Lula u phetse hantle ka ho khetha lijo tse thusang ho fetola tsamaiso ea hau ea 'mele ea ho itšireletsa mafung
Lijo tse itseng li ka thusa ho matlafatsa tsamaiso ea ' mele ea ho itšireletsa mafung le ho thibela ho bata le feberu. Mona ho sheba mefuta e mehlano ea lijo tse fanang ka limatlafatsi tseo 'mele oa hau oa' mele o lokelang ho li etsa:
1) Lijo tse Phahameng ka Vithamine C
Ntho ea bohlokoa ea limatlafatsi, vithamine C e sebetsa e le antioxidant. Li-antioxidants li thusa ho loantša li-radicals tse sa lefelloeng , mofuta oa molek'hule o sa tsitsang o tsebahalang ho senya tsamaiso ea 'mele ea ho itšireletsa mafung.
Ho na le bopaki bo bongata ba hore vithamine C e ka thusa haholo ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung ea batho ba tlas'a khatello e kholo. Ho eketsa tlhahiso ea vithamine ea hau, eketsa lijo tsena ho lijo tsa hau:
- litholoana tsa citrus le lero (tse kang lamunu le litholoana tsa morara)
- kiwi litholoana
- pelepele tse khubelu le tse tala
- broccoli
- fragole
2) Lijo tse phahameng ka vithamine E
Joaloka vithamine ea C, vithamine E ke antioxidant e matla. Lipatlisiso tse bontšang ho boloka boima ba vithamine E ke bo bohlokoa bakeng sa ho boloka tsamaiso ea 'mele ea ho itšireletsa mafung, haholo-holo har'a batho ba baholo. E le hore u fumane vithamine ea E, u shebe lijo tsena:
- oli ea koro ea koro
- lialmonde
- peo ea soneblomo
- makotomane
- peanut butter
3) Lijo tse Phahameng ka Zinc
Zinc ke diminerale ea bohlokoa e amanang le tlhahiso ea lisele tse itseng tsa 'mele. Mekhatlo ea Sechaba ea Bophelo (NIH) e hlokomelise hore esita le likhahla tse nyane tsa zinc li ka 'na tsa senya matla a' mele oa hao oa ho itšireletsa mafung. Mona ho na le mehloli e mengata ea lijo ea zinki:
- li-oysters
- linaoa tse halikiloeng
- cashews
- morara oa morara
- chickpeas
4) Lijo tse Phahameng Carotenoids
Mofuta o mong oa antioxidant, carotenoids ke sehlopha sa li-pigments tse fumanoang ka tlhaho limela tse 'maloa. Ha li jeoa, li-carotenoids li fetoha vithamine A (limatlafatsi tse thusang ho laola mafung a 'mele). Sheba lijong tsena ho matlafatsa li-carotenoids tsa hau:
- lihoete
- khale
- apricots
- papaya
- mango
5) Lijo tse Phahameng ho Omega-3 Fatty Acids
Omega-3 fatty acids ke mofuta oa mafura a mafura a tsebahalang ho thibela ho ruruha le ho boloka sesole sa 'mele se hlahloba. Le hoja ho sa tsejoe hore na omega-3s e ka thusa ho loantša tšoaetso (joalo ka serame se tloaelehileng), lipatlisiso li fana ka maikutlo a hore omega-3s e ka sireletsa khahlanong le mathata a 'mele ea ho itšireletsa mafung joaloka Crohn's disease, ulcerative colitis , le ramatiki ea lefu la rumatoid . Leka lijo tsena tsa omega-3-rich:
- tlhapi e mafura (ho akarelletsa le mackerel, tuna, salmon, sardine, herring, le trout)
- li-flaxseed
- walnuts
Lijo Tse Eketsehileng Bakeng sa ho Ntlafatsa Ts'ebetso ea 'mele ea' mele
Ho boloka tsamaiso ea 'mele ea hau ea' mele e phela hantle, ke habohlokoa ho robala ka ho lekaneng , ho ikoetlisa kamehla, le ho laola khatello ea kelello .
Le hoja li-supplement tse nang le tekanyo e phahameng ea li-antioxidants le limatlafatsi tse ling tse fumanoang lijong tsohle li atisa ho ba li-immune-boosters, lipatlisiso tse ling li bontša hore ho nka lijo tse ling tsa phepo e ka 'na ea e-ba le melemo e fokolang ea sesole sa' mele. (Haeba u sa ntsane u nahana ka ho li nka, ke khopolo e ntle ho buisana le mofani oa hao oa tlhokomelo ea bophelo pele u lekanya melemo le boiketlo.)
Bakeng sa lijo tse ling tse ka thusang matla a ho itšireletsa mafung, leka ho eketsa konofolo , lijo tse phahameng tsa probiotics (tse kang yogurt le kefir), le tee e tala lijong tsa hau.
Lisebelisoa:
> Chew BP, Park JS. Karolo ea carotenoid ka karabo ea 'mele ea ho itšireletsa mafung. J Nutriti. 2004 Jan; 134 (1): 257S-261S.
Gill H, Prasad J. Meriana ea mafu, li-immunomodulation, le melemo ea bophelo bo botle. Adv Exp Med Biol. 2008; 606: 423-54.
Hughes DA. Liphello tsa li-anti-antioxidants lijong tsa ho itšireletsa mafung tsa batho ba baholo ba lilemong tse bohareng. Pro Nete ea Nete. 1999 Feb; 58 (1): 79-84.
Kyo E, Uda N, Kasuga S, Itakura Y. Li-Immunomodulatory liphello tsa likhahla tsa konofolo ea khale. J Nutriti. 2001 Mar; 131 (3s): 1075S-9S.
Simopoulos AP. Omega-3 fatty acids ka ho ruruha le maloetse a mangata. Ke Mofuta oa Lihlahisoa. 2002 Dec; 21 (6): 495-505.
Wintergerst ES, Maggini S, Hornig DH. Karolo e matlafatsang ea vithamine C le zinc le phello maemong a bophelo ba bophelo. Ann Nutr Metab. 2006; 50 (2): 85-94.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.