo, empa zest le fiber li na le palo e nyane ea Vithamine C hape.
Turmeric: Haldi e nyane lijong tsa hau, e etsa hore u shebahale u le monyane ebile u khanya. Maindia a 'nile a sebelisa linōko tsena tse hlollang ka lihlooho ka makholo a lilemo 'me a boetse a li sebelisa ka li-curries le ho li lokisa. Kahoo u se u ntse u na le monyetla mona. E loantša tšenyo ea lisele - bophelo bo botle ba lisele ke karolo ea bohlokoa ea ho hlokomela letlalo le ho boloka bacha. E boetse e loantša tšoaetso le mathata a bophelo bo botle, e ruile ka pigment curcumin, e emisang mafu a fokolang.
Manukah Honey: Hona joale sena ha se 'mala o mosehla, ke amber ea khauta, empa e ntse e lumellana le sekoloto. Le hoja mahe a linotši a tlhaho a hlahisoang ka tlhaho a le molemo, mahe a linotši a Manukah a matla haholo ho tsosolosa letlalo hobane a susumetsa tlhahiso ea cytokine. Li-cytokine li loantša likokoana-hloko, li sireletsa khahlanong le tšoaetso le ho boloka bokahare ba hau bo phetse hantle.
Ghee: Khutlela ho pheha ka monko o monate oa ghee. E fana ka mafura ho boloka masapo a hao a se ke a tsofala (e, bocha ha bo kene letlalong feela), hape bo ithorisa ka ntlha e phahameng ea mosi. See se bolelang? Ha e le hantle, e mamella maemo a phahameng a mocheso ha e ntse e pheha, 'me ha e ntše chefo lijong joalo ka lioli tse ling tsa ho pheha.
Liphaenapole: Mona ke lebaka le leng la ho rata seratsoana sena sa tropike! Penapole e na le pokello e kholo ea manganese e kenyang prolidase, enzyme e nang le proline. Proline e eketsa maemo a collagen, bophelo bo botle ba lisele le elasticity.
Lijo tse ling tse mosehla tseo u ka li kenyelletsang lijong tsa hau: Poone, libanana le pepere e mosehla
MONAHANA
Avocado: Omega 3 fatty acids e a hlokeha ho boloka bokahare ba hao bo le botjha mme bo phetse hantle. Li-avocado ke o mong oa mehloli e metle ka ho fetisisa e thehiloeng ho semela ea limatlafatsi tsena tsa bohlokoa tse bolokang mala le masapo a hau a phetse hantle. Ho feta moo, e na le mekhoa e mengata 'me e ka sebelisoa bakeng sa lijo tsa hoseng, tsa motšehare kapa tsa mantsiboea.
Broccoli: Hona joale bophelo bo botle ba kelello le botsofali li bohlokoa joalo ka 'mele oa bona. Lintho tsa antioxidant tsa broccoli li tsebahala haholo, empa hape li na le lutein, e u thusang ho boloka mohopolo o moholo le matla a kelello ho fihlela lilemo tsa ha letsatsi le likela.
Tee e tala: Bakeng sa mabaka a fetang le le leng, o lokela ho noa bonyane kopi kapa tse peli tsa tee e tala letsatsi. 'Mele oa hau o lefisa chefo e ngata letsatsi le letsatsi mme tee e tala ke seno se setle sa detox ka lebaka la li-flavonoids tsa eona. Tsena li sireletsa khahlanong le mafu, li khutlisetsa bophelo bo botle ba lisele le ho etsa hore u shebahale u le mocha le ho lekana.
Edamame: Se ke oa tlohela tlhahiso ena ea bochabela bophelong ba hau. Linaoa tsa Edamame, ha li jeoa ka mokhoa oa tsona oa tlhaho, li na le li-phytoestrogens, tse matlafatsang maemo a estrogen ho basali ba hōlileng le ho matlafatsa masapo le bophelo bo botle ba pelo.
Lijo tse ling tse tala ho kenyelletsa lijong tsa hau: Spinach, lierekisi, linaoa, likomkomere, coriander le mohloaare
TŠOEU
Peo ea Sesame: Ho fapana le tumelo e tloaelehileng, hase ntho e ’ngoe le e ’ngoe e tšoeu e mpe! Hang ha u se u shebile ka nģ'ane ho raese, phofo le tsoekere, ho na le lijo tse ngata tse tšoeu bakeng sa bophelo bo botle. A re qaleng ka lipeo tsa sesame, tse fanang ka khalsiamo e ngata, tšepe, magnesium le fiber - tsohle tse hlokahalang bakeng sa bophelo bo botle ka kakaretso le ho thibela botsofali.
Yoghurt: Li-probiotics ke lijo tse thibelang botsofali tse molemo ka ho fetisisa tse teng, ka lebaka la libaktheria tse ntle tse sebetsang ka bophelo bo botle ba mala, ho bonahatsa letlalo le 'mele oohle. E boetse e thusa ho fetola lisele tsa letlalo 'me ke seneke se bonolo ka boeona, hape se ka kopanngoa le lijo.
Mabese a thehiloeng ho limela: Hemp, almond le lebese la linate tse ling ha se feela mohloli o mong o moholo oa calcium, hape li na le vithamine D e ngata, ho netefatsa hore ha o haelloe ke limatlafatsi tsena.
Lijo tse ling tse tšoeu tseo u ka li kenyelletsang lijong tsa hau: Konofolo, radish le kokonate
LEBEDI/ LEFIFI LEFIFI
Oatmeal: Haeba u ne u nahana hore ho ke ke ha e-ba le li-carbs lethathamong lena kaofela, u ka qala ho leboha maholimo. Oatmeal ke qalo e ntle ea letsatsi, e na le limatlafatsi tsa bohlokoa tsa Vithamine B, e boloka matla a hau a phahame mme e etsa hore u ikutloe u le motle hobane e ntša serotonin tsamaisong.
Linate le lentile: Lialmonde, li-cashew le walnuts ke mohloli o moholo oa limatlafatsi tse nyane. Li theola k'holeseterole 'me li na le li-anti-inflammatory properties. Li-phytosterols, liprotheine le fiber li boloka 'mele o le boemong ba sekepe. Lentile ke lijo tse phahameng ka ho fetisisa tse nang le protheine e phahameng le li-phytochemicals bakeng sa bophelo bo botle.
Chokolete e lefifi: Leka 'me u ee bakeng sa cocoa nibs haeba u khona, empa haeba ho le boima haholo ho sebetsana le tsona, beha matsoho holim'a chokolete e lefifi ka ho fetisisa eo u ka e fumanang. Tsena li na le li-flavanols tse phahameng 'me li sireletsa khahlanong le tšenyo ea letsatsi, li monya mahlaseli a UV hape li matlafatsa phallo ea mali.
Li-mushroom: Ja li-mushroom tse fapa-fapaneng - konopo, shiitake le oyster - bakeng sa mehloli ea tlhaho ea selenium le vithamine D. Boloka meno le masapo a hao a phetse hantle, ho etsa bonnete ba hore u tla lekana hantle joaloka fiddle nakong e fetileng.
Lijo tse ling tse sootho tseo u ka li kenyelletsang lijong tsa hau: Matsatsi, tlhapi le kofi ea tlhaho
PUTSOA/PHEPO
Blueberries: Lisa DeFazio, setsebi sa phepo e nepahetseng, se re: 'Li-blueberries li na le li-antioxidants tse ngata ho feta litholoana tse ling. Mme o nepile. Hase feela hore li sireletsa khahlanong le liphello tse mpe tsa khatello ea kelello le tšilafalo, li boetse li thibela tšenyo ea lisele tse ka bakang tahlehelo ea ho tiea, mela e metle le wrinkles.
Acai monokotsoai: Tsena li na le mafura a bophelo bo botle ba pelo, hammoho le li-antioxidants. Li thibela tšenyo ea letlalo le 'mele e bakoang ke li-radicals tsa mahala. Li boetse li laola pigmentation, maqoqomete le ho tlatsa mongobo o lahlehileng 'meleng le letlalong. Ba ntša chefo e tsofalang 'meleng kapele ho feta kamoo u ka reng 'Jack Robinson'!
Lijo tse ling tse putsoa / tse pherese tseo u ka li kenyelletsang lijong tsa hau: Plum, beetroot le morara
LITŠEBELETSO
Leka litlolo tsena bakeng sa lijo tse thibelang botsofali Dip e phetseng hantle ya guacamole
Lisebelisoa:
2 li-avocado tse butsoitseng
1 tbsp lero la lemone le sa tsoa hatisoa
1 tbsp e khabeloa e khabeloa le e entsoeng ka minced
2 tbsp makhasi a coriander a khabeloa
pinch ea pepere e ntšo, e grated
letsoai la letsoai
Mokhoa:
Khaola 'me u ntše nama ea avocado ntle le peo, ebe u e phunya hantle.
Kenya lisebelisoa tse ling ka bonngoe 'me u kopanye hantle.
Kopanya haeba u batla motsoako o motle haholo, ho seng joalo u o tlohele o le mashed.
Koahela 'me u hatsetse ka sehatsetsing.
Sebeletsa ka lithupa tsa rantipole kapa likomkomere.
Sejo sa hoseng sa melee-almonde
Lisebelisoa:
½ kopi tse tala
½ senoelo sa blueberries
1 senoelo sa yogurt e nang le mafura a mangata
½ senoelo sa lialmonde, slivered
pinch ea sinamone e fatše
pinch ea cardamom ea fatše
2 ml ea tsoekere ea vanilla
Mokhoa:
Nka sekotlolo se seholo 'me u tšollele yogurt ho eona.
Kopanya linoko le vanilla extract ka yoghurt.
Ebe u eketsa li-raspberries le blueberries 'me ka bonolo u tsose habeli kapa hararo.
Fafatsa lialmonde ka bongata holim'a motsoako oa berry-yoghurt, 'me u tsose hape.
Kena ha u ntse u le ncha.
Salate ea rantipole-broccoli-mango
Lisebelisoa:
Likopi tse 2 tsa broccoli
1 mango
1 rantipole
1 lemone
letsoai la letsoai
Mokhoa:
Beha broccoli 'me u khaole li-florets ka thata. Kenya ka sekotlolo.
Ka sekotlolo se le seng, eketsa nama ea mango e le 'ngoe, cubed.
Khaola rantipole ka lilae 'me u tsose sena ka broccoli le mango ka bonolo.
Kenya lero la lemone, eketsa letsoai 'me u le hlohlelletse. U ka eketsa arugula, spinach kapa lettuce makhasi haeba u batla ho eketsa tekanyo ea phepo e nepahetseng.
Lahla rantipole, mango, broccoli 'me u sebelise mocheso oa kamore, kapa u hatsetse metsotso e 20 pele u sebeletsa.
Litapole tse halikiloeng tse nang le kharenate
Lisebelisoa:
Litapole tse 2 tse kholo, tse bolelele ba halofo
1 tbsp oli ea mohloaare
pinch ea pepere e ntšo e fatše
letsoai la letsoai
1 kharenate e nang le peo e tlositsoeng
2 tbsp yogurt
Makhasi a koena a khaotsoeng hantle
Mokhoa:
Preheat ontong ho likhato tse 425 F.
Abela litapole holim'a pampiri ea ho baka ebe o tšela oli ea mohloaare. Fafatsa ka letsoai le pepere.
Hang ha ho ata ka mokhoa o ts'oanang, o chese hoo e ka bang halofo ea hora, ho fihlela litapole li le khauta 'me li le monate.
Tlosa 'me u pholile ka metsotso e ka bang peli kapa e meraro.
Ebe u fafatsa yoghurt ka ho lekana ho pholletsa le lilae tse 'nè tsa litapole tse monate. Bakeng sa mofuta o monate le o monate, o ka kopanya pod ea konofolo le yoghurt.
Tšela peō ea kharenate ka bonolo ho pholletsa le lilae tsa litapole tse monate.
Khabisa ka makhasi a koena 'me u sebetse ha litapole li ntse li futhumetse ebile li le monate. U ka boela ua nkela koena sebaka ka thyme kapa parsley ho itšetlehile ka tatso ea hau.
