Bokhoni ba Khatello ea Kankere ea Matla a Litholoana Tsa Hao Tse Ratang
Lekhotla le ntse le le teng mabapi le hore na ho ba le litholoana tse ngata tsa litholoana letsatsi kapa leng le le leng ho tla thusa ho fokotsa kotsi ea kankere ea matsoele kapa ho qoba ho khutlela morao . Empa, ha ho na pelaelo hore litholoana, haholo-holo litholoana tse ncha, li ntle bakeng sa bophelo bo botle ba hau.
Melemo ea Bophelo
Litholoana li hlaha ka mebala e mengata, libopeho le litlolo. Etela 'maraka oa mohoai oa sebakeng seo, setulo sa litholoana, kapa lebenkele la korosari,' me u noe ka mefuta e fapa-fapaneng ea monko o monate, litlolo le li-hues.
Ho ts'oara litholoana tse lekaneng ho ba le linoelo tse le seng le halofo ka letsatsi ho thusa ho fokotsa kotsi ea mafu a sa foleng le kankere, ho latela USDA. Ho feta moo, lijo tse nang le phepo tse ntle tse kenyang litholoana le meroho e ruileng li thusa ho thibela lefu la pelo, khatello e phahameng ea mali, mofuta oa 2 oa lefu la tsoekere , majoe a liphio, hammoho le kankere ea molomo, mala le colon.
Litsebi li re bolella hore ho khetha litholoana tseo re li jang ho ka ba bonolo ebile ho bonolo. Khetha feela mookoli oa mebala. Mebala e tebileng ka litholoana tse fapaneng (hammoho le meroho) hangata e fanoa ke metsoako e ka thusang ho loantša kankere.
Metsoako
Litholoana li na le melemo e mengata ea ho ja. Li na le li-fiber, phenols, antioxidants, folic acid le vithamine C. Li boetse li le tlaase mafura, lik'halori le sodium. U se ke ua khathatseha ka ho phahamisa k'holeseterole ea hau haeba u ja litholoana-ha li na letho. Ka ho toba, likarolo tse phetseng hantle tsa litholoana li kenyelletsa:
- Lijo tsa lijo: Litholoana tse ncha le tse omisitsoeng ke mohloli o motle oa fiber. Ha u ntse u ntse u noa sesebeleng eo ea apereberry-banana, u theola k'holeseterole ea hau, u fokotsa kotsi ea lefu la pelo, mme u boloka tsamaiso ea hau ea lijo e thabile. Li-fibre tse tsoang litholoana li thusa ho fokotsa ho tšeloa le ho fapana ha li ntse li u fa boikutlo boo ba botlalo bo u thusang ho fokotsa ho ja lijo tse ngata.
- Phenols: Peel orange kapa finyetsa lemon 'me u hlahise monate-cithenol ea citrus e le metsoako e nkhang hamonate e hlahang ka oli ea bohlokoa ea litholoana. Melemo ha e emise ka monko o monate, leha ho le joalo, hobane phenols e na le matla a matla a ho thibela likokoana-hloko le a antibacteria. Meriana ena e nkhang hamonate e ka ba matla a ts'ebeliso ea mmele le tsamaiso ea 'mele ea ho itšireletsa mafung.
- Antioxidants: Li- antioxidants ke lik'hemik'hale tse thibelang kapa ho fokotsa ts'oaetso ea lik'hemik'hale tse bakoang ke li-radicals tsa mahala , e leng ho thibela lisele tse ling ho senya. Li-antioxidants li ka thusa ho ntlafatsa bophelo bo botle ba pelo, boko le mahlo ka ho fokotsa ts'oaetso ea botsofali.
- Folic acid: Folic acid, kapa folate, e hlokahalang bakeng sa tlhahiso ea lisele tse khubelu tsa mali, tse tsamaisang oksijene 'meleng oa hao. Lisele tsena li boetse li tlosa lihlahisoa tse tsoang lithong tsa hao. Basali le basali ba Premenopausal ba likhoeling tse tharo tse qalang tsa bokhachane ba hloka boitsebiso bo lekaneng. Ho ja litholoana le meroho e phahameng, kapa ho noa folic acid, ho thusa ho fokotsa kotsing ea ngoana oa hau ea sekoli, ea spina bifida le ea anenephaly ha e ntse e hōla ka popelong ea hau.
- Potasiamo: U ka nka potasiamo e le setsi sa tlatsetso, empa ho monate haholo ho thabela tatso ea litholoana tse potassium, tse kang libanana, li-prunes, liperekisi tse omisitsoeng le apricots, cantaloupe le honeydew melon. Lero la prune le lero la lamunu le tsona li na le mehloli e ntle ea potasiamo. Litholoana tsena li ka 'na tsa thusa ho boloka khatello ea mali ea hau maemong a phetseng hantle. Ketso ea electrolyte ea potasiamo e thusa ho boloka mesifa ea hau e phetse hantle ka ho boloka boemo bo botle ba metsi le ho thusa metabolism ea hau.
- Vithamine C: Hase li-orange kapa litholoana tse ling tsa li-citrus, vithamine C ke ea bohlokoa bakeng sa lisele tsohle tsa 'mele. Vithamine C e thusa ka ho hōla le ho lokisa lisele, e thusa ho folisa maqeba le maqeba, 'me o boloka meno le meno a hao a phetse hantle.
Litholoana Tse Matla
Ntle le limatlafatsi tse ka hodimo, litholoana tse ngata li ka phetha karolo ea ho thibela kankere kapa kalafo ka:
- Phenolic effects: Lik'hemik'hale tsa motsoako oa tlhaho li 'nile tsa talingoa ke kankere ka nako e telele ka bobeli bakeng sa liphetoho tsa bona tsa kankere (ho fokotsa kankere) le bakeng sa chemotherapeutic (phekolo ea kankere) liphello. Likokoana-hloko tsena li bonahala li e-na le phello e tobileng ea tsoelo-pele ea sekala, 'me mefuta e' maloa ea metsoako ea phenolic e fumanoe e thibela ho ata ha mafu a mang a kankere.
- Mosebetsi oa antioxidant: Kaha khatello ea meriana e ka baka tšenyo ea liphatsa tsa lefutso tse leng lisele tse lebisang tlhokomelong ea kankere, litholoana tse nang le ts'oaetso ea antioxidant li ka 'na tsa phetha karolo ea ho fokotsa kotsi. Liphuputso tse ngata li fumane hore kotsi ea kankere e fokotsehile ka kakaretso ho batho ba jang litholoana tse ngata. Kaha ho na le litsela tse sa tšoaneng tseo li-antioxidants li sebetsang ka tsona, ha re tsebe hantle karolo ea tsona lefapheng la phekolo ea kankere nakong ena.
- Liphello tse thibelang likokoana-hloko: Litholoana tse ngata li bonahala li e-na le tšebetso ea ho thibela tšoaetso (ho thibela ho hōla) khahlanong le mefuta e mengata ea lisele tsa kankere.
| Phenolic Liphello | Antioxidant Activity | Matla a khahlanong le tšoaetso |
| Cranberi | Cranberi | Cranberi |
| apole | apole | Sirilamunu |
| Morara o mofubelu | Morara o mofubelu | apole |
| Fragole, Blueberry, Raspberry | Fragole, Blueberry, Raspberry | Fragole, Blueberry, Raspberry |
| Peinapole | perekisi | Morara o mofubelu |
| Banana | Sirilamunu | Banana |
| perekisi | Pere | Morara |
| Sirilamunu | Banana | perekisi |
| namunu | namunu | |
| Pere | Morara | |
| Morara | Peinapole | * ho thibela ho ata ha lisele tse bolaeang |
Ho ja litholoana
Ho fumana melemo e mengata ea ho loantša kankere ho litholoana, e je e le e ncha. E ka ba tholoana e feletseng kapa o ka leka ho letsa kapa ho khomarela litholoana tsa litholoana. Litholoana tse ncha li na le melemo e feletseng ea bophelo bo botle, haholo-holo ho tloha fiber.
Haeba o hloka ntho e bonolo ho feta tholoana e ncha, leka litholoana tse sa khaotsoeng tse tletseng makotikoti kapa lijana ntle le tsoekere e eketsehileng . Litholoana tse omeletseng li na le thepa 'me li fumaneha ka mefuta e fapa-fapaneng libakeng tsa mabenkele.
Litholoana tse nonneng li ka lula li le teng 'me li sebelisoa ka li-smoothies, pies kapa compotes. Litholoana tse hloekileng le tsa juiced, haholo-holo lik'haete le li-juice, li na le fiber e fokolang, empa e ntse e le molemo.
Lentsoe le Tsoang ho
Litholoana e ke ke ea e-ba monate feela, empa lata lijo tse peli tse ka fokotsang kotsing ea kankere ea matsoele le lijo tse ka thibelang ho ba le hlahala e seng e ntse e le teng. Ho e-na le ho khetha litholoana tse khethehileng, leha ho le joalo, ho na le lintho tse ngata tse lokelang ho ithutoa, ho khetha mefuta e fapa-fapaneng ea litholoana bakeng sa lijo tsa hau ke mokhoa o motle ka ho fetisisa oa ho bapala hohle. ( Ntho e ka 'nang ea etsahala ke tholoana ea morara kaha ho na le litlaleho tse fapaneng mabapi le hore na e ka eketsa kotsi ea kankere ea matsoele.)
> Mehloli:
> Jafari, S., Saeidnia, S., le M. Abdollahi. Karolo ea Lihlahisoa tsa Phenolico tsa Tlhaho Chemoprevention ea Kankere ka Tsamaiso ea Melao ea Sekolo. Meriana ea kajeno ea Biotechnology . 2014. 15 (4): 409-21.
> Li, F., Li, S., Li, H. le al. Mosebetsi oa ho thibela tšoaetso ea likokoana-hloko, likhahla le mefuta ea litholoana tse 61. Journal of Functional Foods . 5 (3): 1298-1309.