Lijo tse matlafatsang tsa mariha

Litaba

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Hanela lijo tse matlafatsang nakong ea mariha ka ho bokella litefiso tsa selemo. Meroho e mengata e phetseng hantle le monokotsoai li fihla tlhorong likhoeling tse batang haholo 'me li etsa metsoako e metle.

Kale

Tala ena e mahlaku e na le vithamine A, C, calcium, le li-antioxidants tse ling tse seng kae. Kale e ruile beta-carotene, e thusang ho sireletsa mahlo. Liphuputso tse ling li bontša hore khale e boetse e thusa ho fokotsa mefuta e fapaneng ea mofetše.

Li-beet

Meroho e phetseng hantle e lenngoeng ka tlas'a lefatše-eo hape ho thoeng ke meroho ea motso-ho lumeloa hore e futhumatsa 'mele, e e etsa hore e be e loketseng nakong ea likhoeli tse batang. Veggie ena e mebala e na le 'mala o bitsoang betacyanin, o ka thibelang lefu la pelo. Se ke oa lumella tatso ea tlhaho hore e u thetse-li-beet li na le likhalori tse tlase le mafura. Thuto ho Journal of Applied Physiology e tlalehile hore lero la beet le ntlafetse mokoka ha le ntse le ikoetlisa.

Cranberries

Monokotšoai ona o mosesane oa khalori e nyane (kopi e le 'ngoe e na le likhalori tse 44) e tletse li-antioxidants joalo ka resveratol, e thusang ho matlafatsa bophelo ba pelo mme e hokahane le thibelo ea mofetše. Esita le ha e sebelisoa ka mokhoa oa lero, li-cranberries li ka thusa ho phekola li-UTIs-etsa bonnete ba hore ha ho na tsoekere e eketsehileng.

Squash ea Mariha

Meroho ea mariha e matlafatsang le ho itšireletsa mafung ke tlatsetso e ntle lijong tsa hau. Squash e tletse fiber, potasiamo le vithamine A, e thusang ho fokotsa kotsi ea ho tšoaroa ke kankere ea matsoele le mafu a mang. Phuputso e entsoeng Univesithing ea Kansas State e fumane hore lijo tse haelloang ke Vitamin A li hokahantsoe le sekhahla se phahameng sa emphysema.

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