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Li-Superhero tse Sireletsang 'Mele: Li-antioxidants
Mohlomong u kile ua utloa ka lebitso lena. Li-antioxidants ke sehlopha sa limatlafatsi tsa bohlokoa tse thusang ho boloka sesole sa rona sa 'mele se le matla. Mehlala ea tsena ke beta-carotene, vithamine C , le vithamine E. Joale li sebetsa joang? Ak'u nahane hore ho na le "likaroloana tse mpe" 'meleng oa rona tse ka senyang lisele, re li bitsa "li-free radicals." Li tšoana le lira tse nyane ka hare ho 'mele ea rona. Metsoalle ena e bitsoang li-antioxidants e felisa lira tseo le ho felisa matla a tsona a senyang. Li tšoana le "balebeli ba 'mele" ba sireletsang lisele tsa rona. Ka hona, li re thusa ho lula re phetse hantle le ho fola kapele haeba re kula. Tsela e molemohali le e bonolo ea ho kenya li-antioxidants tsena 'meleng oa rona ke ho ja litholoana le meroho e mengata kamoo ho ka khonehang. Haeba u pheha meroho, leka ho e pheha ka metsi a manyane kamoo ho ka khonehang. Sena se tla thusa ho boloka limatlafatsi lijong. Mekhatlo e mengata ea bophelo bo botle e khothaletsa ho ja litholoana le meroho tse 5 ho isa ho tse 9 ka letsatsi. Ho etsa joalo ho tla u fa li-antioxidants tse ngata.Mohlala, hoo e ka bang kotara ea papaya e fana ka halofo ea tekanyo ea hau ea letsatsi le letsatsi ea beta-carotene. 'Me meroho e tala joalo ka spinach e fana ka beta-carotene, vithamine C, folic acid le magnesium .
| Phepo | Lijo tse fumanehang hangata (ho kenyeletsoa le tse tloaelehileng Sri Lanka) |
|---|---|
| Beta-carotene le li-carotenoid tse ling | Lihoete, litapole tse tsoekere, maphutshe, mango, lipapaya, ditamati, meroho e tala (sepinatjhe, kale, gotu kola), broccoli le lehapu. |
| Vithamine C | Guava, nectarine, lamunu, lime, kiwi, papaya, fragola, tamati, broccoli, pepere ea tšepe (tlhapi chili), cauliflower. |
| Vithamine E | Lialmonde, peo ea sonobolomo, linate tsa peanut (botoro ea linate tsa peanut), linate tsa hazel, litlhapi tse mafura tse kang salmon, oli ea cod-liver. |
Metsoalle e meng e thusang ka ho itšireletsa mafung
Ntle le li-antioxidants, ho na le limatlafatsi tse ling tse 'maloa tsa bohlokoa tse thusang sesole sa rona sa' mele.A re ithute hanyane ka li-bioflavonoid.
Tsena le tsona ke dintho tsa tlhaho tse fumanehang dimeleng hammoho le vithamine C. Tsena di boetse di sebetsa e le di-antioxidants mme di thusa ho matlafatsa tshebetso ya sesole sa mmele.- U e fumana hokae?: E fumaneha ka bongata ka har'a pith le pith e tšoeu ea litholoana tsa citrus joalo ka lilamunu le lime. E boetse e fumanoa litlhaping, li-cherries le morara. Quercetin, e fumanoang ka har'a broccoli, lieiee tse khubelu le tse tšoeu, le eona ke bioflavonoid e ngata haholo.
Glutathione ke phepo ea bohlokoa.
Glutathione ke phepo e 'ngoe ea bohlokoa e fang sesole sa rona sa 'mele matla ao se a hlokang ho loantša tšoaetso.- Moo u ka e fumanang teng: U ka fumana limatlafatsi tsena merohong e kang broccoli, li-Brussels sprouts, k'habeche, cauliflower le spinach.
Lik'hemik'hale tsa Fito: Matla a limela
Tsena ke metsoako ea lik'hemik'hale e fumanoang limela tsohle. Ka mantsoe a bonolo, haeba u ja lijo-thollo tse fapaneng, litholoana le meroho, ka tlhaho u tla fumana lintho tsena tse ntlafatsang bophelo bo botle.- Li tsoa hokae?: Li na le lijo tse ngata tse kang liapole, liapolekose, broccoli, k'habeche, lihoete, kholifolaoa, konofolo, linaoa (lentile, li-chickpea), lieiee, pepere e khubelu, linaoa tsa soya, litapole tse tsoekere le tamati.
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Check Availability →Le se ke la lebala bohlokoa ba protheine!
Leha re atisa ho bua ka divithamine, ho bohlokwa ho hopola hore protheine e bohlokwa bakeng sa ho haha le ho lokisa dinama tse mmeleng wa rona, hammoho le ho lwantsha ditshwaetso tsa vaerase le dibaktheria.Ha o kula, 'mele oa hao o tšoana le lebala la ntoa. O hloka protheine, e leng "litene tsa kaho" tse hlokahalang ho haha masole (lisele tsa 'mele tse itšireletsang mafung) a hlokahalang bakeng sa ntoa eo le ho lokisa tšenyo.Kahoo, eketsa mohloli o motle oa protheine lijong tsa hau. Empa etsa bonnete ba hore u khetha mehloli ea protheine e se nang mafura . Mohlala, lentile, chickpea, linaoa tse tala, soya, nama ea khomo e se nang mafura, le khoho kapa turkey e se nang letlalo ke likhetho tse ntle.
Liresepe tsa sephiri tsa bo-nkhono ba rona bakeng sa matsatsi a ho kula
Na u ne u tseba hore tse ling tsa lijo le lino tseo bo-nkhono ba rona ba re fileng tsona ha re kula li na le motheo oa saense?- Sopo ea Khoho: Lithuto tse peli li fumane hore sopo ea khoho ke tsela e ntle ea ho thusa ho loantša sefuba. E 'ngoe ke hore e thusa ho fokotsa ho thibana ha nko le ho sesa mamina, e leng se etsang hore ho be bonolo hore re e khohlele. Lipatlisiso li boetse li bontša hore e na le thepa e bobebe ea ho thibela ho ruruha e ka thusang ho imolla matšoao a sefuba.
- Tee e Chesang: Ena hape ke pheko e tsebahalang haholo lapeng. Ho noa tee e chesang ho boetse ho thusa ho fokotsa mamina le ho boloka metsi a hlokahalang 'meleng. Tee e tala le e ntšo li tletse li-antioxidants tse matla tse bitsoang li-flavonoid. Lintho tse kang tee ea ginger le coriander tseo re li noang naheng ea habo rona le tsona li molemo haholo 'meleng.
Molaetsa oo u ka o isang hae
- Polelo e reng "itima lijo bakeng sa sefuba, ja bakeng sa feberu " ke tšōmo. Ha u kula, 'mele oa hao o hloka matla le phepo e nepahetseng ho loantša tšoaetso.
- Ja litholoana le meroho e mebala-bala e fapaneng letsatsi le letsatsi, e nang le li-antioxidants tse ngata, ho matlafatsa sesole sa hau sa 'mele.
- Protheine e bohlokoa bakeng sa ho lokisa lisele tsa 'mele le ho loantša tšoaetso.Khetha mehloli ea protheine e nang le mafura a tlase.
- Ho bohlokoa ho lula u e-na le metsi a mangata ha u kula. Noa metsi a mangata, joalo ka metsi, sopho e futhumetseng le tee e chesang.
- Haeba o na le lipelaelo mabapi le boemo ba hau ba bongaka kapa lijo tse nepahetseng , kamehla batla keletso ho ngaka ea hau.
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