Lijo tsa ho Matlafatsa Mehopolo - Mekhoa ea ho Matlafatsa mohopolo

Lijo tseo re li jang li amana joang le mohopolo? Rea tseba hore na seo re se jang se ama ’mele ea rōna joang. Bo-rasaense ba ntse ba sibolla lintho tse ncha letsatsi le leng le le leng ka lijo tse matlafatsang boko le mohopolo. Litšibollo tsena li bontša hore lijo li na le mesebetsi ea bohlokoa bokong le mohopolong.

'Mele ea rona ha e rate khatello ea maikutlo. E lokolla li-cytokine tse ruruhang ha re imetsoe kelellong. Lik'hemik'hale tsena tse nyane, joalo ka ts'oaetso, li qobella sesole sa 'mele ho tuka le ho loantša khatello ea maikutlo ka ho ruruha. Ho ruruha ho thusa ho re sireletsa maloetseng le ho lokisa ’mele ha re kopana le boemo bo kang ba kotsi ’meleng. Empa ho ruruha ho sa foleng ke boemo bo fapaneng. E ka baka mafu a autoimmune a kang multiple sclerosis, matšoenyeho, khatello e phahameng ea mali, le tse ling.

Mala a rona a boloka likarabelo tsa 'mele ea rona le ho ruruha li le taolong. Ho feta moo, lihomone tsa mala tse kenang kapa tse hlahisoang bokong le tsona li ama bokhoni ba kelello, joalo ka kutloisiso le ho sebetsana le tlhahisoleseling e ncha.

Holim'a moo, li-antioxidantsLijo tse nang le mafura a mangata, livithamine le liminerale li thusa ho sireletsa khahlanong le mafu a boko. Ka hona, ha re fa ’mele ea rōna lijo tse matlafatsang tse ruisang mala le boko, re bōpa likelello tsa rōna ka bohlale. Ka kutloisiso ena, lijo tse matlafatsang mohopolo li fumana bohlokoa.

Lijo Tse Matlafatsang Khopolo

• lijo-thollo

Lijo-thollo ke lijo tse sebetsang hantle bokong. Oatmeal, quinoa, harese, raese e sootho le e hlaha, koro le amaranth ke tse ling tsa lijo tse matlafatsang mohopolo. Fiber le lik'habohaedreite tse rarahaneng tse har'a lijo-thollo li bula methapo ea mali e thibaneng bokong. E thibela cerebral palsy le dementia.

• Li-legume

Li-legumes li na le tšepe, potasiamo, magnesium, folate, choline, thiamine le li-phytosterol tse fapaneng tse lokelang ho fumanoa lijong. Limatlafatsi tsena li ntlafatsa ts'ebetso ea kelello. E thusa ho matlafatsa mohopolo.

• avocado

avocadoKa mafura a eona a monounsaturated, e leka-lekanya maemo a tsoekere ea mali 'me e eketsa khanya letlalong. Avocado, e nang le vithamine K ka bobeli le folate, ke e 'ngoe ea lijo tse matlafatsang mohopolo. Hobane e atleha ho matlafatsa ts'ebetso ea kelello, haholo-holo mohopolo. Ho feta moo, e thusa ho thibela maqeba a mali bokong.

• Beet

Meroho ena ea motso e fokotsa ho ruruha, e na le anti-cancer antioxidants mme e thusa ho tlosa chefo maling. Molemo o mong ke hore ke se seng sa lijo tse matlafatsang mohopolo. Li-nitrate tsa tlhaho ho li-beet li ntlafatsa ts'ebetso ea kelello ka ho eketsa phallo ea mali bokong.

• Blueberries

BlueberriesKe e 'ngoe ea lijo tse nang le matla a phahameng ka ho fetisisa a antioxidant ka vithamine C, K le fiber. E sireletsa boko le ho matlafatsa mohopolo.

• kharenate

Litholoana tsena tse khubelu tse monate li boetse li na le matla a phahameng a antioxidant. E sireletsa boko khatellong ea oxidative. E sireletsa boko le tsamaiso ea methapo ho tsoa ho ruruha.

• moro oa masapo

moro oa masapoke lijo tse ling tse matlafatsang mohopolo. Hobane e na le thepa ea phepo. E thusa ho ntlafatsa mohopolo.

• broccoli

broccoli E matlafatsa mohopolo ka lebaka la maemo a holimo a vithamine K le choline.

• Chokolete e lefifi

Chokolete e lefifiE na le li-flavonols tse nang le li-antioxidant le li-anti-inflammatory properties. E boetse e theola khatello ea mali. E ntlafatsa phallo ea mali bokong le pelong.

• Lehe la lehe

Haeba u ja lehe le lesoeu feela, u lokela ho ja le yolk. Yolk e na le choline e ngata, e thusang ho hola ha boko ba lesea ho bakhachane. Kahoo e na le matla a maholo holim'a mohopolo.

• oli ea mohloaare e sa tsoakoang

oli ea mohloaare e sa tsoakoang Ka lebaka la polyphenol antioxidants eo e nang le eona, ha e ntlafatse ho ithuta le mohopolo feela, empa e ka boela ea fetola lintho tse mpe tse amanang le lilemo le maloetse. Oli ea mohloaare e boetse e loantša li-ADDL, protheine e nang le phello e chefo bokong le ho baka lefu la Alzheimer.

• meroho e mahlaku a matala

Tse kang k'habeche, chard, spinach, lettuce meroho e mahlaku a matala Lijo tse matlafatsang mohopolo. Hobane ho ja tsena kamehla ho fokotsa kotsi ea ho lahleheloa ke kelello. E ntlafatsa matla a kelello. Ka hona, e boetse e matlafatsa mohopolo.

• Rosemary

Carnosic acid, e leng e 'ngoe ea metsoako e ka sehloohong ea rosemary, e sireletsa boko ho senya. Tšenyo ea boko e bolela hore ho tla ba thata ho etsa mesebetsi ea kelello. Kahoo, rosemary ke e 'ngoe ea lijo tse matlafatsang mohopolo.

• Salemone

SalemoneKe e 'ngoe ea lijo tse nang le phepo e nepahetseng, tse thusang boko. E ntlafatsa mohopolo ka ho thusa boko ho sebetsa hantle ka Omega 3 fatty acids.

• offal

Lijo tsa litho tse kang liphio, sebete le pelo li na le limatlafatsi tse nyane joalo ka alpha lipoic acid tse nang le phello e ntle ho bophelo bo botle ba kelello. Alpha lipoic acidE ntlafatsa khaello ea mohopolo ho bakuli ba Alzheimer's. E phetha karolo ea ho sebetsa hantle ha boko.

• Moferefere

E sebelisoa ho pholletsa le histori bakeng sa thepa ea eona ea pholiso. moferefereMotsoako oa curcumin o fumanoang ho hemp o ntlafatsa ho kenngoa ha oksijene bokong le ho thusa ho sebetsana le tlhahisoleseding.

• Walnut

Walnute ntlafatsa bophelo bo botle ba kelello. E na le maemo a hodimo a antioxidants, divithamini le diminerale mme kahoo e ntlafatsa ho fadimeha kelellong. Vithamine E ka har'a walnuts e boetse e fokotsa kotsi ea lefu la Alzheimer's.

• Almond

Almond Ke lijo tse monate haholo bakeng sa boko. Ke e 'ngoe ea lijo tse matlafatsang mohopolo. Hobane e ruile vithamine E, folate le omega 6 fatty acids. Limatlafatsi tsena li na le phello e matla mohopolong.

• Peanut

Peanut E na le niacin e ngata le folate content 'me ke mohloli o babatsehang oa vithamine E. Limatlafatsi tsena li thibela ho theoha ha kelello ho amanang le lilemo.

• Tee e tala

Tee e talaLi-polyphenols tse ho eona li ntlafatsa ts'ebetso ea boko. E matlafatsa mohopolo. Karolo e 'ngoe e fumanoang tee e tala ke caffeine. Ke e 'ngoe ea lintho tse susumetsang boko tse matla ka ho fetisisa.

• kofi

Kofi ke seno se nang le caffeine. Bongata ba melemo ea boko bo tsoa ho caffeine. Empa e boetse e na le metsoako e meng, e kang chlorogenic acid, e ka amang boko. E fana ka maikutlo, e ntlafatsa ho falimeha, nako ea ho itšoara le mohopolo.

• lero la lamunu

lero la lamunu E na le vithamine C e ngata. Vithamine ena e thusa ho tsepamisa maikutlo. E matlafatsa mohopolo.

• li-smoothies tse tala

Li-smoothies tse tala li entsoe ka motsoako oa litholoana tse tala le meroho e kang likomkomere, khale, spinach le apole e tala. Limatlafatsi tseo e nang le tsona li matlafatsa boko. Mona ke mokhoa oa ho matlafatsa mohopolo oa smoothie…

thepa

• 2 matsoho a khabeche e tala
• Halofo ea banana e le 1, e qhibililoe 'me e khaoletsoe
• halofo ea 1 avocado
• Khalase ea yogurt
• halofo ea khalase ea lebese
• leqhoa le tletseng letsoho

E etsoa joang?

• Hlatsoa k'habeche. Kopanya lisebelisoa tsohle ka blender. 
• Haeba smoothie e teteaneng haholo, o ka eketsa lebese le eketsehileng. 
• Haeba e le tšesaane haholo, eketsa banana kapa avocado.

lebese la khauta

E boetse e bitsoa turmeric latte lebese la khautake seno se chesang, se monate se nang le turmeric, senoko se mosehla o khanyang. Turmeric e na le curcumin, e ka eketsang tlhahiso ea 'mele ea neurotrophic factor e tsoang bokong. Ntho e tlase e amahanngoa le bofokoli ba kelello le mathata a methapo ea kutlo. Ka hona, ho eketsa maemo a eona ho ntlafatsa ts'ebetso ea boko. Lebese la khauta le etsoa ka tsela e latelang;

thepa

• 2 senoelo sa lebese
• 1,5 likhaba (ligrama tse 5) tsa turmeric ea fatše
• Bal
• Cinnamon kapa pepere e ntšo

E etsoa joang?

• Chesa lebese ka mocheso o tlaase.
• Hlatsoa ka turmeric ebe o tlosa mocheso.
• Tšela lebese la khauta ka har'a lebekere 'me ka boikhethelo u kenye sweetener.

Kefir

Kefir Ke seno se lomositsoeng se tletseng li-probiotics. E entsoe ka lebese le lomositsoeng. E thusa boko ho sebetsa ka ho khothaletsa kholo ea libaktheria tse phetseng hantle ka maleng.

Litsela Tsa ho Matlafatsa Mehopolo

• ja tsoekere e nyane

Ho ja tsoekere e ngata ho baka mathata a mangata a bophelo bo botle le maloetse a sa foleng, a kang ho fokotseha ha kelello. Lipatlisiso li bontšitse hore ho ja tsoekere e ngata haholo ho ama mohopolo oa nakoana haholo-holo.

• Oli ea litlhapi

Oli ea litlhapi, E ruile ka omega 3 fatty acids eicosapentaenoic (EPA) le docosahexaenoic acid (DHA). Lioli tsena li ntlafatsa mohopolo. Ka bobeli DHA le EPA li bohlokoa bakeng sa bophelo bo botle le ts'ebetso ea boko.

• thuisa

ho thuisaE ama bophelo ba rona hantle ka litsela tse ngata. Hoa khatholla ebile hoa thoba. E fokotsa khatello ea maikutlo le bohloko, e theola khatello ea mali esita le ho ntlafatsa mohopolo. Ho thuisa ho boleloa ho eketsa taba e bohlooho bokong. Bohlooho bo fokotseha ha re ntse re tsofala, e leng se amang mohopolo le temoho hampe.

• Boloka boima ba hao boemong bo botle

Ho bohlokoa ho boloka boima ba 'mele bo phetseng hantle. Liphuputso tse ngata li bontša botenya e le sesosa sa kotsi ea ho fokotseha ha kelello. Hoa thahasellisa hore ho ba motenya ho baka liphetoho liphatseng tsa lefutso tse amanang le mohopolo bokong ’me ho ama mohopolo hampe.

• robala ka ho lekaneng

Boroko bo phetha karolo ea bohlokoa ho kopanya mohopolo, mokhoa oo mehopolo ea nakoana e matlafatsoang le ho fetoloa mehopolo ea nako e telele. Lithuto, ho hlobaela ha haoe bontša hore e ka ama mohopolo hampe.

• U se ke ua sebelisa joala

Ho noa lino tse tahang haholo ho kotsi bophelong 'me ho ama mohopolo hampe. Joala bo na le litlamorao tsa neurotoxic bokong. Ho noa khafetsa ho senya hippocampus, e leng karolo ea bohlokoa ea boko e phethang karolo ea bohlokoa mohopolong. 

• koetlisa boko ba hao

Ho ntlafatsa tsebo ea kelello ka ho bapala lipapali tsa memori ke mokhoa o monate le o sebetsang oa ho matlafatsa mohopolo. Liketso tse kang li-crossword puzzles, lipapali tsa ho hopola mantsoe… Mesebetsi ena e boetse e fokotsa kotsi ea 'dementia'.

• U se ke ua ja lik'habohaedreite tse hloekisitsoeng

Le hoja ho na le lijo tse matlafatsang mohopolo, ka bomalimabe ho boetse ho na le lijo tse etsang hore mohopolo o fokole. Lichelete tse ngata tse kang likuku, lijo-thollo, likuku, raese e tšoeu le bohobe bo tšoeu lik'habohaedreite tse hloekisitsoeng Ho e sebelisa ho senya mohopolo. Lijo tsena li na le index e phahameng ea glycemic, e bolelang hore 'mele o sila lik'habohaedreite tsena kapele, e leng se bakang keketseho e potlakileng ea tsoekere ea mali. Liphuputso li bontšitse hore tšebeliso e phahameng ea lik'habohaedreite tse hloekisitsoeng e amahanngoa le 'dementia', ho fokotseha ha kelello, le ho fokotseha ha ts'ebetso ea kelello.

• Ela hloko khaello ea vithamine D

Vithamine DKe limatlafatsi tse phethang karolo ea bohlokoa haholo 'meleng. Maemo a tlase a vithamine ena a baka mathata a mangata a kang ho fokotseha ha ts'ebetso ea kelello. E boetse e eketsa kotsi ea ho ba le 'dementia'.

• boikoetliso

Ho ikoetlisa ho bohlokoa bakeng sa bophelo bo botle ba 'mele le ba kelello. Liphuputso li fumane hore e molemo bakeng sa boko 'me e ka thusa ho ntlafatsa mohopolo ho batho ba lilemo tsohle, ho tloha ho bana ho ea ho batho ba baholo.

• leka curcumin

Curcumin ke motsoako o fumanoang libakeng tse phahameng ka metso ea turmeric. Ke antioxidant e matla mme e na le litlamorao tse matla tse thibelang ho ruruha 'meleng. Liphuputso li fumane hore curcumin e fokotsa tšenyo ea oxidative le ho ruruha bokong hape e fokotsa palo ea li-amyloid plaques. Tsena li bokellana ho li-neurone, li baka lefu la lisele le lisele, 'me li lebisa ho lahleheloa ke mohopolo.

• Sebelisa cocoa

KakaoE fana ka li-antioxidants tse matla tse bitsoang flavonoids. Lipatlisiso li bontša hore flavonoids e molemo haholo bokong. E thusa ho susumetsa kholo ea methapo ea mali le li-neurone le ho eketsa phallo ea mali likarolong tsa boko tse amehang mohopolong.

Litšupiso: 1, 2