Lijo tse 10 tse khahlanong le botsofali ho fihlela li kena lijong tsa hau

Lijo tsena tse khahlanong le botsofali li tla u thusa hore u je tsela ea hau ea ho phela nako e telele. Eketsa lijo tsena tse monate ho ja lijo tsa hau tsa letsatsi le letsatsi mme o tla fokotsa kotsi ea hao bakeng sa mafu le mathata a amanang le lilemo. Nka feela e le 'ngoe kapa tse peli ho eketsa beke le beke.

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Lipontšo

Likokoana-hloko li lokela ho ba e 'ngoe ea lijo tse monate haholo ka ntle ho moo. Kopanya li-guacamole tse nyenyane kapa arola tse seng kae ho salate ea hau bakeng sa phekolo ea ho tsofala. Likokoana-hloko ke e 'ngoe ea lijo tse molemo ka ho fetisisa bakeng sa ho hlola botsofali le ho phela nako e telele. Hobane'ng? Pele ho tsohle, li monate. Empa habohlokoa le ho feta, li-avocate li tletse mafura a phetseng hantle le limatlafatsi tse ling ho thusa 'mele oa hau ho phela nako e telele le ho sebetsa hantle.

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Li-walnuts

Li-walnuts ke li-snack tse phethahetseng bakeng sa ho tsofala. Ba u fa protheine le omega-3s ka mokhoa o bolokehileng, o bonolo. Ja lijo tse fokolang letsatsi ka leng. Li-walnuts ke lijo tse tsofetseng tse tsofetseng ka lebaka la bongata ba omega-3s ka metsotsoana feela. Li-omega-3 fatty acids ke lisebelisoa tsa sebele tsa nako e telele. Li thibela 'dementia' 'me li boloka boko ba hao bo le bocha ha u loantša lefu la pelo ka ho ntlafatsa k'holeseterole ea hau. Etsa li-walnuts karolo ea letsatsi la hau, letsatsi le leng le le leng.

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Meroho

Ho ja meroho ea hao ea ho hlola botsofali ho ka 'na ha bonahala eka ke keletso e thahasellisang, empa tšusumetso ea ho ja meroho e lekaneng bophelong ba hao ba tebello ea bophelo e feteletse. Meroho ke mohloli o moholo oa limatlafatsi le li-antioxidants. Hase feela seo, empa meroho e boetse eu thusa ho theola boima ba 'mele. Ja lijo tse hlano ho isa ho tse robong letsatsi le leng le le leng ho thusa 'mele oa hau ho lokisa le ho phela nako e telele.

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Metsi

Mele ea rona e hloka metsi ho loantša botsofali le tšenyo. Noa metsi a mangata letsatsi le leng le le leng ho boloka 'mele oa hau o sebetsa hantle. Metsi ke indasteri ea lidolara tse libilione. Ho na le litlaleho tse ngata tsa hore metsi a ka phela hantle 'me a ba le "detox"' mele oa hau. Boholo ba litlaleho tsena ha bo tšehetsoe ka botlalo ke lipatlisiso. Leha ho le joalo, ho bonahala ho hlakile hore ho noa metsi a mangata ke ntho e ntle, esita le haeba feela u sa noe lino tse ling tsa tsoekere.

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Tsokolate

Tsela ea tsokolate e na le matlotlo a khahlanong le botsofali ke bopaki ba hore bokahohle ke sebaka se mosa le se lerato. Ja lijo tsa tsokolate (eseng haholo) bakeng sa melemo e khahlanong le botsofali. Tsokolate ke e 'ngoe ea lijo tseo u li ratang haholo lefatšeng. Lipatlisiso tsa morao-rao li bontša hore ho ja serolekere e lefifi e lekaneng ho boetse ho tlisa melemo ea bophelo bo botle pelong ea hau. Li-antioxidants ka tsokolate e lefifi li sireletsa pelo ea hau khahlanong le botsofali, tšenyo le lefu la pelo.

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Monokotšoai

Bakeng sa lijo tse tsofetseng tse tsofetseng, e-ba le sekotlolo se tletseng monokotsoai. Tšoara li-vithamine tseo mme u qobe mekhoa ea tsoekere. Li-Berries ke mohloli o moholo oa li-antioxidants le limatlafatsi tse ling. Ja li-fragole, li-blueberries le li-blackberries ho thusa ka ho hlola botsofali le ho phela nako e telele. Hase feela hore monokotsoai o loantša li-radicals tse sa lefelloeng tse bakang tšenyo ea 'mele oa hao, hape li fana ka limatlafatsi tse ling tsa bohlokoa. Sebelisa monokotsoai ka lijo tsa hau tsa beke le beke.

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Veine e khubelu

Litaba tse monate! Veine e khubelu e na le matlotlo a etsang hore u be monyenyane. Khalase kapa tse peli ka letsatsi li na le melemo e hlollang ea ho tsofala. Ho tlalehoa hore veine e khubelu e na le melemo e mengata ea bophelo bo botle. Liphuputso tse fetang 400 tsa saense li tšehetsa veine e khubelu. Liphuputso tse fanang ka litoeba tse hlollang tsa tse ling tsa veine e khubelu li bontša melemo e kholo ho sireletsa khahlanong le mekhoa e sa nepahaleng ea ho ja.

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Tea e Tala

Tee e tala ke seno sa boholo-holo bakeng sa bophelo bo botle le bophelo bo botle. Melemo ea antioxidant ea ts'ebeliso ea letsatsi le leng le le leng ea tee e tala e tsejoa hantle. Ho noa tee e nyenyane ka linako tse 'maloa ka letsatsi ho ka etsa mehlolo bakeng sa nako ea bophelo ba hau. Ho noa li-sodas ka tala mantsiboea ho na le melemo e mengata.

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Melon

Melon e monate. Li boetse ke mohloli o moholo oa li-vithamine tse sa tšoaneng. Ja mofuta o mong oa mahepu ka beke bakeng sa melemo e metle ea bophelo bo botle. Melon ke mohloli o monate oa livithamine le limatlafatsi tse ling. Mahapu le cantaloupe ke mehloli e bonolo ea ho fumana le e theko e tlaase ea lijo tse kholo tsa ho tsofala. Eketsa mahepu ka lijo tsa hau tsa letsatsi le letsatsi bakeng sa ho ntlafatsa bophelo bo botle ho lijo tsa hau.

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Linaoa

Mabapi le lijo tsa ho tsofala le ho tsofala, linaoa ke e 'ngoe ea tse ntle ka ho fetisisa. Pelo ea hau e tla rata liprotheine tse phetseng hantle, tse se nang mafura, le lisebelisoa tse ling tsa botsofali tsa linaoa. Linaoa ke lijo tse kholo tsa ho tsofala le ho phela nako e telele. Ba fana ka protheine e phetseng hantle ntle le mafura 'ohle ao u a fumanang lihlahisoa tsa liphoofolo. Likhooa li boetse li fana haholo ka li-antioxidants tse thibelang tšenyo ea li-radicals mahala. Lihlahisoa tsa mosebetsi meleng ea hau ea beke le beke bakeng sa thepa ea bona e khahlanong le botsofali.