Litholoana tse 7 tse monate tse putsoa tse nang le melemo ea bophelo bo botle

Litaba

• 1. Li-blueberries
• 2. Li-blackberry
• 3. Maqheku
• 4. Morara oa Concord
• 5. Li-currants tse ntšo
• 6. Li-plums tsa Damson
• 7. Litamati tse putsoa
• Ntlha ea bohlokoa

Litholoana tse putsoa li fumana 'mala oa tsona o phatsimang ke metsoako e metle ea limela e bitsoang polyphenols.

Haholo-holo, li na le li-anthocyanin tse ngata, e leng sehlopha sa li-polyphenols tse fanang ka li-hues tse putsoa ().

Leha ho le joalo, metsoako ena ha e felle feela ka 'mala.

Patlisiso e fana ka maikutlo a hore lijo tse nang le li-anthocyanin tse ngata li ka khothaletsa bophelo bo botle ba pelo le ho fokotsa menyetla ea botenya, mofuta oa 2 lefu la tsoekere, mofetše o itseng le mafu a mang ().

Mona ke litholoana tse 7 tse monate tse putsoa tse nang le melemo e matla ea bophelo bo botle.

1. Li-blueberries

Blueberries e monate ebile e tletse limatlafatsi.

Li na le lik’hilojule tse tlaase, li na le fiber e ngata, ’me li jere limatlafatsi tse hlokahalang, tse kang mankanese le livithamini C le K ().

Monokotšoai ona o monate o boetse o na le li-anthocyanin tse ngata, tse nang le li-antioxidants tse thusang ho sireletsa lisele tsa hau khahlano le limolek'hule tse sa tsitsang tse bitsoang free radicals (,,).

Ho ea ka phuputso e 'ngoe ho banna ba 10 ba phetseng hantle, li-antioxidants tse fanoeng ka linoelo tse ka bang 2 (300 grams) tsa li-blueberries li ka sireletsa DNA ea hau hanghang khahlanong le tšenyo e mpe ea mahala ().

Ntle le moo, lipatlisiso li bonts'a hore lijo tse nang le li-anthocyanin tse ngata tse tsoang ho blueberries le litholoana le meroho e meng li ka thusa ho thibela maloetse a sa foleng, joalo ka lefu la pelo, lefu la tsoekere la mofuta oa 2, mofets'e le maemo a boko joalo ka Alzheimer's (,,).

Kakaretso Blueberries e ruile limatlafatsi le li-antioxidants, tse phethang karolo ea ho thibela tšenyo ea lisele ebile e ka fokotsa kotsi ea mafu a sa foleng.

2. Li-blackberry

Meroho e metšo ke monokotšoai o monate o moputsoa o 'mala o moputsoa o fanang ka melemo e' maloa ea bophelo bo botle.

Senoelo se le seng (ligrama tse 144) tsa makhapetla a matšo se paka ligrama tse ka bang 8 tsa faeba, 40% ea Khothaletso ea Letsatsi le Letsatsi (DV) ea manganese, le 34% ea DV bakeng sa vithamine C ().

Ts'ebetso e ts'oanang e boetse e fana ka 24% ea DV bakeng sa vithamine K, e etsa lihlahla tse ntšo e le o mong oa mehloli ea litholoana e ruileng ka ho fetisisa ea phepo ena ea bohlokoa ().

Vithamine K e hlokahala bakeng sa ho koala mali mme e bapala karolo ea bohlokoa ho bophelo bo botle ba masapo ().

Le ha kamano e teng lipakeng tsa vithamine K le bophelo ba masapo e ntse e etsoa lipatlisiso, boramahlale ba lumela hore khaello ea vithamine K e ka tlatsetsa ho osteoporosis, e leng boemo boo masapo a hau a fokolang le ho fokola ().

Le ha meroho e makhasi a matala e na le vithamine K e ngata, litholoana tse 'maloa tse khethiloeng, joalo ka monokotšoai, blueberry le prunes, le tsona li na le chelete e ngata ho u thusa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi (,,,).

Kakaretso Li-blackberries li tletse fiber, manganese le vithamine C. Hape ke e 'ngoe ea litholoana tse fokolang tse nang le vithamine K e ngata, e phethang karolo ea bohlokoa ho hoameng ha mali le bophelo bo botle ba masapo.

3. Maqheku

Elderberry ke e 'ngoe ea litlhare tse tsebahalang lefatšeng ka bophara (,).

Tholoana ena e pherese e putsoa e ka thusa ho itšireletsa khahlanong le sefuba le feberu ka ho matlafatsa sesole sa hau sa 'mele. Hape ho bonts'itsoe ho thusa batho ho fola maloetseng ana kapele ().

Phuputso e fana ka maikutlo a hore metsoako ea semela se molemo ho li-elderberry e ka etsa hore lisele tse phetseng hantle tsa 'mele tse thusang ho loants'a likokoana-hloko tsa sefuba le ntaramane ().

Ho feta moo, liphuputso tsa li-test-tube li bonts'a hore likhakanyo tse bokellaneng tsa li-elderberry li ka loants'a vaerase ea feberu le ho e thibela ho tšoaetsa lisele, leha sena se sa ntse se etsoa lipatlisiso (20,).

Phuputsong e le 'ngoe ea matsatsi a mahlano, ho nka likhaba tse 4 (60 ml) ea sirapo ea elderberry e tsepamisitsoeng letsatsi le letsatsi ho thusitse batho ba nang le ntaramane ho hlaphoheloa kapele ho matsatsi a mane ho feta ba sa kang ba nka tlatsetso ().

Hape monokotsoai ona o na le livithamini C le B6 tse ngata, limatlafatsi tse peli tse tsejoang ho ntšetsa pele sesole sa 'mele se phetseng hantle. Senoelo se le seng feela (li-gramme tsa 145) tsa li-elderberry se fana ka 58% le 20% ea li-DV bakeng sa livithamini C le B6, ka ho latellana (,,).

Hopola hore ho ka ba molemo ho ja monokotsoai ona o phehiloe. Li-elderberries tse tala li ka baka mala, haholo ha li jeoa li sa butsoa (26).

Kakaretso Li-Elderberries ke monokotšoai o pherese o moputsoa o moputsoa o atisang ho sebelisoa e le pheko ea tlholeho bakeng sa matšoao a sefuba le a ntaramane.

4. Morara oa Concord

Morara oa Concord ke litholoana tse phetseng hantle, tse pherese-boputsoa tse ka jeoang li sa tsoa khuoa kapa tsa sebelisoa ho etsa veine, maro le jeme.

Li tletse ka metsoako ea limela e molemo e sebetsang e le li-antioxidants. Ebile, morara oa Concord o phahame ka metsoako ena ho feta morara o pherese, o motala kapa o mofubelu ().

Leha ho hlokahala lipatlisiso tse ling, lithuto tse ling li bonts'a hore morara oa Concord le lero la tsona li ka matlafatsa sesole sa hau sa 'mele ().

Mohlala, phuputso e le 'ngoe ea libeke tse 9 e neng e etsa hore batho ba noe linoelo tse 1.5 (360 ml) tsa lero la morara oa Concord letsatsi le leng le le leng e hlokometse keketseho ea lipalo tse molemo tsa lisele tsa' mele le maemo a mali a antioxidant, ha a bapisoa le sehlopha sa placebo ().

Ntle le moo, lithuto tse 'maloa tse nyane li fana ka maikutlo a hore ho noa lero la morara oa Concord letsatsi le leng le le leng ho ka matlafatsa mohopolo, maikutlo le bophelo bo botle ba boko (,,,).

Kakaretso Morara o moputsoa oa Concord o ka matlafatsa boits'ireletso ba mmele, maikutlo le bophelo bo botle ba kelello, leha ho hlokahala lithuto tse ling ho netefatsa sena.

5. Li-currants tse ntšo

Li-currants tse ntšo ke li-monokotsoai tse nang le 'mala o pherese o tebileng.

Li ka jeoa li le ncha, li omisitsoe, kapa ka jeme le maro. U ka li fumana lijong tsa tlatsetso.

Li-currants tse ntšo li na le vithamine C e ngata haholo, e leng antioxidant e tsebahalang le e matla.

Senoelo se le seng (112 grams) sa blackcurrant e ncha se fana ka DV makhetlo a fetang a mabeli DV bakeng sa vithamine ena ().

Joaloka antioxidant, vithamine C e thusa ho itšireletsa khahlanong le tšenyo ea lisele le mafu a sa foleng. Ebile, lithuto tse ling tsa baahi li hlokomela hore lijo tse nang le phepo ena li ka fana ka tšireletso e kholo khahlano le lefu la pelo ().

Ntle le moo, vithamine C e bapala karolo ea bohlokoa ho foleng ha leqeba, sesole sa hau sa 'mele, le tlhokomelo ea letlalo la hao, masapo le meno (,,).

Kakaretso Li-blackcurrants li na le vithamine C, e matla antioxidant e phethang karolo ea bohlokoa boits'irelong ba hau ba mmele mme e thusa ho boloka letlalo, masapo le meno a phetseng hantle.

6. Li-plums tsa Damson

Matamo ke li-plums tse putsoa tse atisang ho fetoloa jeme le jelie. Li ka omisoa hape ho etsa prunes (38).

Prune ke khetho e tsebahalang bakeng sa mathata a silang lijo, ho kenyeletsoa le ho sokela, e leng lefu le amang ba hakanyetsoang ho 14% ea baahi ba lefatše ().

Li na le faeba e ngata, 'me senoelo sa 1/2 (ligrama tse 82) se paka ligrama tse 6 tse khahlang tsa phepo ena ().

Ka lebaka leo, ho ja lipalesa tse ngata ho ka eketsa setuloana hangata 'me ha nolofatsa litulo tsa hau, e leng ho nolofalletsang maqhubu a hao a mala ho feta (,).

Li-plums li boetse li na le metsoako e meng ea semela le mofuta oa tsoekere e bitsoang sorbitol, e ka thusang ho lokolla litulo tsa hau le ho khothaletsa ho tsamaea ha mala hangata ().

Kakaretso Lipurumu tse entsoeng ka li-plums tsa damson li fana ka fiber, metsoako e metle ea limela, le sorbitol ea tsoekere - tseo kaofela li ka thusang ho imolla lesokolla.

7. Litamati tse putsoa

Litamati tse putsoa, ​​tse tsejoang hape e le litamati tse pherese kapa tsa Indigo Rose, li lengoa hore li be le li-anthocyanin tse phahameng ().

Lihlahisoa tsa tsona tse phahameng tsa anthocyanin li fana ka lesela le pherese le putsoa ().

Liphuputso tse 'maloa li fana ka maikutlo a hore ho ja lijo tse nang le li-anthocyanin tse ngata ho ka fokotsa ho ruruha, ho sireletsa khahlanong le lefu la pelo, mme ha matlafatsa bophelo ba mahlo le boko (,,,,,).

Ho feta moo, tamati e putsoa e jara metsoako e meng e matla ea antioxidant eo hangata e fumanoang tamating e tloaelehileng, joalo ka lycopene ().

Boithuto ba ho shebella bo amahanya lijo tse nang le lycopene le kotsi e fokotsehileng ea lefu la pelo, stroke le mofetše oa senya (,,).

Kakaretso Litamati tse putsoa li lengoa hore li be le li-anthocyanin tse ngata ha li ntse li boloka metsoako e meng e mengata ea limela e amanang le ho fokotsa kotsi ea lefu la pelo, stroke le mofetše oa senya.

Ntlha ea bohlokoa

Ntle le tatso ea tsona e monate, litholoana tse putsoa li fana ka melemo e mengata ea bophelo bo botle.

Ke mehloli e teteaneng ea limatlafatsi tsa li-antioxidants tse matla, ho kenyeletsoa vithamine C le metsoako e metle ea limela e bitsoang anthocyanins.

Ka lebaka la bongata ba li-antioxidant, litholoana tsena li ka fokotsa ho ruruha mme tsa thibela maemo a sa foleng joalo ka lefu la pelo le mofuta oa 2 lefu la tsoekere ().

Ho matlafatsa bophelo ba hau, ho ja mefuta e mengata ea litholoana tse putsoa khafetsa ho ka ba molemo.