Lijo tse 19 tse nang le metsi a mangata tse u thusang ho lula u haelloa ke metsi

Litaba

• 1. Mahapu
• Mokhoa oa ho seha: lehapu
• 2. Fragole
• 3. Cantaloupe
• 4. Liperekisi
• 5. Li-orang
• 6. Lebese le Skim
• 7. Likomkomere
• 8. Lettuce
• 9. Moro le Sopho
• 10. Zucchini
• 11. Celery
• 12. Yogurt ea Phula
• 13. Litamati
• 14. Pelepele ea Bell
• 15. Kholifolaoa
• 16. Kh'abeche
• 17. Tholoana ea morara
• 18. Metsi a Kokonate
• 19. Cheese ea Cottage
• Ntlha ea Bohlokoa

Metsi a hloekileng a bohlokoa haholo bakeng sa bophelo bo botle ba hau.

Ebile, ho se noe metsi a lekaneng ho ka lebisa ho felloa ke metsi, ho ka bakang mokhathala, ho opeloa ke hlooho, mathata a letlalo, ho sosobana ha mesifa, khatello e tlase ea mali le ho otla ha pelo kapele ().

Ho feta moo, ho felloa ke metsi 'meleng nako e telele ho ka lebisa mathateng a tebileng a kang ho hloleha ha setho ().

Litsebi ka kakaretso li khothaletsa ho noa likhalase tse 'maloa tsa metsi ka letsatsi ho fihlela litlhoko tsa hau tsa hydration.

Empa leha metsi a nooang a le bohlokoa haholo, o ka a fumana le lijong. Ho na le lijo tse ngata tse phetseng hantle tse ka fanang ka metsi a mangata lijong tsa hau.

Sengoliloeng sena se tšohlile lijo tse 19 tse nang le metsi tse tla u thusa hore u lule u haelloa ke metsi.

1. Mahapu

Likahare tsa metsi: 92%

Mahapu a phetse hantle haholo 'me ke se seng sa lijo tse haelloang ka ho fetesisa tseo u ka li jang.

Senoelo se le seng sa (154-gram) se na le kopi ea metsi e fetang halofo (118 ml), ntle le fiber le limatlafatsi tse 'maloa tsa bohlokoa, ho kenyeletsoa vithamine C, vithamine A le magnesium. E boetse e na le lik'halori tse tlase haholo, e fana ka likhalori tse 46 feela ka kopi (2).

Ka lebaka la metsi a mangata, mahapu a na le likhalori tse tlase haholo. Seo se bolela hore karolo e batlang e le kholo ea mahapu e na le likhalori tse fokolang haholo.

Lijo tse nang le kh'alori e tlase li bontšitsoe ho thusa ho theola boima ba 'mele ka ho khothaletsa botlalo le ho fokotsa takatso ea lijo (,).

Ho feta moo, mahapu a na le li-antioxidants tse matla, ho kenyelletsa le lycopene.

Motsoako ona o ithutiloe ka bokhoni ba ona ba ho fokotsa tšenyo ea oxidative liseleng, e hokahantsoeng le mafu a kang lefu la pelo le lefu la tsoekere ().

O ka eketsa mahapu lijong tsa hau ka ho li ja e le seneke se khathollang kapa sejana se lehlakoreng. E boetse e sebelisoa hangata ho etsa lisalate.

Kakaretso:

Mahapu ke tholoana e nang le metsi a mangata, e nang le limatlafatsi e ka fanang ka melemo e 'maloa ea bophelo bo botle, ho kenyeletsoa le kotsi e fokotsehileng ea mafu a sa foleng.

Mokhoa oa ho seha: lehapu

2. Fragole

Likahare tsa metsi: 91%

Fragole e na le metsi a mangata, e leng se etsang hore e be lijo tse nosetsang metsi haholo.

Hobane boima ba "fragole" bo ka etsang 91% bo tsoa metsing, ho li ja ho tla tlatsetsa phepelong ea hau ea metsi ea letsatsi le letsatsi.

Ho feta moo, fragole e fana ka fiber e ngata, li-antioxidants tse loantšang maloetse le livithamini le liminerale, ho kenyeletsoa vithamine C, folate le manganese (6,,).

Ho ja fragole khafetsa ho bontšitsoe ho fokotsa ho ruruha, ho ka thusang ho itšireletsa khahlanong le lefu la pelo, lefu la tsoekere, Alzheimer's le mefuta e fapaneng ea mofets'e (,).

Ho bonolo ho kenyelletsa fragole lijong tsa hau ka ho li kopanya ka li-smoothies kapa ho li kenya ka har'a lisalate.Li boetse li iketsetsa tlatsetso e ikhethang ho sandwich le masela.

Kakaretso:

Fragole e phela hantle haholo 'me e na le metsi a mangata. Hape, limatlafatsi tseo ba fanang ka tsona li ka fana ka melemo e mengata ea bophelo bo botle.

3. Cantaloupe

Likahare tsa metsi: 90%

Cantaloupe ke mahapu a nang le phepo e ntle haholo 'me a ka matlafatsa bophelo ba hau ka litsela tse' maloa.

Senoelo se le seng (li-gram tsa 177) tsa cantaloupe se entsoe ka metsi a ka bang 90% mme se fana ka kopi ea metsi a fetang halofo (118 ml) ea metsi ka nako e le ngoe (11).

Senoelo se le seng sa cantaloupe se boetse se na le ligrama tse 2 tsa fiber, e sebetsang 'moho le metsi ho khothaletsa botlalo le ho fokotsa takatso ea lijo (11,,,).

Ho feta moo, cantaloupe e na le vithamine A e ngata, e fanang ka 120% ea litlhoko tsa hau tsa letsatsi le letsatsi ka kopi e le 'ngoe (177-gram). Boithuto bo bontšitse hore vithamine A e ka matlafatsa bophelo bo botle ba 'mele ka ho itšireletsa khahlanong le ts'oaetso (11,).

O ka ja cantaloupe thota kapa oa e eketsa ho salate, smoothies, yogurt kapa salsa. E boetse e etsa lehlakore le leholo lijong tsa hoseng.

Kakaretso:

Cantaloupe ke tholoana e phetseng hantle e fanang ka metsi a mangata le livithamini le liminerale tse ngata tse khothalletsang bophelo bo botle.

4. Liperekisi

Likahare tsa metsi: 89%

Liperekisi ke litholoana tse nang le limatlafatsi tse ngata haholo ebile li fana ka metsi.

Hoo e ka bang 90% ea boima ba bona ke metsi. Li fana ka livithamini le liminerale tse 'maloa tsa bohlokoa, joalo ka vithamine A, vithamine C, livithamini tsa B le potasiamo (16).

Ntle le moo, ho ja liperekisi tse nang le letlalo le hona ho ka kenya letsoho ho loants'ang li-antioxidants tse kang chlorogenic acid lijong tsa hau ().

Likateng tsa metsi le liperekisi tsa liperekisi ke ka lebaka leo li tlalang le li-calories tse fokolang, li nang le li-calories tse 60 feela perekising e mahareng (16).

Ho bonolo ho eketsa liperekisi lijong tsa hau. Hangata li kopantsoe le smoothies le salate hape li etsa tlatsetso e ntle ho chisi ea kottage le yogurt.

Kakaretso:

Liperekisi li na le metsi a mangata, fiber le li-antioxidants, ntle le livithamini le liminerale tse 'maloa tse ka khothalletsang metsi le ho fana ka melemo e meng e mengata ea bophelo bo botle.

5. Li-orang

Likahare tsa metsi: 88%

Li-orange li phetse hantle haholo 'me li ka fana ka melemo e mengata ea bophelo bo botle.

Ho na le hoo e ka bang halofo ea senoelo (118 ml) ea metsi ka lamunu e le 'ngoe, hammoho le fiber le limatlafatsi tse' maloa (18).

Tsena li kenyelletsa vithamine C le potasiamo, e ka matlafatsang ts'ebetso ea hau ea 'mele ea ho itšireletsa mafung le bophelo ba pelo (,).

Li-orange li boetse li ruile li-antioxidants tse loantšang mafu, ho kenyeletsoa le li-flavonoids, tse ka thibelang tšenyo ea lisele ka ho fokotsa ho ruruha (,).

Metsi le fiber ka har'a lamunu li ka khothaletsa maikutlo a botlalo, ho thusang ho boloka takatso ea hau ea lijo e laoloa (,,).

Ntle le moo, ho ja litholoana tsa citrus joalo ka lilamunu ho ka sireletsa khahlanong le majoe a liphio. Lebaka ke hore acid ea citric eo ba nang le eona e ka tlama le calcium oxalate e etsang lejoe, e thusa ho e ntša 'meleng ().

Metsi a metsi a nepahetseng ke ntlha e 'ngoe ea bohlokoa ea ho thibela majoe a liphio, ao metsi a mangata a lilamunu a ka thusang ho a khothaletsa ().

Kakaretso:

Li-orang ke mohloli o moholo oa metsi, fiber, li-antioxidants le limatlafatsi tse 'maloa' me li ka thusa ho thibela majoe a liphio le maloetse a 'maloa.

6. Lebese le Skim

Likahare tsa metsi: 91%

Lebese le khutsitsoeng le na le phepo e ntle haholo.

E entsoe ka boholo ba metsi mme e fana ka livithamini le liminerale tse ngata haholo, ho kenyeletsoa vithamine A, calcium, riboflavin, vithamine B12, phosphorus le potasiamo (25).

Lebese ha le thuse feela ka metsi a mangata, empa le lona le ka u thusa ho hlapolla metsi kamora ho ikoetlisa ka thata ().

Liphuputso tse 'maloa li bontšitse hore lebese le nang le mafura a tlase le thusitse batho ho lula ba le metsi kamora ho ikoetlisa, ha ho bapisoa le lino tsa lipapali kapa metsi a hlakileng (,).

Karolo e 'ngoe e bakoa ke li-electrolyte tsa lebese le liprotheine, tse ka thusang ho nkela tahlehelo ea mokelikeli oa' mele ().

Hobane lebese le fumaneha hohle ebile le theko e tlase, ho bonolo ho le kenyelletsa lijong tsa hau.

Kakaretso:

Lebese le na le metsi a mangata, livithamini le liminerale, 'me le bonts'itsoe ho thusa batho ho boloka metsi a nepahetseng, haholo kamora ho ikoetlisa.

7. Likomkomere

Likahare tsa metsi: 95%

Likomkomere ke lijo tse ling tse phetseng hantle le tse fanang ka metsi ho li kenya lijong tsa hau.

Li entsoe ka metsi ka ho felletseng hape li fana ka limatlafatsi tse nyane, joalo ka vithamine K, potasiamo le magnesium (28).

Ha li bapisoa le meroho e meng e nang le metsi, likomkomere ke e 'ngoe ea lik'halori tse tlase haholo. Ho na le likhalori tse 8 feela ka koping ea halofo ea halofo (52-gram), 'me metsi a tsona a ba khatholla haholo (28).

U ka ja likomkomere ntle le ho eketsa likhalori tse ngata lijong tsa hau, tse ka u thusang ho boloka boima ba 'mele ().

Ho bonolo ho kenyelletsa likomkomere lijong tsa hau. Hangata li kenyelletsoa ho lisalate le lisamentjhisi, empa li ka kenyelletsoa lijaneng tse phehiloeng joalo ka meroho le sopho.

Kakaretso:

Likomkomere li na le metsi a mangata empa li na le lik'halori tse tlase haholo. Kopano ena e na le molemo likarolong tse 'maloa tsa bophelo bo botle ba hau, ho kenyeletsoa le hydration.

8. Lettuce

Likahare tsa metsi: 96%

Lettuce e na le thepa e 'maloa e khothalletsang bophelo bo botle.

Senoelo se le seng (ligrama tse 72) tsa lettuce se fana ka kopi e fetang kotara (59 ml) ea metsi, ntle le grama e le 'ngoe ea fiber. E boetse e fana ka 5% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa folate (29).

Folate e bohlokoa ho bakhachane, kaha e ka thusa ho thibela bokooa ba methapo ea kutlo ().

Ho feta moo, lettuce e na le livithamini tse ngata K le A, tseo ka bobeli li ithutiloeng bakeng sa karolo ea tsona ho boloka masapo le masole a mmele a phetse hantle (29,,).

Ho feta moo, ho kopana ha metsi le fiber ka lettuce ho etsa hore e tlatse haholo bakeng sa palo e tlase ea likhalori. Ho na le likhalori tse 10 feela ka kopi e le 'ngoe (72-gram) e sebeletsang (29).

O ka eketsa lettuce ha bonolo lijong tsa hau ka ho e sebelisa ho etsa lisalate. Ntle le moo, o ka e sebelisa e le "bun" bakeng sa li-burger kapa oa phuthela sebakeng sa tortilla ho emisetsa lithollo tse sa feeleng metsi haholo.

Kakaretso:

Lettuce e fana ka limatlafatsi le fiber tse 'maloa tsa bohlokoa, hammoho le metsi a mangata, a ka u thusang hore u lule u haelloa ke metsi.

9. Moro le Sopho

Likahare tsa metsi: 92%

Moro le sopho hangata li thehiloe metsing 'me li na le monyetla oa ho ba metsi a mangata haholo le a matlafatsang.

Mohlala, kopi e le 'ngoe (240 dikgerama) ea moro oa kana e entsoe ka metsi a felletseng, e leng se fanang ka chelete e ntle ho litlhoko tsa hau tsa letsatsi le letsatsi (33).

Ho ja lijo tse nang le metsi a mangata joalo ka moro le sopho khafetsa le hona ho ka khothaletsa ho theola boima ba 'mele ka lebaka la lik'halori tse tlase.

Liphuputso tse ngata li fumane hore ba jang sopho pele ho lijo tse kholo ba ja likhalori tse fokolang mme ka hona ba qetella ba e-na le khalori e tlase ea letsatsi le letsatsi ().

Phuputsong e 'ngoe, bankakarolo ba jeleng li-soups tse tlase tse nang le likhalori tse tlase ka letsatsi ba qetelletse ba theotse boima ba 50% ho feta ba jang palo e lekanang ea likhalori tse tsoang lijong tse bobebe ().

O ka eketsa haholo phepo ea moro le sopho ka ho eketsa meroho e mengata, joalo ka broccoli, lihoete, eiee, li-mushroom le tamati.

Kakaretso: Moro le sopho li na le metsi a mangata ka hona lijo tse ntle haholo tseo u ka li kenyang lijong tsa hau ho khothaletsa metsi.

10. Zucchini

Litaba tsa metsi: 94%

Zucchini ke meroho e matlafatsang e ka fanang ka melemo e 'maloa ea bophelo bo botle.

Senoelo se le seng sa (124-gram) sa zucchini e hahiloeng se na le metsi a fetang 90% mme se fana ka 1 gram ea fiber. Lisebelisoa tsena ka bobeli li ntle bakeng sa ho u boloka u tletse (36).

Mme ka lebaka la metsi a eona a mangata, zucchini e na le likhalori tse tlase ka bongata, e nang le likhalori tse 20 feela ka kopi e le 'ngoe (124 grams) (36).

Ho ja zucchini ho tla tlatselletsa limatlafatsi tse 'maloa lijong tsa hau, haholo vithamine C, kaha kopi e le' ngoe (124 gram) ea eona e na le 35% ea litlhoko tsa hau tsa letsatsi le letsatsi (36).

Vithamine C e bohlokoa bakeng sa sesole sa 'mele' me e ka thusa ho itšireletsa mafung a mangata ().

Ho kenyelletsa zucchini lijong tsa hau, li je ka botsona e le sejana se lehlakoreng kapa o li kenye sopho, lisalate le meroho. U ka e seha likotoana ho etsa "li-noodle" tseo u ka li sebelisang ho fapana le li-pasta tse tloaelehileng.

Kakaretso: Ho sebelisa zucchini ho tla u fa metsi le limatlafatsi tse ngata lijong tsa hau. E tla u thusa hore u lule u haelloa ke metsi, ’me e molemo bakeng sa bophelo bo botle ba hao ka kakaretso.

11. Celery

Likahare tsa metsi: 95%

Celery ke lijo tse phetseng hantle haholo le tse fanang ka metsi ho li kenya lijong tsa hau.

E entsoe haholo ka metsi, e fana ka kopi ea halofo ea senoelo (118 ml) ea eona koping e le 1 ea kopi.

Sena se kenya letsoho ho boleng ba eona ba likhalori tse tlase tsa li-calories tse 16 ho kopi (38).

Joalo ka meroho e meng e nang le metsi, celery e ka ba lijo tse theolelang boima ba 'mele ka lebaka la metsi a eona a mangata le palo e tlase ea li-calories ().

Ntle le moo, celery e na le fiber le limatlafatsi tse ngata tsa bohlokoa.

E na le vithamine K e ngata haholo le potasiamo, e ka sireletsang khahlanong le lefu la pelo, mefuta e meng ea mofets'e le mafu a amanang le masapo joalo ka lefu la masapo (38,,).

Ho bonolo haholo ho kenyelletsa celery lijong tsa hau, kaha e ka jeoa e le tala kapa e phehiloe. U ka e eketsa ho sopho le lisalate, kapa ua ja lithupa tsa celery hammoho le ho ina ka bophelo bo botle joalo ka hummus kapa yogurt ea Greece.

Kakaretso: Celery e na le lik'hilojule tse tlase ebile ke mohloli o motle haholo oa metsi le limatlafatsi. Lintho tsena li ka khothaletsa likarolo tse 'maloa tsa bophelo bo botle ba hau, ho kenyeletsoa le hydration e nepahetseng.

12. Yogurt ea Phula

Likahare tsa metsi: 88%

Yoghurt e bonolo e na le metsi a mangata le limatlafatsi tse ka matlafatsang likarolo tse 'maloa tsa bophelo bo botle ba hau.

Senoelo se le seng (245-gram) se fanang ka yogurt e hlakileng se entsoe ka metsi a fetang 75%. E fana ka livithamini le liminerale tse 'maloa, joalo ka calcium, phosphorus le potasiamo, tseo kaofela li tsejoang ho thusa ho matlafatsa bophelo ba masapo (, 41,,).

Yogurt hape ke mohloli o moholo oa protheine, e fanang ka ligrama tse fetang 8 le 17% ea litlhoko tsa hau tsa letsatsi le letsatsi ka kopi e le 'ngoe (245-gram) e sebeletsang (41).

Ho ja yoghurt khafetsa ho bonts'itsoe ho khothaletsa tahlehelo ea boima ba 'mele, phello e bakoang haholo ke litlamorao tsa ho fokotsa takatso ea lijo ea metsi a eona a mangata le liprotheine (,,).

E le ho fumana melemo e felletseng ea yogurt, ja lijo tse hlakileng ho fapana le mefuta e metle ea yogurt.

Lebaka ke hore ka yogurt e nang le tatso e na le tsoekere e ngata e sa pheleng hantle, e lokelang ho fokotsoa lijong tsa hau ka lebaka la karolo ea eona ea ho khothaletsa maloetse a kang botenya, lefu la pelo le lefu la tsoekere (,,).

Mohlala, kopi e le 'ngoe (ligrama tse 245) ea yogurt e nang le tatso e nang le litholoana e na le ligrama tse 47 tsa tsoekere, e leng makhetlo a fetang a mane chelete e fumanoang ka boholo bo lekanang ba yogurt (41, 50).

Kakaretso: Yogurt e bonolo ke mohloli o moholo oa metsi, liprotheine le livithamine le liminerale tse ling tsa bohlokoa. E ka fana ka litlamorao tsa metsi, hammoho le melemo e meng e mengata ea bophelo bo botle.

13. Litamati

Litaba tsa metsi: 94%

Litamati li na le boemo bo botle ba phepo ebile li ka u fa melemo e mengata ea bophelo bo botle.

Tamati e le 'ngoe feela e mahareng e fana ka halofo ea kopi (118 ml) ea metsi.

E fana ka livithamini le liminerale tse ngata haholo, ho kenyeletsoa le livithamini A le C tse matlafatsang boits'ireletso ba mmele.

Palo e phahameng ea metsi ka tamati e kenya letsoho khalori ea eona e tlase, e nang le likhalori tse 32 feela ka kopi e le 1 (149-gram) e sebeletsang (51).

Ntle le moo, tamati e na le fiber e ngata le li-antioxidants tse loantšang mafu, ho kenyeletsoa le lycopene.

Lycopene e ithutiloe ka matla a eona a ho fokotsa kotsi ea lefu la pelo mme e ka thusa ho thibela nts'etsopele ea mofetše oa tšoelesa ea senya (,,).

U ka natefeloa ke litamati tse phehiloeng ka sopho, moro le lijana tse ling tse 'maloa. Li boetse li kenyelletsoa ho salate mme li sebelisetsoa ho etsa salsa.

Kakaretso: Litamati li fana ka metsi a mangata, limatlafatsi le li-antioxidants, tse leng molemo bakeng sa metsi le ho itšireletsa khahlanong le maloetse a 'maloa.

14. Pelepele ea Bell

Likahare tsa metsi: 92%

Pelepele ea tšepe ke meroho e meng e phetseng hantle ka tsela e makatsang e nang le litlamorao tse fapaneng tse ntlafatsang bophelo.

Boima bo fetang 90% ea pelepele ea tšepe bo tsoa metsing.

Ba ruile fiber, livithamini le liminerale, joalo ka livithamini tsa B le potasiamo. Pelepele ea tšepe e boetse e na le li-carotenoid antioxidants, tse ka fokotsang kotsi ea mafu a mang a mofets'e le mafu a mahlo (55,).

Ho feta moo, pelepele ea tšepe e na le vithamine C e ngata haholo, ha e bapisoa le litholoana le meroho e meng, e fanang ka 317% ea litlhoko tsa hau tsa letsatsi le letsatsi ka kopi e le 'ngoe feela (149 grams) (55).

Hase feela hore vithamine C e thusa sesole sa hau sa 'mele, hape e thusa' mele oa hau ho monya tšepe ka mokhoa o atlehileng, e khothaletsa bophelo bo botle ba masapo le ho sireletsa lisele tsa hau liphellong tse kotsi tsa li-radicals tsa mahala (,).

Ka lebaka la metsi a mangata, pelepele ea tšepe e na le lik'hilojule tse tlase haholo, e fana ka likhalori tse 46 koping e le 'ngoe (149 gram) Seo se bolela hore o ka ja likarolo tse kholo tsa tsona ntle le ho ikutloa eka o fetelletse ka sekepeng (55).

Ho na le mekhoa e mengata ea ho kenyelletsa pelepele ea tšepe lijong tsa hau. Li ka jeoa li le tala ka har'a lisalate, li kenyelelitsoe ka lisoseng kapa tsa eketsoa ho hlohlelletsa mafura.

Kakaretso: Pelepele ea tšepe e ka fana ka melemo e 'maloa ea bophelo bo botle ka lebaka la metsi le limatlafatsi tse ngata tse teng, haholo vithamine C.

15. Kholifolaoa

Likahare tsa metsi: 92%

Cauliflower ke meroho e babatsehang eo u ka e kenyang lijong tsa hau, hobane e na le phepo e ntle ebile e fa metsi metsi.

Senoelo se le seng (100 grams) sa cauliflower se fana ka kopi e fetang e le 'ngoe (59 ml) ea metsi, hammoho le ligrama tse 3 tsa fiber e fokotsang takatso ea lijo.

Metsi a eona a mangata a tlatsetsa ho palo e tlase ea likhalori, ka likhalori tse 25 feela ka kopi (58).

Ntle le moo, cauliflower e na le livithamini le liminerale tse fapaneng tse fetang 15, ho kenyeletsoa choline, e sa fumanoeng lijong tse ngata. Choline ke phepo ea bohlokoa bakeng sa ho ts'ehetsa bophelo bo botle ba kelello le metabolism (58,).

U ka sebelisa cauliflower e le sebaka sa lijo-thollo tse se nang metsi a mangata ka ho e seha hantle hore e be "raese" kapa u e sebelise ho etsa khalase ea pizza e thehiloeng ho cauliflower.

Kakaretso: Kholifolaoa e fana ka palo e kholo ea metsi, faeba le limatlafatsi, 'me ke sebaka se setle sa lithollo tse se nang metsi a mangata.

16. Kh'abeche

Likahare tsa metsi: 92%

K'habeche ke meroho ea cruciferous e phetseng hantle (60).

E na le lik'hilojule tse tlase empa e na le fiber le limatlafatsi tse ngata. E boetse e na le vithamine ea C, vithamine K, folate le liminerale tse 'maloa tse ka bang le litlamorao tse fapaneng tsa bophelo bo botle (, 60).

Mohlala, vithamine C e tsebahala haholo ka karolo ea eona ea ho fokotsa ho ruruha mme e bonts'itsoe e theola menyetla ea mafu a sa foleng joalo ka lefu la tsoekere le lefu la pelo ().

Ntle le moo, k'habeche e fana ka li-glucosinolate, tseo e leng li-antioxidants tseo ho nahanoang hore li thusa ho itšireletsa khahlanong le mefuta e meng ea mofets'e, joalo ka mofets'e oa matšoafo (,).

Ho feta moo, kh'abeche hangata e belisoa ka sauerkraut, eo hape e nang le metsi a mangata mme e ka thusang bophelo bo botle ba lijo (, 64).

Kakaretso: Ho ja k'habeche ho ka thusa likarolo tse 'maloa tsa bophelo bo botle ba hau, ho kenyelletsa le hydration. Sena se bakoa ke metsi a eona, limatlafatsi le li-antioxidant.

17. Tholoana ea morara

Likahare tsa metsi: 88%

Sefate sa morara ke tholoana e ntle ea sitrase e nang le melemo e mengata ea bophelo bo botle.

Ka halofo ea tholoana ea morara (123 dikgerama), ho na le halofo ea senoelo (ligrama tse 118) tsa metsi, e fanang ka metsi a lekaneng ho litlhoko tsa hau tsa letsatsi le letsatsi (65).

Ntle le moo, tholoana ea morara e na le fiber, li-antioxidants le livithamini le liminerale tse 'maloa, ho kenyeletsoa vithamine A, potasiamo le folate.

E na le vithamine ea C e matlafatsang mmele haholo, e fanang ka 120% ea litlhoko tsa hau tsa letsatsi le letsatsi halofo ea tholoana ea morara (123 gram) (65).

Liphuputso tse 'maloa li bontšitse ho kenyelletsa litholoana tsa morara lijong tsa hau li ka thusa ho matlafatsa boima ba' mele, hape le ho fokotsa k'holeseterole, khatello ea mali le tsoekere ea mali (,,).

O ka kenyelletsa litholoana tsa morara lijong tsa hau ka ho li ja li hlakile, o li kopanya le smoothies kapa o li eketsa ho salate.

Kakaretso: Morara oa morara o ka khothaletsa metsi ka lebaka la metsi a mangata. E boetse e na le limatlafatsi le li-antioxidants tse ka bang le melemo e 'maloa ea bophelo bo botle.

18. Metsi a Kokonate

Likahare tsa metsi: 95%

Metsi a coconut ke seno se monate se tla u fa metsi.

Ha e na metsi a mangata feela, e boetse e na le li-electrolyte tse ngata, ho kenyeletsoa potasiamo, sodium le chloride (69).

Boithuto bo bontšitse hore metsi a coconut a ka ba molemo bakeng sa ho fa metsi metsi hape. Hape ho nahanoa hore e ka thusa ho hlaphoheloa ha boikoetliso ka lebaka la lihlahisoa tsa eona tsa electrolyte (,).

Ho noa metsi a coconut kamora ho ikoetlisa ke khetho e ntle ho feta ho noa seno sa lipapali se entsoeng, hobane lino tse ngata tsa lipapali li tletse tsoekere e eketsehileng le metsoako e meng e seng kotsi.

Mohlala, kopi e le 'ngoe (237-ml) ea Gatorade e fana ka ligrama tse 13 tsa tsoekere, e leng 50% ho feta ka bongata bo lekanang ba metsi a coconut (69, 72).

Kakaretso: Ho noa metsi a coconut ho thusa haholo bakeng sa hydration hobane e na le metsi le li-electrolyte tse ngata.

19. Cheese ea Cottage

Likahare tsa metsi: 80%

Cottage chisi ke sehlahisoa se seng sa lebese se phetseng hantle ebile se nang le phepo se nang le litšobotsi tsa metsi.

Hoo e ka bang 80% ea boima ba chisi ea kottage e tsoa metsing.

E na le ligrama tse 25 tsa protheine ka kopi e le 'ngoe (225-gram) e sebeletsang, e leng 50% ea litlhoko tsa hau tsa letsatsi le letsatsi (73).

Ke litaba tse nang le metsi a mangata le liprotheine ke lebaka le ka sehloohong leo ka lona e leng lijo tse tlatsang tse ka thusang ho fokotsa takatso ea hau ea lijo (,).

Ntle le moo, chisi ea kottage e na le boemo bo khahlisang ba phepo, e fanang ka 36% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa phosphorus, 19% ea calcium le 31% bakeng sa selenium ka kopi e le 'ngoe feela (225 grams) (73).

Ntle le moo, chisi ea kottage ke mohloli o moholo oa livithamini tsa B, ho kenyeletsoa riboflavin le vithamine B12, tse hlokahalang bakeng sa bophelo bo botle ba boko, metabolism le ho boloka masapo a hao a phetse hantle (,,).

Ho bonolo ho kenyelletsa chisi ea kottage lijong tsa hau. U ka e kopanya le litholoana, ua e sebelisa e le ho hasana, ua e eketsa ho lisalate kapa ua e ja ka omelet.

Kakaretso: Cottage chisi e na le metsi le liprotheine tse ngata, ntle le livithamini le liminerale tse ka fanang ka melemo ea bophelo bo botle.

Ntlha ea Bohlokoa

Ho lula hydrated ho bohlokoa haholo bakeng sa bophelo bo botle ba hau ka kakaretso.

Litsebi tsa bophelo bo botle hangata li khothaletsa ho noa likhalase tse 'maloa tsa metsi ka letsatsi ho fihlela litlhoko tsa hau tsa metsi, empa metsi a lijong ha a tsotelloe hangata.

Le ha metsi a nooang a le bohlokoa, o ka sebelisa metsi a mangata ka ho kenyelletsa litholoana tse nang le metsi, meroho le lihlahisoa tsa lebese lijong tsa hau.

Ke kahoo batho ba bangata ba sa hlokeng ho noa metsi a mangata.

Hafeela u ntse u ja lijo tse ngata tse nang le metsi le metsi a nooang ha u ikutloa u nyoriloe, u ke ke ua ba le bothata ba ho lula u le metsi.