15 Lijo tse khahlanong le ho ruruha U lokela ho ja

Ho ruruha ke mokhoa oa sesole sa hau oa ho itšireletsa mafung, ho tsoa kotsi, kapa tšoaetso. Ke karabelo e tloaelehileng (mme e le ntho e ntle), 'me ke karolo ea tlhaho ea pholiso. Empa ho ka etsahala hore ho ruruha ho sa feleng ho ka ba le phello e mpe 'meleng oa hao le bophelo ba hau bo botle.

Ho latela lijo tse khahlanong le ho ruruha ke tsela e le 'ngoe ea ho loantša ho ruruha ho sa feleng ho bakoang ke ho phela ka tsela e sa pheleng hantle. Haeba u se u le mothating oa ho khutlela tseleng ea ho ja hantle, leka lisebelisoa tsena tse 15 tse nang le phepo e nepahetseng 'me u lumellane hantle le lijo tse khahlanong le ho ruruha.

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Lialmonde

Liamonde ke mohloli o babatsehang oa mafura a monounsaturated (a kang oli ea mohloaare), vithamine E le manganese. Li boetse ke mohloli o motle oa magnesium le protheine ea limela. Lipatlisisong tsa lipatlisiso, ho ja lialmonde ho 'nile ha amahanngoa le ho ba le kotsi e tlaase ea lefu la pelo, mohlomong ka ho ntlafatsa palo ea mafura a mali a hao.

Lialmonde li boetse li satiating haholo, kahoo le hoja li le lik'hilojule tse ngata ho feta tse ling tse ngata tse khahlanong le ho ruruha, ho ja li-almond tse fokolang li ka u thusa ho khomarela lenaneo le tsitsitseng la ho lahleheloa ke boima.

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Lipontšo

Likokoana-hloko li na le mafura a monounsaturated a bophelo bo botle ba pelo, hammoho le mohloli o motle oa magnesium, fiber le potassium, ha o ntse o le tlaase ho sodium. Ho ja halofo ea avocado ho tla eketsa ka mokhoa o motle litabeng tsa hau tsa letsatsi le letsatsi tsa vithamine C, A, E le B-complex vithamine.

Ho kopana ha limatlafatsi tsena le li-polyphenols tse sebetsang e le li-antioxidants li etsa hore li-avocado li be le li-jao tsa lijo leha e le life tse khahlanong le ho ruruha. Eketsa likarolo tsa avocado ho sandwich eo ue ratang haholo kapa salate, kapa u etse guacamole e monate.

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Broccoli

Broccoli ke setho sa lelapa la cruciferous la meroho tse phahameng li-phytochemicals tse bitsoang glucosinolates. Likokoana-hloko tsena li na le li-antioxidants tse matla. Broccoli e boetse ke mohloli o motle haholo oa vithamine C, potasiamo, khalsiamo le vithamine A, kaofela ha li ntse li le tlase ka lik'hilojule.

Liphuputso tsa lefu lena li bontša hore ho ja lijo tse ngata meroho ea cruciferous, ho akarelletsa le broccoli, ho amahanngoa le ho ba le kotsi e tlaase ea mofuta o mong oa kankere. Ho bonolo hore u fumane li-broccoli tse ling lijong tsa hau hobane li monate li phehiloe kapa li tala.

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Blueberries

Li-blueberries li na le mefuta e mengata ea polyphenols e bakang tšebetso ea antioxidant 'me e ka thusa ho thibela kankere le lefu la pelo. Likokoana-hloko tsena, ho akarelletsa flavonoids, anthocyanidins, phenolic acid, le tannins, ho thibela le ho lokisa tšenyo ea lisele e entsoeng ke li-radicals mahala.

Lipatlisiso tsa lipatlisiso li bontša hore lik'hemik'hale tsa blueberries li ka boela tsa thibela kankere ka ho fokotsa ho hōla ha lisele le ho fokotsa ho ruruha. Ba boetse ba na le lik'hilojule tse tlaase 'me ba eketsa vithamine ea C, vithamine E le fiber bakeng sa lijo tsa hau tsa letsatsi le letsatsi. 'Me u se ke ua lebala ba boetse ba le monate haholo!

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Lihoete

Lihoete li na le beta-carotene, eo 'mele oa hao e ka fetolang vithamine A, e leng ea bohlokoa bakeng sa bophelo bo botle ba hau, empa hape ke antioxidant e matla ka ho lekana. Lihoete li boetse li na le zeaxanthin le lutein, tse amanang le vithamine A. Ho ja lijo tse nang le li-antioxidants tsena ho ka thusa ho fokotsa kotsi ea kankere ka ho thibela lisele tse phetseng hantle tsa 'mele oa hao.

Kaha lihoete li na le lik'hilojule tse fokolang, li ka boela tsa u thusa hore u be le boima ba 'mele ha ho hlokahala-e le tsa bohlokoa hobane botenya ke bothata ba lefu la pelo, lefu la tsoekere le mefuta e meng ea kankere.

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Linaoa tse omileng

Lihlahisoa tse omileng, tse kang linaoa tsa metsing, linaoa tsa liphio, linaoa tse mongobo le linaoa tse ntšo, ke mohloli o motle o khahlanong le ho ruruha oa liprotheine, liminerale, li-vithamine tse rarahaneng, le vithamine K. Li boetse li na le fiber e molemo , 'me li na le li-polyphenols tse sebetsang e le li-antioxidants.

Lipatlisiso li bontša hore linaoa tse omeletseng li ka fana ka melemo ea bophelo bo botle le ho thusa ho thibela mefuta e itseng ea lefu la pelo, lefu la tsoekere, khatello e phahameng ea mali, le ho fokotsa ho ruruha. Kaha li na le liprotheine tse phahameng, li phethehile bakeng sa lijo tse se nang nama tseo u tla li rata esita le haeba u se semela.

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Kale

Kale ke mohloli o motle haholo oa livithamine A, C, le K, le mohloli o motle oa calcium, tšepe, magnesium, potasiamo le vithamine C ha o ntse o le tlaase ho sodium. E boetse e na le lik'hilojule tse fokolang 'me e na le fiber.

Kale e na le lik'hemik'hale tse bitsoang glucosinolate tse ka thusang ho thibela kankere, hammoho le lutein le zeaxanthin, tse amanang le vithamine A 'me li ka thusa ho fokotsa menyetla ea ho ba le ts'oaetso le ho senyeha ha macular . Hape, lutein e ka thusa ho thibela atherosclerosis. Eketsa Kale ho salate kapa ja li-chips kareka e le sejo se monate.

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Oli ea Olive

Oli ea mohloaare ke karolo ea bohlokoa ea lijo tsa Mediterranean, tse 'nileng tsa amahanngoa le bophelo ba pelo le bophelo bo bolelele. E ruile lihlahisoa tsa monounsaturated tse ntle bakeng sa methapo ea hau ea mali 'me li na le polyphenols tse sebetsang e le li-antioxidants ho sireletsa lisele tsa' meleng oa hau.

Oli ea mohloaare e thusa ho fokotsa ho ruruha, ho fokotsa k'holeseterole e phahameng, 'me ho ka etsahala hore tse ling tsa polyphenols li ka thusa ho thibela mefuta e meng ea kankere, kahoo ke oli e makatsang ea ho eketsa kichineng. Hase kamehla ho molemo bakeng sa ho pheha empa e phethehile bakeng sa liaparo tsa salate le ho qeta lijana tsa limela.

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Li-oranges

Li-oranges ke mohloli o babatsehang oa vithamine C le potassiamo, hape li na le fiber, calcium le folate. Li-fiber le lipalangoang li ka thusa pelo ea hao hore e phele hantle, 'me vithamine ea C e bohlokoa bakeng sa ts'ebetso ea' mele ea sesole sa 'mele, lihlahisoa tse matla tse sebetsang, le methapo ea mali e phetseng hantle.

Li-oranges le lero la lamunu li na le lijo tse khahlanong le ho ruruha 'me ha ho hlokahale hore u li boloke lijo tsa hoseng. Li-orange li etsa monate oa motšehare oa mantsiboea 'me li ka ekeletsoa lijana le li-salate tse sa tšoaneng.

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Salemone

Salmone e na le likarolo tse ngata tsa omega-3 mafura a acids-ho feta mofuta ofe kapa ofe oa litlhapi kapa tsa tlhapi. Liphuputso li fana ka maikutlo a hore batho ba nang le litlolo tse mafura haholo ba ka 'na ba se ke ba utloa bohloko ka mahlo a omeletseng , hape ho molemo bakeng sa pelo hobane mafura a phetseng hantle a thusa ho fokotsa ho ruruha le ho boloka k'holeseterole.

American Heart Association e fana ka tlhahiso ea hore u je litlhapi tse mafura ka makhetlo a mabeli ka beke ka lebaka la li-omega-3 tse molemo, empa se etsang hore saalm e be molemo le ho feta ke hore hape ke mohloli o motle oa antioxidant o bitsoang astaxanthin.

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Sepinichi

Sipinake ke e 'ngoe ea tse tsebahalang ka ho fetisisa tsa li-superfood tse khahlanong le ho ruruha. E na le lutein, e amanang le vithamine A le beta carotene. Sipinake le eona e fana ka tšepe, vithamine K le folate, 'me e na le lik'hilojule tse tlaase haholo, kahoo e phethehile bakeng sa lijo tse lahleheloang ke boima ba' mele.

Lipatlisiso li bontša hore batho ba jang meroho e tala, e nang le makhasi, joaloka spinach, ba ka 'na ba e-ba le menyetla e fokolang ea ho senya metsi, kahoo eketsa sapole-thollo e ncha kapa e phehiloeng lijong tsa hau.

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Fragole

Lihlahla tsa fragole li monate, li le lerootho ebile lia monate-le ho li ntlafatsa, li boetse li le molemo bakeng sa bophelo bo botle ba hau. Fragole e na le lik'hilojule tse fokolang, 'me li na le li-vithamine le diminerale' mele oa hau o hloka ho sebetsana hantle, ho akarelletsa le vithamine tse ngata. Hape li na le thepa e khahlanong le ho ruruha le menyetla e ngata ea bophelo bo botle.

Hoo e batlang e le monokotšoai o mong le o mong o molemo ho uena hobane likolobe tse fanang ka 'mala oa tsona li boetse li na le li-antioxidants tse ka thusang ho fokotsa ho ruruha.

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Litapole tse monate

Litapole tse monate li na le divithamini le liminerale tse ngata. Joaloka meroho e mengata ea lamunu, li na le vithamines A e phahameng haholo le beta-carotene, e leng antioxidant e matla. Litapole tse monate le tsona ke mohloli o motle oa livithamini le liminerale tse ngata, ho akarelletsa le livithamini tsa C le K, li-vithamine tse ngata le tse ngata B.

Litapole tse monate li boetse li na le lisebelisoa tse ngata 'me ha li phahame ka lik'hilojule tse ngata, kahoo li etsa bohobe bo monate ho lijo leha e le life. Litapole tse halikiloeng li phethehile joaloka sejana se lehlakoreng kapa holimo ka linaoa tse halikiloeng le broccoli ebe o li ja e le lijo.

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Swiss Chard

Swiss chard e monate ebile e monate. Ke meroho e tala e makhasi a makhasi a makatsang (a mebala-bala) ho eketsa lenane la hao la mabenkeleng la khahlanong le ho ruruha. Swiss chard ke mohloli o babatsehang oa livithamine A le K, mohloli o motle oa liminerale tse ngata le lik'hilojule tse tlase haholo.

Lipatlisiso li fana ka maikutlo a hore mokhatlo oa Switzerland o ka ba le li-flavonoids tse sebetsang e le li-antioxidants le ho fokotsa ho ruruha e le hore e be le bophelo bo botle ho menu ea hau.

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Li-walnuts

Li-walnuts ke mohloli o babatsehang oa mafura a phetseng hantle, liprotheine, vithamine E, liminerale le limela tsa phytochemicals tse bitsoang sterols. Li boetse li na le monounsaturated fatty acids le omega-3 fatty acids tse ntle bakeng sa pelo ea hau. Li-Walnuts li boetse li le matla haholo, kahoo u ka 'na ua hloka ho shebella boholo ba karolo ea hau, empa, le hoja li le lik'halori tse phahameng, ho ja li-walnuts tse seng kae li ka u thusa hore u ikutloe u le nako e telele' me ha e le hantle li u thusa ho theola boima ba 'mele.

Lentsoe ho

Ho eketsa lijo tsena tse monate le tse phetseng hantle ho ka thusa ho ntlafatsa bophelo bo botle ba hau le ho etsa hore ho be bonolo ho laola boima bo botle. Lijo tse nang le lijo tse khahlanong le ho ruruha li ka boela tsa thusa ho thibela maemo a mang a bophelo bo botle hore a se ke a etsahala ha u ntse u le lilemong. Etsa bonnete ba hore u boloke lijo tsa hao tse khahlanong le ho ruruha li phetse hantle ka ho sebelisa mekhoa ea ho pheha le ho pheha lijo.

> Mehloli:

> American Heart Association. "Litlhapi le Omega-3 Li-Acids Acids."

> Bouchenak M, Lamri-Senhadji M. "Tšobotsi ea phepo e nepahetseng ea limela le karolo ea bona ho thibela likotsi tsa cardiometaboli: tlhahlobo." J Med Food. 2013 Mar; 16 (3): 185-98.

> Butalla AC, Crane TE, Patil B, Wertheim BC, Thompson P, Thomson CA. "Liphello tsa lero la rantipole li kenella liphatseng tsa plasma carotenoids, khatello ea likokoana-hloko le ho ruruha ha baphaphathehi ba kankere ea matsoele e feteletseng haholo." Kankere ea Lithethefatsi. 2012; 64 (2): 331-41.

> Damasceno NR1, Perez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Crossover ho ithuta ka lijo tse ruileng le oli ea mohloaare oa oli, walnuts kapa lialmonde. Liphello tsa lipids le tse ling tsa likotsi tsa lefu la pelo. "Meriana ea methapo ea methapo ea methapo ea methapo. 2011 Jun; 21 Tlatsetso ea 1: S14-20. doi: 10.1016 / j.mecd.2010.12.006.

> Dreher ML, Davenport AJ. "Hass composition ea avocado le liphello tsa bophelo bo botle." Crit Rev Food Sci Nutriti. 2013; 53 (7): 738-50. doi: 10.1080 / 10408398.2011.556759.