litholoana tsa lejoeKe lebitso le tloaelehileng la litholoana tse nang le mokokotlo o thata bohareng, joalo ka perekisi, plum, ciliegia. litholoana tsa lejoeHo na le sekoti bohareng ba nama ea tsona e bonolo, e lero, ’me ka har’a sekoti sena ho na le thollo e sebelisoang e le peō.
Ka tlase ke tse tsebahalang haholo litholoana tsa majoelintlha tse mabapi le melemo ea bona le boleng ba phepo e nepahetseng li fanoa.
Drupe ke eng?
Drupeke mofuta wa tholoana e nang le peo (kapa mokoti) e kgolo bohareng. Litholoana tsena ka kakaretso ke tsa mofuta oa Prunus 'me li na le letlalo le lesesaane le nama e bonolo.
Ho fapana le litholoana tse ling, litholoana tsa majoe lethathamong la litholoana tsa majoe li khaotsa ho butsoa hang ka mor'a ho kha, ho bolelang hore nako ea litholoana tsa majoe e batla e le thata.
Leha ho le joalo, mefuta e fapaneng e hola ka linako tse fapaneng 'me ho bonolo ho fumana mefuta e mengata selemo ho pota.
Joalo ka mefuta e meng ea litholoana, litholoana tsa majoe ke mohloli o babatsehang oa livithamine, liminerale le li-antioxidants 'me li ka thusa ho ntlafatsa bophelo bo botle ba masapo, ho matlafatsa boima ba' mele, ho ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung le tse ling.
Melemo ea Linate ke Efe?
DrupeLi monate, li na le phepo ebile li na le melemo e mengata ea bophelo bo botle.
E fana ka litekanyetso tse phahameng tsa li-antioxidants
litholoana tsa lejoeke lijo tse fanang ka li-antioxidants tse phahameng, e leng metsoako ea bohlokoa e ka thusang ho loantša li-radicals tsa mahala ho sireletsa khahlanong le tšenyo ea lisele le maloetse.
Lipatlisiso li bontša hore li-antioxidants li ka bapala karolo ea bohlokoa ho nts'etsopele ea maemo a sa foleng a kang lefu la pelo, kankere le lefu la tsoekere.
Ho ea ka phuputso e entsoeng Zaragoza, Spain, e kang li-nectarine litholoana tsa majoevithamine C, flavonoids le li-anthocyaninse haufi le ho kenyelletsoa hapeke mohloli o babatsehang oa li-antioxidants tse 'maloa tsa bohlokoa, tseo kaofela li ka fokotsang ho ruruha le ho thibela khatello ea oxidative.
E tšehetsa bophelo bo botle ba tšilo ea lijo
litholoana tsa lejoeE na le fiber, e leng limatlafatsi tsa bohlokoa tse tšehetsang likarolo tse fapaneng tsa bophelo bo botle. Fiber e tsamaea ka har'a mala a mala ntle le ho siloa, e liehisa ho tsoa ka mpeng le ho eketsa bongata mantleng ho khothaletsa ts'ebetso khafetsa.
Lipatlisiso li bonts'a hore ntle le ho khothaletsa taolo e ntle ea tsoekere ea mali, ho theola khatello ea mali le ho boloka maemo a k'holeseterole, ho eketsa ho ja fiber ho ka thusa ho sireletsa khahlanong le mathata a fapaneng a tšilo ea lijo joalo ka acid reflux, hemorrhoids, constipation le diverticulitis.
e matlafatsa masapo
Boholo drupe mofuta o na le vithamine K e ngata, vithamine e qhibilihang ka mafura e tsejoang ka karolo ea eona ea ho thibela mali.
Leha ho le joalo, vithamine K e boetse e bohlokoa bakeng sa bophelo bo botle ba masapo; E ka thusa ho thibela mathata a tebileng a kang ho robeha, ho fokola ha masapo le lefu la ho fokola ha masapo.
ho American Journal of Clinical Nutrition Phuputso e phatlalalitsoeng e hlokometse hore ho noa ha vithamine K ho ne ho amahanngoa le ho fokotseha ha masapo a masapo ho basali.
Hape, thuto e 'ngoe e bontšitse hore tlatsetso ea vithamine K e ka thusa ho sireletsa khahlanong le fractures ho basali ba postmenopausal.
E tšehetsa ts'ebetso ea 'mele ea ho itšireletsa mafung
Ho ja litholoana tsa majoe letsatsi le letsatsie fana ka vithamine C e lekaneng. Vithamine C ke micronutrient e qhibilihang ka metsing e sebetsang e le antioxidant, e thibelang ho thehoa ha li-radicals tse kotsi tse tlatsetsang maloetseng.
Vithamine C e boetse e bohlokoa haholo ha ho tluoa tšebetsong ea 'mele ea ho itšireletsa mafung. Ho ea ka phuputso e ’ngoe, ho fumana vithamine C e lekaneng lijong ho ka ’na ha thusa ho khutsufatsa nako ea mafu a tšoaetsanoang a matšoafo joaloka sefuba se tloaelehileng.
Ho feta moo, lijo tse nang le vithamine C li ka ntlafatsa liphello tsa maemo a mang a kang pneumonia, malaria le letšollo.
E thusa ho theola boima ba 'mele
litholoana tsa lejoeLi na le lik'hilojule tse fokolang empa li na le fiber e ngata, e leng se etsang hore e be lijo tse babatsehang bakeng sa ho theola boima ba 'mele.
Hobane e sebetsa butle 'meleng, ho eketseha ha fiber ho ka thusa ho loantša tlala pakeng tsa lijo le ho u thusa hore u ikutloe u khotše ho eketsa tahlehelo ea boima ba' mele.
ho Journal of Nutrition Phuputso e 'ngoe e fumane hore ho ja fiber e ngata ho amahanngoa le kotsi e fokotsehileng ea boima ba' mele le mafura ho basali.
Lipatlisiso tse ling li fana ka maikutlo a hore ho ja litholoana ho ka boela ha thusa ho tšehetsa taolo ea boima ba 'mele.
Tlhahlobo ea Korea e hlokometse hore liphello tsa litholoana tse khahlanong le botenya li ka 'na tsa e-ba teng ka lebaka la bokhoni ba eona ba ho eketsa satiety, ho ntlafatsa bophelo bo botle ba mala, ho fokotsa kakaretso ea lik'halori, le ho fana ka mefuta e sa tšoaneng ea livithamine, liminerale le phytonutrients.
Molemo bakeng sa bophelo bo botle ba mahlo
E fana ka mefuta e mengata ea li-antioxidants le polyphenols ho ja litholoana tsa majoee ka thusa ho boloka bophelo bo botle ba mahlo le ho sireletsa khahlanong le mafu.
Lithuto, litholoana tsa majoeE bontša hore ho ka thusa ho thibela ho senyeha ha macular ho amanang le botsofali, e leng lefu le amang hoo e ka bang karolo ea 9 lekholong ea baahi ba lefatše ’me le nkoa e le le leng la lisosa tse ka sehloohong tsa bofofu har’a batho ba hōlileng.
ciliegia Ke e 'ngoe ea litholoana tsa majoe tse tsebahalang le tse ratoang haholo. Ntle le hore e monate, e na le livithamine tse ngata, liminerale le metsoako e matla ea limela. Komiki e le 'ngoe (ligrama tse 154) ea li-cherries tse foreshe tse nang le likoti, li na le phepo e latelang:
Likhalori: 97
Lik'habohaedreite: 25 dikgerama
Liprotheine: 2 gram
Mafura: 0 dikgerama
Fibre: 3 dikgerama
Vithamine C: 18% ea Reference Daily Intake (RDI)
Potassium: 10% ea RDI
Licheri le tsona ke mohloli o motle oa koporo, magnesium, manganese, divithamini B6 le K; E tletse ka li-antioxidants tse matla, ho kenyelletsa anthocyanins, procyanidins, flavonols, le hydroxycinnamic acid.
Li-antioxidants tsena li bapala likarolo tse ngata tsa bohlokoa 'meleng, joalo ka ho sireletsa lisele ho tsoa tšenyo e bakoang ke limolek'hule tse bitsoang li-radicals tsa mahala le ho fokotsa lits'ebetso tsa ho ruruha.
Li-cherries li na le melemo e mengata ea bophelo bo botle. E fokotsa kotsi ea maemo a itseng, ho kenyelletsa lefu la pelo, mafu a neurodegenerative, le lefu la tsoekere la mofuta oa 2.
E thusa ho robala hantle, e laola maemo a tsoekere ea mali, 'me e fokotsa ho opeloa ke mesifa ka mor'a ho ikoetlisa, k'holeseterole e phahameng, khatello ea mali le matšoao a amanang le ramatiki.
liperekisi
liperekisi, monate litholoana tsa majoeke e mong oa bona. Le hoja e le tlaase ka lik’hilojule, e fana ka limatlafatsi tse ling tsa bohlokoa. Perekisi e le 'ngoe e kholo (175 grams) e na le phepo e latelang:
Likhalori: 68
Lik'habohaedreite: 17 dikgerama
Liprotheine: 2 gram
Mafura: 0 dikgerama
Fibre: 3 dikgerama
Vithamine C: 19% ea RDI
Vithamine A: 11% ea RDI
Potassium: 10% ea RDI
Diperekisi le tsona di na le koporo e ngata, manganese, divithamini B3 (niacin), E le K.
E boetse e tletse carotenoids joalo ka beta carotene, lycopene, lutein, cryptoxanthin, le zeaxanthin.
Li-carotenoids ke li-pigment tsa semela tse fanang ka liperekisi 'mala oa tsona o motle. E na le phello ea antioxidant le anti-inflammatory mme e sireletsa khahlanong le maemo a itseng a kang kankere le mafu a mahlo.
Hopola hore lipekere tsa perekisi li ka ba le li-antioxidants ka makhetlo a 27 ho feta litholoana, kahoo li je ka letlalo bakeng sa melemo e mengata ea bophelo bo botle.
Erik
Erik, matute, a monate empa a le manyane empa a fana ka limatlafatsi tse ngata litholoana tsa majoeke Likahare tsa phepo ea li-plums tse peli (66 grams) ke tse latelang:
Li-plums li na le li-antioxidants tse ngata tse khahlanong le ho ruruha, ho kenyelletsa le proanthocyanidins le metsoako ea phenolic joalo ka kaempferol.
Lik'hemik'hale tsa phenolic li sireletsa lisele tšenyong e bakoang ke li-radicals tsa mahala le ho fokotsa kotsi ea mafu a kang maemo a neurodegenerative le lefu la pelo.
apricots
apricots, Ke tholoana e nyenyane, ea lamunu e nang le limatlafatsi tse matlafatsang bophelo bo botle le metsoako ea limela. Komiki e le 'ngoe (ligrama tse 165) ea li-apricot tse sehiloeng li fana ka limatlafatsi tse latelang:
Likhalori: 79
Lik'habohaedreite: 19 dikgerama
Liprotheine: 1 gram
Mafura: 0 dikgerama
Fibre: 3 dikgerama
Vithamine C: 27% ea RDI
Vithamine A: 64% ea RDI
Potassium: 12% ea RDI
Litholoana tsena tse monate li boetse li na le livithamini E le K tse ngata, hammoho le livithamine tsa B tse sa tšoaneng. Liapolekose tse foreshe le tse omisitsoeng li ruile beta carotene, carotenoid e fetohang vithamine A 'meleng. E na le liphello tse matla tsa bophelo bo botle.
Ho feta moo, apricot e eketsa lebelo leo lijo li fetang ka tsona tsamaisong ea tšilo ea lijo lereflux e ka fokotsang mathata a tšilo ea lijo joalo ka
mango
mango e mebala e khanyang, e lero la tropike drupeke Mango e le 'ngoe (ligrama tse 207) e fana ka limatlafatsi tse latelang:
Likhalori: 173
Lik'habohaedreite: 31 dikgerama
Liprotheine: 1 gram
Mafura: 1 dikgerama
Fibre: 4 dikgerama
Vithamine C: 96% ea RDI
Vithamine A: 32% ea RDI
Vithamine E: 12% ea RDI
Ntle le limatlafatsi tse thathamisitsoeng ka holimo, mango ke mohloli o motle oa livithamine tsa B, vithamine K. Kaha ke tholoana e nang le fiber, e molemo bakeng sa bophelo bo botle ba tšilo ea lijo. E boetse e fana ka tšireletso khahlanong le mofetše le metabolic syndrome.
Ka hoo;
Ntle le cherry, perekisi, plum, apricot le mango litholoana tsa majoe e na le. Ha li monate feela empa li boetse li na le mekhoa e mengata 'me li ka natefeloa e le seneke sa ho tsamaea.
