Lijo tse thibelang mofetše

Litaba

• 1. Brokoli
• 2. Letsoai la tamati
• 3. Meroho ea Beet le pherese
• 4. Nate ea Brazil
• 5. Tee e tala
• 6. Soy
• 7. Litlhapi tsa leoatleng

Ho na le lijo tse 'maloa tse ka kenyelletsoang letsatsi le letsatsi, ka mekhoa e fapaneng, lijong le tse thusang ho thibela mofetše, haholo litholoana le meroho, hammoho le lijo tse ruileng omega-3 le selenium.

Ketso e khahlanong le mofets'e ea lijo tsena e bakoa haholo ke hore li na le matla a maholo a antioxidant 'meleng, e sirelletsang lisele tšenyo e bakiloeng ke li-radicals tsa mahala ka ho liehisa kapa ho thibela oxidation ea tsona, ntle le ho thibela liphetoho ho DNA ea lisele tse thabela ho theoa ha lihlahala.

Lijo tse ling tse ka thusang ho thibela mofetše, neng kapa neng ha li kenyelletsoa lijong tse phetseng hantle le tse fapaneng ebile li amahanngoa le mekhoa e metle ea bophelo, ke:

1. Brokoli

Broccoli e ruile li-sulforaphanes le li-glucosinolates, lintho tse sebetsang joalo ka li-antioxidants, tse sirelletsang lisele liphetohong tsa DNA nakong ea katiso ea tsona. Lijo tsena li boetse li thusa ho laola apoptosis, e leng lefu le hlophisitsoeng la lisele, ha li na le bofokoli kapa phetoho tšebetsong ea tsona.

Ntle le broccoli, meroho e meng le eona e ruile linthong tsena, joalo ka cauliflower, k'habeche, limela tsa Brussels, arugula le turnip, mme ho khothaletsoa hore litšebeletso tsa meroho ena tse 5 kapa ho feta li jeoe ka beke.

Boithuto bo bong ba mahlale bo bontša hore ts'ebeliso ea lijo tsena e ka fokotsa menyetla ea mefuta e 'maloa ea mofetše, haholo-holo ea mala, matšoafo, mala le mofetše oa matsoele.

2. Letsoai la tamati

Litamati li ruile lycopene, e leng e 'ngoe ea li-antioxidants tse matla ka ho fetisisa' meleng ebile e na le phello e netefalitsoeng ho thibela mofetše, haholoholo mofetseng oa tšoelesa ea senya.

Lycopene e fumanoa ka bongata ho mongobo oa langa le le lej, e nang le 55.45 mg ea lycopene ka ligrama tse 100, ho fapana le tamati e tala, e nang le 9.27 mg, le lero la langa le le lej, e nang le 10,77 mg ea lycopene, ntle le taba ea hore ho monya ha lycopene ho phahame ha tamati e phehiloe.

Lycopene ke carotenoid e netefatsang 'mala o mofubelu lijong tse kang tamati, guava, mahapu, persimmon, papaya, mokopu le pepere e khubelu. Hlahloba melemo e meng ea tamati.

3. Meroho ea Beet le pherese

Meroho e pherese, e khubelu, e pinki kapa e putsoa e na le li-anthocyanin, lintho tse sebetsang joalo ka li-antioxidants le tse sirelletsang DNA ea lisele khahlanong le liphetoho, ntle le ho ba le litlamorao tse khahlanong le ho ruruha le li-prebiotic 'meleng.

Lintho tsena li teng lijong tse kang k'habeche e khubelu, eiee e khubelu, eggplant, radish, li-beet, hammoho le litholoana tse kang açaí, raspberry, blackberry, blueberry, fragola, ciliegia, morara le plum.

4. Nate ea Brazil

Linate tsa Brazil li ruile ka selenium, phepo e sebetsang 'meleng joalo ka anti-inflammatory ebile e matlafatsa sesole sa' mele, e nka karolo lits'ebetsong tse 'maloa tse ntlafatsang tšebetso ea lisele le tlhahiso ea matla' meleng. Ho phaella moo, diminerale ena e na le phello ea antioxidant 'meleng, e thibela ho thehoa ha li-radicals tsa mahala.

Ntle le mofetše oa matsoele, selenium e thusa ho thibela mofetše oa sebete, senya le senya, hape e teng lijong tse kang nama, likhoho, broccoli, onion, konofolo, likomkomere, kh'abeche le lijo tsa leoatleng.

5. Tee e tala

Tee e tala e ruile metsoako ea phenolic, haholo-holo li-flavonoids le likatekine, tse sebetsang joalo ka li-antioxidants le li-anti-inflammatories, tse matlafatsang cell apoptosis, e leng lefu le hlophisitsoeng la lisele tse hlahisang phetoho e itseng ts'ebetsong ea tsona.

Ntle le moo, li-catechin le tsona li bonahala li fokotsa ho ata ha methapo ea mali, ho fokotsa kholo ea hlahala, ho thibela mefuta e fapaneng ea mofetše, haholo senya, masapo, sefuba, matšoafo, ovary le senya.

Likatechine le tsona li teng ka tee e tala le tee e tšoeu, tse tsoang semeleng se le seng le tee e tala, the Camellia sinensis. Bona thepa e 'ngoe ea tee e tala le mokhoa oa ho e lokisa.

6. Soy

Soy le metsoako ea eona, e kang tofu le seno sa soya, li na le lintho tse ngata tse bitsoang phytoestrogens, tse tšoanang le estrogen, hormone e hlahisoang ka tlhaho ke basali ho tloha bocheng.

Kahoo, li-phytoestrogens li hlolisana le lihormone tsa 'mele, li baka botsitso bo ntlafetseng ba lihormone, li thibela nts'etsopele ea lisele tsa mofetše. Ntlha ea bohlokoa ho fumana melemo ena ke ho khetha tšebeliso ea soya ea manyolo, e hlahisoang ntle le meriana e bolaeang likokonyana le lisebelisoa tsa lijo.

Leha ho le joalo, ho bohlokoa ho bolela hore batho ba kotsing e kholo ea mofetše oa matsoele kapa ba hlahelang lihlahala tse itšetlehileng ka estrogen ba lokela ho qoba lijo tse nang le phytoestrogens, hobane lithuto tse ling li fana ka maikutlo a hore ts'ebeliso ea mofuta ona oa lijo e ka tsosa nts'etsopele ea mofuta ona oa lijo. mofuta oa hlahala ho batho ba kotsing.

7. Litlhapi tsa leoatleng

Litlhapi tsa metsi a letsoai, joalo ka tuna, sardine le salmon, li ruile omega-3, mafura a phetseng hantle a sebetsang joalo ka anti-inflammatory 'meleng. Ho feta moo, litlhapi li boetse li na le vithamine D, e hokahantsoeng le taolo e betere ea lihormone le thibelo ea mofetše oa matsoele, mala le mala. Ithute haholoanyane ka bohlokoa ba vithamine D.