Lijo tse 10 tsa ho felisa masapo

Litaba

• 1. Tamati
• 2. Avocado
• 3. Nate ea Brazil
• 4. Flaxseed
• 5. Litlhapi tsa salmone le tse mafura
• 6. Litholoana tse khubelu le tse pherese
• 7. Mahe
• 8. Broccoli
• 9. Tee e tala
• 10. Lihoete

Lijo tse ling tse ka sehloohong tse thibelang botsofali ba sele le ho liehisa ho hlaha ha masele ke linate, monokotsoai, avocado le salmon.

Lijo tsena li na le li-antioxidants tse sebetsang ho loantša botsofali pele ho nako le ho ntlafatsa bophelo bo botle ba letlalo, ntle le ho ba le limatlafatsi tse lumellang tlhahiso e nepahetseng ea lisele.

Lijo tse 10 tse holimo ke tsena tse loantšang makhopho le ho ithuta ho li sebelisa.

1. Tamati

Litamati li ruile haholo ka lycopene, e leng e 'ngoe ea li-antioxidants tse matla ka ho fetisisa tsa tlhaho. Lycopene e thusa ho sireletsa letlalo liphellong tsa khanya ea letsatsi 'me, hammoho le vithamine C, e fumanehang le tamati, e etsa tšitiso e kholo khahlano le makhopo le mabala a bakoang ke mahlaseli a letsatsi.

Li-Lycopene li fumaneha ka bongata lijong tse tsoang ho litamati tse fumaneng kalafo ea mocheso joalo ka sopho ea tamati. Kahoo, se loketseng ke ho ja bonyane likhaba tsa khaba tse 5 tsa tamati ea langa le le lej ka letsatsi.

2. Avocado

E se e sebelisoa haholo ho litlolo le lihlahisoa tsa botle, avocado e na le vithamine E e ngata, e sebetsang e le antioxidant e matla ho feta vithamine C, le livithamini tsa B, tse bohlokoa bakeng sa ho ikatisa ha lisele.

Kahoo, motsoako ona oa livithamini o rata ntlafatso e potlakileng le e phetseng hantle ea letlalo, e o boloka o le monyane nako e teletsana. Ho fumana melemo ena, o lokela ho ja likhaba tse 2 tsa avocado ka letsatsi.

3. Nate ea Brazil

Linate tsa Brazil ke o mong oa mehloli ea mantlha ea selenium, diminerale e thusang ho laola tlhahiso ea lihormone 'meleng, e sirelletsang sele ea DNA mme e sebetsa e le antioxidant.

Ntle le moo, linate tsa Brazil li ruile ka omega-3s, 'me melemo ea tsona e se e fumanoe ka ho ja yuniti e le' ngoe ea li-chestnut ka letsatsi. Bona melemo eohle ea linate tsa Brazil.

4. Flaxseed

Flaxseed ke o mong oa mehloli ea mantlha ea omega-3 'musong oa limela, hape le ho ba le fiber e ngata le ho thusa ho theola boima ba' mele, bo thusang ho felisa letlalo le boreleli le se nang bophelo.

Ho rua molemo haholo ho eona, o lokela ho ja folaxe e sithabetseng ka sebopeho sa phofo mme, ha ho khoneha, o silakanye peo ka nako ea ts'ebeliso. Morero ke ho ja bonyane likhabapo tse 2 ka letsatsi, tse ka eketsoang ka lijo-thollo, li-yoghur kapa livithamini.

5. Litlhapi tsa salmone le tse mafura

Litlhapi tse mafura tse kang saalmon, tuna le sardine li ruile omega-3, mofuta oa mafura a thusang ho fokotsa ho ruruha 'meleng, ho nosetsa letlalo le ho le sireletsa tšenyo ea mahlaseli a UVB, a nang le tšusumetso e kholo botsofaling ba letlalo pele ho nako. ponahalong ya matheba.

Morero ke ho ja litlhapi tsena bonyane makhetlo a 3 ka beke, hammoho le phepo e nepahetseng e nang le mafura, likhoele le metsi.

6. Litholoana tse khubelu le tse pherese

Litholoana tse khubelu joalo ka fragole, tse tala le li-blueberries li na le li-anthocyanin tse ngata, metsoako e thusang ho boloka collagen ea letlalo, ho boloka sebopeho le ho thibela ho senyeha ha eona.

Ntle le moo, li-anthocyanins li eketsa phello ea antioxidant ea vithamine C, e tlatsetsang ho bophelo ba letlalo. Tšebeliso e khothalletsoang ke tholoana e khubelu e le 'ngoe ka letsatsi, e ka lekanyetsoang joalo ka li-unit tse 10 ka letsatsi.

7. Mahe

Mahe ke mohloli o felletseng oa liprotheine, a ruileng li-amino acid glycine, proline le lysine, metsoako ea bohlokoa bakeng sa tlhahiso ea collagen, ntho e fanang ka ts'ehetso le ho tiea letlalong.

Ho eketsa ho monya liprotheine tsa mahe ka maleng, e lokela ho jeoa e felletse, ho kenyeletsoa le yolk.

8. Broccoli

Meroho e metala e kang broccoli le spinach ke mehloli ea limatlafatsi tse kang vithamine C, carotenoids le coenzyme Q10, kaofela li bohlokoa bakeng sa bophelo bo botle le ho hlahisa lisele tsa letlalo.

Melemo ea eona e fumanoa haholo-holo ha broccoli e le manyolo ebile e futhumetse habobebe.

9. Tee e tala

Ntle le ho u thusa ho theola boima ba 'mele, tee e tala e boetse e kenya letsoho ho nosetsweng ha letlalo le bophelo bo botle ka lebaka la likatekine tse nang le matla a mangata a khahlanong le ho ruruha.

Ho ntša likatekine ka tee, makhasi a tee a ommeng a lokela ho belisoa bonyane metsotso e 5 ka metsing pele a tima mollo. Ithute ho noa tee e tala ho theola boima ba 'mele.

10. Lihoete

Lihoete ke o mong oa mehloli ea mantlha ea phepo ea beta-carotene, phepo e sirelletsang letlalo khahlanong le botsofali bo bakoang ke khanya ea letsatsi. Phepo ena e fumaneha ka bongata bo holimo ho lihoete tsa manyolo, tse lokelang ho jeoa ka mokhoa o sa tsoakoang, tse kenyellelitsoeng ho lisalate le maro. Bona hape Mokhoa oa ho etsa lijo tse nang le collagen e ngata.