Ho tla eng kelellong ea hau ha re re li-superfoods? Apole e fofang kapa mokopu o hloa lebota? Ho seng joalo, o ne a tla ntša sabole ea hae 'me a re, "Ka lebitso la ho ja bophelo bo botle." Banana e reng "Ke 'na lijo tse monate ka ho fetisisa"?
Ha ho lijo tse le 'ngoe tse nang le matla a maholo. Ntho ea bohlokoa ke ho ja lijo tsohle tse phetseng hantle ka ho leka-lekana. Joale khopolo ee ea li-superfoods e tsoa hokae?
Haele hantle, lena ke leano la ho bapatsa. Joalo ka spinach ea Popeye. Ho ea ka litsebi tse ling tsa phepo e nepahetseng, ha ho na ntho e kang lijo tse monate haholo. Sejo se seng le se seng se na le melemo e fapaneng, 'me phepo e nepahetseng e ka finyelloa ka ho li ja hammoho. Joale khopolo ee ea li-superfoods e tsoa hokae?
Mokhoa oa superfood o qalile hoo e ka bang lilemo tse lekholo. Lijo tsa pele tse tsejoang e le lijo tse monate haholo ke banana. Lilemong tsa bo-1920, Mokhatlo oa United Fruit o ile oa tsamaisa letoto la lipapatso tse mebala-bala ka melemo ea libanana. Liphuputso tse hlalosang melemo ea libanana li ile tsa hatisoa, 'me litholoana tsa tropike haufinyane li ile tsa fetoha lijo tsa pele tsa ho bitsoa lijo tse monate, ho latela Sekolo sa Harvard TH Chan. Ka lebaka leo, lilemo tse fetang 90 hamorao, libanana li ntse li tsoela pele ho ba har’a litholoana tse tharo tse holimo ka ho fetisisa tse rekoang ka ho fetisisa United States.
Lefatše la phepo e nepahetseng le arotsoe likarolo tse peli tabeng ena. Le hoja sehlopha se seng se lumela melemo ea lijo tse monate haholo, sehlopha se seng se bolela hore ha ho na lijo tse monate haholo. Ha re tsoeleng pele ho latela lipuisano tsa phepo e nepahetseng re sa le hole re khutlele sehloohong sa rona.
Lijo tse holimo ke eng?
Li-superfoods ke lijo tse fanang ka melemo e mengata 'meleng ka livithamini, liminerale le li-antioxidant. Lijo tsena li na le limatlafatsi tse teteaneng. Ke lijo tse thusang ho thibela mafu a sa foleng. Joang ho tseba hore na lijo ke superfood?
Ka mohlala; Palo ea li-antioxidants tse fumanehang lijong li khethoa ke boleng ba ORAC. Lijo tse nang le boleng bo phahameng ba ORAC ke har'a lijo tse monate haholo. Hobane e na le matla a phahameng a antioxidant mme li-antioxidants ke metsoako e loantšang mofetše.
Li-Superfoods ke eng?
Li-superfoods ke eng?
1)Moroho o motala o makhasi a lefifi
Lefifimeroho e mahlaku a matala Ke mohloli o babatsehang oa limatlafatsi tse kang folate, zinki, calcium, tšepe, magnesium, vithamine C le fiber. Se etsang hore meroho e makhasi a matala e be lijo tse monate ke hore e sireletsa khahlanong le mafu a sa foleng a kang lefu la pelo le lefu la tsoekere la mofuta oa 2. E boetse e na le maemo a phahameng a anti-inflammatory carotenoids, a sireletsang khahlanong le mefuta e itseng ea mofetše. Meroho e botala bo lefifi e kenyelletsa:
Monokotšoai ke mohloli oa livithamine, liminerale, fiber le li-antioxidants. Matla a matla a antioxidant a litholoana tsena a fokotsa kotsi ea lefu la pelo, kankere le mafu a mang a ho ruruha. Menokotšoai e sebelisoang haholo ke:
raspberry
fragole
Blueberries
Blackberry
Cranberi
3) tee e tala
Tee e talaE ruile ka li-antioxidants le metsoako ea polyphenolic e nang le litlamorao tse matla tse khahlanong le ho ruruha. E 'ngoe ea li-antioxidants tse atileng haholo ke catechin epigallocatechin gallate kapa EGCG. EGCG e senola bokhoni ba tee e tala ho sireletsa khahlanong le mafu a sa foleng a kang lefu la pelo, lefu la tsoekere le mofetše.
4) Lehe
leheE na le limatlafatsi tse ngata tse kang B vithamine, choline, selenium, vithamine A, tšepe le phosphorus. E na le protheine ea boleng bo holimo. Mahe a na le zeaxanthin le lutein, li-antioxidants tse peli tse matla tse tsejoang ho sireletsa bophelo ba mahlo. E theola k'holeseterole mme e sireletsa khahlanong le mafu a pelo.
5) Legumes
Li-legumeke sehlopha sa lijo tsa limela tse nang le linaoa, lentile, lierekisi, makotomane le lesere. Li bitsoa li-superfoods. Hobane li tletse limatlafatsi 'me li phetha karolo ea ho thibela maloetse a sa tšoaneng. Legume ke mohloli oa livithamini tsa B, liminerale tse fapaneng, protheine le fiber. E thusa ho laola lefu la tsoekere la mofuta oa 2 le ho theola khatello ea mali le k'holeseterole.
6)Manate le Peo
Linate mme peo e na le fiber e ngata, protheine le mafura a pelo e phetseng hantle. Li boetse li na le metsoako e fapaneng ea limela e nang le li-anti-inflammatory le antioxidant tse sireletsang khatellong ea oxidative. E na le liphello tse sireletsang khahlanong le lefu la pelo. Linate le peo li kenyelletsa:
Matokomane - ka botekgeniki ke legume empa ka kakaretso e nkoa e le nate.
Peo ea soneblomo, peo ea mokopu, peo ea chia, peo ea folaxe, peo ea hemp.
7) Kefir
KefirKe seno se lomositsoeng se entsoeng ka lebese le nang le protheine, calcium, vithamine B, potassium le probiotics. E tšoana le yogurt, empa e na le ts'ebetso e teteaneng 'me hangata e na le mefuta e mengata ea probiotic ho feta yogurt. Lijo tse halikiloeng joalo ka kefir li na le melemo e meng ea bophelo bo botle, joalo ka ho theola k'holeseterole, ho fokotsa khatello ea mali, ho ntlafatsa tšilo ea lijo le litlamorao tse khahlanong le ho ruruha.
8) Konofolo
konofoloKe lijo tse monate tse amanang le eiee, liliki le shallots. Ke mohloli o motle oa manganese, vithamine C, vithamine B6, selenium le fiber.
Ho boleloa hore konofolo e ka 'na ea atleha ho theola k'holeseterole le khatello ea mali le ho tšehetsa mosebetsi oa ho itšireletsa mafung. Metsoako e nang le sebabole ka har'a konofolo e thibela mefuta e itseng ea mofetše.
9) Oli ea mohloaare
oli ea mohloaareLebaka leo ka lona e leng e 'ngoe ea li-superfoods ke hore e na le maemo a phahameng a monounsaturated fatty acids (MUFAs) le metsoako ea polyphenolic. E fokotsa ho ruruha le ho sireletsa khahlanong le mafu a mang a kang lefu la pelo le lefu la tsoekere. E boetse e na le li-antioxidants tse kang livithamini E le K, tse sireletsang khahlanong le khatello ea oxidative le tšenyo ea lisele.
10) Ginger
KhemereOli e fumanoang motsong e na le li-antioxidants tse ikarabellang bakeng sa melemo ea semela. E atleha ho phekola ho nyekeloa ke pelo le bohloko, mafu a hlobaetsang le a sa foleng. E boetse e fokotsa kotsi ea mafu a sa foleng a kang lefu la pelo, 'dementia' le mefuta e meng ea mofetše.
11) Turmeric (Curcumin)
MoferefereE na le motsoako oa curcumin. E na le litlamorao tse matla tsa antioxidant le anti-inflammatory. E sebetsa hantle ho thibela mafu a sa foleng a kang mofetše, lefu la pelo le lefu la tsoekere. E boetse e thusa ho folisa maqeba le ho fokotsa bohloko.
12) Salmone
SalemoneKe tlhapi e nang le phepo e ntle e nang le mafura a phetseng hantle, liprotheine, livithamine tsa B, potasiamo le selenium. E molemo bakeng sa mafu a mangata a nang le omega 3 fatty acids e nang le eona. E fokotsa kotsi ea lefu la pelo le lefu la tsoekere.
13) Avocado
avocado Ke tholoana e nang le phepo e ntle haholo. E na le limatlafatsi tse ngata tse kang fiber, divithamini, liminerale le mafura a phetseng hantle.
Ho tšoana le oli ea mohloaare, li-avocado li na le mafura a mangata a monounsaturated (MUFAs). Oleic acid ke MUFA e hlahelletseng ka ho fetisisa li-avocado, e thusang ho fokotsa ho ruruha 'meleng. Ho ja li-avocado ho fokotsa kotsi ea lefu la pelo, lefu la tsoekere, metabolic syndrome le mefuta e itseng ea mofetše.
14) Li-mushroom
Le hoja lijo tse nang le phepo li fapana ho ea ka mefuta ea tsona, li-mushroom li na le livithamine D le A, potasiamo, fiber le lintho tse ling tse thibelang likokoana-hloko tse sa fumaneheng lijong tse ling tse ngata. Ka lebaka la li-antioxidant tsa eona tse ikhethang, e bapala karolo ea ho fokotsa ho ruruha le ho thibela mefuta e meng ea mofetše.
15) Lehloa la leoatle
lehola la lewatleE jeoa haholo lijong tsa Asia, empa e ntse e tsebahala likarolong tse ling tsa lefats'e ka lebaka la boleng ba eona ba phepo. E na le limatlafatsi tse kang vithamine K, folate, iodine le fiber. Meroho ena ea leoatle ke mohloli oa metsoako e ikhethang ea bioactive e nang le litlamorao tsa antioxidant tse sieo merohong e lengoang naheng. E meng ea metsoako ena e fokotsa kotsi ea kankere, lefu la pelo, botenya le lefu la tsoekere.
16)Wheatgrass
WheatgrassE lokisitsoe ho tloha makhasi a sa tsoa mela a semela sa koro 'me e fana ka livithamine le liminerale tse ngata, ho akarelletsa le tšepe, calcium le magnesium.
Senoko sena se monate se na le li-antioxidants tse ngata. E theola tsoekere le k'holeseterole maling, e ntlafatsa ho nyekeloa ke pelo le matšoao a PMS, 'me e fokotsa ho ruruha.
18) Goji Berry
Monokotšoai oa Goji, e fana ka matla 'me ke senotlolo sa bophelo bo bolelele. E boetse e na le limatlafatsi tse ka thusang ho thibela mafu a mahlo, ho sireletsa letlalong le ho thibela ho hōla ha lisele tsa mofetše.
19) Spirulina
Algae ena e botala bo boputsoa e nkoa e le e 'ngoe ea lijo tse matlafatsang ka ho fetisisa. E na le protheine e ngata ho feta nama e khubelu. Ke mohloli oa li-acids tsohle tsa bohlokoa tse hlokoang ke 'mele hape e na le li-antioxidants tse ngata, livithamini le liminerale. SpirulinaMelemo ea eona ea bophelo bo botle e kenyelletsa monyetla oa ho thibela ho bokellana ha plaque methapong ea mali, ho theola khatello ea mali le ho loantša mofetše.
20)Acai monokotsoai
E ruile ka li-antioxidants le thepa e matlafatsang bophelo bo botleAçai beri, E na le mafura a phetseng hantle, fiber, vithamine B, magnesium, potasiamo le phosphorus. Lipatlisiso li bontša hore metsoako e fumanoang ka har'a monokotšoai oa acai e ka thusa ho ntlafatsa ts'ebetso ea kelello, ho ntlafatsa boemo ba lipid, le ho boloka maemo a tloaelehileng a tsoekere ea mali.
21) Kokonate
khókhónate 'me oli ea kokonate e na le li-triglycerides tse bohareng ba ketane, e leng mofuta oa mafura a mafura a molemo a ka thusang ho ts'ehetsa bophelo bo botle ba mala ka lebaka la libaktheria tse loantšang li-antioxidant. Li-acid tsena tse mafura li bonolo ho sileha, li sebelisoa e le libeso ho e-na le ho bolokoa e le mafura, 'me li fana ka matla hang-hang.
22) Litholoana tsa morara
grapefruitke litholoana tsa citrus tse tletseng limatlafatsi tsa bohlokoa. Ntle le hore e na le fiber e ngata, e na le livithamini A le C. Ho ja grapefruit ho thusa ho theola boima ba 'mele le ho ntlafatsa kutloisiso ea insulin. E boetse e ntlafatsa bophelo bo botle ba pelo mme e na le molemo ho ts'ebetso ea sebete.
