Loantša Kankere ea Matsoele Lijong Kaofela

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1. Pompa tlhahiso ea hau
   Litholoana le meroho li na le li-antioxidants tse thusang ho itšireletsa khahlanong le mefuta eohle ea mofets'e, li na le likhalori tse tlase, kahoo ho li kenya ke tsela e bonolo ea ho fokotsa boima ba 'mele. Liphuputso li fumane hore ho ja li-servings tse hlano tsa lihlahisoa ka letsatsi ho fokotsa menyetla ea ho iphetetsa ha mofetše oa matsoele ho basali, haholo ha ho kopantsoe le boikoetliso ba letsatsi le letsatsi. Ho sebelisoa ho feta moo ho bonahala ho se na litlamorao tse ling tsa thibelo, ho latela studio se hatisitsoeng ho file ea Tlaleho ea Mokhatlo oa Bongaka oa Amerika.Papadi ya hao e ntle ka ho fetisisa, ho bolela Marji McCullough wa AmericanCancer Society, ke ho ja mefuta e mengata e fapaneng ya dihlahiswa tse mebala e kganyang. "Ka tsela eo ho ka etsahala hore u fumane li-phytochemicals tsohle tse bohlokoa ho thibela kankere."
2. Khaola Mafura
   Lithuto tse mabapi le mafura a lijo li 'nile tsa hanyetsana ebile ha li phethe, empa litsebi tse ngata li re e ntse e le bohlale ho qoba mafura a mangata ka hohle kamoo ho ka khonehang.
3. Fumana Kalsiamo e ngata le Vithamine D.
   Selemong sena, phuputso ea Harvard ea lilemo tse 10 e fumane hore basali ba pele ho nako ea ho khaotsa ho ilela khoeli ba nang le limiligrama tse 1,366 tsa calcium le 548 IU ea vithamine D letsatsi le leng le le leng ba fokolitse kotsi ea bona ea kankere ea matsoele ka karolo ea boraro, 'me menyetla ea bona ea ho tšoaroa ke kankere ea matsoele e fihla ho karolo ea 69 lekholong. "Ho bolela McCullough, ea khothalletsang ho ja lijo tse nang le calcium tse ngata joalo ka lihlahisoa tsa lebese tse se nang mafura a tlaase, saalmon e ka makotikoting, lialmonde, lero la lamunu le matlafalitsoeng, le meroho e makhasi, kapa ho sebelisa tlatsetso ea 1,000 ho isa ho 1,200-milligram calcium. Le ha lebese le na le vithamine D, boholo ba yogurt le chisi ha li na eona. Ho khotsofala, mohlomong o hloka vithamine ea amulti, kapa haeba o nka tlatsetso ea acalcium, khetha e nang le vithamine D. e ka bang 800 ho ea ho 1 000.
4. Fafatsa Flaxseed holim'a lijo-thollo tsa hau
   Flaxseed ke mohloli o motle oa li-lignan, metsoako e ka bapalang boima ho thibela li-estrogendependentancancers ka ho thibela nts'etsopele ea lihlahala tse fokotsang sekhahla sa kholo ea tsona, ho latela McCullough. "Mehloli e meng ea lignans e kenyelletsa lipeo tsa sonobolomo, matonkomane, li-cashews, bohobe ba rye le fragole."

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