Li-Superfoods

Blueberries

O batla ho tlatsa lijo tsa hau ka li-superfoods? Haeba karabo ke e, u fihlile sebakeng se nepahetseng, hobane mona re u tlisetsa lijo tse ngata tse fumaneng tlotla eo ka lebaka la sebopeho sa tsona.

Batho ba ntseng ba eketseha ba amehile ka ho fumana limatlafatsi tse khothalletsoang letsatsi le letsatsi, le Li-superfoods li ka thusa haholo ho netefatsa lethal dose la phepo le ho ja phepo e nepahetseng.

Li-superfoods ke tsa eng?

'Mele

Ha re qale qalong: hobaneng o lokela ho ja li-superfoods? Li emela melemo efe bakeng sa bophelo bo botle? Kaha li u thusa ho fumana limatlafatsi tse ngata le ho feta, hammoho le ho fokotsa boteng ba lijo tse sebetsitsoeng (ka litšitiso tsohle tsa tsona), Li-superfoods li ka sireletsa 'mele oa hau.

Re ruile limatlafatsi, lijo tsena thusa ho thibela maloetse a mangata, ho akarelletsa kankere, k'holeseterole le lefu la pelo. Li ka ba tsa etsa hore boko ba hau bo sebetse hantle, tsa matlafatsa mohopolo oa hau le tsa hau mahloriso le ho etsa bonnete ba hore maikutlo a hau ha a fokotsehe. E, phello ea phepo e nepahetseng bophelong bo botle ke ea bohlokoa, mme menyetla ea mafu a mangata a motho a ka eketseha kapa a fokotseha haholo ho latela sebopeho sa lijo tsa bona.

Ntho ea bohlokoa ka ho fetisisa ke hore u tlameha ho ea lebenkeleng le haufi ho fumana tse ngata kamoo u batlang. Ho feta moo, Kaha ke lijo tsa tlholeho, melemo ena kaofela e tla ntle le litla-morao tse ipatileng mokhoeng oa tsona..

Li-superfoods tsa lijo tsa hau

Li-oats

Na ho na le li-superfood lijong tsa ka? Ho na le tse ngata, ke ka hona ho nang le monyetla oa hore o se o ntse o ja lijo tse monate haholo, haholo haeba o ja lijo tse nepahetseng le tse fapaneng. Ho seng joalo, ho ntlafatsa boteng ba monokotsoai, meroho e makhasi a botala bo lefifi, lithollo le limatlafatsi lijong tsa hau ke qalo e ntle.

Empa ha re tobeng haholoanyane: ke lijo life tse lokelang ho nkuoa e le li-superfoods? Ha ho na pelaelo hore lijo li rata li-blueberries, broccoli, oats, spinach, walnuts, oli ea mohloaare, chokolete e lefifi, konofolo, turmeric, avocado, kapa tee e tala li fihlela litlhoko tsohle tsa ho ba li-superfoods. Empa ke eng e etsang hore thepa ea lijo tsee e nkoe e le matla ho feta tse ling kaofela?

Blueberries

Blueberries ke li-antioxidants ebile li khahlanong le ho ruruha, tse ka thusang ho fokotsa menyetla ea ho ba le mafu a mangata. Nakong ea ho li ja, ho ka lekana halofo ea kopi ka letsatsi. Hopola hore eseng ka ho nka ho feta, melemo ea hau e tla ba e makatsang. Haeba o sa fumane li-blueberries tse ncha sebakeng sa heno, fetela karolong ea serame. Li-blueberries tse nonneng li tšoana hantle le tse ncha. Li-monokotsoai tse ling le tsona li lokela ho nahanoa, joalo ka tse tala, fragole le gooseberries.

Sehlooho se amanang:
Li-antioxidants tsa tlhaho

Tee

Ho noa tee ho eketsa matla a 'mele a antioxidant. Mefuta e mengata e netefalitsoeng ea tee ke e tala, eo lipatlisiso li e fang melemo e makatsang. Ho noa seno sena khafetsa ho hokahantsoe le ho fokotsa maemo a k'holeseterole mme ho ka ba ha thusa ho fokotsa kholo ea lisele tsa mofetše. Haeba u rata tee e ntšo, u tla ba le phihlello ho li-antioxidants tse ngata (ho nahanoa hore e na le tee e tala).

Kale

Li-vithamine, liminerale, fiber le carotenoids. Tsena ke bopaki ba khale le meroho e meng e tala e makhasi a matala, joalo ka sepinichi. Sephetho? Kotsi e tlase ea mafu a sa foleng.

Chokolete e lefifi

Chokolete e lefifi

Ho ba le sengoathoana sa chokolete e lefifi letsatsi le leng le le leng e fetohile e 'ngoe ea litloaelo tse phetseng hantle fesheneng. Lekunutu la katleho ea lona ke li-antioxidants tseo e li fang 'mele. Hopola hore hore letšoao le be molemo le tlameha ho bolela joalo cocoa e na le liperesente tse 60 kapa ho feta. Lebaka ke hore ha e fifala, e na le tsoekere e nyane.

Kefir

Kefir e hokahantsoe le melemo e mengata ea bophelo bo botle, ho qala ka ts'ebetso e betere ea ts'ebetso ea tšilo ea lijo. E ka boela ea theola k'holeseterole le khatello ea mali. Ho tla ba bonolo hore o e fumane suphamaketeng, o tlameha feela ho etsa bonnete ba hore o bala metsoako e le hore e se kenye tsoekere e ngata.

Linate

Lijo tsohle tse nang le omega 3

Lijo tse nang le mafura a omega 3 a phetseng hantle li ntle bakeng sa pelo le ho theola k'holeseterole. Hape, li ka thusa ho loants'a mathata a mang a bophelo bo botle, ho kenyelletsa Alzheimer's le khatello ea maikutlo. U ka e fumana ka litlhapi tse kang saalmon, sardine kapa mackerel, hammoho le li-flaxseed le walnuts.

Lentsoe la ho qetela

Le ha li-superfoods li le monate, se ke oa lebala hore ha ho hlokahale ho ja lijo tse ikhethileng ho fihlela le ho boloka lipheo tsa boima, ho loantša mafu mme, ka lebaka leo, ho phela halelele. Ke kamoo litsebi tsa phepo e nepahetseng li u hopotsang kateng.

Ntle le li-superfoods, o ka ntlafatsa tlatsetso ea phepo ea lijo tsa hau ka ho eketsa boteng ba litholoana, meroho, linate, linaoa le mafura a omega 3 a phetseng hantle. Leano lena le tla u lumella ho fihlella lithane tsa limatlafatsi tse tla sebetsa 'moho ho boloka' mele oa hau o le matla hape o phetse hantle.


Litaba tsa sengoloa sena li latela melao-motheo ea rona ea melao ea boitšoaro ea bongoli. Ho tlaleha phoso tlanya mona.

E-ba oa pele ho fana ka maikutlo

Siea maikutlo a hau

aterese ya hao ya imeile ke ke ho phatlalatswa.

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  1. E ikarabella bakeng sa data: Miguel Ángel Gatón
  2. Morero oa data: Laola SPAM, tsamaiso ea maikutlo.
  3. Molao: Tumello ea hau
  4. Puisano ea data: Lintlha li ke ke tsa tsebisoa batho ba boraro ntle le ka tlamo ea molao.
  5. Polokelo ea data: Database e hapiloeng ke Occentus Networks (EU)
  6. Litokelo: Nako efe kapa efe o ka fokotsa, oa hlaphoheloa mme oa hlakola tlhaiso-leseling ea hau.