Mefuta e 5 ea lijo tse loantšang botsofali

Litaba

• 1. Litholoana tsa Citrus, broccoli le tamati
• 2. Lijo-thollo le oli
• 3. Meroho e makhasi a bosehla, lamunu kapa bo bofubelu
• 4. Monokotšoai, veine le tee e tala
• 5. Litholoana tse omisitsoeng, likhoho le lijo tsa leoatleng

Lijo tse sebetsang ka ho fetisisa ho loants'a botsofali pele ho nako ke tse nang le li-antioxidants, joalo ka vithamine A, C le E, carotenoids, flavonoids le selenium, tse khonang ho fokotsa li-radicals tsa mahala. Li-antioxidants tsena li ka fumanoa litholoana, meroho le lithollo tse ngata, e leng lijo tse tlatsetsang ho fokotsa kotsi ea mafu a mangata.

Ho tsofala ke mokhoa oa tlhaho oa 'mele o ka potlakisoang ke khatello ea maikutlo, tšilafalo, ho pepesehela letsatsi le chefo, ka hona bohlokoa ba li-anti-oxidants, tse bohlokoa ho loantseng li-radicals tsa mahala, tse susumetsoang ke lintlha tsena. Ntle le moo, lintho tse ling tse teng lijong tse sebelisitsoeng le tsona li ka potlakisa botsofali, ka hona lijo tsena li lokela ho qojoa.

1. Litholoana tsa Citrus, broccoli le tamati

Litholoana tsa litholoana le litholoana tse nang le 'mala haholo joalo ka limango, lamunu, perekisi, acerola, papaya, mahapu le guava le meroho e kang broccoli, tamati, pelepele le khale li na le vithamine C e ngata, e tsejoang hape e le ascorbic acid, e leng anti -xidizing ea bohlokoa. moemeli, e ngata haholo 'meleng, haholo letlalong.

Vithamine ena e bohlokoa molemong oa ho kopanya collagen, e rata microcirculation, e fokotsa ts'ebetso ea letlalo hape e thusa ho sireletsa letlalo mahlaseling a letsatsi.

2. Lijo-thollo le oli

Limela tse ling tsa lijo-thollo le lioli tsa tsona, joalo ka likokoana-hloko tsa koro, poone, soya le linate le lijo tse kang mahe, sebete, nama, tlhapi le lihlahisoa tsa lebese li na le vithamine E e ngata, e leng vithamine e qhibilihang mafura e sirelletsang lisele ho tsoa lipid peroxidation. hape e tsitsisa lera la likarolo tse ling tsa lisele.

Ntle le moo, joalo ka vithamine C, vithamine E e boetse e thusa ho sireletsa letlalo mahlaseling a letsatsi. Ithute ka mesebetsi e meng ea vithamine E 'meleng.

3. Meroho e makhasi a bosehla, lamunu kapa bo bofubelu

Lijo tse kang meroho e makhasi le mosehla, 'mala oa lamunu kapa o mofubelu meroho le litholoana tse kang litamati, squash, pelepele le lilamunu li ruile li-carotenoids, tse nang le thepa e thibelang likokoana-hloko.

Carotenoids, haholo-holo lycopene, e na le bokhoni ba ho thibela tšenyo e bakoang ke li-radicals tsa mahala.

4. Monokotšoai, veine le tee e tala

Litholoana tse khubelu, joalo ka acerola, fragola, beri le açaí, ke lijo tse nang le flavonoids, lintho tse nang le seabo se seholo ho thibeleng botsofali pele ho nako.

Ntle le moo, veine, tee e ntšo, tee e tala le soya ke lijo / lino tse nang le flavonoids, leha ho le joalo, tse ling tsa tsona li lokela ho kenoa ka tekano.

5. Litholoana tse omisitsoeng, likhoho le lijo tsa leoatleng

Selenium, e teng lijong tse kang litholoana tse omisitsoeng, likhoho, lijo tsa leoatleng, konofolo, tamati, poone, linaoa tsa soya, lensisi, tlhapi le li-crustaceans, hape ke anti-oxidant e matla e sirelletsang lera la sele, li-acid tsa nucleic le liprotheine khahlano le ho senyeha ke li-radicals tsa mahala.

Ntle le moo, lithuto tse 'maloa li paka hore selenium e thibela ho hlaha ha tšenyo ea DNA e bakoang ke mahlaseli a UV. Fumana melemo eohle ea selenium.