Li-monokotsoai tse 8 tse ruileng ka ho fetisisa tseo u ka li jang

Litaba

• 1. Li-blueberries
• 2. Li-Raspberries
• 3. Li-monokotsoai tsa Goji
• 4. Fragole
• 5. Li-bilberry
• 6. Li-monokotsoai tsa Acai
• 7. Cranberries
• 8. Morara
• Ntlha ea bohlokoa

Menokotshwai ke ditholwana tse nyane, tse bonolo, tse kgolokwe tsa mebala e fapaneng - haholo botala ba lehodimo, bokgubedu kapa boperese.

Li monate kapa li bolila ka tatso 'me hangata li sebelisoa ho boloka, jeme le li-dessert.

Hangata monokotšoai o na le boemo bo botle ba phepo e nepahetseng. Hangata li na le fiber, vithamine C, le antioxidant polyphenols.

Ka lebaka leo, ho kenyelletsa monokotsoai lijong tsa hau ho ka thusa ho thibela le ho fokotsa matšoao a mafu a mangata a sa foleng.

Mona ke li-monokotsoai tse 8 tse phetseng hantle ka ho fetisisa tseo u ka li jang.

1. Li-blueberries

Li-blueberries ke monokotšoai o tummeng o sebetsang e le mohloli o moholo oa vithamine K.

Senoelo se le seng (148 grams) sa blueberries se fana ka limatlafatsi tse latelang ():

• Lik'halori:
  84
• Faeba:
  3.6 dikgerama
• Vithamine
  C: 16% ea DV
• Vithamine
  K: 24% ea DV
• Manganese:
  22% ea DV

Blueberries e boetse e na le antioxidant polyphenols e bitsoang anthocyanins ().

Li-anthocyanin tse tsoang ho blueberries li ka fokotsa khatello ea mali, ka hona ea fokotsa menyetla ea lefu la pelo ho batho ba phetseng hantle le ba kotsing e kholo ea lefu lena (,,,).

Ntle le moo, li-blueberries li ka ntlafatsa likarolo tse ling tsa bophelo ba pelo ka ho theola "cholesterol" e "mpe" maling, e fokotsa kotsi ea lefu la pelo, le ho matlafatsa tšebetso ea methapo ea methapo (,,).

Li-blueberries le tsona li ka fokotsa menyetla ea lefu la tsoekere. Boithuto bo bonts'itse hore li-blueberries kapa li-bioactive blueberry metsoako e ka ntlafatsa kutloisiso ea insulin le ho fokotsa kotsi ea mofuta oa 2 lefu la tsoekere ho fihlela ho 26% (,).

Phuputso e kholo e bonts'itseng hore batho ba jang li-blueberries le bona ba na le likhahla tse fokolang tsa ts'oaetso ea kelello, ho bolelang hore boko ba bona bo lula bo phetse hantle ha ba ntse ba tsofala ().

Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho fumana hantle hore na li-blueberries li bapala karolo efe bophelong ba boko.

kakaretsoLi-blueberries li na le
fiber e ngata, vithamine C, le li-anthocyanin tse thibelang antioxidant. Ho ja
blueberries e ka thusa ho fokotsa lisosa tsa kotsi tsa lefu la pelo le lefu la tsoekere.

2. Li-Raspberries

Li-raspberry hangata li sebelisoa lijong tse tsoekere 'me li sebetsa e le mohloli o motle haholo oa fiber.

Senoelo se le seng (123 grams) sa tse tala se fana ka ():

• Lik'halori:
  64
• Faeba:
  8 dikgerama
• Vithamine
  C: 36% ea DV
• Vithamine
  K: 8% ea DV
• Manganese:
  36% ea DV

Li-Raspberries li boetse li na le antioxidant polyphenols e bitsoang ellagitannins, e ka thusang ho fokotsa khatello ea maikutlo ().

Phuputso e 'ngoe e bontšitse hore ha bapalami ba libaesekele ba noa seno se nang le tse tala le monokotšoai o mong, khatello ea mali e bakoang ke boikoetliso e fokotsehile haholo ().

Li-raspberry tse jeoang haholo ke mefuta e khubelu ea Amerika kapa e khubelu ea Europe. Leha ho le joalo, ho na le mefuta e mengata e fapaneng ea tse tala, 'me tse tala li ntšo li bontšitsoe hore li na le melemo e' maloa ea bophelo bo botle, hape.

Li-raspberries tse ntšo li ka ba molemo haholo bakeng sa bophelo bo botle ba pelo. Liphuputso li pakile hore tse tala tse ntšo li ka fokotsa lisosa tsa kotsi tsa lefu la pelo, joalo ka khatello ea mali le k'holeseterole ea mali (,,).

Boithuto bo bong bo bontšitse hore tse tala tse ntšo li ka fokotsa ho ruruha ho batho ba nang le metabolic syndrome ().

Leha ho le joalo, lithuto tsena li ne li le nyane haholo. Ho hlokahala lipatlisiso tse ling ho netefatsa melemo ea tse tala.

Kakaretso

Li-Raspberries li tletse
fiber le antioxidant polyphenols. Li-raspberry tse ntšo, haholoholo, li kanna tsa ba teng
rua molemo bophelo bo botle ba pelo.

3. Li-monokotsoai tsa Goji

Li-monokotsoai tsa Goji, tse tsejoang hape e le liphiri, li hlaha China 'me li sebelisoa meriana ea setso. Haufinyane ba se ba tumme haholo linaheng tsa Bophirimela.

Ho na le ligrama tse 28 tsa monokotšoai o omisitsoeng oa goji o fanang ka ():

• Lik'halori:
  98
• Faeba:
  3,7 dikgerama
• Vithamine
  C: 15% ea DV
• Vithamine
  K: 42% ea DV
• Tšepe:
  11% ea DV

Li-monokotsoai tsa Goji le tsona li na le vithamine A e ngata le zeaxanthin, tseo ka bobeli li leng bohlokoa bakeng sa bophelo bo botle ba mahlo.

Phuputso e 'ngoe ea batho ba tsofetseng ba 150 e fumane hore ho ja ligrama tse 14 tsa tlhahiso ea lebese e thehiloeng ho lebese ea monokotšoai oa goji ka letsatsi ho fokotsitse ho fokotseha ha bophelo ba mahlo ka lebaka la botsofali. Phuputso ena, hammoho le thuto ea bobeli e ts'oanang, e bonts'itse hore ho ja monokotsoai oa goji ho ka nyolla maemo a mali a zeaxanthin (,).

Joaloka li-monokotsoai tse ling tse ngata, li-berries tsa goji li na le antioxidant polyphenols. Phuputso e 'ngoe e fumane hore ho noa lero la monokotšoai oa goji matsatsi a 30 ho ekelitse maemo a mali a antioxidant a batho ba baholo ba China ().

Phuputso e 'ngoe e fumane hore ho noa lero la monokotšoai oa goji bakeng sa libeke tse 2 ho eketsehile metabolism le ho fokotsa boholo ba letheka ho batho ba nonneng haholo ().

KakaretsoLi-monokotsoai tsa Goji li
haholo-holo ruileng limatlafatsi tse tlatsetsang bophelong ba mahlo. Li na le tsona
li-antioxidants tsa bohlokoa.

4. Fragole

Fragole ke e 'ngoe ea monokotšoai o sebelisoang haholo lefatšeng hape ke e' ngoe ea mehloli e metle ea vithamine C.

Senoelo se le seng (ligrama tse 144) tsa fragole kaofela se fana ka ():

• Lik'halori:
  46
• Faeba:
  3 dikgerama
• Vithamine
  C: 97% ea DV
• Manganese:
  24% ea DV

Fragole li molemo bakeng sa bophelo bo botle ba pelo. Ebile, phuputso ea basali ba fetang 93,000 e fumane hore ba jang likarolo tse fetang tse 3 tsa fragole le li-blueberries ka beke ba na le kotsi e ka tlase ho 30% ea tlhaselo ea pelo ().

Boithuto bo bong bo bontšitse hore fragole e ka fokotsa lisosa tse 'maloa tsa likotsi tsa lefu la pelo ho kenyelletsa le cholesterol ea mali, triglycerides, le khatello ea mali (,,,).

Fragole e ka fokotsa ho ruruha ka ho theola lik'hemik'hale tse ruruhang maling, joalo ka IL-1β, IL-6, le C-reactive protein (CRP) (,,).

Ho feta moo, fragole e ka thusa ho laola maemo a tsoekere maling, e leng bohlokoa ho thibela lefu la tsoekere ().

Ebile, phuputso e entsoeng ho batho ba fetang 200,000 e fumane hore ho ja fragole ho ka fokotsa kotsi ea lefu la tsoekere la mofuta oa 2 ka 18% ().

Qetellong, phuputso e 'ngoe e bontšitse hore ho ja li-ounces tse 60 ka letsatsi ka phofo e omisitsoeng ea fragola ho fokotsa khatello ea mali le lik'hemik'hale tse ruruhang ho batho ba kotsing e kholo ea ho tšoaroa ke mofetše oa' metso ().

Kakaretso

Fragole ke
mohloli o motle oa vithamine C. Li netefalitsoe hore li fokotsa lisosa tse kotsi tsa pelo
maloetse le ho thusa ho laola tsoekere maling.

5. Li-bilberry

Li-bilberries li tšoana haholo le li-blueberries, 'me tse peli li atisa ho ferekanngoa. Li-bilberries li tsoa Europe, athe li-blueberries li tsoa Amerika Leboea.

Li-ounces tse 3.5 (ligrama tse 100) tsa li-bilberry li fana ka (36):

• Lik'halori:
  43
• Faeba:
  4.6 dikgerama
• Vithamine
  C: 16% ea DV
• Vithamine
  K: 12% ea DV

Liphuputso tse ngata tsa mahlale li bontšitse hore li-bilberry li sebetsa hantle ho fokotsa ho ruruha.

Liphuputso tse 'maloa li bontšitse hore ho ja li-bilberry kapa ho noa lero la bilberry ho ka fokotsa ho ruruha ho batho ba kotsing ea lefu la pelo kapa metabolic syndrome (,).

Phuputso e 'ngoe ea basali ba 110 e fumane hore ho ja li-bilberry bakeng sa khoeli e le' ngoe ho fokolitse maemo a li-endothelial markers tse amehang kholisong ea lefu la pelo. Li-bilberries li boetse li fokolitse bolelele ba letheka ka lisenthimithara tse 1,2 le boima ka liponto tsa 0.4 ().

Phuputso e arohaneng e fumane hore ho ja lijo tse nang le li-bilberry tse ngata, lithollo le litlhapi ho fokotsa tsoekere maling ho batho ba nang le tsoekere e phahameng maling ().

Li-bilberries li ka boela tsa eketsa "cholesterol" e "ntle" le ho fokotsa "cholesterol" e "mpe" (,).

Kakaretso

Li-bilberry lia tšoana
ho blueberries mme e sebetsa ho fokotsa ho ruruha. Ba kanna ba thusa
fokotsa boima ba 'mele le k'holeseterole e maling.

6. Li-monokotsoai tsa Acai

Acai monokotsoai o hola lifateng tsa palema tsa acai tse tsoaletsoeng sebakeng sa Brazil sa Amazon.

Li fetohile litlatsetso tse tsebahalang tsa lijo tsa bophelo bo botle ka lebaka la lihlahisoa tsa tsona tse phahameng tsa antioxidant.

Li-ounise tse 3.5 (ligrama tse 100) tsa "acai berry puree" li fana ka ():

• Lik'halori:
  70
• Faeba:
  5 dikgerama

Hopola hore li-monokotsoai tsa acai hangata li jeoa li omisitsoe kapa li omisitsoe ke leqhoa, tse ka amang phepo e nepahetseng.

Acai monokotsoai ke o mong oa mehloli e metle ka ho fetisisa ea antioxidant polyphenols mme e ka ba le makhetlo a 10 ho feta li-antioxidants ho feta blueberries ().

Ha e sebelisoa e le lero kapa makhasi, li-monokotsoai tsa acai li ka eketsa maemo a mali a antioxidant le ho fokotsa lik'hemik'hale tse amehang khatello ea mali (,).

Ntle le moo, 'mele oa acai berry o bontšitsoe o fokotsa tsoekere maling, insulin le cholesterol maemong a batho ba baholo ba nonneng haholo ba jang ligrama tse 200 ka letsatsi khoeli e le' ngoe ().

Litholoana tsena le tsona li bontšitsoe ho baatlelete. Ho noa li-ounces tse 100 (100 ml) ea motsoako oa lero la acai libeke tse 6 ho fokolitse k'holeseterole ea mali le ho fokotsa khatello ea maikutlo ea oxidative kamora ho ikoetlisa, e ka potlakisang ho hlaphoheloa tšenyo ea mesifa ().

Li-antioxidants tse acai li ka thusa ho fokotsa matšoao a lefu la masapo a mabeli. Phuputso ea batho ba nang le lefu la masapo a mabeli e fumane hore ho noa li-ouniti tse 120 (120 ml) tsa lero la acai ka letsatsi bakeng sa libeke tse 12 ho fokolitse bohloko haholo le ho ntlafatsa bophelo ba letsatsi le letsatsi ().

KakaretsoAcai monokotsoai o na le
li-antioxidants tse ngata, tse ka thusang ho fokotsa k'holeseterole ea mali,
khatello ea mali, esita le ho fokotsa matšoao a lefu la masapo a mabeli.

7. Cranberries

Cranberries ke litholoana tse phetseng hantle haholo tse nang le tatso e bolila.

Ke ka seoelo li jeoang li le tala. Ho fapana le moo, hangata li sebelisoa e le lero.

1 senoelo (110 dikgerama) tsa cranberries tse tala li fana ka (50):

• Lik'halori:
  46
• Faeba:
  3.6 dikgerama
• Vithamine
  C: 16% ea DV
• Manganese:
  12% ea DV

Joalo ka monokotšoai o mong, li-cranberries li na le antioxidant polyphenols. Leha ho le joalo, boholo ba li-antioxidants tsena li letlalong la cranberry. Ka hona, lero la cranberry ha le na li-polyphenols tse ngata ().

Molemo o tsebahalang haholo oa bophelo ba li-cranberries ke bokhoni ba bona ba ho fokotsa kotsi ea tšoaetso ea mosese (UTIs).

Lik'hemik'hale tse ling tsa cranberries li thibela libaktheria E. coli ho tloha ho khomarela leboteng la senya kapa pampiri ea ho ntša metsi, ka hona ho fokotsa kotsi ea tšoaetso (,).

Liphuputso tse 'maloa li bontšitse hore ho noa lero la cranberry kapa ho noa li-cranberry ho ka fokotsa kotsi ea UTIs (,,,).

Jusi ea Cranberry e ka fokotsa kotsi ea tšoaetso e ngoe hape.

H. pylori ke mofuta oa libaktheria tse ka bakang liso tsa ka maleng le mofetše. Liphuputso tse 'maloa li bontšitse hore lero la cranberry le ka thibela H. pylori ho tloha ho hokela leboteng la mpa mme ka tsela eo ho thibela tšoaetso (,).

Lero la Cranberry le lona le bontšitse melemo e fapaneng bakeng sa bophelo bo botle ba pelo. Liphuputso tse ngata li fumane hore ho noa lero la cranberry ho ka fokotsa k'holeseterole, khatello ea mali, khatello ea mali le "ho satalla" ha methapo (,,,).

Leha ho le joalo, ho molemo ho qoba mefuta e mengata ea lero la cranberry ka tsoekere e ngata e ekelitsoeng.

KakaretsoCranberries le
lero la cranberry le ka fokotsa kotsi ea tšoaetso ea mosese le tšoaetso ea mpa le
e ka thusa bophelo bo botle ba pelo. Leha ho le joalo, ho molemo ho qoba lero le nang le litlatsetso tse ngata
tsoekere.

8. Morara

Morara o jeoa ka bongata e le litholoana tse felletseng, tse tala kapa joalo ka lero, veine, morara o omisitsoeng kapa asene.

Senoelo se le seng (ligrama tse 151) tsa morara o sa tsoakoang o fana ka ():

• Lik'halori:
  104
• Faeba:
  1.4 dikgerama
• Vithamine
  C: 5% ea DV
• Vithamine
  K: 18% ea DV

Letlalo le peo ea morara ke mohloli o motle oa li-antioxidant polyphenols. Liphuputso tse 'maloa li bontšitse hore lihlahisoa tsa morara oa peo ea polyphenol li ka theola khatello ea mali le lebelo la pelo (,).

Leha ho le joalo, tse ngata tsa lithuto tsena li ne li le nyane. Liphuputso tse ling li tiisa hore phello ea li-polyphenols khatello ea mali e ntse e sa hlaka ().

Phuputso e kholo e hlokometsoeng e fumane hore ho ja morara kapa morara o omisitsoeng makhetlo a 3 ka beke ho ne ho amahanngoa le phokotso ea 12% kotsing ea mofuta oa 2 lefu la tsoekere ().

Phuputso e 'ngoe e fumane hore ho ja ligrama tse 500 tsa morara ka letsatsi bakeng sa libeke tse 8 ho fokotsa k'holeseterole ea mali le khatello ea mali ho batho ba nang le "cholesterol" e phahameng.

Kamora nako, lero la morara le kanna la tsoela bophelo bo botle ba boko. Phuputso e nyane ea basali ba 25 e fumane hore ho noa li-ouniti tse 355 tsa lero la morara oa Concord letsatsi le leng le le leng bakeng sa libeke tse 12 ho ntlafalitse mohopolo le ts'ebetso ea ho khanna haholo.

KakaretsoMorara, haholo-holo
peo le letlalo, li tletse li-antioxidants. Li ka thusa ho fokotsa mali
cholesterol le mofuta oa 2 oa kotsi ea lefu la tsoekere ha o ntse o tsoela bophelo bo botle ba boko.

Ntlha ea bohlokoa

Monokotšoai ke tse ling tsa lijo tse phetseng hantle ka ho fetisisa tseo u ka li jang, kaha li na le lik’hilojule tse fokolang empa li na le fiber e ngata, vithamine C le li- antioxidants.

Li-monokotsoai tse ngata li na le melemo ea bophelo bo botle ba pelo. Tsena li kenyelletsa ho theola khatello ea mali le k'holeseterole, ha o ntse o fokotsa khatello ea mali.

Li kanna tsa thusa ho fokotsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2 ka ho sebetsa joalo ka mekhoa e meng e metle ea lino tse tsoekere tse tsoekere.

Leka ho ja likarolo tse 'maloa tsa monokotsoai ka beke' me u latele mefuta e fapaneng. Ba etsa lijo tse bobebe haholo kapa lijo tse hlabosang tsa hoseng.