Hase sephiri hore seo re se jang se ka re thusa kapa sa re ntša kotsi. Tšebeliso ea rona ea lijo tse sebelisitsoeng li re file ho ja lijo tse fanang ka lijo tse sa lekaneng 'me ke sesosa sa mafu a mangata, a kang botenya , lefu la pelo le lefu la tsoekere la mofuta oa 2 . Ha ho hlokahale hore e be ka tsela ena. Ho na le lijo tse ka u sitisang ho ikutloa u matlafalitsoe, ho fokotsa kotsi ea ho kula, le ho u lumella ho boloka boima bo boima. Haeba o batla ho phela nako e teletsana mme o phela bophelo bo botle, o lokela ho fepa 'mele oa hau ka lijo tse nang le limatlafatsi tse ngata lefatšeng. Ho etsa lijo tsa tlhaho tsa limela ke karolo e ka sehloohong ea lijo tseo u li jang li tla tsosolosa bophelo bo botle le matla 'me u ipotsa hore na ke hobane'ng ha e mong le e mong a sa je ka tsela ena, hape. Thuso ea ho phatlalatsa lentsoe.
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Cruciferous VegetablesLi-powerhouses tsa meroho tse nang le bokhoni bo ikhethang ba ho fetola lihomone tsa motho, ho etsa hore tsamaiso ea 'mele ea tlhaho ea ho bolaea likokoana-hloko, le ho thibela ho hōla ha lisele tse nang le kankere. Meroho ea Cruciferous e lokela ho tsosoa ka botlalo kapa e jeoa e silafalitsoeng, e hahiloeng, e hlahisitsoeng ka juiced kapa e kopantsoe e le hore e lokolle matlo a bona a matla a khahlanong le kankere. The cruciferous phytochemical sulforaphane hape e fumanoe ho sireletsa lerako la seretse sa mali ho tloha ho pholletsa le ho ruruha ho ka lebisang ho lefu la pelo. Meroho ea Cruciferous ke limatlafatsi tse ngata ka ho fetisisa. Ja mefuta e fapaneng ka fomong e tala le e phehiloeng letsatsi le leng le le leng. Leka broccoli, cauliflower, limela tsa Brussels, kale, kapa k'habeche.
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Salate e GreensMeroho e tala e makhasi a makhasi - tse ling li na le cruciferous - li na le lik'hilojule tse ka tlaase ho 100 ka likhaima, li ba etsa lijo tse loketseng tsa ho laola boima ba 'mele. Liphuputsong tsa saense, basali ba neng ba ja salate e kholo qalong ba ja lik'hilojule tse fokolang lijong tsohle, 'me li-salads tse kholo li fokotsa lik'hilojule ho feta tse nyenyane. Ntle le ho theola boima ba 'mele, ho ja lijo tse ngata, ho ja meroho, kapa meroho e tala ho amahanngoa le kotsi e fokolang ea lefu la pelo, leqeba, lefu la tsoekere le lik'hemik'hale tse' maloa. Meroho e nang le leafy e boetse e na le li-vitamin folate tse hlokahalang, hammoho le lutein le zeaxanthin, li-carotenoids tse sireletsang mahlo ho tloha tšenyo e khanyang. Leka, meroho ea mosetareta, sesepa, kapa lettuce. E le ho eketsa melemo ea bophelo bo botle ba meroho e nang le makhasi, re lokela ho eketsa mefuta e mengata ea limela tsa phytochemicals, li-carotenoids haholo-holo, 'me e hloka mafura - ke ka lebaka leo salate ea hao (kapa apara) e lokelang ho ba le linate le / kapa peo.
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LinateMohloli o phahameng oa limatlafatsi oa mafura a phelisang, limela tsa protheine, fiber, antioxidants, li-phytosterol, le liminerale, linate ke lijo tse tlaase tse nang le glycemic tse thusang ho fokotsa mocheso oa glycemic oa lijo tsohle, ho li etsa motsoako oa bohlokoa bakeng sa li-anti- lefu la tsoekere. Ho sa tsotellehe lik'hemik'hale tsa 'mele, linate tse sebelisoang li kopane le boima ba' mele bo ka tlaase, mohlomong ka lebaka la ho tlosoa ke takatso ea lijo ho tloha likarolong tse nang le bophelo bo botle ba pelo. Ho ja linate kamehla ho boetse ho fokotsa k'holeseterole 'me e amana le ho fokotsa karolo ea 35 lekholong ea kotsi ea lefu la pelo . Ka holim'a salate ea hao e latelang ka li-walnuts tse khethiloeng kapa lialmonde tsa salmed, kapa kopanya li-cashews tse tala ka ho apara salate e monate.
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PeoPheliso ea phepo ea lipeo e tšoana haholo le linate ka hore e fana ka mafura a phetseng hantle, diminerale le li-antioxidants, empa peo e na le protheine e ngata 'me e na le litsela tse ngata tsa mafura. Li-fox, chia le li-hemp li na le mafura a mafura a omega-3. Li-flax, chia le limela tsa sesame li boetse li na le lignans tse ruileng, li-phytoestrogens tse loantšang kankere ea matsoele. Semela ea Sesame e na le calcium e ngata le vithamine E, mme peō ea mokopu e ruile haholo ka zinc. Bakeng sa melemo e mengata ea phepo e nepahetseng, linate le lipeo li lokela ho jeoa li le tala kapa li behoa habobebe feela. Leka ho eketsa dipeo tsa li-flax kapa tsa chia hoseng ea hao smoothie kapa oatmeal.
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MonokotšoaiLitholoana tsena tse nang le li-antioxidant li na le pelo e phetseng hantle . Lithuto tseo barupeluoa ba li jang li-blueberries kapa fragole letsatsi le leng le le leng libeke tse 'maloa li tlalehile ntlafatso ea khatello ea mali, matšoao a khatello ea mali, khatello ea mali le LDL cholesterol. Li-Berries le tsona li na le litšila tse khahlanong le kankere ebile ke lijo tse ntle tsa boko; ho na le bopaki ba hore mefuta e mengata ea tšebeliso ea melee e ka thusa ho thibela ho fokotseha ha maikutlo ho botsofali. Khomarela fragola le mekhabiso e tloaelehileng kapa ea borobela, kapa leka ntho e ncha, joaloka goji monokotsoai.
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KharenateKarate ea kharenate ke tholoana e ikhethang, e nang le li-arile tse nyenyane, tse monate, tse nang le lero le nang le monate o monate oa litlolo tse monate le tse monate. Ho saena semela sa pomegranate, kotulo, ke eona e ngata haholo 'me e ikarabella ka karolo e fetang halofo ea pheko ea lero la kharenate. Li-pomegranate tsa phytochemicals li na le mefuta e fapa-fapaneng e khahlanong le kankere, lefu la pelo le liketso tse nang le bokooa. Habohlokoa ka ho fetisisa, ho hlahlojoa bakuli ba nang le li-blockages tse matla tsa carotid tse neng li noa lero la kharenate letsatsi le leng le le leng bakeng sa selemo se le seng se ile sa fokotseha ka karolo ea 30 lekholong paleng ea atherosclerotic; sehlopheng sa taolo, sethala sa atherosclerotic se eketsehile ka karolo ea 9 lekholong. Phuputsong e 'ngoe ea batho ba hōlileng, ba noang lero la kharenate letsatsi le leng le le leng ka matsatsi a 28 ba ile ba ntlafatsa mosebetsi oa ho hopola ha ba bapisoa le ba noang seno se bitsoang placebo. Tlhahiso: Ho tlosa li-arile tse jeoang tse tsoang litholoana, li lekanise, li lekanngoe ka halofo-inchane, li arohane ka bobeli, ebe li penya ka morao ka khaba e kholo.
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LinaoaTšebeliso ea letsatsi le letsatsi ea linaoa le limela tse ling li thusa ho tsitsisa tsoekere ea mali, ho fokotsa takatso ea lijo, le ho sireletsa khahlanong le kankere ea colone. Mohloli oa starch o nang le limatlafatsi ka ho fetisisa, linaoa li sebetsa joaloka anti-lefu la tsoekere le boima ba ho lahleheloa ke boima hobane li chekoa butle-butle, e leng ho fokolang ho phahama ha mali ka mor'a lijo le ho thusa ho thibela litakatso tsa lijo ka ho khothalletsa ho ba le satiety. Li boetse li na le lisebelisoa tse ngata tse qhibilihang tse thusang ho theola k'holeseterole, le starch e sa mameleng, e fetoletsoeng ke libaktheria tsa mala a mokhuts'oane ka mahlaseli a mahlakoreng a likete tse thusang ho thibela kankere ea colone. Ho fumanoe hore ho jeoa linaoa, lierekisi kapa lentile habeli ka beke ho fokotsa kotsi ea kankere ea lik'hoone ka karolo ea 50 lekholong. Lisebelisuoa tsa li-legume li boetse li fana ka tšireletso e matla khahlanong le kankere e meng, hape. Linaoa tse khubelu, linaoa tse ntšo, li-chickpea, lentile, lierekisi tse arohaneng - kaofela ha tsona li ntle, e le hore u li etsise kaofela ebe u etsa liqeto ho li ratang tsa hau.
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Li-mushroomHo sebelisa li-mushroom hangata ho amahanngoa le ho fokotsa kotsi ea kankere ea matsoele. Hobane li na le aromatase inhibitors (lik'hemik'hale tse thibelang tlhahiso ea estrogen), li-mushroom tse tšoeu le tsa Portobello li sireletsa haholo-holo khahlanong le kankere ea matsoele. Li-mushroom li na le mefuta e mengata ea bohlokoa: Liphuputso tsa mefuta e fapaneng ea li-mushroom li fumane liphello tse khahlanong le ho ruruha, li-cell immune tse matlafatsang, ho thibela tšoaetso ea DNA, ho fokotsa ho kula ha lisele tsa kankere, le angiogenesis inhibition. Hangata li-mushroom li lokela ho pheha; li-mushroom tse tala li na le lintho tse ka 'nang tsa e-ba le kankere e bitsoang agaritine e fokotsoang haholo ka ho pheha. Kenyelletsa li-mushroom tse tloaelehileng tse tšoeu, 'me u leke tse ling tsa mefuta e sa tloaelehang joaloka shiitake, oyster, maitake, kapa reishi.
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Aniee le konofoloLelapa la Allium la meroho, eo eiee e leng setho, le thusa mekhoa ea pelo le ea mmele le ea ho ba le liphello tse khahlanong le lefu la tsoekere le khahlanong le kankere . Ho sebelisoa ha meroho ea allium ho eketsehileng ho amahanngoa le kotsi e ka tlaase ea kankere ea malapa le kankere ea prostate. Meroho ena e tsejoa ka lik'hemik'hale tsa li-organosulfur tse thusang ho nts'etsopele ea kankere ka ho thibela likokoana-hloko, ho emisa kankere ea kgolo, le ho thibela angiogenesis. Lik'hemik'hale tsena li lokolloa ha li khethoa, li sithabelitsoe kapa li hlajoa. Liieee li boetse li na le libaka tse phahameng tsa bophelo bo botle ba flavonoid antioxidants, bo nang le liphello tse khahlanong le ho ruruha tse ka tlatsetsang thibelong ea kankere. Leka li-leeks, chives, shallots, le scallions, ho phaella ho konofolo le eiee e mosehla.
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LitamatiLimatlafatsi tse ngata tse matlafatsang bophelo li ka fumanoa ka tomate - lycopene, livithamini C le E, beta-carotene le li-anti-oxidants tsa flavonol, tse seng kae feela. Li-Lycopene, haholo-holo, li sireletsa kankere ea prostate, tšenyo ea letlalo la UV le lefu la pelo. Hoo e ka bang liphesente tse 85 tsa lycopene lijong tsa Amerika li tsoa tomate . Li-Lycopene li na le matla haholo ha litamati li pheha - senoelo se le seng sa tomate sa moriana se na le makhetlo a 10 a lycopene e le senoelo sa tamati e tala, e entsoeng. Hape u hopole hore li-carotenoids, tse kang lycopene, li molemo haholo ha li tsamaisana le mafura a phetseng hantle, kahoo thabela monate oa hau ka salate ka linate kapa ho apara ka nkhong bakeng sa polelo e eketsehileng ea phepo e nepahetseng. Ntlha e 'ngoe: Reka litapole le tse sithabetseng ka har'a likhalase, eseng makotikoti, ho qoba ho ferekanya BPA ka li-liners.
Lisebelisoa:
Higdon J, Ho qhala B, Williams D, Dashwood R. Meroho ea limela le lefu la kankere ea motho: bopaki ba lefu la seoa le mekhoa ea tlhaho. Pharmacol Res 2007, 55: 224-236.
Lockheart MS, Steffen LM, Rebnord HM, et al. Mokhoa oa lijo, lihlopha tsa lijo le ho fokotsa likokoana-hloko: thuto ea ho laola liketsahalo. Br J Lisebelisoa 2007, 98: 380-387.
Roe LS, Meengs JS, Rolls BJ. Salate le satiety. Phello ea nako ea lijo tsa salate ka lijo tsa lijo. Takatso ea lijo ea 2012, 58: 242-248.
Rolls BJ, Roe LS, Meengs JS. Salate le satiety: matla a matla a matla le karolo ea karolo ea salate ea pele e ama matla a lijo motšehare. J Am Diet Assoc 2004, 104: 1570-1576.
Zakkar M, Van der Heiden K, Luong le A, le al. Ho ts'ebetswa ha Nrf2 liseleng tsa endothelial ho sireletsa methapo ea meriana e hlahisang naha e hlaselang matla. Arterioscler Thromb Vasc Biol 2009, 29: 1851-1857.