Lijo tse 10 tse Khahlanong le ho Tsofala ho Ts'ehetsa 'Mele oa Hau oa 40- le-Beyond

Litaba

• 1. Setsi sa metsi
• 2. Pepere e khubelu ea tšepe
• 3. Papaya
• 4. Li-blueberries
• 5. Broccoli
• 6. Sipinake
• 7. Linate
• 8. Avocado
• 9. Litapole tse monate
• 10. Peo ea kharenate
• Phallela 'mele oa hau ka limatlafatsi tse matla

Letlalo le letle le benyang le qala ka hore na re ja joang, empa lijo tsena tse loantšang botsofali le tsona li ka thusa ho feta moo.

Ha re paka lijo tsa rona ka lijo tse matla tse laetsoeng ke li-antioxidants, mafura a phetseng hantle, metsi le limatlafatsi tsa bohlokoa, 'mele ea rona e tla bontša kananelo ea eona ka setho sa eona se seholohali: letlalo la rona.Ntle le moo, hangata letlalo ke karolo ea pele ea 'mele ea rona ho bonts'a mathata a kahare, mme ho na le ho hongata hoo litlolo, litlolo, limaske le li-serum li ka li etsang pele re hloka ho shebisisa se re susumetsang.

Bafuputsi ba bile ba re ho ja litholoana le meroho ke eona tsela e sireletsehileng ka ho fetisisa ea ho loants'a ponahalo e lerootho le mela e metle. U ikemiselitse ho khanya? Mona ke tse 10 tsa lijo tse loantšang botsofali ho fepa 'mele oa hau bakeng sa khanya e tsoang kahare.

1. Setsi sa metsi

Melemo ea bophelo bo botle ba watercress ha e soetse! Mofuta ona o motle oa:

• khalsiamo
• potasiamo
• mankanese
• phosphorus
• livithamini A, C, K, B-1, le B-2

Watercress e sebetsa e le sebolaya-mafu sa letlalo le kahare ho lisele tsohle tsa 'mele, e leng se etsang hore oksijene e ntlafatsoe ke letlalo. E tletse li-vithamine A le C, li ka nyenyefatsa maqhubu a kotsi a mahala, li thusa ho boloka mela e metle le makhopho a le hole.

Ho leka: Eketsa botala ba 'mala ona o monate ho salate ea hao kajeno bakeng sa letlalo le khanyang le bophelo bo ntlafetseng ka kakaretso!

Botala bona bo monate le bona (joalo ka ha bo bonoa ho li-trout), bo thusa ho sila lijo (thutong e le 'ngoe ea sele), hape bo fana ka tšehetso ea qoqotho ka lebaka la likarolo tsa eona tsa iodine.

2. Pepere e khubelu ea tšepe

Pelepele e khubelu ke eona e busang haholo ha ho tluoa ho botsofaling. Ntle le vithamine C ea tsona e ngata - e ntle bakeng sa tlhahiso ea collagen - pelepele e khubelu ea tšepe e na le li-antioxidants tse matla tse bitsoang carotenoids.

Carotenoids ke li-pigment tse jalang tse ikarabellang bakeng sa mebala e khanyang e khubelu, e mosehla le ea lamunu eo u e bonang litholoana le meroho e mengata. Li na le mefuta e fapaneng ebile li ka thusa ho sireletsa letlalo, tšilafalo le chefo ea tikoloho.

Ho lekaSela pelepele tsa tšepe 'me u li tšele ka har'a senoko se monate, u li kenye ka salate e tala, kapa u li phehe ka cheseho.

3. Papaya

Lijo tsena tse monate tse monate li na le li-antioxidants, livithamini le liminerale tse fapaneng tse ka 'nang tsa thatafatsa letlalo le ho fokotsa ponahalo ea mela e metle le makhopho. Tsena li kenyelletsa:

• livithamini A, C, K, le E
• khalsiamo
• potasiamo
• magnesium
• phosphorus
• Li-vithamine tsa B

Mefuta e mengata ea li-antioxidants tse papaya e thusa ho loants'a tšenyo e mpe ea mahala ebile e ka etsahala. Papaya e boetse e na le enzyme e bitsoang papain, e fanang ka melemo e meng ea ho loantša botsofali ka ho sebetsa e le e 'ngoe ea li-anti-inflammatory tsa tlhaho. E boetse e fumanoa lihlahisoa tse ngata tsa exfoliating.

Ee, ho ja papaya (kapa ho sebelisa lihlahisoa tse nang le papain) ho ka thusa 'mele oa hau ho tšolla lisele tsa letlalo tse shoeleng, ho o siea ka letlalo le khanyang le le khanyang!

Ho leka: Tshela lero la kalaka e sa tsoa khuoa holim'a poleiti e kholo ea papaya e le karolo ea lijo tsa hau tsa hoseng kapa u etse mask ka papaya lapeng bosiung bo latelang ba hau!

4. Li-blueberries

Li-blueberries li na le livithamini A le C tse ngata, hammoho le antioxidant e nyelisang lilemo e bitsoang anthocyanin. Sena ke sona se fang blueberries 'mala oa bona o botala bo botala.

Tsena li ka thusa ho sireletsa letlalo ho senyeha ka lebaka la letsatsi, khatello ea maikutlo le tšilafalo ka ho lekola karabelo ea ho ruruha le.

Ho leka: Lahlela tholoana ena e monate, e nang le tsoekere e tlaase ka hare ho smoothie ea hoseng kapa sekotlolo sa litholoana, 'me e ke e fane ka setebele se setle!

5. Broccoli

Broccoli ke matla a khahlanong le ho ruruha, a khahlanong le botsofali a nang le:

• livithamini C le K
• mefuta e fapaneng ea li-antioxidants
• faeba
• folate
• lutein
• khalsiamo

'Mele oa hau o hloka vithamine C bakeng sa tlhahiso ea collagen, protheine e ka sehloohong letlalong e e fang matla le ho saroloha.

Ho leka: U ka ja broccoli e tala bakeng sa seneke se potlakileng, empa haeba u na le nako, u futhumale butle pele u ja. Ho tloha ho longoa ka bohlasoa ho isa ho lisoso tsa pesto, ho pheha broccoli ho hlile ho thusa ho lokolla melemo e meng ea bophelo bo botle bakeng sa 'mele oa hau.

Lutein ea limatlafatsi, ho baballa ts'ebetso ea mohopolo oa boko, hammoho le vithamine K le calcium (tse bohlokoa bakeng sa bophelo bo botle ba masapo le thibelo ea lefu la masapo). Na ho na le letho leo veggie e khahlanong le botsofali e ke keng ea e etsa?

6. Sipinake

Sipinachi se na le metsi a mangata haholo ebile se na le li-antioxidants tse thusang ho kenya moea le ho tlatsa 'mele oohle. E boetse e ruile ka:

• livithamini A, C, E, le K
• magnesium
• tšepe ea heme e thehiloeng limela
• lutein

Sehlahisoa sena se nang le vithamine ea C e tala se nang le makhasi a mangata se ntlafatsa tlhahiso ea collagen ho boloka letlalo le tiile ebile le boreleli. Empa ha se hoo feela. Vithamine A eo e fanang ka eona e ka khothaletsa moriri o matla, o benyang, ha vithamine K e thusa ho fokotsa ho ruruha liseleng.

Ho leka: Kenya sipinake ka letsoho ho smoothie, salate kapa saute. Maikutlo a mang? Sheba lipepepe tseo re li ratang ka ho fetisisa tsa sepinichi, ho kenyelletsa le li-chips tsa spinach le li-burger tsa cheesy.

7. Linate

Linate tse ngata (haholo-holo lialmonde) ke mohloli o moholo oa vithamine E, e ka thusang ho lokisa lisele tsa letlalo, ho boloka mongobo oa letlalo le ho sireletsa letlalo mahlaseling a kotsi a UV. Li-walnuts esita le omega-3 fatty acids e khahlanong le ho ruruha e ka thusang:

• matlafatsa lera la letlalo
• sireletsa kgahlanong le tshenyo ya letsatsi
• fa letlalo khanya e ntle ka ho boloka mokoallo oa eona oa tlhaho oa oli

Ho leka: Fafatsa motsoako oa linate holim'a lisalate tsa hau, kapa u je tse seng kae joaloka seneke. Se ke oa tlosa letlalo, joalo ka ha lithuto li bontša hore li-antioxidants li lahlehile ntle le letlalo.

• ho fokotsa kotsi ea lefu la pelo (walnuts) le mofuta oa 2 oa lefu la tsoekere (pistachios)
• thibelo e ka bang teng ea ho fokotseha ha tsebo ho batho ba baholo (lialmonde)

8. Avocado

Li-avocado li na le mafura a mangata a loantšang mafura a khothalletsang letlalo le boreleli, le boreleli. Li na le limatlafatsi tse fapaneng tsa bohlokoa tse ka kenyeletsang:

• livithamini K, C, E, le A
• Li-vithamine tsa B
• potasiamo

Lintho tse ngata tse nang le vithamine A li-avocado li ka re thusa ho tšolla lisele tsa letlalo tse shoeleng, tsa re siea ka letlalo le letle le khanyang. Lintho tsa bona tsa carotenoid li kanna tsa thusa ho thibela chefo le tšenyo e tsoang mahlaseling a letsatsi hape li thusa ho itšireletsa khahlanong le mofetše oa letlalo.

Ho leka: Lahlela avocado e 'ngoe ka salate, smoothie, kapa e je feela ka khaba. Feela ha u ne u nahana hore u lekile mekhoa eohle ea ho ja avocado, re na le tse ling tse 23. U ka e leka ka lihlooho joalo ka maske e hlollang ea mongobo ho loants'a ho ruruha, ho fokotsa bofubelu, le ho thusa ho thibela makhopo!

9. Litapole tse monate

'Mala oa lamunu oa litapole o tsoa ho antioxidant e bitsoang beta-carotene e fetotsoeng ho ba vithamine A. e ka thusa ho khutlisa botsitso ba letlalo, ho khothaletsa phaello ea lisele tsa letlalo, mme qetellong e tlatsetse letlalong le bonojana le bocha.

Meroho ena e monate ea motso hape ke mohloli o moholo oa livithamini C le E - tseo ka bobeli li ka sirelletsang letlalo la rona ho li-radical tse kotsi tse bolokang le ho boloka 'mala oa rona o khanya.

Ho leka: Koahela e 'ngoe ea lipepepe tsa litapole tse tla u fa lijo tsa hoseng kapa papali ea seneke joaloka e' ngoe. Thanksgiving ha se eona feela nako ea ho eketsa veggie ena lijong tsa hau!

10. Peo ea kharenate

Likharenate li 'nile tsa sebelisoa ka makholo a lilemo e le tholoana ea meriana e folisang. E na le vithamine C e phahameng 'me likharenate li ka sireletsa' mele ea rona ho tsoa tšenyo e mpe ea mahala le ho fokotsa maemo a ho ruruha tsamaisong ea rona.

Litholoana tsena tse phetseng hantle li boetse li na le motsoako o bitsoang punicalagins, o ka thusang ho boloka collagen letlalong, ho liehisa matšoao a botsofali.

Ho leka: Fafatsa mahakoe ana a monate holim'a salate ea lesea la sepinichi sa lepa bakeng sa kalafo e loantšang botsofali!

Patlisiso e boetse e bonts'itse hore motsoako o bitsoang, o hlahisoang ha likharenate li sebelisana le mala a baktheria, o ka nchafatsa mitochondria. E ne e bile lithutong tsa likhoto.

Phallela 'mele oa hau ka limatlafatsi tse matla

Ka ho iphepa ka lijo tsena tse loantšang botsofali, re ka fumana mafura a ho shebahala le ho ikutloa re le betere.

Haeba u batla limela tse ling tse monate ho li leka, khetha litholoana le meroho e tebileng ka 'mala. Moriti o ruileng hangata ke sesupo sa bokhoni bo matla ba ho loana ho boloka letlalo la hau le phetse hantle hape le phela hantle. Mebala e mengata eo u ka e lekanang poleiting ea hau, e tla ba betere.

Ke nako ea ho fokotsa matšoao a botsofali le ho khanya ka 'nete ho tsoa kahare!

Nathalie Rhone, MS, RDN, CDN ke setsebi sa phepo e nepahetseng le setsebi sa phepo ea meriana se nang le BA in Psychology e tsoang Univesithing ea Cornell le MS ho Clinical Nutrition e tsoang Univesithing ea New York. Ke eena mothehi oaPhepo e nepahetseng ke Nathalie LLC, tloaelo ea phepo e ikemetseng New York City e shebaneng le bophelo bo botle le bophelo bo botle ka ho sebelisa mokhoa oa ho kopanya, leLijo tsohle tse ntle, cha ea litaba tsa sechaba le bophelo bo botle. Ha a sa sebetse le bareki ba hae kapa mererong ea litaba, o ka mo fumana a tsamaea le monna oa hae le mini-Aussie, Brady.