Malebela a phepo e nepahetseng: Phepo e nepahetseng ea lijo

Litaba

• Bakeng sa phepo e nepahetseng ea pelo le letheka le lesesaane, kenyelletsa lijo-thollo, litholoana, meroho e makhasi a botala bo lefifi, linate, tlhapi e phetseng hantle le oli e itseng ka basketeng ea hau ea korosari.
• Lijo-thollo tse phetseng hantle: bohobe le lijo-thollo
• Linnete tsa litholoana tse phetseng hantle
• Metala e lefifi, e makhasi
• Melemo ea Omega 3 ea linate
• Ho ja litlhapi tse phetseng hantle
• Lioli tsa ho pheha tse phetseng hantle
• Tlhahlobo bakeng sa

Bakeng sa phepo e nepahetseng ea pelo le letheka le lesesaane, kenyelletsa lijo-thollo, litholoana, meroho e makhasi a botala bo lefifi, linate, tlhapi e phetseng hantle le oli e itseng ka basketeng ea hau ea korosari.

Litlhahiso tse khethehileng tsa phepo ke tsena:

Lijo-thollo tse phetseng hantle: bohobe le lijo-thollo

Lithollo tse phetseng hantle li fana ka fiber e ngata e sa keneng, e thusang ho laola boima ba 'mele ka ho u tlatsa, le faeba e qhibilihang, e fokotsang cholesterol ea LDL (bad).

Ntle le moo, liphuputso li fumane hore ha li-dieters li ja li-grains tse phetseng hantle ka makhetlo a mane ho isa ho a mahlano letsatsi le leng le le leng, li fokolitse liprotheine tsa C-reactive (CRP) ka liperesente tsa 38 ha li bapisoa le ba jang lijo-thollo tse ntlafalitsoeng feela. Ka linako tse ling maemo a phahameng a CRP a ka tlatsetsa ho thatafatseng methapo ea mali, ho eketsa kotsi ea lefu la pelo kapa stroke. Bafuputsi ba re li-antioxidants lijong tse phetseng hantle li ka thusa ho fokotsa maemo a protheine ea C-reactive (CRP) ka ho fokotsa tšenyo ea lisele, lisele le litho tsa 'mele.

Linnete tsa litholoana tse phetseng hantle

Lijo tse nang le phepo e nepahetseng li lokela ho kenyelletsa liapole, lipere, litholoana tsa monokotšoai le monokotšoai, tse nang le fiber le likokoana-hloko tse hlahisang tšepiso ea ho loantša lefu la pelo.

Lycopene, e fumanoang pelong ea lijo tse phetseng hantle joalo ka tamati, mahapu le litholoana tsa morara o pinki / o mofubelu, e thusa ho fokotsa kotsi ea lefu la pelo le methapo. Lehapu le boetse le nyolla litekanyo tsa arginine, e leng amino acid e bonts'itsoeng ho ntlafatsa ts'ebetso ea sejana sa mali 'meleng.

Metala e lefifi, e makhasi

Lijo tse phetseng hantle tsa pelo joalo ka arugula le spinach li na le folate, e thusang ho senya homocysteine, amino acid e maling e eketsang kotsi ea lefu la pelo.

Melemo ea Omega 3 ea linate

Linate ke mohloli o motle oa fiber e qhibilihang. Li-walnuts li ithorisa ka omega-3 fatty acids, e theolelang maemo a triglyceride.

Lijo tse phetseng hantle tsa pelo joalo ka lialmonde, cashews le macadamias li tletse mafura a monounsaturated, a thusang ho theola LDL (bad) cholesterol le ho phahamisa cholesterol ea HDL (e ntle).

Ho ja litlhapi tse phetseng hantle

Litlhapi tse phetseng hantle tsa pelo li kenyelletsa Salmon le litlhapi tse ling tse mafura a metsing a batang joalo ka sardine, mackerel le herring, tse nang le melemo ea omega 3. Monyetla o mong oa lijo tse nang le omega-3 fatty acids: li ka thusa ho boloka bophelo bo botle ba masapo ka ho fokotsa ts'ebetso ea li-osteoclast, lisele tse robang masapo, ho latela thuto ea Univesithi ea Pennsylvania State.

Lioli tsa ho pheha tse phetseng hantle

Lijo tse phetseng hantle tsa pelo li lokela ho kenyelletsa mafura a monounsaturated, a tsoang lijong tse kang mohloaare, oli ea mohloaare, peo le oli ea linate, tse ka fokotsang kotsi ka ho fokotsa maemo a cholesterol maling. Khaba e le 'ngoe ea oli ea mohloaare e fana ka karolo ea 8 lekholong ea RDA bakeng sa vithamine E - antioxidant e matla e thibelang k'holeseterole ea LDL le ho phahamisa HDL. Hape, ho fapana le mafura a polyunsaturated, mofuta oa monounsaturated ha o khone ho kenella ho oxidation, ts'ebetso e lebisang ho senyeheng ha lisele le lisele. (Mafura a khotsofatsang, a fumanoang nameng e khubelu, botoro le chisi e nang le mafura a mangata, a phahamisa methapo-e petetsanang k'holeseterole, ka hona qoba kapa fokotsa lijo tsena.)

Tlhahlobo bakeng sa