Nakong e tlang ha u le ka lebenkeleng, batla sekhetho sa monokotsoai o mebala-bala ho eketsa koloi ea hao ea ho reka. Li-blueberries, fragole, tse tala le li-blackberries ke tsela e bonolo, e monate ea ho sireletsa bophelo ba hau. Lijo tse monate li ka fumanoa selemo ho pota, tse ncha kapa tse leqhoa - u ka ba ua hōla, 'me ho kenyelletsa le tsona lijong tsa hau ha li na matla.
Li ja lijo tse kholo 'me li ka jeoa bakeng sa lijo tsa hoseng ka li-oatmeal kapa li kenngoa ho smoothie, li kenngoa ka salate lijo tsa motšehare, kapa li kopantsoe ka tranelate "e monate" ea phepo ea lijo ka mor'a lijo tsa motšehare.
Litholoana tsena tse mahlahahlaha, tse khothalletsang bophelo bo botle li na le li-fiber le li-cardioprotective antioxidant phytochemicals. Li-antioxidants, tse peli tsa lijo le tlhaho tse hlahisoang ke 'mele, li bohlokoa bakeng sa bophelo bo botle ha li ntse li itšireletsa khahlanong le lihlahisoa' me li fokotsa lisele tsa lisele tsa hau ho tsoa lihlahisoa tsa mahala. Li-radicals tsa mahala li na le limolek'hule tse sa tsitsang tse ka senyang liphatsa tsa lefutso le likarolo tse ling tsa lik'hamera. Ho bokelletse ts'oaetso e sa lefelloeng ka nako e telele 'meleng' me e tlatsetsa mafu a sa foleng, ho akarelletsa lefu la pelo le kankere. Li-antioxidants li liehisa kapa li emisa liketso tsa li-radicals tsa mahala, li li fokolisa.
Monokotšoai: Ho feta Antioxidants
Lijo tse ling tsa antioxidants, joaloka vithamine C, li sebetsa 'meleng ka ho khetheha e le li-antioxidants.
The antioxidants ka monokotsoai ba fapaneng: Ka sehloohong antioxidant phytochemicals ka monokotsoai ke anthocyanins, ka tlelaseng ea flavonoids. Likokoana-hloko tsena li kenngoa ka har'a letlalo la monokotšoai, li na le mebala e tebileng, li na le melemo e 'maloa e sa tsamaellaneng le liphello tsa antioxidant.
Li-Flavonoids li na le mosebetsi oa antioxidant; Leha ho le joalo, ho nahanoa hore melemo ea bona ea bophelo bo matla ka ho fetisisa e bakoa ke liphello tsa bona tse ling. Li-berries le li-flavonoids tsa tsona li fumanoe li fokotsa ho sebelisoa ha khase ea LDL k'holisolero e thusang ho thibela ho hlahisa li- platex ea atherosclerotic , ho eketsa mali a antioxidant bokhoni, ho fokotsa lisele tsa ho ruruha ho marako a sekepe, le ho ntlafatsa melao ea khatello ea mali. Anthocyanin e phahameng le mefuta e mengata ea tšebeliso ea melee e amahanngoa le ho fokotsa letšoao la ho ruruha le bitsoang protein e bitsoang C-reactive, e bontšang hore monokotsoai o ka thibela ho ruruha. Likokoana-hloko tsa limela tse monokotsoai le tsona li ka eketsa tlhahiso ea nitric oxide meleng ea mali, e thusang ho laola khatello ea mali hantle. Liphuputso li bontšitse hore ho noa ha flavonoid e kholo ho amana le ho fokotsa karolo ea 45 lekholong kotsing ea lefu la pelo ea pelo. Boitsebiso ba Bophelo ba Baoki Thuto II bo bontšitse hore basali ba bacha le ba lilemong tse bohareng ba neng ba ja lijo tse tharo kapa tse fetang beke tsa blueberries kapa fragole ba ne ba e-na le liphesente tse 34 tsa ts'oaetso ea lefu la pelo ha ba bapisoa le ba neng ba ja monokotsoai o monyenyane ka mor'a lilemo tse 18 nako ea nako. Ho feta moo, monokotsoai o boetse o na le liphello tse khahlanong le kankere ebile o fana ka tšireletso khahlanong le lefu la tsoekere le ho fokotseha ha tsebo ho botsofali.
Li-Berries ke Li-Superfoods
Lipatlisiso tsa nako e telele tse lekanyang melee kapa li-flavonoid li bontša hore melemo ena ea pelo ea mahe a monokotsoai e phaella ka nako e telele ho ea ka nako e telele, ho ea ka kotsi e fokolisitsoeng ea ho bolaoa hohle ha batho ba etsoang lithutong tsena.
Li-berries ke litholoana tse nang le karolelano e phahameng ka ho fetisisa ea limatlafatsi le ea khalori le karolo ea bohlokoa ea lijo tse phahameng tsa limatlafatsi; Ke nka hore ke li-superfoods. Hammoho le meroho, linaoa, eiee, li-mushroom le lipeo, monokotsoai o etsa li -G-BOMBS , e leng poleloana eo u ka e sebelisang ho hopola lijo tse ngata tse khothalletsang bophelo bo botle lefatšeng. Tsena ke lijo tseo u lokelang ho li ja letsatsi le leng le le leng, 'me li lokela ho etsa karolo ea bohlokoa ea lijo tsa hau ho ntlafatsa bophelo bo botle le bophelo bo botle le ho loantša maloetse a sa foleng.
Ntho e 'ngoe ke ea sebele: Ho hlakile hore liphutheloana tsena tse nyenyane tsa litholoana tse monate li na le bokhoni bo makatsang ba ho rua molemo bophelong ba rona. Ke karolo ea bohlokoa ea phepo e phahameng ea limatlafatsi. Ja li-monokotsoai letsatsi le leng le le leng ho fa 'mele oa hao tšireletso khahlanong le li-radicals tsa mahala, ho ruruha, lefu la pelo le kankere.
Lisebelisoa:
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Erdman JW, Jr., Balentine D, Arab L, et al. Flavonoids le bophelo bo botle ba pelo: ts'ebetsong ea ILSI Leboea la Amerika Leboea Flavonoids Workshop, la la 31 ho la 1 Phula, 2005, Washington, DC. Journal ea phepo e nepahetseng 2007, 137: 718S-737S.
Galleano M, Pechanova O, Fraga CG. Pheko ea mali, nitric oxide, li-oxidants, le limela tse ngata tsa phepo ea polyphenols. Hona joale, biotechnology ea 2010, 11: 837-848.
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