Melemo ea Litholoana le Meroho e Mebala e Pherese ke Efe?

Ka lebaka la khatello ea eona e phahameng ea metsoako e matla ea limela, ea tlhaho lijo tse pherese e fana ka melemo e mengata ea bophelo bo botle.

Le hoja 'mala o pherese hangata o amahanngoa le litholoana, o fumanoa ho tse ngata, ho akarelletsa le meroho le lijo-thollo. dijo tse pherese Ho na le mofuta.

mona Melemo ea litholoana tse pherese le meroho e pherese…

Litholoana le Meroho e Pherese ke Eng? 

Blackberry

Blackberry e tsebahalang haholo litholoana tse pheresee tsoa ho. Litholoana tsena tse lero li na le li-pigment tse matla tsa anthocyanin.

Li-anthocyanins ke mofuta o fanang ka lijo 'mala oa tsona o pherese, o moputsoa kapa o mofubelu. polyphenol ke motsoako. Li fumaneha ka bongata bo bongata litholoanang tse ling, meroho, le lijo-thollo lethathamong lena.

Li sebetsa e le li-antioxidants tse matla 'meleng, li sireletsa lisele ho senya le ho fokotsa ho ruruha, tse ka bang le liphello tse mpe tsa bophelo bo botle.

Li-blackberries li boetse li na le li-antioxidants tse ling tse matla tsa polyphenol, Vithamine ea CE na le fiber le micronutrients tse kang folate, magnesium, potasiamo le manganese. 

pherese cauliflower

Purple cauliflower ke moroho o khahlisang haholo ponong. Ho fapana le mefuta ea 'mala o mosoeu, cauliflower e pherese e na le li- anthocyanins, ka lebaka la phetoho ea liphatsa tsa lefutso tse etsang hore li be le 'mala o pherese o matla.

Koliflower e pherese ha e kenye feela 'mala ho sejana leha e le sefe, empa hape e fana ka melemo e khahlanong le ho ruruha' me e sireletsa khahlanong le mefuta e itseng ea kankere, ho akarelletsa le kankere ea mala.

raese e ntšo

raese e ntšo ( Oryza sativa L. indica ) ke mofuta o ikhethang oa raese o fetohang bopherese bo lefifi ha o phehiloe. Ho fapana le mefuta e meng ea raese, ke mohloli o babatsehang oa li-anthocyanins tse loantšang mofetše.

Li-anthocyanins tse ntšo tsa raese li bontšitsoe ho thibela kholo ea lisele tsa mofetše le ho baka lefu la lisele tsa mofetše ka har'a lithuto tsa in vitro le liphoofolo.

pherese litapole

LitapoleKe lijo tse nang le phepo e ntle haholo tse fanang ka livithamine le liminerale tse ngata, ho akarelletsa le vithamine C, provitamin A, potasiamo le livithamine tsa B. 

Ntle le limatlafatsi tsena, litapole tse pherese li fana ka li-antioxidants tsa anthocyanin. Liphuputso tsa tube le liphoofolo li bontša hore litapole tse pherese li ka 'na tsa e-ba le matla a ho thibela ho ruruha' me li sireletsa khahlanong le mefuta e itseng ea kankere, ho akarelletsa le kankere ea mala.

eggplant

eggplant E hlaha ka mebala e sa tšoaneng, empa e tsebahalang haholo ke e pherese. Le hoja e se na limatlafatsi tse ngata joaloka lijo tse ling tse lethathamong lena, li-eggplant li na le li-antioxidants le manganese, e leng diminerale e hlokahalang bakeng sa bophelo bo botle ba masapo le metabolism.

Lekhapetla la li-eggplant tse pherese le teteane haholo ho latela anthocyanin nasunin, e fumanoeng e na le thepa e thibelang ho ruruha le ho sireletsa pelo lithutong tsa liphoofolo le liteko tsa tube.

rantipole e pherese

rantipole e phereseKe moroho o monate o nang le mefuta e mengata e fapaneng ea polyphenol antioxidants, ho kenyelletsa anthocyanins, cinnamic acid, le chlorogenic acid. Lihoete tse pherese li na le polyphenol antioxidants ho feta mefuta e meng ea lihoete.

tholoana ea takatso

Lipalesa tsa Passiflora, tholoana ea takatso se mela sefateng sa morara sa tropike. Tholoana e butsoitseng ea passion e na le 'mala o mosehla kapa o pherese o apesitseng nama ea eona e bonolo. 

Litholoana tsa Passion li na le polyphenol antioxidant e khethehileng e bitsoang piceatannol, e bontšitsoeng e le molemo o ikhethang bakeng sa bophelo bo botle ba letlalo.

mangosteen e pherese

litholoana tsa mangosteenE na le khetla e ka ntle e pherese e thata, e lefifi. Litholoana tsena li na le folate le fiber, vithamine ea B ea bohlokoa bakeng sa mekhoa e mengata ea bohlokoa 'meleng ea rona, ho kenyeletsa tlhahiso ea DNA le lisele tse khubelu tsa mali. 

Litholoana tsena tse ikhethang li na le antioxidant e bitsoang xanphone, e bontšitsoeng lithutong tse ling ho fana ka thepa e khahlanong le ho ruruha, methapo ea methapo le ea kankere.

asparagus e pherese

Leha asparagaseLe hoja 'mala o motala oa meroho ena o tsebahala haholo, ho boetse ho na le mebala e tšoeu le e pherese ea meroho ena.

Asparagus e pherese e eketsa boipiletso ba pono le melemo ea phepo ho diresepe, e fana ka livithamini tse ngata, liminerale le metsoako e matla ea semela. Ke mohloli o babatsehang oa li-anthocyanins.

Asparagus e pherese ke mefuta e fapaneng ea asparagus e nang le rutin e ngata ka ho fetesisa, 'mala oa semela sa polyphenol o nang le thepa e matla ea ho thibela lefu la pelo le anticancer. 

k'habeche e pherese

Mefuta eohle ea k'habeche e na le phepo e nepahetseng haholo. Ka sena, k'habeche e pherese e na le li-anthocyanins, tse eketsang melemo ea meroho ena.

Khabeche e pherese e na le fiber, provitamin A le vithamine C. Ka lebaka la boemo bo phahameng ba metsoako e matla ea limela e fumanoang makhasi a eona, e fana ka phello e matla e khahlanong le ho ruruha.

Açai beri

Açai berike litholoana tse pherese tse lefifi tse nang le li-anthocyanins. Litholoana tsena tse monate tse pherese li ruisa bophelo bo botle ka litsela tse ngata. E ka eketsa litaba tsa antioxidant maling le ho thusa ho fokotsa k'holeseterole e phahameng, maemo a tsoekere ea mali le ho ruruha. 

tholoana ea drakone

Khubelu tholoana ea drakone, e na le nama e benyang, e bokhubelu le bopherese e khabisitsoeng ka peō e nyenyane, e ntšo, e jeoang. Litholoana tsena tsa tropike li na le sebopeho sa kiwi 'me hangata ha li na tatso e monate.

Dragon fruit e na le lik'hilojule tse tlase 'me e na le fiber, vithamine C le magnesium. Litholoana tsa drakone tse khubelu li boetse li na le palo e phahameng ea li-antioxidants tse sireletsang.

Patlisiso ea tube e bonts'a hore tholoana ea dragon e khubelu e ka emisa kholo ea lisele tse ling tsa mofetše oa motho, ho kenyelletsa le mofetše oa matsoele, 'me tsa baka lefu la lisele tsa mofetše.

Purple Barley

hareseke lijo-thollo tse nang le mebala e sa tšoaneng, ho akarelletsa le botšo, boputsoa, ​​bosehla le bopherese.

Mefuta eohle ea harese e na le fiber e ngata le liminerale tse kang manganese, tšepe, magnesium le selenium. Hammoho le limatlafatsi tsena, harese e pherese e tletse li-anthocyanins, e leng se etsang hore e be khetho e babatsehang bakeng sa motsoako o nang le limatlafatsi tse ngata.

Barley e boetse e phahame ka beta-glucan, mofuta oa fiber e amanang le melemo e mengata ea bophelo bo botle. Lipatlisiso li bontša hore beta-glucan e ka ntlafatsa bophelo bo botle ba tšilo ea lijo, ea fokotsa maemo a kotsi a lefu la pelo, le ho ntlafatsa karabelo ea 'mele ea ho itšireletsa mafung.

Ho feta moo, ba jang lijo tse nang le lijo-thollo tse ngata joalo ka harese e pherese ba na le maemo a tlase a mafu a kang lefu la tsoekere la mofuta oa 2, lefu la pelo le mefuta e meng ea mofetše.

Melemo ea Lijo tse Pherese ke Efe?

Ke 'nete e netefalitsoeng ke mahlale, ha lijo li le lefifi haholo, boemo ba antioxidant bo phahame. Li-Antioxidants li na le bokhoni ba ho senya li-radicals tsa mahala le ho etsa hore u shebahale u le monyane.

Ka hona, lijo tse lefifi tse nang le mebala e pherese, tse kang eiee e pherese, k’habeche e pherese, lifeiga tse ntšo, li-prunes le monokotšoai, li na le matla a hlollang a ho folisa.

Pigment e pherese litholoana le meroho ena kaofela e na le li-flavonoids, ho kenyelletsa le resveratrol, e ka thusang ho theola khatello ea mali. ResveratrolE thusa ho khatholla marako a methapo, ho fokotsa khatello ea methapo le ho fana ka phallo e ntle. dijo tse mmala o peresee na le li-polyphenols tse fapaneng tse ka fokotsang karabelo ea ho ruruha 'meleng.

Lijo tse 'mala o pherese li thibela mofetše

Resveratrol, e fumanoang ka morara o pherese, blueberries, cranberries le lero la morara, e khonne ho thibela ho ata ha mofetše oa colorectal lithutong tsa liphoofolo.

Lithuto tse ling tse ts'episang li boetse li bonts'a hore resveratrol e ka baka lefu la lisele tsa mofetše maemong a mofetše oa tšoelesa ea senya, letsoele, letlalo, sebete, matšoafo le mali.

Lijo tse 'mala o pherese li loantša liso

Phuputsong ea 2011, li-anthocyanins tse fumanoang ho li-blackberries li fokolitse sebopeho sa seso sa mala ho likhoto.

Bafuputsi ba fumane hore sena se bolela hore li-antioxidants ho li-blackberries li thibela oxidation 'me ka tlhaho li teng' meleng. glutathione O nahana hore e eketsa mosebetsi oa li-antioxidants tse ling tsa bohlokoa tse kang

Lijo tse pherese li molemo bakeng sa sebete

e nang le li-anthocyanins, tse kang blueberries dijo tse pheresee fokotsa tšenyo e etsoang sebeteng ka ho noa joala ho tlōla.

Lijo tse pherese li molemo bakeng sa pelo

Li-currants tse ntšo li ka theola "cholesterol" e mpe ea LDL ka liperesente tse 13 ha li ntse li phahamisa "cholesterol" e ntle ea HDL. Ho theola k'holeseterole ho fokotsa kotsi ea lefu la pelo. Li-currants tse ntšo le blueberries li na le li-anthocyanins tse ngata. 

Lijo tse pherese li thibela tšoaetso ea moroto

Meroho e kang cauliflower e pherese, lihoete tse pherese le k'habeche e pherese e na le anthocyanin, eona 'mala oa semela o ikarabellang bakeng sa matla a ho loantša tšoaetso ea moroto oa cranberry.

Liphuputso tsa laboratori li bontša hore metsoako ea anthocyanin e loantša H. pylori, baktheria e khothalletsang liso tsa ka mpeng le tšoaetso ea moroto.

Ka hoo;

Litholoana tse pherese le meroho e pherese E fana ka melemo e mengata ea bophelo bo botle 'me e eketsa mebala lijong. Tsena li fana ka anthocyanin antioxidant. Antioxidant ena e na le melemo e mengata.