9 Lijo Tse Bohloko Tse U Lokelang

Litaba

• 1. Melon e Bohloko
• 2. Meroho ea Cruciferous
• 3. Dandelion Meroho
• 4. Peeling ea Citrus
• 5. Cranberries
• 6. Cocoa
• 7. Kofi
• 8. Tee e Tala
• 9. Veine e Khubelu
• Ntlha ea Bohlokoa

Lijo tse bohloko ka linako tse ling li fumana rap e mpe lefatšeng la litloaelo kaha litatso tsa bona tse matla li ka ba sieo ho batho ba khethang.

Leha ho le joalo, lijo tse babang li na le phepo e makatsang 'me li na le lik'hemik'hale tse fapaneng tse thehiloeng limela tse nang le melemo ea bohlokoa bophelong.

E meng ea melemo ena e kenyelletsa kotsi e tlase ea mafu a mangata - ho kenyeletsoa mofetše, lefu la pelo le lefu la tsoekere - le mala a matle, bophelo bo botle ba mahlo le sebete.

Lijo tse 9 tse bohloko tse loketseng bophelo ba hau ke tsena.

1. Melon e Bohloko

Mahapu a bohloko ke lehapu le botala, le bumpy, le bopehileng joaloka likomkomere le latsoang ho baba haholo.

E jeoa linaheng tsa Asia, Afrika le Caribbean empa ha e ratoe haholo libakeng tse ling.

Mahapu a bohloko a tletse likhemik'hale tse nang le likokoana-hloko tse kang li-triterpenoids, polyphenols le flavonoids tse bontšitsoeng hore li liehisa kholo ea mefuta e fapaneng ea mofets'e lithutong tsa liteko le liphoofolong tsa liphoofolo (,).

E boetse e sebelisoa meriana ea tlhaho ho thusa ho theola tsoekere maling ho batho ba nang le lefu la tsoekere.

Phuputso e le 'ngoe ea libeke tse 4 e fumane hore ho ja mahapu a ommeng a 2 000 a omisitsoeng, a phofshoana letsatsi le leng le le leng ho theola haholo maemo a tsoekere ea mali ho batho ba nang le lefu la tsoekere - leha ho le joalo eseng joalo ka sethethefatsi se tloaelehileng sa lefu la tsoekere ().

Tlhahlobo e kholo e fumane litholoana tse tsoakaneng bathong mme e netefalitse hore bopaki ha boa lekana ho khothaletsa litlatsetso tse bohloko tsa mahapu ho batho ba nang le lefu la tsoekere.

Joalo ka lijo tse bohloko haholo, mahapu a babang a na le li-antioxidants, tse thusang ho thibela tšenyo ea lisele e bakoang ke li-radical mahala mme e ka fokotsa kotsi ea lefu la pelo le lefu la tsoekere (,,).

Kakaretso Melon e bohloko e tletse ka lik'hemik'hale tsa tlhaho tse ka thusang ho thibela mofetše, ho fokotsa khatello ea mali le ho theola tsoekere maling.

2. Meroho ea Cruciferous

Lelapa la cruciferous le na le meroho e mengata e latsoehang habohloko ho kenyelletsa le broccoli, limela tsa Brussels, k'habeche, khale, radishes le arugula.

Lijo tsena li na le metsoako e bitsoang li-glucosinolate, tse ba fang tatso e bohloko ebile ba ikarabella bakeng sa melemo ea bona e mengata ea bophelo bo botle ().

Liphuputso tsa lipompo tsa liteko le tsa liphoofolo li bonts'itse hore li-glucosinolate li ka liehisa kholo le ho ata ha lisele tsa mofetše, empa liphetho tsena ha lia phetoa khafetsa lithutong tsa batho (,,).

Le ha tlhaiso-leseling e ngoe e bontša hore batho ba jang meroho e mengata ea cruciferous ba na le kotsi e tlase ea mofetše, ha se lithuto tsohle tse lumellanang (,).

Bafuputsi ba bang ba lumela hore phapang ena e kanna ea ba ka lebaka la liphapang tsa lefutso lipakeng tsa batho, hammoho le phapang ea tlhaho maemong a glucosinolate ka lebaka la maemo a holang a meroho le mekhoa ea ho pheha. Ho hlokahala lipatlisiso tse ling (,).

Ntle le litlamorao tse ka bang teng tsa ho loants'a mofets'e, li-glucosinolate meroho ea cruciferous li thusa li-enzyme tsa sebete ho sebetsana le chefo hantle, ho fokotsa litlamorao tse mpe 'meleng oa hau.

Le ha ho se likhothaletso tsa semmuso tse behiloeng, lipatlisiso tse ling li fana ka maikutlo a hore ho ja bonyane li-servings tse hlano tsa meroho ea cruciferous ka beke ho fana ka melemo e mengata ea bophelo bo botle ().

Kakaretso Meroho ea Cruciferous e kang broccoli le k'habeche e na le metsoako e matla e loantšang mofets'e mme e ka ntlafatsa bokhoni ba sebete sa hau ba ho sebetsana le chefo.

3. Dandelion Meroho

U kanna oa nahana hore li-dandelion ke lehola la serapa feela, empa makhasi a tsona aa jeoa ebile a na le phepo e ntle.

Meroho ea Dandelion e boholo bo mahareng, makhasi a matala ka mokhoa o makatsang o nang le methapo e sa tloaelehang. Li ka jeoa li le tala ka lisalateng, li natefeloa e le sejana se lehlakoreng kapa li kenyelelitsoe ka sopho le li-pasta.

Ha li le bohloko haholo, meroho ea dandelion hangata e lekanngoa le litatso tse ling tse kang konofolo kapa sirilamunu.

Leha ho na le lipatlisiso tse fokolang mabapi le melemo e itseng ea bophelo bo botle ba meroho ea dandelion, li na le livithamini le liminerale tse ngata, ho kenyeletsoa calcium, manganese, iron le livithamini A, C le K (15).

Li boetse li na le carotenoids lutein le zeaxanthin, tse sirelletsang mahlo a hau ho leihlo le ho holofala ha macular ().

Ho feta moo, meroho ea dandelion ke mohloli o moholo oa li-prebiotic inulin le oligofructose, tse khothalletsang kholo ea libaktheria tsa mala tse phetseng hantle ().

Kakaretso Meroho ea Dandelion e na le livithamini le liminerale tse ngata, e na le li-carotenoid tse thusang bophelo bo botle ba mahlo ebile ke mohloli oa li-prebiotic tse khothalletsang kholo ea libaktheria tse phetseng hantle.

4. Peeling ea Citrus

Le ha nama le lero la litholoana tsa sitrase joalo ka lialmone, lilamunu le litholoana tsa morara li na le tatso e monate kapa tart, lekhapetleng le tšoeu le bosoeu bo bohloko.

Sena se bakoa ke boteng ba li-flavonoids, tse sirelletsang litholoana hore li se jeoe ke tse senyang lijalo empa li na le melemo e mengata ea bophelo bo botle bathong.

Ebile, makhapetla a lilamunu a na le li-flavonoids tse ngata ho feta karolo efe kapa efe ea litholoana ().

Li-flavonoids tse peli tse ngata ka ho fetisisa tsa citrus ke hesperidin le naringin - tseo ka bobeli e leng li-antioxidants tse matla (19).

Teko ea liteko le phoofolo e fana ka maikutlo a hore li-citrus flavonoids li ka thusa ho loants'a mofetše ka ho fokotsa ho ruruha, ho ntlafatsa ts'oaetso le ho liehisa kholo le ho ata ha lisele tsa mofetše, empa lipatlisiso tsa batho lia hlokahala ().

Haeba u ka rata ho kenyelletsa lekhapetla la sitrase lijong tsa hau, e ka grated mme ea natefeloa e le sehlaha, se omisitsoeng mme se sebelisetsoe metsoako ea ho noka kapa esita le ho natefisoa ebe se eketsoa ho li-dessert.

Kakaretso Peel ea Citrus e na le tatso e bohloko ka lebaka la litlolo tsa eona tse ngata tsa flavonoids. Li-antioxidants tse matla li ka fokotsa ho ruruha le ho thusa ho itšireletsa khahlanong le mofetše.

5. Cranberries

Li-cranberries ke li-monokotsoai tse khubelu tse bohloko tse ka natefeloang li le tala, li phehiloe, li omisitsoe kapa li entsoe ka lero.

Li na le mofuta oa polyphenol o tsejoang e le mofuta-A proanthocyanidins, o ka thibelang libaktheria ho khomarela bokaholimo, joalo ka lisele tsa mmele oa hau.

Sena se ka ba molemo bakeng sa ho fokotsa ho bola ha leino la baktheria, ho fokotsa menyetla ea H. pylori tšoaetso ka mpeng esita le ho thibela E. coli Ts'oaetso ka maleng a hao le ka mosese (,,,).

Le ha boholo ba lithuto tsena li ne li etsoa ka methopong ea liteko kapa liphoofolong, litholoana tsa lipatlisiso tsa batho lia ts'episa.

Phuputso e 'ngoe ea matsatsi a 90 e fumane hore ho noa linoelo tse ka bang likopi tse peli (500 ml) tsa lero la cranberry letsatsi le leng le le leng ho thusitse ho felisa H. pylori tšoaetso ea mpa ka makhetlo a mararo ka katleho ho feta placebo ().

Boithuto bo bong bo bontšitse hore tekanyetso ea letsatsi le letsatsi ea lipilisi tsa cranberry tse nang le bonyane 36 mg ea proanthocyanidins e ka fokotsa haholo maqhubu a tšoaetso ea mosese (UTIs), haholo ho basali (,,,).

Ntle le lithibela-mafu tsa tsona, li-cranberries li na le li-antioxidants tse ngata tse hlollang. Ebile, li na le thollo e phahameng ka ho fetisisa ho tse 24 tsa litholoana tse jeoang haholo ().

Sena se ka hlalosa hore na hobaneng ts'ebeliso e tloaelehileng ea lero la cranberry e hokahantsoe le bophelo bo ntlafetseng ba pelo, ho kenyeletsoa le ho ruruha ho fokotsehileng, tsoekere maling, khatello ea mali le maemo a triglyceride ().

Kakaretso Cranberries li na le li-polyphenols le li-antioxidants tse thusang ho thibela mefuta e fapaneng ea ts'oaetso ea baktheria ebile e ka ntlafatsa bophelo ba pelo.

6. Cocoa

Phofo ea cocoa e entsoe ka linaoa tsa semela sa cocoo mme e latsoa bohloko haholo ha e sa tsoekere.

Khafetsa e sebelisoa lijong tse tsoekere tse fapaneng, e kopane le botoro ea cocoa, liqueo tsa cocoa, vanilla le tsoekere ho etsa chokolete.

Lipatlisiso li fumane hore batho ba jang chokolete bonyane makhetlo a mahlano ka beke ba na le kotsi e tlase ea 56% ea lefu la pelo, ha ba bapisoa le ba sa jeng chokolete ho hang ().

Sena se ka etsahala ka lebaka la li-polyphenols le li-antioxidants tse fumanehang cocoa, tse ka holisang methapo ea mali le ho fokotsa ho ruruha, ho sireletsa pelo ea hau ().

Cocoa hape ke mohloli o motle oa liminerale tse 'maloa, ho kenyeletsoa koporo, mankanese, magnesium le tšepe (33).

Phofo ea cocoa e sa tsoekere, cocoa nibs le chokolete e eketsehileng e lefifi li na le palo e phahameng ka ho fetisisa ea li-antioxidants le palo e nyane ea tsoekere. Ka hona, li etsa litlatsetso tse nepahetseng lijong tsa hau ().

Kakaretso Cocoa e na le li-polyphenol, li-antioxidants le liminerale tse ngata, 'me ts'ebeliso e tloaelehileng e ka sireletsa mafu a pelo.

7. Kofi

Kofi ke e 'ngoe ea lino tse tahang ka ho fetesisa lefats'eng ka bophara ebile e le mohloli o kaholimo oa li-antioxidants lijong tsa Amerika ().

Joalo ka lijo tse bohloko haholo, kofi e na le li-polyphenol tse fang tatso ea eona e ikhethang.

E 'ngoe ea li-polyphenol tse ngata ka ho fetisisa kofi ke chlorogenic acid, antioxidant e matla e kanna ea ikarabella bakeng sa melemo e mengata ea bophelo bo botle ba kofi, ho kenyeletsoa ho fokotsa tšenyo ea oxidative le kotsi e tlase ea lefu la pelo le lefu la tsoekere (,,).

Boithuto bo bontša hore ho noa linoelo tsa kofi tse 3-4 ka letsatsi ho ka fokotsa likotsi tsa lefu, mofetše le lefu la pelo ka 17%, 15% le 18% ka ho latellana, ha ho bapisoa le ho se noe kofi ho hang ().

Tlhatlhobo e arohaneng e fumane hore kopi e 'ngoe le e' ngoe ea kofi e sebelisoang ka letsatsi e fokotsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2 ka 7% ().

Phuputso e 'ngoe e boetse e fana ka maikutlo a hore kofi e nang le k'hafeine e ka thusa ho thibela mathata a methapo, ho kenyelletsa lefu la Alzheimer's le Parkinson, empa lipatlisiso tse ling lia hlokahala ho utloisisa hore na hobaneng (,).

Kakaretso Kofi ke mohloli o ruileng oa li-antioxidants le polyphenols. Ho noa linoelo tse 3-4 ka letsatsi ho ka fokotsa menyetla ea lefu, lefu la pelo, lefu la tsoekere le mathata a methapo.

8. Tee e Tala

Tee e tala ke seno se seng se tsebahalang se jeoang lefatšeng ka bophara.

E na le tatso e bohloko ka tlhaho ka lebaka la katekine le polyphenol tse ka hare ho eona.

Katekine e tsebahalang ka ho fetisisa e bitsoa epigallocatechin gallate, kapa EGCG.

Liphuputso tsa li-test-tube le tsa liphoofolo li bonts'a hore EGCG e ka liehisa kholo ea lisele tsa mofetše, empa ha ho hlake hore na e na le phello e ts'oanang ho batho (,).

Le ha lipatlisiso tse ling li bontša hore batho ba noang tee e tala khafetsa ba na le kotsi e tlase ea ho ba le mofetše, ha se lithuto tsohle tse bonts'itseng molemo ().

Tee e tala e boetse e na le li-polyphenol tse fapaneng tse sebetsang joalo ka li-antioxidants le li-anti-inflammatories. Hammoho, metsoako ena e fokotsa tšenyo ea li-radicals tsa mahala le ho fokotsa ho ruruha, ho ka fokotsang kotsi ea lefu la pelo (,,).

Ebile, ho noa kopi e le 'ngoe feela ea tee e tala letsatsi le letsatsi ho amahanngoa le kotsi e ka tlase ho 20% ea tlhaselo ea pelo ().

Khetha tee e tala holim'a mefuta e ntšo kapa e tšoeu bakeng sa tekanyo e phahameng ea li-antioxidants (, 50).

Kakaretso Tee e tala e na le likatekine le li-polyphenol tse fanang ka melemo e mengata ea bophelo bo botle, ho kenyeletsoa le ts'ireletso ea mofetše e ka bang teng le kotsi e tlase ea lefu la pelo.

9. Veine e Khubelu

Veine e khubelu e na le mefuta e 'meli e meholo ea li-polyphenol - proanthocyanidins le li-tannin - tse fang veine' mala o tebileng le tatso e bohloko.

Motsoako oa joala le li-polyphenol tsena li ka fokotsa menyetla ea lefu la pelo ka ho fokotsa ts'oaetso ea k'holeseterole, ho fokotsa ho koala mali le ho holisa methapo ea mali ().

Liphuputso tse ling tse ncha li boetse li bontšitse hore veine e khubelu e ka ba molemo bakeng sa mala a hao.

Phuputso e 'ngoe e nyane e fumane hore ho noa likhalase tse peli tsa veine e khubelu ka letsatsi khoeling e le' ngoe ho ekelitse palo ea libaktheria tse nang le phepo e nepahetseng ().

Ho feta moo, liphetoho tsena libaktheria tsa mala li ne li amahanngoa ka kotloloho le li-cholesterol tse tlase le ho fokotsa ho ruruha.

Melemo e meng ea ho noa veine e khubelu e kenyelletsa nako e telele le kotsi e tlase ea lefu la tsoekere le lefu la masapo ().

Hopola hore ho noa joala ho feta tekano ho ka baka tšenyo ea sebete le mathata a mang a bophelo, kahoo ho lekanyetsa ho bohlokoa.

Kakaretso Veine e khubelu e na le li-polyphenols tse hokahantsoeng le bophelo bo botle ba pelo le mala. Ho noa veine e khubelu le hona ho ka eketsa nako e telele le ho fokotsa menyetla ea lefu la tsoekere le lefu la masapo.

Ntlha ea Bohlokoa

Lijo tse hlabang tse bohloko e mong le e mong o na le melemo ea eona e ikhethang ea bophelo bo botle, ho kenyelletsa ts'ireletso khahlanong le mofetše, lefu la pelo le lefu la tsoekere, hammoho le ho fokotsa ho ruruha le khatello ea mali.

Bongata ba melemo ena e tsoa mefuteng e mengata ea li-polyphenol, tse sebetsang joalo ka li-antioxidants, anti-inflammatories esita le li-prebiotic.

Kaha ho na le mefuta e mengata haholo ea lijo tse babang tseo u ka khethang ho tsona, ho bonolo ho kenyelletsa bonyane tse ling tsa tsona lijong tsa hau ho fumana melemo e mengata ea bophelo bo botle.