Lijo tse 5 tse sireletsang kankere ea senya

Litaba

• 1. Litamati: lycopene
• 2. Linate tsa Brazil: selenium
• 3. Meroho ea Cruciferous: sulforaphane
• 4. Tee e tala: li-isoflavone le polyphenols
• 5. Litlhapi: omega-3

Lijo tse bontšitsoeng ho thibela mofetše oa tšoelesa ea senya ke tse ruileng ka "lycopene", joalo ka tamati le papaya, le tse nang le fiber le li-antioxidants, joalo ka litholoana, meroho, lipeo le linate, tse lokelang ho jeoa khafetsa molemong oa ho tseba ho sebetsa ka thibelo.

Kankere ea tšoelesa ea senya e ama haholo banna ba fetang lilemo tse 40 le nalane ea lelapa ea mofets'e, mme e hokahane le lijo tse nang le lijo tse ntlafalitsoeng joalo ka lijo tse potlakileng, le nama e kang boroso le boroso, mohlala.

Shebella video e buang ka taba ena:

1. Litamati: lycopene

Litamati ke lijo tse ruileng ka ho fetisisa ho lycopene, phepo e nang le matla a maholohali a antioxidant a ho sireletsa lisele tsa tšoelesa ea senya khahlanong le liphetoho tse kotsi, joalo ka likatiso tse sa laoleheng tse hlahang kholo ea hlahala. Ntle le ho thibela mofetše, lycopene e boetse e sebetsa ka ho theola (e mpe) LDL cholesterol le ho sireletsa 'mele mafung a pelo, joalo ka lefu la pelo.

Palo ea lycopene e lokelang ho sebelisoa ho thibela mofetše ke 35 mg ka letsatsi, e lekanang le litamati tse 12 kapa 230 ml ea lero la tamati. Phepo ena e fumaneha haholo ha lijo li le maemong a phahameng a mocheso, ke ka lebaka leo mongobo oa langa le le lej o nang le lycopene ho feta litamati tse sa tsoa khuoa. Ntle le litamati le lihlahisoa tsa tsona, lijo tse ling tse nang le lycopene ke guava, papaya, ciliegia le mahapu.

2. Linate tsa Brazil: selenium

Selenium ke diminerale e fumanoang haholo-holo linate tsa Brazil mme e thusa ho thibela mofetše ka ho nka karolo lefung le hlophisitsoeng la lisele, ho thibela ho ikatisa ha lisele, ho sebetsa joalo ka antioxidant. Ntle le li-chestnut, e boetse e teng lijong tse kang phofo ea koro, lehe la mahe le kana. Bona lijo tse nang le selenium e ngata.

3. Meroho ea Cruciferous: sulforaphane

Meroho ea Cruciferous e kang broccoli, cauliflower, k'habeche, limela tsa Brussels le khale li na le limatlafatsi tse ngata tsa sulforaphane le indole-3-carbinol, limatlafatsi tse nang le phello ea antioxidant le tse hlohlelletsang lefu le hlophisitsoeng la lisele tsa tšoelesa ea senya, ho thibela ho ata ha tsona lihlahala.

4. Tee e tala: li-isoflavone le polyphenols

Li-Isoflavones le polyphenols li na le antioxidant, antiproliferative le e hlasimollang lefu la sele, le tsejoang ka hore ke apoptosis.

Ntle le tee e tala, limatlafatsi tsena li boetse li teng litholoana le meroho e mengata, linaoa tsa soya le veine e khubelu.

5. Litlhapi: omega-3

Omega-3 ke mofuta oa mafura a matle a sebetsang e le anti-inflammatory le antioxidant, a ntlafatsa bophelo ba sele le ho thibela mafu a kang mofetše le mathata a pelo. E fumaneha litlhaping tsa metsi a letsoai joalo ka salmon, tuna le sardine, hape le lijong tse kang flaxseed le chia.

Hammoho le ts'ebeliso e ntseng e eketseha ea litholoana, meroho le tee e tala, ho bohlokoa hape ho fokotsa phepelo ea mafura a mangata, a teng haholo-holo ka nama e khubelu, bacon, boroso tse kang boroso, boroso le ham, lijo tse halikiloeng le lijo tse nang le mafura a mangata a liindasteri, tse kang lasagna le li- pizza tse hoamisitsoeng.

Ntle le lijo, ho bohlokoa ho etsa tlhahlobo ea thibelo ea mofetše oa senya le ngaka ea meno le ho tseba matšoao a pele a lefu lena, hore le tsebe ho tsebahala kapele. Sheba video e latelang eo ho lokelang ho etsoa litlhahlobo: