Lijo tse 13 tse khahlanong le ho ruruha haholo tseo u ka li jang

Litaba

• 1. Monokotšoai
• 2. Litlhapi tse mafura
• 3. Brokoli
• 4. Li-avocado
• Mokhoa oa ho khetha avocado e phethahetseng
• 5. Tee e tala
• 6. Pelepele
• 7. Li-mushroom
• 8. Morara
• 9. Moferefere
• 10. Oli ea mohloaare e sa tsoaloang
• 11. Tsokolate e lefifi le cocoa
• 12. Litamati
• 13. Dicheri
• Lijo tse ruruhang
• Ntlha ea bohlokoa

Amy Covington / Mokhatlo oa Stocksy United

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho ruruha ho ka ba hantle ebile ho hobe.

Ka lehlakoreng le leng, e thusa 'mele oa hau ho itšireletsa tšoaetsong le likotsing. Ka lehlakoreng le leng, ho ruruha ho sa foleng ho ka lebisa ho nona le mafu ().

Ho imeloa kelellong, lijo tse chesang, le maemo a tlase a ts'ebetso li ka etsa hore kotsi ena e be kholo le ho feta.

Leha ho le joalo, liphuputso li bonts'a hore lijo tse ling li ka loants'a ho ruruha.

Lijo tse 13 tse khahlanong le ho ruruha ke tsena.

1. Monokotšoai

Li-monokotsoai ke litholoana tse nyane tse nang le fiber, livithamini le liminerale.

Le ha ho na le mefuta e mengata, tse ling tsa tse atileng haholo li kenyelletsa:

• fragole
• li-blueberries
• tse tala
• maberebere a matsó

Li-monokotsoai li na le li-antioxidants tse bitsoang li-anthocyanins. Metsoako ena e na le litlamorao tse khahlano le ho ruruha tse ka fokotsang kotsi ea hau ea mafu (,,,,).

'Mele oa hau o hlahisa lisele tsa tlhaho tse bolaeang (NK), tse thusang ho boloka sesole sa hau sa' mele se sebetsa hantle.

Phuputsong e le 'ngoe ho banna, ba jang li-blueberries letsatsi le leng le le leng ba hlahisitse lisele tsa NK tse ngata haholo ho feta ba neng ba sa ().

Phuputsong e 'ngoe, batho ba baholo ba nang le boima bo feteletseng ba jang lihlahla tsa fragole ba ne ba e-na le matšoao a tlase a tšoaetso e amanang le lefu la pelo ().

Li-monokotsoai li fana ka li-antioxidants tse tsejoang e le li-anthocyanins. Metsoako ena e ka fokotsa ho ruruha, ea matlafatsa boits'ireletso ba mmele, mme ea fokotsa kotsi ea lefu la pelo.

2. Litlhapi tse mafura

Litlhapi tse mafura ke mohloli o moholo oa protheine le omega-3 fatty acids EPA le DHA.

Le ha mefuta eohle ea litlhapi e na le omega-3 fatty acids, litlhapi tsena tse mafura ke e meng ea mehloli e metle ka ho fetisisa:

• salemone
• litlhapi
• herring
• mackerel
• li-anchov

EPA le DHA li fokotsa ho ruruha ho ka lebisang ho ts'oaetso ea methapo, lefu la pelo, lefu la tsoekere le lefu la liphio (,,,,,).

'Mele oa hau o silafatsa mafura ana ka har'a metsoako e bitsoang li-resolution le li-protectin, tse nang le litlamorao tse khahlano le ho ruruha ().

Boithuto bo fumane hore batho ba jang saalmon kapa EPA le DHA ba tlatsetsa phokotso e nang le boiphihlelo ho protheine e tšoaetsang C-e sebetsang (CRP) (,).

Leha ho le joalo, phuputsong e 'ngoe, batho ba nang le pelo e sa tloaelehang ba nkileng EPA le DHA letsatsi le leng le le leng ha ba na phapang lipakeng tsa ho ruruha, ha ba bapisoa le ba fumaneng placebo ().

Litlhapi tse mafura li ithorisa ka bongata ba omega-3 fatty acids EPA le DHA, tse nang le litlamorao tse khahlano le ho ruruha.

3. Brokoli

Broccoli e na le phepo e ntle haholo.

Ke meroho ea cruciferous, hammoho le ho cauliflower, limela tsa Brussels, le khale.

Lipatlisiso li bontšitse hore ho ja meroho e mengata ea cruciferous ho amana le ho fokotseha ha kotsi ea lefu la pelo le mofetše (,).

Sena se kanna sa amana le litlamorao tse khahlano le ho ruruha tsa li-antioxidants tseo li nang le tsona.

Broccoli e ruile sulforaphane, antioxidant e loantšang ho ruruha ka ho fokotsa maemo a hau a cytokines le NF-kB, e tsamaisang ho ruruha (,,).

Broccoli ke o mong oa mehloli e metle ka ho fetisisa ea sulforaphane, antioxidant e nang le litlamorao tse matla tse khahlano le ho ruruha.

4. Li-avocado

Li-avocate e kanna ea ba e 'ngoe ea li-superfoods tse nkoang li le bohlokoa haholo tse tšoaneloang ke sehlooho.

Li tletse potasiamo, magnesium, fiber, le mafura a monounsaturated a phetseng hantle pelong.

Li boetse li na le li-carotenoid le tocopherols, tse hokahanngoeng le kotsi e fokotsehileng ea mofetše (,,).

Ntle le moo, motsoako o le mong oa li-avocado o ka fokotsa ho ruruha liseleng tse nyane tsa letlalo ().

Phuputsong e 'ngoe, ha batho ba ne ba sebelisa selae sa avocado ka hamburger, ba ne ba e-na le maemo a tlase a tšoaeang NF-kB le IL-6, ha ba bapisoa le bankakarolo ba jang hamburger ba le bang ().

Li-avocado li fana ka metsoako e fapaneng e thusang e itšireletsang khahlanong le ho ruruha ebile e ka fokotsa kotsi ea mofetše.

Mokhoa oa ho khetha avocado e phethahetseng

5. Tee e tala

Mohlomong u utloile hore tee e tala ke se seng sa lino tse phetseng hantle ka ho fetisisa tseo u ka li noang.

E fokotsa kotsi ea lefu la pelo, mofetše, lefu la Alzheimer, botenya le maemo a mang (,,,).

Melemo ea eona e mengata e bakoa ke thepa ea eona e thibelang ho ruruha, haholo-holo ntho e bitsoang epigallocatechin-3-gallate (EGCG).

EGCG e thibela ho ruruha ka ho fokotsa tlhahiso ea cytokine ea pro-inflammatory le tšenyo ea mafura a li-acid liseleng tsa hau (,).

U ka reka tee e tala mabenkeleng a mangata kapa marang-rang.

Lihlahisoa tse phahameng tsa EGCG ea tee e tala li fokotsa ho ruruha le ho sireletsa lisele tsa hau tšenyo e ka lebisang ho mafu.

6. Pelepele

Pelepele ea tšepe le pepere ea pepere li na le vithamine C le li-antioxidants tse nang le litlamorao tse matla tse khahlano le ho ruruha (,,).

Pelepele ea tšepe e fana ka antioxidant quercetin, e ka fokotsang letšoao le le leng la tšenyo ea oxidative ho batho ba nang le sarcoidosis, lefu la ho ruruha ().

Pelepele ea Chili e na le sinapic acid le ferulic acid, e ka fokotsang ho ruruha mme ea lebisa botsofaling bo botle (32,).

Pelepele ea Chili le pelepele li ruile ka quercetin, sinapic acid, ferulic acid, le li-antioxidants tse ling tse nang le litlamorao tse matla tse khahlano le ho ruruha.

7. Li-mushroom

Le hoja li-mushroom tse likete-kete li le teng lefatšeng ka bophara, ke tse seng kae feela tse ka jeoang le ho lengoa khoebong.

Tsena li kenyelletsa li-truffle, li-mushroom tsa portobello le shiitake.

Li-mushroom li na le lik'hilojule tse tlase haholo 'me li na le selenium e ngata, koporo le livithamini tsohle tsa B.

Li na le li-phenol le li-antioxidants tse ling tse fanang ka tšireletso e khahlanong le ho ruruha (,,,,).

Mofuta o khethehileng oa li-mushroom o bitsoang mane oa tau o ka fokotsa ho ruruha ho amanang le botenya ().

Leha ho le joalo, phuputso e 'ngoe e fumane hore li-mushroom tse phehang li theotse metsoako ea tsona e khahlanong le ho ruruha haholo. Kahoo, ho ka ba molemo ho li ja li le tala kapa li phehiloe habobebe ().

Li-mushroom tse ling tse jeoang li ithorisa ka metsoako e ka fokotsang ho ruruha. Ho li ja li le tala kapa li phehiloe habobebe ho ka u thusa ho kotula bokhoni ba bona bo khahlano le ho ruruha.

8. Morara

Morara o na le li-anthocyanins, tse fokotsang ho ruruha.

Ntle le moo, li ka fokotsa menyetla ea mafu a 'maloa, ho kenyelletsa lefu la pelo, lefu la tsoekere, botenya, Alzheimer's, le mathata a mahlo (,,,,).

Morara le ona ke o mong oa mehloli e metle ka ho fetisisa ea resveratrol, motsoako o mong o nang le melemo e mengata ea bophelo bo botle.

Phuputsong e 'ngoe, batho ba nang le lefu la pelo ba neng ba ja morara o ntšitsoeng letsatsi le leng le le leng ba ile ba ba le phokotso ea matšoao a liphatsa tsa lefutso, ho kenyelletsa NF-kB ().

Ho feta moo, litekanyetso tsa bona tsa adiponectin li eketsehile. Maemo a tlase a hormone ena a amahanngoa le boima ba 'mele le kotsi e eketsehileng ea mofetše ().

Metsoako e mengata ea semela morara, joalo ka resveratrol, e ka fokotsa ho ruruha. Li ka boela tsa fokotsa menyetla ea hore u tšoaroe ke mafu a 'maloa.

9. Moferefere

Turmeric ke senoko se nang le tatso e matla, ea lefats'e eo hangata e sebelisoang li-curries le lijana tse ling tsa India.

E amohetse tlhokomelo e ngata bakeng sa likahare tsa eona tsa curcumin, phepo e matla e khahlanong le ho ruruha.

Turmeric e fokotsa ho ruruha ho amanang le ramatiki, lefu la tsoekere le mafu a mang (,,,,,,).

Ebile, ho ja grama e le 'ngoe ea curcumin letsatsi le letsatsi ho kopantsoe le piperine e tsoang pepereng e ntšo ho bakile ho fokotseha ho hoholo ha lets'oao la ho ruruha CRP ho batho ba nang le metabolic syndrome ().

Leha ho le joalo, ho kanna ha ba thata ho fumana li-curcumin tse lekaneng ho ba le phello e hlakileng ho tsoa ho turmeric feela.

Phuputsong e 'ngoe, basali ba nang le boima bo feteletseng ba nkileng ligrama tse 2.8 ka letsatsi ha ba bontše ntlafatso ho matšoao a ho ruruha ().

Ho nka lisebelisoa tse nang le li-curcumin tse ikhethileng ho sebetsa hantle haholo. Lisebelisoa tsa Curcumin hangata li kopantsoe le piperine, e ka matlafatsang ho kenella ha curcumin ka 2,000% ().

Haeba u rata ho sebelisa turmeric ha u pheha, u ka e fumana mabenkeleng a mangata a korosari kapa inthaneteng.

Turmeric e na le motsoako o matla o khahlanong le ho ruruha o bitsoang curcumin. Ho ja pepere e ntšo e nang le turmeric ho ka ntlafatsa haholo ho monya ha curcumin.

10. Oli ea mohloaare e sa tsoaloang

Oli ea mohloaare e sa tsoaloang ke e 'ngoe ea mafura a phetseng hantle ka ho fetisisa ao u ka a jang.

E ruile mafura a monounsaturated le lijo tse tloaelehileng lijong tsa Mediterranean, tse fanang ka melemo e mengata ea bophelo bo botle.

Liphuputso li hokahanya oli ea mohloaare e sa tsoakoang le kotsi e fokotsehileng ea lefu la pelo, mofetše oa boko, le maemo a mang a tebileng a bophelo bo botle (,,,,,,).

Phuputsong e le 'ngoe ea lijo tsa Mediterranean, CRP le matšoao a mang a mangata a ho ruruha a fokotsehile haholo ho ba sebelisang li-ounces tse 50 tsa oli ea mohloaare letsatsi le leng le le leng ().

Phello ea oleocanthal, antioxidant e fumanoang ka oli ea mohloaare, e 'nile ea bapisoa le lithethefatsi tse khahlanong le ho ruruha joalo ka ibuprofen ().

Hopola hore oli ea mohloaare e sa tsoaloang e fana ka melemo e mengata e khahlano le ho ruruha ho feta e fanoang ke lioli tsa mohloaare tse ntlafalitsoeng haholoanyane.

Ho bonolo ho fumana oli ea mohloaare e sa tsoaloang e sa tsoakoang lebenkeleng la heno, empa u ka e reka inthaneteng.

Oli ea mohloaare e sa tsoaloang e fana ka melemo e matla e khahlano le ho ruruha, e ka fokotsang kotsi ea lefu la pelo, mofetše, le maemo a mang a tebileng a bophelo bo botle.

11. Tsokolate e lefifi le cocoa

Tsokolate e lefifi e monate, e ruile ebile e khotsofatsa.

E boetse e na le li-antioxidants tse fokotsang ho ruruha. Tsena li ka fokotsa menyetla ea hau ea mafu 'me tsa lebisa botsofaling bo botle (,,,,,).

Flavanols ba ikarabella bakeng sa litlamorao tsa chokolete tse khahlano le ho ruruha mme ba boloka lisele tsa endothelial tse tsamaisang methapo ea hau e phetse hantle (,).

Phuputsong e 'ngoe, batho ba tsubang ba bile le lintlafatso tse kholo ts'ebetsong ea endothelial nakong ea lihora tse 2 tsa ho ja chokolete e nang le flavonol e phahameng ().

Leha ho le joalo, etsa bonnete ba hore u khetha chokolete e lefifi e nang le cocoa ea 70% - liperesente tse kholo li betere le ho feta - ho kotula melemo ena e khahlano le ho ruruha.

Haeba u lebetse ho nka kalafo ena ha u mathela lebenkeleng, u ka e reka inthaneteng.

Flavanols ka chokolete e lefifi le cocoa e ka fokotsa ho ruruha. Li ka boela tsa fokotsa menyetla ea ho tšoaroa ke mafu a 'maloa.

12. Litamati

Tomate ke matla a matlafatsang.

Litamati li na le vithamine C e ngata, potasiamo le lycopene, antioxidant e nang le thepa e khahlisang e khahlanong le ho ruruha (,,,).

Lycopene e ka ba molemo haholo bakeng sa ho fokotsa metsoako ea pro-inflammatory e amanang le mefuta e 'maloa ea mofets'e (,).

Phuputso e 'ngoe e bontšitse hore ho noa lero la tamati ho fokotsehile haholo ho basali ba nang le boima bo feteletseng - empa eseng ba nang le botenya ().

Hlokomela hore ho pheha tamati ka oli ea mohloaare ho ka eketsa boholo ba lycopene eo u e kenang ().

Ke hobane lycopene ke carotenoid, limatlafatsi tse kenang hamolemo mohloling oa mafura.

Litamati ke mohloli o motle oa lycopene, o ka fokotsang ho ruruha le ho sireletsa khahlano le mofetše.

13. Dicheri

Li-cherries li monate ebile li na le li-antioxidants tse ngata, tse kang li-anthocyanins le katekine, tse loantšang ho ruruha (,,,,).

Leha litšobotsi tse khothalletsang bophelo ba li-cherries tsa tart li ithutiloe ho feta mefuta e meng, li-cherries tse tsoekere li boetse li fana ka melemo.

Phuputsong e 'ngoe, ha batho ba ne ba ja ligrama tse 280 tsa li-cherries ka letsatsi bakeng sa khoeli e le' ngoe, maemo a bona a tšoaeang CRP a ile a theoha mme a lula tlase matsatsi a 28 kamora hore ba khaotse ho ja cherries ().

Li-cherries tse monate le tse nang le litlolo li na le li-antioxidants tse fokotsang ho ruruha le kotsi ea mafu.

Lijo tse ruruhang

Ntle le ho tlatsa lijo tsa hau ka metsoako e matlafatsang e khahlanong le ho ruruha, ho bohlokoa ho fokotsa tšebeliso ea hau ea lijo tse ka khothalletsang ho ruruha.

Mohlala, lijo tse phehiloeng joalo ka lijo tse potlakileng, lijo tse hoammeng le nama e sebetsitsoeng li amahanngoa le maemo a phahameng a matšoao a ho ruruha joalo ka CRP (76, 77,).

Ho sa le joalo, lijo tse halikiloeng le oli e nang le haedrojene e na le mafura a mangata, mofuta oa asiti e sa tšeloang ea mafura e hokahantsoeng le maemo a eketsehileng a ho ruruha (, 80).

Lijo tse ling tse kang lino tse tsoekere tse tsoekere le li-carbs tse ntlafalitsoeng le tsona li bontšitsoe ho khothaletsa ho ruruha (81,).

Mehlala e meng ea lijo tse hokahaneng le keketseho ea ho ruruha:

• Lijo tse se nang thuso lijo tse potlakileng, lijo tse bonolo, litapole tsa litapole, li-pretzels
• Li-carbohydrate tse hloekisitsoeng: bohobe bo bosoeu, pasta, raese e tšoeu, li-crackers, li-tortilla tsa phofo, li-biscuits
• Lijo tse halikiloeng: Mafora, li-donuts, khoho e halikiloeng, lithupa tsa mozzarella, li-roll tsa mahe
• Lino tse tsoekere tse tsoekere: soda, tee e tsoekere, lino-mapholi, lino-mapholi
• Lijo tse sebetsitsoeng: Bacon, nama ea nama ea khomo, nama ea makotikoting, salami, lintja tse chesang, nama e tsubang
• Mafura a Trans: khutsufatsa, oli ea meroho e nang le hydrogenated, margarine

Lisebelisoa tse ling tse kang lino tse tsoekere tse tsoekere, lijo tse tsoetsoeng, lijo tse halikiloeng le mafura a haedrojene a ka eketsa maemo a ho ruruha 'meleng.

Ntlha ea bohlokoa

Le maemo a tlase a ho ruruha a sa foleng a ka baka mafu.

Etsa sohle se matleng a hau ho thibela ho ruruha ka ho khetha mefuta e fapaneng ea lijo tse monate, tse nang le antioxidant.

Pelepele, chokolete e lefifi, tlhapi le oli ea mohloaare e sa tsoaloang ke lijo tse 'maloa tse ka u thusang ho loants'a ho ruruha le ho fokotsa menyetla ea ho kula.